No matter which one in particular of the best multivitamin supplements you choose, you are likely to not get everything that you’re supposed to according to Prime Daily Values. In essence this is because it would be way too hard for a single multivitamin to address all the nutrients that we need daily and that are defined by the Prime Daily Values.
And yes, you don’t have to take additional supplements, if you don’t want to, because any of the high quality multivitamin supplements will provide you with the most of the needed daily nutrients (there is, however, two exceptions – Omega-3 and Probiotics, on which later)
However, ideally you want to also pick up the supplements, which fill up the nutrients that the multivitamin lacks (do this keeping in mind the Prime Daily Values).
For example, if the multivitamin of your choice provides you with 200 μg of Vitamin B12, then according to Prime Daily Values you should add a supplement that lets you get some extra Vitamin B12 in the range of 300–800 μg.
So, this article will be a quick guide on how to round off supplementation according to Prime Daily Values, so that you would be getting everything and so that you can get the most benefit in terms of your health and well-being.
Although, the exact supplements you’re going to additionally need highly relies on the multivitamin supplement you choose, there are some general stuff that among multivitamins usually lacks.
In the future I will be making a more detailed look at each of the segments covered, so stay tuned for that.
Calcium – Magnesium Supplement
Two of the most common nutrients that lack among any multivitamin supplements are Calcium and Magnesium.
Generally this is because both of these nutrients simply take up too much space in a pill. Which typically multivitamin manufacturers avoid, because for some reason general population is afraid or uncomfortable to take 8, 9 or 10 pills daily of a multivitamin. It’s like there’s a common misleading understanding that, a single pill should contain enough for daily needs. But that is actually physically impossible.
A great supplement to go for to get that additional Calcium and Magnesium is Thorne Research Cal-Mag Citrate Effervescent Powder. Additive wise it is more than great. And it provides with great forms of Calcium and Magnesium.
However, it must be taken into account that not everyone need extra magnesium (if the multivitamin supplement provides at least 250 mg). The needed amounts of magnesium are highly dependent on the amount of stress you have to deal with daily. Therefore, if you have to deal with a lot, pick up a magnesium & calcium supplement. If not, picking up only calcium should be enough.
For calcium only I do think that 3-4 capsules of Nutricology Calcium Citrate is a pretty solid choice.
Nonetheless, if you’re kind of unsure, just go with a magnesium & calcium supplement. Your body will tell you, if you have too much magnesium. This will happen in a form of minor diarrhoea (or a major one, which depends on how too much). So, if it does, just cut back a bit on the amounts of magnesium you’re taking. In this regard Thorne Research Cal-Mag Citrate Effervescent Powder is ideal because the doses can be easily modified.
Vitamin B12 Supplement
Typically, all multivitamin supplements lack Vitamin B12. So it is best to also pick up that one.
One choice would be to go with Sundown Naturals B-12 500 μg, if you want to strictly hold on to the values defined by Prime Daily Values. But in that supplement you’ll have a weaker form of the vitamin. For some reason, some global mass tendency in regards to 500 μg of Methylcobalamin (the superior form) is to have some potentially harmful additives in those supplements. Something you definitely don’t want.
Therefore, I do think that Thorne Research Methylcobalamin is a much better choice. Yes, it provides with 1000 μg of Vitamin B12, which is more than what Prime Daily Values state. But this won’t be detrimental as Vitamin B12 is a vitamin that can’t really be overdosed.
I would, however, advise not to test that by going way too above what Prime Daily Values state.
Omega-3 & Probiotics
For every multivitamin supplement that there is, one should additionally at least take a Fish Oil Supplement (Omega-3) and Probiotics. Not having any of these two can be all the difference between feeling great and not feeling any benefit from the multivitamin supplement that you’re taking.
This is due to various reasons, which I will get into in a different article. In the future I will also be making some additional articles as to which Fish Oil and Probiotics better to choose. But for now, I can totally recommend the same stuff I’m using.
For Probiotics I go with Renew Life Ultimate Flora Probiotic (15 billion). This one is a probiotic containing exactly the right amounts of probiotics as defined by Prime Daily Values. Two capsules must be taken daily – one in the morning, one in the evening.
As for Fish Oil, I go with Carlson Labs Super Omega-3 Gems. It is one of the fish oil supplements that is IFOS approved, which is the only third party testing and certification program exclusively for fish oils. They, basically, test fish oil to determine, if the fish oil is pure enough not to cause any hazardous effects to health, test, if it’s not toxic because of heavy metal impurities, as well as test some other important stuff.
This Fish Oil Supplement is also exactly what’s needed and preferably should be taken twice daily according to Prime Daily Values.
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References [ + ]
|1.||↑||Tolerable Upper Intake Levels For Vitamins And Minerals. Scientific Committee on Food. Scientific Panel on Dietetic Products, Nutrition and Allergies. European Food Safety Authority (EFSA). February, 2006. [Last viewed on 03.02.2018.]|