Consider a high-quality multivitamin
Description
Fill nutritional gaps & support optimal health with a targeted multivitamin. 90% of Americans lack key nutrients-boost energy, immunity & brain function daily.
Why we recommend this
- Research published in the Journal of Nutrition found that more than 90% of Americans have at least one nutrient deficiency, with magnesium, vitamin D, and vitamin E being most common
- Dr. Rhonda Patrick advocates for multivitamins containing active forms of B vitamins (methylfolate instead of folic acid, methylcobalamin instead of cyanocobalamin) which are more bioavailable for those with common genetic variations
- A meta-analysis in the Journal of the American Medical Association involving 91,000+ participants found that multivitamin supplementation was associated with reduced cancer risk and all-cause mortality
- The Physicians' Health Study II, a randomised controlled trial following 14,641 male doctors for 11 years, found that daily multivitamin use reduced total cancer incidence by 8%
- Dr. Walter Willett of Harvard School of Public Health explains that modern food production, storage, and preparation deplete nutrient content in foods, making supplementation beneficial even with a balanced diet
Usage
One daily dose, divided if specified on label (larger tablets may contain 2-3 servings)
Timing
With a meal containing fat for optimal absorption of fat-soluble vitamins; morning or midday to avoid B-vitamin interference with sleep
Important notes
- Look for multivitamins free from artificial colours, fillers, and excessive additives; third-party testing (USP, NSF or ConsumerLab verification) ensures quality and accuracy
- High-potency multivitamins may exceed Upper Tolerable Intake Levels for certain nutrients - choose formulations with nutrients at 100-300% of Daily Value for most components
- Multivitamins are not a substitute for a nutrient-dense diet; focus on whole foods first and use supplements to fill specific gaps
- Certain medications interact with multivitamins: thyroid medications, antibiotics, and blood thinners - separate timing by at least 2-4 hours
- Dr. Tieraona Low Dog recommends gender-specific and age-specific formulations to match different nutritional needs (e.g., premenopausal women need more iron, while men and postmenopausal women typically need less)
- For those with digestive issues, consider liquid or capsule formulations rather than tablets, which may not dissolve completely