How to choose a multivitamin

Feeling overwhelmed by the rows of multivitamins lining store shelves? Wondering if you’re better off skipping them entirely in favor of whole foods—or grabbing the cheapest bottle just to cover your bases? Before you decide, consider this.

The food we eat today is not the same as it was 100 years ago. Modern agriculture relies on nutrient-depleted soils and often introduces environmental toxins into our food supply. Many products are transported thousands of miles before reaching our grocery stores. Even items labeled as “fresh” are frequently stored for months and treated—sprayed, colored, or otherwise modified—to extend shelf life and visual appeal. For example, asparagus loses up to 90% of its vitamin C content after just one week in storage. Blanching vegetables or fish can destroy up to 50% of B-complex vitamins and vitamin C.

Whole foods remain the foundation of a nutrient-rich diet, but alone they may not provide all the essential vitamins, minerals, co-factors, phytonutrients, and antioxidants your body needs to function at its best. In addition to meeting basic daily needs, our bodies often require extra nutritional support to recover from chronic stress, medication use, or past health challenges. Women in particular are more likely to experience deficiencies in key nutrients like iron, vitamin D, vitamin B, and calcium.

It’s also important to understand that not all multivitamins are created equal. With limited federal oversight, there’s wide variation in quality, ingredient sourcing, bioavailability, and safety across brands. It’s crucial to evaluate your supplements carefully. For instance:

• 31% of multivitamins tested by ConsumerLab failed purity or content standards

• 92% of calcium supplements contained lead above the recommended safety limits

• 40% of products failed to meet label claims

• 54% did not disintegrate properly, meaning they likely weren’t absorbed

  
  

Even the FDA acknowledges the lack of pre-market oversight, stating:

“Although dietary supplement manufacturers must register their facilities with FDA, they are not required to get FDA approval before producing or selling dietary supplements.”

5 Questions to Ask When Choosing a Multivitamin

To ensure you’re choosing a high-quality product, consider asking (or Googling) the following:

1. Does the manufacturer follow Good Manufacturing Practices or meet pharmaceutical-grade standards?
   

2. Has the company had any FDA violations, product recalls, or contamination issues?
   

3. Are there any toxic ingredients such as artificial sweeteners, dyes, or additives?
   

4. Is the product tested by third-party labs for potency, purity, and disintegration?
   

5. Who manufactures the product and where? Is it made in-house with strict quality control from raw ingredients to final packaging?
   

If you're unsure about any of these questions—or just need some help cutting through the noise—feel free to reach out. I’d be happy to help you sort through your options and find the right supplement for your needs.