One of the most common questions I get asked is: "If you had to choose just one supplement to take, what would it be?". My answer is always the same: a good multivitamin! With all the supplements available - proteins, amino acids, omega-3s, probiotics - it's easy to get lost... However, if you're looking to simplify your routine while ensuring that your basic nutritional needs are covered, the multivitamin is, in my opinion, the ideal option.
Multivitamins are suitable for everyone, not just elite athletes. It doesn't target a specific goal, such as weight loss or muscle gain, but rather supports your overall health, whatever your goals. However, with so many multivitamins available, it can be difficult to make the right choice... So in this article, I'm sharing some tips to help you navigate the many options!
How to choose a good multivitamin
The multivitamin market is vast, but not all multivitamins are created equal! To make an informed choice, here are a few criteria to check on the packaging of a good multivitamin.
1. Nutrient forms
Vitamins and minerals come in different forms, some of which are better absorbed than others. For example
- Magnesium Look for forms such as glycinate or citrate, which are better assimilated than magnesium oxide.
- Vitamin B12 Methylcobalamin, an active form of B12, is preferred to the less bioavailable cyanocobalamin.
- Zinc Zinc picolinate is more easily absorbed than zinc oxide.
Studies show that bioavailable forms of nutrients maximize absorption and efficacy.
2. Balanced doses
A quality multivitamin should not contain excessive amounts of certain nutrients, such as iron, calcium or vitamin A. Doses that are too high can be harmful in the long term. It is recommended to follow the Recommended Daily Allowance (RDA), and a good multivitamin will respect these dosages.
3. Avoid negative interactions
Certain nutrients should not be taken in large quantities together, as they may compete for absorption. For example:
- Calcium and iron If taken in large quantities together, one may interfere with the absorption of the other.
- Zinc and copper Excess zinc can lead to copper deficiency, which is undesirable.
A well-formulated multivitamin takes these interactions into account to ensure that each nutrient is properly absorbed.
4. Presence of antioxidants
Antioxidants such as vitamin C, vitamin E and selenium protect your cells from oxidative damage. They play a key role in supporting your immune system and reducing oxidative stress caused by exposure to free radicals.
Based on these criteria, here are my favorite multivitamins available from Shop Santé :
Daily health insurance!
In short, even with a balanced diet, it's easy to miss out on certain essential nutrients. Our stressful lifestyles and particular dietary choices can lead to deficiencies without us being aware of it. A well-chosen multivitamin can fill these gaps without having to multiply supplements. Studies show that regular intake can maintain adequate levels of nutrients such as vitamin D, magnesium and zinc, which are often lacking in the common diet. Opt for a formula adapted to your needs, well dosed and with bioavailable nutrients, to simplify your routine while preserving your health!
Félix Daigle, Shop Santé Ambassador
