How to Choose a Multivitamin

How to Choose a Multivitamin 
from Scientific Affairs

While it’s generally agreed that a balanced diet is the best foundation for health, some studies suggest that to receive the required amounts of all vitamins and minerals we would need to consume approximately 3,000 calories worth of very specific fruit and vegetable combinations on a daily basis. For anyone who is not free to cook—and eat—for the majority of the day, this is not a viable option.

For these reasons among others, it’s no surprise that a study conducted by The Council for Responsible Nutrition shows that a daily multivitamin is the first choice among dietary supplements. Adding to healthy eating with the missing vitamins and minerals not only helps prevent deficiencies related to disease; it also promotes optimal performance in everyday life. As a result, multivitamin supplementation continues to increase, as do the available choices. When it comes to making the right choice, the following points will provide solid guidance.

MultiVitamin

• Most multivitamins will contain approximately 100 percent of the RDA recommendations for 20-25 individual nutrients—in general, the most important of these are the B-complex vitamins, Vitamin D and Vitamin E, and these can certainly be present in higher amounts.
• Biotin is critical for B-complex absorption, but is often included in minimal amounts for reasons of cost—a quality multivitamin will contain 100 percent of the RDA.
• Zinc is regarded as increasingly important in recent studies, and obtaining the entire RDA from food can be challenging; a quality multivitamin should contain approximately 50 percent of the RDA to make up the difference.
• Iodine helps to ensure proper thyroid function, which is foundational to proper metabolism—a sound multivitamin formula will contain 100 percent of the RDA.
• Despite debate about iron supplementation, it is almost certainly advisable for pre-menopausal women; their RDA is set at 18mg, while men require 8mg.
• Selenium has demonstrated particular potential for men’s health, specifically prostate function, but intake must be moderate, regardless of gender—a balanced formulation will contain 75 to 100 percent of the RDA.

As the last two points suggest, varied vitamin and mineral needs have been shown in certain populations, such as higher amounts of B-complex for athletes, Vitamin D for adults over 65, and other categories based on individual genetics and lifestyle habits. Assessing those needs and taking the next step towards custom nutrition may prove useful for those individuals.

All of the above, however, will definitely prove useful in selecting a good general-purpose multivitamin. In times when many of us find ourselves struggling to reach the top of the food pyramid, this simple measure can deliver a much-needed nutritional boost.

You Can Undo the Ill Effects of Statin Drugs

by Dr. Stephen Sinatra 

Heart Health, Cholesterol 

Last Reviewed 05/22/2012

As many of you know, I firmly believe that the only people who should be taking cholesterol lowering statin drugs—such as Zocor, Lipitor, or the many others—are men over 50 who have coronary artery disease. For everyone else, statins may actually be raising the incidence of heart failure because they deplete the body of CoQ10, a biochemical that’s critical to heart health.

But that said, many doctors prescribe statins every day, and many people suffer their unwanted side-effects—including muscle pain and weakness, generalized soreness, memory loss, and peripheral neuropathy.

The good news is you can turn these ill effects around, here’s how:

1. Consider getting off your statin medication, unless you’re a middle-aged man with heart disease. For more of my information and guidance on cholesterol and statin drugs, you can visit my Cholesterol Health Center. But remember to always contact your physician before stopping your statin drugs.

2. Rebuild your muscles, and your heart with four nutrients I call the “awesome foursome.” You want to take 200 mg of coenzyme Q10 (CoQ10), 200-600 mg of magnesium, and 2-3 grams of broad spectrum carnitine daily. Plus, you want to take 5 grams of D-Ribose two to three times a day.

3. If you’re suffering from polyneuropathy, which is nerve damage that affects the feet and hands causing weakness, loss of sensation, or burning pain, I recommend taking 100-300 mg of alpha lipoic acid a day.

Finally, be very optimistic. I’ve seen this regimen work again and again over the years. Once you allow the statin drugs to clear from your system, and build up the mitochondrial function in your cells with the awesome foursome, you will not only feel better—you’ll thrive!