6 mins
Multivitamins and minerals: how to make the right choice?
The article in a few key points
The multivitamin is a concentrate of vitamins, minerals and plant extracts designed to supplement the diet.
Energy, immunity, resistance to stress, mental functions, joint comfort... it is the ideal ally to promote well-being!
To properly select your multivitamin and mineral supplement, a certain number of criteria must be checked: composition, traceability, quality of active ingredients, etc.
Today, nutritional deficits are more common than we think. Among the most widespread, we find deficiencies in iron, magnesium, zinc, vitamin D and vitamin B12.
These deficits are due to insufficient dietary intake of micronutrients (vitamins, minerals and trace elements). The problem is that these are essential for the proper functioning of the body. Presenting deficiencies can then have harmful consequences on the body (weakening, lack of energy, etc.).
The good news ? Deficiencies can be avoided with the help of a balanced diet and, in addition, a multivitamin!
Why use a multivitamin and mineral supplement? What are the selection criteria ? How can you be sure to choose the best multivitamin and mineral supplements ? We take stock.
Why are we increasingly in nutritional deficit?
A diet low in vitamins and minerals
Due to the hectic pace of life, meals are increasingly eaten “on the go”. Everything has to go quickly. We do our shopping for the week, loading our shopping carts with industrial products. It is therefore sometimes difficult to adopt a healthy, varied and balanced diet.
But even when we buy fruits and vegetables, they are often grown on nutrient-poor soil. And they grew too fast, then were picked too soon. The cause ? The yield requirements of agriculture (as we told you about in a blog article , today there would be as much vitamin C in an apple from 1950 as in 100 apples today)
Vitamins missing in some diets
Some diets, such as veganism among others, also lack essential elements for our body. These choices, although good for the planet, create risks for our bodies.
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Why supplement with a multivitamin and mineral formula?
Whatever the cause, the facts are there. Our bodies, exposed to the risk of nutritional deficits, are less resistant.
To fill these glaring gaps, it becomes interesting to opt for a supplement that meets the needs of our body. A good multivitamin and mineral supplement is ideal for meeting all of our needs.
A Multivitamin can be defined as an additional supply of vitamins and minerals. It is most often presented in the form of capsules or tablets. It is a proven, effective and accessible solution to maintain our immune defenses , reduce fatigue and increase our resistance to stress . In short, to be in better shape.
Of course, this does not prevent you from having a healthy, varied and balanced diet (it is even the basis)!
What are the best multivitamins and minerals made of?
To be called a "multivitamin", the supplement must contain at least three vitamins or minerals .
As there is a wide variety of compositions, it is essential to know the benefits of each micronutrient to be sure to choose the right Multivitamin supplement. Its effectiveness will lie in the adequate mixing of the different components. It's like a vegetable garden: you must regulate the nutrient supply carefully for phenomenal growth.
Here are the active ingredients that make up a multivitamin:
Vitamins
- Vitamin A : antioxidant par excellence;
- B vitamins (B1, B2, B5, B6, B8, B9 and B12): essential for metabolism, DNA synthesis and repair as well as the proper functioning of the nervous system...;
- Vitamin C : very well known to the general public and so useful for our body (reduction of fatigue, fight against free radicals, absorption of iron, etc.);
- Vitamin D : supports immune defenses and helps capture calcium for bones;
- Vitamin E : important antioxidant and companion of the nervous system;
- Vitamin K : essential for good cardiovascular functioning and bone regeneration.
Minerals
- Calcium : fundamental for bones, but also coagulation and muscles;
- Chromium : support for digestive functions and maintenance of blood sugar levels;
- Iron : linked to hemoglobin and oxygen in the blood;
- Iodine : absolutely essential for the proper functioning of the thyroid;
- Magnesium : well known for its effect on the general condition of the body (proper functioning of the muscular and nervous systems, reduction of stress, etc.);
- Phosphorus : associated with calcium for bone regeneration;
- Manganese : contributes to immune defenses;
- Zinc : more particularly intended for the integrity of the skin, hair and nails;
- Silicon : to combat joint problems and contribute to bone integrity;
- Selenium : acts against premature aging.
Plant cofactors
Other assets can also be added. Those that should not be overlooked: plant extracts (also called “plant cofactors”) which, in addition to their antioxidant effects, will facilitate the assimilation of the vitamins and minerals present in the formula.
Examples: bioflavonoids, lutein, quercetin, anthocyanins, sulforaphane, polyphenols, lycopene and zeaxanthin.
What are the benefits to be found in the best multivitamin and mineral supplements?
Vitamin or nutrient deficiencies cause disruptions in the functioning of the human body. These deficiencies can come from multiple factors: diet, problems with their assimilation, temporary deficiency, growth, etc.
Because of these deficiencies, the beautiful mechanism that is our body seizes up, weakens, becomes disrupted and wears out much faster than normal.
To make up for your deficits, it is important to choose the best multivitamin and mineral supplements.
Thanks to its contribution of vitamins and minerals, the multivitamin supplement rebalances the machine and provides a wide range of benefits which will promote the general well-being of the body.
A multivitamin can help:
- to maintain the proper functioning of the immune system;
- to reduce fatigue;
- to promote energy production;
- to protect cells from oxidative stress;
- to maintain the comfort of tendons and joints;
- to promote recovery after sports exercise;
- to promote good vision.
Which multivitamin to choose?
Discover below the criteria for choosing the best multivitamin and mineral supplements:
The type of multivitamin
The multivitamin is a food supplement designed to be suitable for everyone (children, adults, pregnant or breastfeeding women, athletes, seniors) and can be taken continuously to compensate for dietary deficits.
However, certain formulas contain substances that will target it to a specific target. This is for example the case of coenzyme Q10, which is especially recommended during intensive physical activity.
If you want a good “general” multivitamin, opt for a formula that provides a global supply of nutrients and complements the diet as naturally as possible.
The composition
Choose a formula incorporating a wide variety of vitamins, minerals and plant cofactors. This will allow for a good general balance and help to fill any deficiencies.
Take the example of iodine. Iodine allows the heart, muscles and brain to function properly. It serves to regulate our external temperature and contributes to the proper functioning of the thyroid gland. However, thyroid disorders resulting from a lack of iodine could affect up to 1.6 billion people worldwide (source: Journal of Medical Sciences ).
When choosing a multivitamin supplement, it is therefore not a question of settling for a formula simply containing the most popular vitamins!
The quality and dosage of active ingredients
Be careful about the choice of active ingredients and their dosage. Opt for a formula containing vitamins and minerals in their active and assimilable forms , as natural as possible. And dosed according to the body's needs (i.e. neither underdosed nor overdosed!). Also, avoid formulas that use chemical additives!
Traceability
Multivitamin supplements from France provide a guarantee compared to products from “less careful” sources in terms of manufacturing quality and personal protection. So choose Made in France. Likewise, avoid purchases on questionable platforms where the composition of the products is not guaranteed.
Galenic form
Multivitamins can be offered in different forms: capsules, tablets, powder, liquid or even gummies. It's up to you to see what suits you best (we opted for a multivitamin in capsules !).
Some reminders before starting a multivitamin course
There you go, you now know the main thing about how to choose (and find!) the best multivitamin and mineral supplements.
But remain vigilant before taking a multivitamin, precautions must be followed. First of all (and we insist!), despite its high concentration of nutrients, this type of supplement is not made to replace a varied and balanced diet and a healthy lifestyle!
Furthermore, we must not turn a deficit into an excess! Do not take more than indicated and do not combine multivitamins from several brands.
