John: I’d say take a multi that is in capsules instead of tablets. That’ll ensure you at least can absorb all of them. Tables are pressed together and have binders to hold them together. There is some research to indicate that you may not absorb everything that is in a tablet before you end up excreting some of it. But like I said before, it’s difficult to become nutrient deficient in north America anyway, so I would view a multi vitamin as an insurance policy or icing on the cake.
You could also look at a multi vitamin that has something extra added to it so at least you’re getting something else in there.Brad: Avoid mega dose multi-vitamins. Especially the ones with super high doses of the fat soluble vitamins A and E. Look for a vitamin that is formulated in-line with the recommendations of the national academy of sciences, and not one that simply tried to put 100% or more of everything into their formula.
Rusty (Follow-up): So if the label says 200% of the Recommended Daily Allowances, is that a bad thing?John: It might not be bad per se, but it’s unnecessary. Mega dosing vitamins and minerals hasn’t proven to do much of anything as far as promoting any health related outcomes. Vitamins and minerals can also be overdosed to a point where they have negative consequences. Most if not all people in north America should be able to get all of their vitamins and minerals from their diet. If for some reason you still feel like you need a multivitamin supplement then I’d say take one that is at 100% RDA or lower.
Brad: I just don’t see the value, and depending on the nutrient in question, see more risk than reward. There are a lot of things in life (and especially diet and nutrition) where the rule of “more is better” fails us..so micronutrients are possibly no different.