How to Pick the Multivitamin That’s Best for You, According to Experts

If looking for something other than ibuprofen in the pharmacy section of the grocery store sends you into a panic, you’re not alone. Navigating the thousands of vitamins and supplements available at the store is extremely overwhelming, especially if you don’t even know what to take, even if you’re looking for a basic multivitamin.

Chances are you’re not getting all the vitamins and minerals you need from your diet, so taking a multivitamin can help fill you up. You can also choose to take individual supplements to suit your personal needs. No matter which route you decide to take, always check with your doctor first, as they will be able to tailor your multivitamin or supplement routine to your personal needs. In addition, they will also be able to recommend the correct dose of vitamins and minerals to take, as there is never one size fits all.

yeah I know you know you need a multivitamin Because there are some nutritional gaps in your diet that need to be filled, we’ve searched the shelves and talked to experts to help you shop. Mastaneh Sharafi, Ph.D., RD, of Ritual and Lana ButnerND, LAc, explain how you should choose one that is right for you.

How do you choose a multivitamin that’s right for you?

The easiest answer is to ask your doctor. In general, though, you want to look for something that’s made for women over 50 with evolving nutrient needs. “Nutrient delivery technology also makes a difference,” says Dr. Sharafi. “While some multivitamins may dissolve faster in the stomach, stomach acid can negatively affect vitamins and minerals. That is why we use a delayed-release capsule that is designed to dissolve later and pass from the stomach to the small intestine, where the nutrients can be easily absorbed.”

As you’d probably expect, Dr. Butner also recommends talking to your doctor before assuming one multivitamin will cover all your needs. “While reaching a Recommended Daily Intake (RDI) is a brave goal, the standardized RDIs that appear on the back of a multivitamin nutrition label are set at the bare minimum of what the body needs, meaning that these levels are barely adequate for optimal function and performance,” he says.

“Even if on paper you meet the RDI for a nutrient through food intake alone, that RDI may not be enough for your individual needs,” he continues. “I mean, don’t rely on vitamins, including a multivitamin, to get absolutely all need, but think of it as an “insurance” measure.

If you find yourself alone while looking for a daily multivitamin, Dr. Butner recommends looking for something that has third-party or lab verification on the label, since supplements are not currently regulated by the FDA.

“The liquid form is more bioavailable (aka: easily absorbed) as the body (stomach) does not have to break down the capsule or pill, which means liquid MVMs bypass the body’s first pass metabolism” explains Dr. Butner. “Capsule and pill forms are also ideal. These are better for nutrients that are timed-release.”

The last option? Gummy vitamins. “They contain additional sugars and binders, which contain additional ingredients that are unnecessary for women’s bodies, at any age,” says Dr. Butner. Although they taste good, they are not as effective as other forms due to the sugar.

What should you look for in a multivitamin?

Dr. Sharafi points out that there are some important minerals and nutrients that should definitely be in your multivitamin, however this is not an exhaustive list. Some she mentioned are:

Omega-3 DHA: It’s important for supporting brain health, heart health, and vision, yet most women age 50 and older don’t get recommended levels of key omega-3s from their diet.
Vitamin D: More than 97 percent of women age 50 and older don’t get enough vitamin D from their diet, and the vitamin is key to helping maintain normal immune function and normal muscle function.
folate: Folate supports healthy red blood cells, normal energy metabolism, and neurotransmitters in the brain, so it’s important to include in your multivitamin routine. However, up to a third of the population have a genetic polymorphism that makes it difficult for them to use folic acid efficiently, which is why Ritual uses a version called 5MTHF, a biologically active form of folate, in Ritual’s multivitamin.
Vitamin E: This important nutrient helps fight free radicals, yet 90 percent of women over the age of 50 have low levels of this nutrient. When it comes to this nutrient, it’s important to look for a multivitamin with vitamin E sourced from mixed tocopherols, which are fat-soluble alcohols.
B12 vitamin: Older adults often have a more difficult time absorbing vitamin B12 from food sources. Because of this, the Institute of Medicine (IoM) recommends that adults over the age of 50 get most of their vitamin B12 from vitamin supplements or fortified foods.
Vitamin K2: Vitamin K2 may be more difficult to find in typical Western diets than vitamin K1. The MK7 form of vitamin K2 has been shown to be more efficiently absorbed than other forms of vitamin K and may help support bone and vascular health.

Dr. Butner also recommends the above, saying she also likes to make sure several other minerals and nutrients are included:

Magnesium: Magnesium is important for brain health and a good night’s rest. There are various forms of magnesium, which have different purposes.

• Glycinate to calm. It is a smooth muscle relaxant.

•Oxide to support bowel movement.

•Citrate to support bowel movement.

•Threonate to calm the nervous system.

Vitamin A: Vitamin A is an antioxidant that helps fight toxins in the body and also supports eye health.

Biotin: Biotin supports the healthy growth of hair, skin, and nails.

CoQ10: CoQ10 is essential for supporting heart health, but it’s especially important to take if you’re prescribed a statin. It’s incredibly important to focus on heart health as we age due to the wear and tear on heart tissue over time, the possible buildup of plaque in the arteries over years of certain dietary and lifestyle practices, and the natural increase in blood pressure blood with age.

Calcium: Women over the age of 50, especially those with smaller frames and low bone density, are at increased risk of degeneration and weakening of their bones, also known as osteopenia, which can eventually develop into osteoporosis. Making sure you get enough calcium is key, but you need to supplement it with other nutrients to ensure proper absorption.

The best multivitamins for women over 50

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The information provided on this site is not intended as medical advice and should not be a substitute for professional medical treatment. See your doctor for any serious health problems.