How to Choose the Best Multivitamin: A Functional Medicine Guide

By Sarah Palamara Nutrition

Selecting the right multivitamin can be a game-changer for your health, but not all supplements are created equal. From a functional medicine perspective, the goal is to support optimal wellness with clean, bioavailable, and effective nutrients while avoiding harmful additives and poorly absorbed forms. Here’s what to steer clear of when choosing a multivitamin:

1. Synthetic and Low-Quality Nutrients

Not all vitamin forms are created equal. Look for multivitamins that include active, bioavailable forms that your body can easily absorb and use:

• Avoid:

• dl-alpha-tocopherol (synthetic Vitamin E)

• Folic acid (the synthetic form of folate)

• Cyanocobalamin (synthetic Vitamin B12)

• Choose instead:

• Mixed tocopherols and tocotrienols for Vitamin E

• Methylated folate (5-MTHF)

• Methylcobalamin or adenosylcobalamin for Vitamin B12

2. Harmful Additives and Fillers

Many commercial supplements contain unnecessary or harmful additives that can undermine their benefits.

• Avoid:

• Artificial colors (e.g., Red 40, Yellow 5)

• Preservatives like BHT and BHA

• Artificial sweeteners such as aspartame or sucralose

• Fillers like magnesium stearate or hydrogenated oils

3. Inorganic Minerals

The mineral forms used in supplements matter greatly for absorption.

• Avoid: Calcium carbonate, magnesium oxide, and zinc oxide (low bioavailability).

• Choose instead: Chelated forms such as calcium citrate, magnesium glycinate, and zinc picolinate.

4. Excessive Iron and Calcium

Iron and calcium are crucial but can interfere with other nutrients if not balanced properly.

• Include these only if indicated by specific lab results.

5. Overly High Doses of Fat-Soluble Vitamins

Fat-soluble vitamins (A, D, E, and K) can build up in the body, potentially leading to toxicity. Stick to evidence-based dosages tailored to individual needs.

6. Allergenic Ingredients

• Avoid: Gluten, dairy, soy, corn, or shellfish-based ingredients unless specifically tolerated.

• Look for products labeled allergen-free and third-party tested for cross-contamination.

7. Contaminants

Ensure your multivitamin is free from:

• Heavy metals such as mercury, lead, or arsenic.

• Pesticides and herbicides.

8. Imbalanced Nutrient Ratios

Nutrient synergy is key. Imbalanced ratios (e.g., excess zinc without copper) can disrupt absorption and function.

9. Added Sugars

Some gummy or flavored supplements contain added sugars or syrups that counteract their health benefits. Opt for sugar-free versions.

10. Low Potency or Ineffective Doses

Avoid multivitamins with suboptimal doses of key nutrients. A quality supplement provides therapeutic levels of vitamins and minerals in their most bioavailable forms.

Functional Medicine Tips for Choosing the Best Multivitamin

• Prioritize Transparency: Look for brands with clean labels and no unnecessary additives.

• Seek Bioavailability: Choose methylated and active forms, particularly if you have genetic polymorphisms like MTHFR.

• Insist on Testing: Ensure third-party testing for purity, potency, and contaminants.

By focusing on quality over quantity and tailoring to your individual needs, the right multivitamin can help fill nutrient gaps and support your overall health journey. Want personalized guidance? Let’s create a plan that works for you!

For more tips and nutrition advice, contact Sarah Palamara Nutrition.