During an episode of the mindbodygreen podcast, mbg Director of Scientific Affairs Ashley Jordan Ferreira, Ph.D., RDN, advises caution when reading the word “whole” on supplement labels: “Pay attention to that word. Flip your product, and see — do you see vitamins A and C? And E, D, and K? Do you see all eight B vitamins? Do you see significant minerals in there in the right amounts?” If not, think of the word “complete” as marketing connotations used to convince customers that they are getting a complete and comprehensive range of elements food.
The key here is to check the micronutrient count And Dosage – ie how strong each ingredient is. A well-rounded multivitamin should include 100% of the Daily Value (DV), or in some cases more, than the majority of essential vitamins and minerals (for example, we should consume them daily).
Some exceptions to this rule: Larger minerals like calcium, magnesium, and potassium (for your information, it’s rare to find this last mineral in typical multiples formulas) are likely closer to 10% of the daily value just for their size, which is still a useful amount for a serving Reasonable daily intake (i.e. 1 to 2 capsules per day) from a multi.
With so many multivitamins on the shelves, it’s shocking to see how much they are lacking in the “multi” segment. Fortunately, Ferreira has some guidelines for what you should look for in a full range of essential vitamins and minerals: