The Truth About Multivitamins:: What Your Health Food Store Isn't Telling You

The Truth About
Multivitamins:
What Your Health
Food Store Isn't
Telling You
SUPER NUTRITION
Copyr|ght L|ka|m nea|th I|tness So|unons, Inc. (operaung as 1oLal Wellness
Consulung) and SuperNutr|nonAcademy.com (a dlvlslon of Llkalm PealLh llLness
Soluuons, lnc.)
All rlghLs reserved. no parL of Lhls publlcauon may be reproduced or Lransmlued
ln any form or by any means, elecLronlc, or mechanlcal, lncludlng phoLocopylng,
recordlng, or by any lnformauon sLorage and reLrleval sysLem.
Disclaimer
1he lnformauon presenLed ln Lhls work ls by no way lnLended as medlcal
advlce or as a subsuLuLe for medlcal counsellng. 1he lnformauon should be
used ln con[uncuon wlLh Lhe guldance and care of your physlclan. ConsulL your
physlclan before beglnnlng Lhls program as you would wlLh any exerclse and
nuLrluon program. lf you choose noL Lo obLaln Lhe consenL of your physlclan
and/or work wlLh your physlclan LhroughouL Lhe durauon of your ume uslng Lhe
recommendauons ln Lhe program, you are agreelng Lo accepL full responslblllLy for
your acuons.
8y conunulng wlLh Lhe program you recognlze LhaL desplLe all precauuons on
Lhe parL of ?url Llkalm and Llkalm PealLh llLness Soluuons, lnc., Lhere are rlsks
of ln[ury or lllness whlch can occur because of your use of Lhe aforemenuoned
lnformauon and you expressly assume such rlsks and walve, rellnqulsh and
release any clalm whlch you may have agalnsL ?url Llkalm or Llkalm PealLh llLness
Soluuons, lnc, or lLs amllaLes as a resulL of any fuLure physlcal ln[ury or lllness
lncurred ln connecuon wlLh, or as a resulL of, Lhe use or mlsuse of Lhe program.
1 Lanng for Lnergy
2
1he 1ruth About Mu|nv|tam|ns: What our nea|th Iood Store Isn't 1e|||ng ou
SuperNutr|nonAcademy.com
1ab|e of Contents
Introducnon 3
Contam|nanon 4
Consumer Lab 1esnng S
k|ds Iormu|as Lxceed|ng Upper L|m|ts 6
Do 8euer Mu|nv|tam|ns Cost More? 8
now to Choose a Good Mu|nv|tam|n? 10
Understand|ng V|tam|ns & M|nera|s 12
So, are mu|ns rea||y necessary? 17
Iood-8ased vs. Synthenc V|tam|ns 19
8e|ng a Smarter Consumer 22
1he Source of Iood-8ased Nutr|ents 2S
My kecommendanons 28
keferences 32
3
MuluvlLamlns/mulumlnerals are Lhe mosL
popular supplemenLs ln norLh Amerlca.
Amerlcans only spend some $3 bllllon on
muluvlLamlns every year. Whlle Lhey can
help make up for any serlous shorLcomlngs
ln your dleL, Lhe beneLs for mosL people
are uncerLaln.
lmporLanLly, Lhere ls no clear evldence
LhaL mulus reduce Lhe rlsk of dylng from
cardlovascular dlsease, cancer, or anyLhlng
else.
lus, Lhere ls no sLandard formula for mulus,
so Lhe lngredlenLs wlll vary dramaucally
from one brand Lo anoLher.
And due Lo Lhe dlerlng nuLrluonal needs
LhaL depend age, gender, and healLh sLaLus
lL's lmposslble Lo make a one-slze-Ls-all
muluvlLamln/mlneral.
MuluvlLamlns also dler greaLly ln Lerms of quallLy. 1he large number of
lngredlenLs ln Lhese producLs opens Lhe posslblllLy for more Lhlngs Lo go wrong.
lor sLarLers, Lhe lngredlenLs ln Lhe boule may noL maLch Lhe label. As wlLh many
mlneral and herbal producLs, Lhere's also a rlsk LhaL a mulu could be conLamlnaLed
wlLh lead or oLher Loxlns as we'll see shorLly.
Introducnon
4
l'm noL here Lo dlscredlL muluvlLamlns. l do belleve Lhe rlghL ones can serve a
greaL purpose for many people. Powever, choose Lhe wrong ones and you can be
servlng yourself an on-golng dose of conLamlnanLs llke lead.
Lead lnLerferes wlLh a varleLy of body processes and ls Loxlc Lo many organs and
ussues lncludlng Lhe hearL, bones, lnLesunes, kldneys, and reproducuve and
nervous sysLems. lL lnLerferes wlLh Lhe developmenL of Lhe nervous sysLem and
ls Lherefore parucularly Loxlc Lo chlldren, causlng poLenually permanenL learnlng
and behavlor dlsorders.
A 2008 sLudy by Lhe luA found LhaL many brands of muluvlLamlns are
conLamlnaLed wlLh lead. ln many cases, Lhe levels of lead were very close Lo Lhe
Lolerable llmlLs for humans. 8uL even small doses can bulld up over ume and
cause poLenual problems.
1hose mosL aL rlsk are feLuses and chlldren under age 6, whlch ls especlally scary
news for expecLanL moLhers who have been popplng prenaLal vlLamlns for Lhe
sake of Lhelr bables' healLh.
Callfornla ls currenLly Lhe only sLaLe LhaL regulaLes lead ln healLh supplemenLs and
by lLs sLandards, 13 percenL of Lhe vlLamlns LhaL were LesLed by Lhe luA exceed
safe levels and should have warnlng labels.
Cf Lhe 300-plus chlldren's vlLamlns and prenaLal vlLamlns LesLed for lead, only four
were found Lo be lead-free. 1hose lnclude 1wlnLab lnfanL Care, naLrol Llquld kld's
Companlon, nl lormulas Llquld edlaLrlc and Aer 8aby 8oosL 2 (for lacLaung
women).
no muluvlLamlns for adulL women LesLed negauve for lead, buL Lhe ones wlLh
Lhe lowesL concenLrauons lnclude lemCne, vlacuv MuluvlLamln Mllk ChocolaLe,
lamlly value MuluvlLamln/Mulumlneral for Woman, and MoLhernaLure.com
Women's 8aslc Mulu.
Contam|nanon
3
8ecenLly ConsumerLab.com - an organlzauon LhaL lndependenLly evaluaLes
producLs LhaL aecL healLh and nuLrluon - LesLed 38 leadlng muluvlLamln/mlneral
producLs sold ln norLh Amerlca.
1hey focused Lhelr Lesung on a number of vlLal nuLrlenLs lncludlng follc acld,
calclum, and vlLamln C. SubsuLuuons were made lf a producL dldn'L conLaln Lhose
nuLrlenLs.
1hey also LesLed Lo see how long LableLs Lake Lo break aparL ln llquld - an
lmporLanL measure because lf pllls" can'L break aparL fasL enough, less of Lhelr
lngredlenLs may be avallable for absorpuon by Lhe body.
Findings
1hlrLeen of Lhe 38 muluvlLamlns selecLed by Consumer Lab for Lesung falled Lo geL
Lhelr approval. Some had lower levels of nuLrlenLs Lhan Lhe label clalmed, some
had hlgher amounLs, and some dldn'L properly llsL lngredlenLs.
ln addluon, one Look longer Lhan permlued Lo break aparL ln soluuon and one was
conLamlnaLed wlLh lead. 1hey also found LhaL several producLs (lncludlng some
for chlldren) exceeded Lolerable llmlLs esLabllshed by Lhe lnsuLuLe of Medlclne for
nuLrlenLs such nlacln, vlLamln A, vlLamln L, and zlnc.
Less Than Claimed

1he followlng are Lhe muluvlLamlns/mlnerals LhaL came up conLalnlng lLWL8
nuLrlenLs Lhan sLaLed on Lhe label.
- Alpbo beuc conLalned only 88.1 of lLs llsLed calclum amounL. 1hls mulu
also needed 38 mlnuLes Lo break aparL ln soluuon, whlch ls almosL Lwlce Lhe
allowable llmlL. 1hls may reduce Lhe chance of lLs conLenLs belng absorbed ln
Lhe dlgesuve LracL.
- 5cbl[ 5loqle uoy conLalned lLs clalmed 10,000 lu of LoLal vlLamln A, buL Lhe
amounL found as pre-formed vlLamln A (reunol) was only 78 of Lhe llsLed
2,000 lu.
Consumer Lab 1esnng
6
- coootty llfe Moxl-5otb Mox fot Meo conLalned only 64 of lLs clalmed
vlLamln A.
- 1toJet Ioes vltomlo ctosoJe conLalned only 2,941 lu of vlLamln A per day,
38.8 of Lhe 3,000 lu llsLed.
- Iolce llos- CotJeo 8leoJ conLalned only 76.4 of lLs clalmed calclum. 1he
labeled amounL was low Lo sLarL - labeled as [usL 4 of Lhe ually value ln Lwo
pllls, whlch ls only 40mg.
- Meloleoco vltollty Moluvltomlo & Mloetol Meo conLalned [usL 41.7 of lLs
clalmed vlLamln A.
- All Ooe Acuve 5eolots conLalned less Lhan 2 of lLs clalmed beLa-caroLene,
only 73 of lLs reunol, and only 38.9 of lLs LoLal llsLed vlLamln A.
Kids Formulas Exceeding Upper Limits
Cne reason why chlldren's vlLamlns oen exceed recommended levels ls LhaL Lhey
are deslgned Lo meeL ouLdaLed sLandards esLabllshed by Lhe luA ln 1968 as Lhe
ually value (uv).
ln many cases, Lhe luAs recommended 100 uv are hlgher Lhan Lhe more
currenL recommended dally allowances (8uAs) or upper Lolerable llmlL esLabllshed
by Lhe lnsuLuLes of Medlclne.
lor example, Lhe ouLdaLed uvs for vlLamln A on supplemenL labels are acLually
two to three nmes h|gher than the newer kDAs. 1hey also exceed Lolerable
lnLake levels for young chlldren.
1hree of Lhe supplemenLs lnLended for use by chlldren exceeded upper Lolerable
lnLake levels (uLs) for cerLaln vlLamlns.
- neto Nottluoools omml 8eots would exceed Lhe uL for pre-formed vlLamln A
for chlldren ages 1 Lo 3 (2,000 lu) as well as Lhe uL for zlnc (7 mg) lf glven Lo
chlldren aL Lhe suggesLed dally dose of up Lo 3 bears.

7
A servlng of 3 bears provldes 2,300 lu of vlLamln A and 7.3 mg of zlnc. Lxcess
pre-formed vlLamln A ls of concern as lL may lead Lo llver abnormallues, bone
weakenlng, and problems wlLh Lhe nervous sysLem. Lxcess zlnc can cause
lmmune declency and anemla.
- Nototes llos 5ootce of llfe cbllJteos cbewoble exceeded Lhe upper LlmlL for
nlacln for chlldren ages 1-8 and was aL Lhe llmlL for Lhose 9 Lo 13 years old.
Lxcess nlacln may cause skln ungllng and ushlng.
- All Ooe Acuve 5eolots, alLhough markeLed for older lndlvlduals, lncluded a
suggesLed half-dose for chlldren 4 Lo 8 years old. 1hls would exceed Lhe uLs
for vlLamln A, vlLamln L, and for nlacln for chlldren ln Lhls age group.
So what does this tell us?
Sadly, lL shows LhaL we can never really know whaL's ln Lhe supplemenLs you
mlghL be Laklng. unless you have access Lo lab LesLs conducLed on your speclc
brand, whlch mosL of us don'L.
So what do you do?
Well, you can only have falLh ln a company LhaL you feel comforLable wlLh and
LrusL LhaL whaL Lhey're clalmlng on Lhe label ls 100 Lrue.
CLherwlse, your besL beL Lo ls Lo rely on Lhe power of naLural whole foods. An
apple doesn'L lle. Sure cerLaln varleues mlghL have dlerenL mlcronuLrlenL rauos
Lhan oLhers, buL Lhey're sure as heck more LrusLworLhy and beuer for your healLh
Lhan mosL man-made supplemenLs.
8
AnoLher concern many of us have abouL mulus ls Lhelr cosL. uoes a more
expenslve producL mean LhaL lL's beuer? noL necessarlly.
ln Lhe course of Lhelr Lesung, Consumer Lab dlscovered LhaL you can'L [udge a
mulu by prlce alone. Many hlgh-quallLy producLs were low ln cosL, whlle several
producLs LhaL falled Lhelr LesLs were among Lhe mosL expenslve.
roducLs LhaL meL Consumer Lab's quallLy crlLerla LhaL had Lhe lowesL dally cosL ln
Lhelr respecuve caLegorles are noLed below.
8ear ln mlnd LhaL muluvlLamlns vary ln Lhelr lngredlenLs and many conLaln
lngredlenLs oLher Lhan Lhe vlLamlns and mlnerals LesLed ln Lhelr revlew, so lL's
oen noL posslble Lo preclsely compare producLs.
Approved supplements, by category were:
Genera| Adu|t: Nototes woy Allve! uolly oetqy Molu-vltomlo Molu-Mloetol (12
cenLs per day).
Womens: ktoqet complete ultto womeos neoltb and wolqteeos Ooe uolly fot
womeo were each only 6 cenLs per day. 1hey were slmllar Lo Ooe-A-uoy womeos
(10 cenLs per day). All lnclude approxlmaLely 300 mg of calclum, 800 lu Lo 1,000
lu of vlLamln u, and 18 mg of lron.
Senior Womens: Notote MoJe Molu fot net 50- (12 cenLs per day). lL
provlded 200 mg of calclum and 1,000 lu of vlLamln u. ApproprlaLe for mosL
posL-menopausal women, as lL conLalned no lron.
Prenatal: klte AlJ lteootol 1oblets wltb lollc AclJ (4 cenLs per day). lL provlded Lhe
same vlLamln and mlnerals as 5toott lteootol, whlch cosL 30 cenLs per day (over
seven umes as much).
Men's: 8etkley & Ieoseo Meos uolly cosL 3 cenLs per day. lnLeresungly, Lhe Lwo
mosL expenslve mulus for men coootty llfe Moxl-5otb Mox (38 cenLs per day) and
Meloleoco vltollty (73 cenLs per day) falled Lesung because Lhey provlded only
64 and 42 of Lhelr clalmed amounLs of vlLamln A, respecuvely.
Do 8euer Mu|nv|tam|ns Cost More?
9
Seniors (General): poote Motote Moluvltomlo 50- (WalmarL sLore brand),
kltklooJ 5lqootote Motote Molu vltomlos ooJ Mloetols AJolt 50- (CosLco sLore
brand), and Membets Motk Motote Molu (Sam's Club sLore brand) all cosL 3 cenLs
per day.
1hey are slmllar Lo ceottom 5llvet (11 cenLs per day) and all lnclude very small
amounLs (less Lhan one mllllgram) of luLeln and lycopene. 1he mosL expenslve
producL, All Ooe Acuve 5eolots ($1.10 per day) a powder wlLh many lngredlenLs
beyond Lhose usually seen ln mulus falled Lesung because lL conLalned only 2 of
lLs clalmed beLa-caroLene and only 38.9 of lLs clalmed LoLal vlLamln A.
Ch||dren's: lllotstooes llos 8ooe 8ollJloq 5oppott (14 cenLs per day). A gummy
bear producL (neto omml 8eots colclom - vltomlo uJ) was more Lhan Lwlce as
expenslve.
As a remlnder, Lhls ls noL an exhausuve llsL slnce Lhey only LesLed 38 producLs. Pad
Lhey LesLed every slngle producL on Lhe markeL (perhaps lmposslble Lo do) Lhelr
recommendauons would posslbly be dlerenL. l have a Lough ume accepung Lhe
lllotstooes brand as belng Lhe besL for chlldren. l'm sure Lhere are beuer ones ouL
Lhere.
10
How to Choose a Good Multivitamin?
l rmly belleve LhaL Lhe MCS1 lmporLanL conslderauon when chooslng a
muluvlLamln/mlneral ls Lhe CuALl1? of Lhe producL. Are Lhe lngredlenLs sourced
from whole foods (ldeal) or are Lhey manufacLured synLheucally ln a lab.
Sadly, mosL mulus on Lhe markeL fall lnLo Lhe lauer caLegory. 8uL don'L worry,
l'll share my 1C 3 mulus (as of wrlung Lhls reporL) wlLh you a llule laLer ln Lhls
reporL.
ln addluon Lo producL quallLy, a crlucal lssue wlLh muluvlLamln/mulumlneral
producLs ls chooslng Lhe formula LhaL's rlghL for you or your famlly members.
lor lnsLance, a pregnanL woman would need a dlerenL muluvlLamln/mlneral Lhan
a man. Male formulas should nC1 lnclude lron, as Loo much of lL can lncrease Lhe
rlsk of cardlovascular dlsease. 1haL's why each lndlvldual has unlque nuLrluonal
needs and Lhus requlres Lhelr own formula".
Pere's a useful, alLhough far from comprehenslve, gulde Lo Lhe lngredlenLs oen
found ln mulus.
keep lo mloJ tbot 1,000 mcq (mlctoqtoms) ls tbe some os 1 mq (mllllqtom), ooJ
1,000 mq epools 1 qtom. lu stooJs fot lotetoouoool uolts ooJ ls oseJ fot cettolo
loqteJleots meosoteJ by tbelt ocuvlty totbet tboo welqbt.
As requlred by Lhe luA, dleLary supplemenLs musL llsL Lhe percenL of Lhe ually
value for cerLaln vlLamlns and mlnerals. 8uL as prevlously dlscussed, ually values
(uvs) can be mlsleadlng.
1he numbers LhaL consumers really should know are Lhe 8ecommended uleLary
Allowances (8uAs), AdequaLe lnLakes (Als), and Lhe 1olerable upper lnLake Levels
(uLs).
1hese values (8uAs, Als, and uLs) are collecuvely known as uleLary 8eference
lnLakes (u8ls) and are esLabllshed by Lhe lnsuLuLe of Medlclne of Lhe nauonal
Academles.
now to Choose a Good Mu|nv|tam|n?
11
A kecommended D|etary A||owance (kDA) ls Lhe average dally dleLary lnLake
level LhaL ls LhoughL Lo be sumclenL Lo meeL Lhe nuLrlenL requlremenL of nearly all
healLhy lndlvlduals ln a parucular llfe sLage and gender.
An Adequate Intake (AI) ls an approxlmauon used when Lhere ls noL sumclenL
lnformauon Lo develop an 8uA.
A 1o|erab|e Upper Intake Leve| (UL) ls Lhe hlghesL level of dally lnLake of a nuLrlenL
LhaL ls llkely Lo pose no rlsk of adverse healLh eecLs for mosL people. As lnLake
lncreases above Lhe uL, Lhe rlsk of adverse eecLs may lncrease.
Llke Lhe 8uAs and Als, Lhe uLs vary accordlng Lo one's age and gender. ln general,
you shouldn'L regularly exceed Lhe uL wlLhouL a docLor's advlce and supervlslon.
12
8elow are 2 Lables ouLllnlng Lhe ma[or vlLamlns and mlnerals, Lhelr prlmary roles
ln Lhe body, 8uAs, and besL food sources for each.
keep lo mloJ tbot mooy of tbe nlqbest kuAs wlll voty JepeoJloq oo tbe oqe,
qeoJet, ooJ beoltb stotos of tbe loJlvlJool.
VITAMIN HEALTH BENEFITS HIGHEST RDA FOOD SOURCES
A
AnuoxldanL. keeps
skln and vlslon healLhy.
Anu-cancer.
900 mcg
CarroLs, mangoes,
melons, LomaLoes,
sweeL poLaLoes, cod
llver oll.
E
AnuoxldanL. Cood for
blood cells, muscles, and
nervous sysLem. roLecLs
agalnsL hearL dlsease and
cancer.
13 mg
lresh almond mllk,
sesame/pumpkln
seeds.
D
8one healLh (and helpful
ln prevenuon of many
dlseases).
600 lu
Cod llver oll,
sunllghL
K
Pelps prevenL
osLeoporosls. Lnsures
normal blood clomng.
120 mcg
CarroLs, parsley,
sLrawberrles.
C
AnuoxldanL and anu-
allergenlc. lmproves lron
absorpuon and wound
heallng. Pelps lmmunlLy
and blood faL levels.
90 mg
ClLrus frulLs,
klwls, guavas,
mangoes, papayas,
leafy greens,
sLrawberrles.
Understand|ng V|tam|ns & M|nera|s
13
81 (Lhlamln)
Alds meLabollsm.
MalnLalns healLhy nerves
and muscles.
1.2 mg
CarroLs, oranges,
nuLs, avocado,
seeds.
82 (rlboavln)
Pelps energy release
from food. keeps mucous
membranes ln good
condluon.
1.3 mg
lresh almond mllk,
cherrles, cucumber,
grapes, sh oll
83 (nlacln)
Pelps malnLaln opumum
energy levels. keeps skln
and mucous membranes ln
good condluon.
16 mg
Apples, aprlcoLs,
bananas, lemons,
pears, LomaLoes,
daLes, gs.
8S
(pantothenate)
Anu-sLress! Pelps
malnLaln energy levels.
Alds anubody producuon.
roLecLs agalnsL
hyperLenslon and allergy.
3 mg
Poney, LomaLoes,
avocados.
86
(pyr|dox|ne)
SupporLs Lhe nervous
sysLem. Alds hemoglobln
producuon. May proLecL
agalnsL MS, asLhma,
mlgralne, and depresslon.
1.7 mg
8ananas, oranges,
LomaLoes, sh oll,
walnuLs, splnach,
avocados.
87
(8|onn)
MalnLalns condluon of
skln, halr, sweaL glands,
nerves, and bone marrow.
Alds faL meLabollsm and
encourages appeuLe.
30 mcg
lresh almond
mllk, bananas, red
curranLs, carroLs,
leafy greens.
14
89
(Folate)
Alds growLh and
developmenL of a healLhy
nervous sysLem.
400 mcg
Apples, beeLs,
carroLs, oranges,
leafy greens,
splnach.
812
(Cobalamin)
SupporLs growLh.
MalnLalns healLh of Lhe
blood, bone marrow, and
nervous sysLem.
2.4 mcg Anlmal esh
MINERAL HEALTH BENEFITS HIGHEST RDA FOOD SOURCES
Ca|c|um
Clves sLrucLure and
sLrengLh Lo bones and
LeeLh. MalnLalns healLh of
hearL, nerve, and muscle
ussues.
1300 mg
Sesame seeds, leafy
greens, almonds,
dalry.
Sod|um
Pelps regulaLe uld
balance ln Lhe body.
1300 mg
Celery, beeLs,
carroLs, sea
vegeLables.
Copper
MalnLalns healLhy red
blood cells and bone
and nervous ussue. May
help proLecL agalnsL
osLeoporosls.
900 mcg
8eeLs, cherrles,
grapes, honey,
melons, oranges,
plneapples.
Su|fur
Lnzyme reacuons
and proLeln bulldlng.
lormauon of collagen for
healLhy elasuc skln.
1000 mg
Leafy greens,
raspberrles,
radlshes, sea
vegeLables.
13
Iod|ne
SupporLs growLh,
meLabollsm, and ussue
repalr.
130 mcg
Carllc, honey,
leuuce, sh oll, sea
vegeLables.
Iron
Lnables oxygen LransporL
ln Lhe blood and muscles.
MalnLalns energy.
SupporLs nerves. Alds llver
funcuon.
18 mg
8aspberrles,
sLrawberrles,
waLermelon,
apples, parsley,
leafy greens, red
meaL.
Magnes|um
MalnLalns bones and
LeeLh. roLecLs agalnsL
epllepsy, hearL dlsease,
hyperLenslon, MS,
osLeoporosls, menLal
lllness. 8elaxes.
420 mg
Almonds, leafy
greens, apples,
bananas, beeLs,
oranges, cacao.
Manganese
Pelps proLeln and faL
meLabollsm. keeps cell
membranes healLhy. May
proLecL agalnsL dlabeLes,
hearL dlsease, epllepsy,
cancer, and rheumaLold
arLhrlus.
2.3 mg
8ananas,
blackberrles,
carroLs, celery,
glnger, oranges,
pears, nuLs.
Phosphorus
SupporLs Lhe lmmune
sysLem and helps malnLaln
energy. lmporLanL for
bone healLh.
1230 mg
CarroLs, parsley,
raspberrles.
16
Potassium
8egulaLes waLer balance
and acld-base balance
ln Lhe blood and ussues.
8oosLs energy and
sLrengLh.
4700 mg
8ananas, leafy
greens, LomaLoes,
nuLs, seeds.
Selenium
AnuoxldanL. Lnables red
blood cells Lo funcuon
properly.
33 mcg 8rasll nuLs
2|nc
Alds wound heallng.
MalnLalns skln healLh.
roLecLs agalnsL prosLaLe
dlsorders and menLal
dlsLurbances. Pelps
regulaLe blood faL levels.
11 mg
8eeLs, carroLs,
leuuce, oranges,
peaches, LomaLoes,
pumpkln seeds.
As you can see, vlLamlns and mlnerals have many lmporLanL funcuons ln Lhe
body, buL LhaL doesn'L necessarlly mean LhaL a mulu wlll dellver lmmedlaLe healLh
beneLs. lor example, vlLamln A ls necessary for vlslon, buL lf you are noL severely
vlLamln A declenL, Laklng more vlLamln A wlll noL help you see any beuer.
AnoLher very lmporLanL Lo polnL Lo remember ls LhaL producLs" rarely ever
provlde Lhe same synerglsuc powers as Lhelr whole food counLerparLs. lor
lnsLance, mosL vlLamln C supplemenLs conLaln only ascorblc acld - whlch ls [usL
one fracuon of Lhe food-based vlLamln C complex. 1hus, supplemenung wlLh
ascorblc acld as opposed Lo consumlng whole frulLs and vegeLables (abundanL ln
vlLamln C complex) wlll provlde llule beneL (l'll share some speclcs on Lhls a
llule laLer).
lurLhermore, slnce few people Loday are severely declenL ln any nuLrlenL,
Lhe acLual beneLs of muluvlLamlns are generally subLle. Many people Lake
megadoses of vlLamlns or mlnerals LhaL go far beyond whaL Lhe body needs for
normal funcuonlng. 1hls may or may noL be [usued.
17
Pere's whaL l Lhlnk (agaln Lhls only my oplnlon).
lf you're golng Lo spend $30 Lo $100 per monLh on muluvlLamlns you would
probably be beuer o dlverung LhaL money Lo buylng and eaung more organlc
produce.
8uL Lhen Lhere's Lhe lssue of convenlence. lL's easler Lo Lake a plll Lo ll ln Lhe
nuLrlenL gaps" Lhan lL ls Lo eaL 8-12 servlngs of frulLs and vegeLables per day. AL
leasL LhaL's Lhe way l see lL, conslderlng Lhe norLh Amerlcan average lnLake ls only
1.3 servlngs of frulLs and veggles per day. noneLheless, we need Lo Lry geL our
nuLrluon from food.
Conslderlng our dlsmal dleLary hablLs lL's no wonder LhaL norLh Amerlca dwarfs
Lhe resL of Lhe world ln LoLal consumpuon of muluvlLamln/mlnerals. lronlcally,
we're S1lLL Lhe leasL healLhy.
Compare LhaL Lo souLhern Lurope (Lhe MedlLerranean reglon),
whlch has Lhe LCWLS1 consumpuon of supplemenLal
vlLamlns/mlnerals yeL has Lhe hlghesL healLh raung
of any area on Lhe planeL.
So, are mu|ns rea||y necessary?
18
What are they doing differently?
Theyre eating real food.
19
now LhaL we've looked aL some of Lhe beuer synLheuc" muluvlLamlns/mlnerals
lL's ume Lo dlscuss Lhe 8LAL lssue aL hand.
uo syotbeuc sopplemeots bove o mote posluve lmpoct oo yoot beoltb tboo
fooJ-boseJ sopplemeots?
lor now, we won'L even conslder eaung whole foods as an opuon. 8aLher, we'll
slmply assume LhaL Lhere are only 2 opuons: synLheucs or mulus derlved from
100 whole food.
1hls debaLe wlll rage on for years - l don'L know why. 1o me, lL seems preuy
obvlous LhaL supplemenLs sourced from 100 whole food wlll resonaLe wlLh your
body 8L11L8 Lhan a synLheuc supplemenL made or processed wlLh peLroleum
derlvauves or hydrogenaLed sugars.
Ch, you dldn'L know LhaL Lhe mulus slmng ln your cupboard are mosL llkely made
from lndusLrlal compounds? 1haL's okay - nelLher dld l unul l researched Lhls Loplc
heavlly.
nere's a breakdown of some of the most common der|vanves for each v|tam|n
Vitamin Food Nutrient Natural Analogue
& Process Ingredients
vlLamln A/
8eLacaroLene
CarroLs
MeLhanol, benzene, peLroleum
esLers, aceLylene, rened olls
vlLamln 81
nuLrluonal yeasL, rlce
bran
Coal Lar derlvauves, hydrochlorlc
acld, aceLonlLrole wlLh ammonla
vlLamln 82
bran
SynLheucally produced wlLh 2n
aceuc acld
vlLamln 83
bran
Coal Lar derlvauves,
3-cyanopyrldlne, ammonla and acld
Iood-8ased vs. Synthenc V|tam|ns
20
Vitamin Food Nutrient Natural Analogue
& Process Ingredients
vlLamln 83
bran
Condenslng lsobuLyraldehyde wlLh
formaldehyde
vlLamln 86
bran
eLroleum esLer & hydrochlorlc acld
wlLh formaldehyde
vlLamln 88 8lce
hyun hydrolyzed wlLh calclum
hydroxlde and sulfurlc acld
vlLamln 89 8roccoll, rlce bran
rocessed wlLh peLroleum
derlvauves and aclds, aceLylene
vlLamln 812 nuLrluonal yeasL Cobalamlns reacLed wlLh cyanlde
Chollne
bran
LLhylene and ammonla wlLh PCL or
LarLarlc acld
vlLamln C
Acerola cherrles, clLrus
frulLs
PydrogenaLed sugar processed wlLh
aceLone
vlLamln u nuLrluonal yeasL
lrradlaLed anlmal faL/caule bralns or
solvenLly exLracLed
vlLamln L 8lce, vegeLable olls
1rlmeLhylhydroqulnone wlLh
lsophyLol, rened olls
vlLamln k Cabbage
Coal Lar derlvauve, produced wlLh
p-allellc-nlckel
Lven Lhough Lhey are oen called naLural, mosL non-food vlLamlns are lsolaLed
subsLances, whlch are crysLalllne ln sLrucLure. Powever, vlLamlns naLurally ln
food are noL crysLalllne and never lsolaLed. vlLamlns found ln any real food are
21
chemlcally and sLrucLurally dlerenL from Lhose commonly found ln 'naLural
vlLamln' formulas.
Conslder a 100 food-based muluvlLamln as a very very condensed form of food.
lL's llke Lhose wrecklng yards LhaL crush and compress cars lnLo small blocks.
1haL's essenually whaL's happenlng wlLh a food-based mulu.
lor LhaL reason, lL's someumes more dlmculL Lo pack as many nuLrlenLs lnLo one
capsule as some of Lhe synLheucs can. 1haL's why many food-based mulus wlll
usually recommend 4-8 LableLs per day, lnsLead of [usL 1-2 from synLheuc forms.
What is a vitamin?
1he sclenuc denluon sLaLes LhaL.
vltomlos ote otqoolc sobstooces tbot ote esseouol lo smoll omooots fot tbe
beoltb, qtowtb, teptoJocuoo, ooJ moloteoooce of ooe ot mote oolmol specles,
wblcb most be locloJeJ lo tbe Jlet sloce tbey coooot be syotbeslzeJ ot oll ot lo
so[cleot pooouty lo tbe boJy. ocb vltomlo petfotms o speclfc foocuoo, beoce
ooe coooot teploce oootbet. vltomlos otlqloote ptlmotlly lo ploot ussoes
Cn mosL muluvlLamln labels (LhaL are noL food-based) you'll oen see Lhe
followlng Lerms: naLural or uS or pharmaceuucal grade.
lL's lmporLanL Lo remember LhaL Lhese are nC1 naLurally lncluded ln Lhe dleL", do
noL necessarlly orlglnaLe prlmarlly ln planL ussues", and cannoL fully replace all
naLural vlLamln acuvlues.
ln Lhe world of supplemenLs, Lhe word nA1u8AL means less Lhan a polluclan's
promlse.
22
Being a Smarter Consumer
Cne of Lhe besL ways Lo Lell wheLher or noL a vlLamln supplemenL conLalns naLural
vlLamlns as found ln food ls Lo know Lhe chemlcal dlerences beLween food and
non-food vlLamlns (someumes called uS vlLamlns).
Pere's a Lable LhaL wlll help you dlsungulsh Lhe chemlcal forms of boLh food-based
and non-food vlLamlns.
Primary Chemical Form
Found in Food
Chemical Form in Non-Food
Vitamins
vlLamln A/8eLacaroLene, reunyl
esLers, mlxed caroLenolds
vlLamln A aceLaLe, vlLamln A
palmlLaLe, beLacaroLene (lsolaLed)
vlLamln 8-1, Lhlamln pyrophosphaLe
(food)
1hlamln mononlLraLe, Lhlamln
hydrochlorlde, Lhlamln PCL
vlLamln 8-2, rlboavln, muluple forms
(food)
8lboavln (lsolaLed), uS vlLamln 82
vlLamln 8-3, nlaclnamlde (food)
nlacln (lsolaLed), nlaclnamlde
(lsolaLed)
vlLamln 8-3, panLoLhenaLe (food)
anLoLhenlc acld, calclum
panLoLhenaLe, panLhenol
vlLamln 8-6, 3'0 (beLa-u) pyrldoxlne
yrldoxlne hydrochlorlde, pyrldoxlne
PCL
vlLamln 8-9, folaLe lollc acld
vlLamln 8-12, meLhylcobalamln, de-
oxyadenosylcobalamln
Cyanocobalamln, hydroxycobalamln
Being a Smarter Consumer
23
Primary Chemical Form
Found in Food
Chemical Form in Non-Food
Vitamins
Chollne (food), phosphaudyl chollne
(food)
Chollne chlorlde, chollne blLarLraLe.
vlLamln C, ascorbaLe (food),
dehydroascorbaLe
Ascorblc acld, mosL mlneral
ascorbaLes (l.e. sodlum ascorbaLe)
vlLamln u, mlxed forms, prlmarlly u3
(food)
vlLamln u1 (lsolaLed), vlLamln u2
(lsolaLed), vlLamln u3 (lsolaLed) ,
vlLamln u4, ergosLerol (lsolaLed),
cholecalclferol (lsolaLed), lumlsLerol
vlLamln L, 888-alpha-Locopherol
(food)
vlLamln L aceLaLe, Mlxed Locopherols,
all-rac-alpha-Locopherol,
d-l-alpha-Locopherol,
d-alpha-Locopherol (lsolaLed),
dl-alpha-Locopheryl aceLaLe, all
aceLaLe forms.
vlLamln k, phylloqulnone (food)
vlLamln k3, menadlone,
phyLonadlone, naphLhoqulnone,
dlhydro-vlLamln k1
lf you look aL Lhe label of any muluvlLamln and lL shows An? of Lhe chemlcal
forms llsLed on Lhe rlghL slde of Lhls Lable, Lhen you know you've goL a non-food,
synLheuc producL on your hands.
lor lnsLance, 812 ls a vlLamln LhaL concerns many people, especlally vegans.
Powever, mosL 812 supplemenLs are cyanocobalamln - Lhe aruclal form of 812.
lnsLead, Lhe ldeal 812 supplemenL would be ln lLs naLural form - meLhylcobalamln.
24
8ead Lhe label of any supplemenL Lo see lf Lhe producL ls Lruly 100 food. lf even
one uS vlLamln analogue ls llsLed, Lhen Lhe enure producL ls probably noL food
(normally lL wlll be less Lhan 3 food). vlLamln analogues are cheap (or noL so
cheap) lmlLauons of vlLamlns found ln foods.
AnoLher way of declpherlng real" from fake" ls by looklng aL Lhe fronL of Lhe
label. lf Lhe mulu ls food-based lL WlLL say so rlghL on Lhe label, uslng Lerms llke:
lrom 100 whole foods", 100 food", and so forLh.
lf you don'L see Lhose Lerms on Lhe l8Cn1 of Lhe label, Lhen Lhe mulu ls mosL
llkely nC1 sourced from whole food lngredlenLs.
And remember - oototol does nC1 mean from food".
23
8eware of any supplemenL label LhaL says LhaL lLs vlLamlns are vegeLarlan and
conLaln no yeasL. As of rlghL now, l am unaware of any frequenLly used vegeLarlan
non-yeasL ways Lo produce vlLamln u or many of Lhe 8 vlLamlns, Lherefore, lf a
label sLaLes LhaL Lhe producL conLalns no yeasL" Lhen ln preuy much all cases, Lhls
demonsLraLes LhaL Lhe producL ls synLheuc or conLalns lLems so lsolaLed LhaL Lhey
should noL be consldered Lo be food.
Cn a whole food mulu you'll oen see 5. cetevlsloe beslde many of Lhe nuLrlenLs
on Lhe label. 1haL's a good Lhlng as many of Lhe food-derlved nuLrlenLs are creaLed
by Lhls beneclal yeasL.
ln oLher cases you mlghL see speclc foods llsLed beslde cerLaln nuLrlenLs.
lor example, you mlghL see vltomlo c (ftom ocetolo cbettles). Agaln, LhaL's an
lndlcauon LhaL Lhe vlLamln C ls acLually from food.
lood vlLamlns are ln Lhe physlochemlcal forms, whlch Lhe body recognlzes,
generally are noL crysLalllne ln sLrucLure, conLaln food facLors LhaL aecL
bloavallablllLy, and appear Lo have smaller parucle slzes.
1hls does noL mean LhaL non-food vlLamlns do noL have any value (Lhey do), buL lL
ls lmporLanL Lo undersLand LhaL naLural food complex vlLamlns have acLually been
shown Lo be beuer Lhan lsolaLed, non-food, vlLamlns.
Pere's a synopsls of some of Lhe research looklng aL Lhe dlerence beLween Lhe
Lwo.
Food Vitamin Compared to USP/Natural/Non-Food Vitamin
vlLamln A More compleLe
vlLamln 8 More eecuve ln malnLalnlng good healLh and llver funcuon.
vlLamln 8-9
More uullzable above 266mcg (8ecommended ually lnLake ls
400mcg)
1he Source of Iood-8ased Nutr|ents
26
Food Vitamin Compared to USP/Natural/Non-Food Vitamin
vlLamln C Cver 13.6 umes Lhe anuoxldanL eecL
vlLamln u Cver 10 umes Lhe anurachluc eecL (prevenung rlckeLs)
vlLamln L up Lo 4.0 umes Lhe free radlcal scavenglng sLrengLh
vlLamln P up Lo 100 umes more bloun eecL
vlLamln k Safer for chlldren
Two Examples of The Power of Food-Based Nutrients
Conslder vlLamln L. lL ls an lmporLanL anuoxldanL and helps proLecL our cell
membranes from oxldauve damage.
1he human body has a speclc llver LransporL for Lhe Lype of vlLamln L found ln
food, however, lL does noL have Lhls for Lhe synLheuc vlLamln L forms (nor for Lhe
'new' vlLamln L analogues LhaL are frequenLly markeLed). 1hus, no amounL of
synLheuc vlLamln L can Lruly equal food vlLamln L.
FYI - ooe of tbe best sootces of vltomlo (lo fooJ) ls olmooJs. ojoy bolf o booJfol
o Joy ooJ yoo sboolJ be qooJ to qo.
nexL, leL's look aL vlLamln C.
Lven lf you were Lo Lake 3.2 umes as much of Lhe so-called naLural, non-food,
ascorblc acld Lhan food vlLamln C, alLhough Lhe anuoxldanL eecLs mlghL be
slmllar ln vlLro, Lhe ascorblc acld wlll be lacklng 2 lmporLanL elemenLs:
- lL wlll lack lmporLanL co-facLors.
- lL wlll noL have a negauve oxldauve reducuve poLenual (C8).
27
LeL me explaln Lhls 2
nd
polnL.
ClLrus food - and mosL food-based - vlLamln C has a negauve C8. Ascorblc acld
does noL - lL has Lhe opposlLe - a posluve C8.
lL Lakes neganve Ck Lo clean up oxldauve damage and slnce ascorblc acld has
posluve C8 lL can never replace food vlLamln C no mauer whaL Lhe quanuLy!
lurLhermore, foods LhaL are hlgh ln vlLamln C Lend Lo have hlgh levels of
anuoxldanLs - measured by Lhelr Cxygen 8adlcal Absorbance CapaclLy (C8AC).
A uS governmenL sLudy whlch compared Lhe eecLs of a hlgh vlLamln C food
(conLalnlng [usL 80 mg of vlLamln C) compared Lo abouL 13.6 umes as much
lsolaLed ascorblc acld (1230 mg) found LhaL Lhe vlLamln C-conLalnlng food
produced Lhe greaLesL lncrease ln blood anuoxldanL levels!
lL was belleved LhaL Lhe bloavonolds and oLher synerglsuc phyLonuLrlenLs found
ln Lhe clLrus frulL asslsLed ln Lhls C8AC elevauon.
5o wby sboolJ yoo toke sopplemeotol syotbeuc oscotblc oclJ wbeo lt ls NO1 beeo
ptoveo to bove oouoxlJoot e[ects lo bomoos?
numerous sLudles show LhaL Lhe occurrence of cardlovascular dlsease and cancer
ls lnversely relaLed Lo vlLamln C lnLake.Lhe proLecuve eecLs seen ln Lhese sLudles
are aurlbuLable Lo frulL and vegeLable lnLake.
ln general, beneclal eecLs of supplemenLal (synLheuc) vlLamln C have been
noLed ln small sLudles, whlle large well-conLrolled sLudles have falled Lo show any
slgnlcanL beneL.
28
Larller, l alluded Lo my 1C 3 recommendauons for good" muluvlLamlns/
mlnerals. 1hese 3 producLs are from 100 food" (or very close Lo lL) and l
condenL recommendlng Lhem lf you're looklng for a good mulu.
lull dlsclosure - l've personally used Lwo of Lhese producLs. 1he oLher one l've
researched and seen LhaL lL meeLs Lhe from food" crlLerla. l have no amllauon
wlLh Lhese companles and have noLhlng Lo galn lf you declde Lo Lry Lhem.
8y no means do you have Lo use Lhese buL aL leasL Lhey can serve as a benchmark
for you. And l'm sure Lhere are oLher repuLable muluvlLamlns ouL Lhere LhaL l
haven'L lncluded ln Lhls reporL.
noneLheless, remember LhaL food always comes rsL.
NOTE: l bove olso excloJeJ ptlces ftom tbese molus sloce tbete ls so mocb
Jlspotlty lo ptlces JepeoJloq oo wbete yoo boy tbem. Oo ovetoqe tbooqb, yoo coo
esumote oboot 550 pet mootb fot o qooJ molu.
Mega Food
Megalood ls awesome. 1he rsL Lhlng l wanL Lo polnL ouL here
ls LhaL rlghL here on Lhe label, lL says, 100 whole food."
1hls ls Lhe probably Lhe puresL whole food muluvlLamln LhaL
l've come across and Lhe one l mosL recommend Lo anybody
looklng for a good muluvlLamln.
My kecommendanons
29
Garden of Life
1he nexL company/mulu l recommend ls Carden of Llfe.
1hey speclallze ln dolng a loL of naLural, organlc, raw, and
llvlng food supplemenLs.
New Chapter
NO1. lm soJ to tepott tbot tbls compooy wos
teceotly ocpolteJ by ltoctot & Comble so wbo
koows bow tbots qoloq to o[ect tbe poollty of
New cboptets fotote ptoJocts.
PlsLorlcally, Lhelr muluvlLamlns were of good
quallLy and for Lhe mosL parL based on whole
food lngredlenLs. ?ou'll have Lo do a blL of label
readlng on Lhls one buL hopefully Lhey can
malnLaln Lhelr prevlous hlgh sLandards.
30
MosL muluvlLamlns sold are nC1 food.
1hey are synLheucally processed peLroleum and/or hydrogenaLed sugar exLracLs
even lf Lhey say naLural" on Lhe label.
1hey are nC1 ln Lhe same chemlcal form or sLrucLural form as real vlLamlns
are ln foods, Lhus Lhey are noL naLural for Lhe human body. 1rue naLural food
vlLamlns are superlor Lo synLheuc ones, as we've now seen ln recenL research (Lhe
references you can nd below).
lood vlLamlns are funcuonally superlor Lo non-food vlLamlns as Lhey Lend Lo be
preferenually absorbed and/or reLalned by Lhe body. 1hls means you geL more
bang for your buck, lnsLead of peelng" away your money.
AL besL, lsolaLed, non-food vlLamlns, even when noL chemlcally dlerenL are only
fracuonaLed nuLrlenLs. 1herefore, Lhey lack Lhe synerglsuc nuLrlenLs found ln
naLural foods LhaL glve each nuLrlenL lLs Lrue power lnslde Lhe human body.
SLudles clLed LhroughouL Lhls reporL suggesL LhaL Lhe bloavallablllLy of food
vlLamlns ls beuer Lhan LhaL of mosL lsolaLed uS vlLamlns, LhaL Lhey may have
beuer eecLs on malnLalnlng aspecLs of human healLh beyond Lradluonal vlLamln
declency syndromes, and aL leasL some seem Lo be preferenually reLalned by Lhe
human body.
1herefore, lL seems loglcal Lo conclude LhaL for purposes of malnLalnlng normal
healLh, naLural vlLamlns are superlor Lo synLheuc ones. unllke some synLheuc
vlLamlns, no naLural vlLamln has been found Lo noL perform all of lLs naLural
funcuons.
Conc|us|on
31
Colned a rogue" nuLrluonlsL and lnsplrlng Lness experL,
?url has helped more Lhan 63,000 people worldwlde lose
welghL, geL ln greaL shape, eaL healLhler, and have a much
beuer undersLandlng of Lhelr healLh.
Pe's a 8eglsLered Pollsuc nuLrluonlsL, Cerued
klneslologlsL, a Plgh Ponours graduaLe ln hyslcal
Lducauon and PealLh, and a former professlonal soccer
player.
Pe ls Lhe owner of 1oLal Wellness Consulung, Lhe
professor of Super nuLrluon Academy, Lhe auLhor of
Laung for Lnergy and Lhe 1oLal Wellness Cleanse, and Lhe
creaLor of more Lhan 130 workouL programs, lncludlng
lluer u and 1readmlll 1ralner.
lor Lhe 7 seasons, ?url's also acLed as Lhe head sLrengLh & condluonlng and
nuLrluon coach for Lhe men's soccer program aL Lhe unlverslLy of 1oronLo.
?url and hls programs been feaLured across Lhe nauon's medla lncludlng 8reakfasL
1elevlslon, erfecL llL, A-Channel Mornlng, C1v news, e-1alk ually, Clobal news.
Pe's also a frequenL conLrlbuLor Lo numerous magazlnes lncludlng Maxlmum
llLness, vlvA, lmpacL magazlne, Wlsh, and llLness 8uslness Canada - [usL Lo name
a few.
About ur| L|ka|m
8PL, Ck, 8Pn
32
ark, S. et a| (2010). MuluvlLamln use and Lhe 8lsk of MorLallLy and Cancer
lncldence 1he MulueLhnlc CohorL SLudy. Ametlcoo Iootool of plJemloloqy.
8udvar| S, et a| ed|tors. 1he Merck lndex: An encyclopedla of Chemlcals, urugs,
and 8lologlcals, 12 Lh ed. Metck keseotcb lobotototles, wblteboose 5touoo (NI),
1996
vlLamln-Mlneral ManufacLurlng Culde: nuLrlenL LmpowermenL, volume 1.
Nottluoo kesootce, lokepott (cA), 1986
DeCava IA. 1he 8eal 1ruLh AbouL vlLamlns and AnuoxldanLs. A ltlotety, ceotetfelJ
(MA), 1997
nu| In. Lncyclopedla of lood Sclence and 1echnology. Iobo wlley, New otk, 1992
Gehman IM. lrom Lhe Cmce of Lhe resldenL: seudo-Croup Cnce Agaln
Mlsleadlng Lhe naLuropaLhlc lleld. O[clol 8olleuo ANA, Iooooty 25, 1948.7-8
Lnsm|nger An, et a|. lood & nuLrluon Lncyclopedla, 2 nd ed. ckc ltess, New otk,
199J
W||||ams D. C8AC values for frulLs and vegeLables. Altetoouves, 1999,7(22).171
Sebasnan I, et a|. vlLamln C as an anuoxldanL: evaluauon of lLs role ln dlsease
prevenuon. I Am coll Nott, 200J,22(1).18-J5
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The Truth About Multivitamins:: What Your Health Food Store Isn't Telling You

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