What’s in a good multi?

A good multi-nutrient complex (or “multi”) contains all the vitamins: vitamin A, all the B vitamins (including the related biotin, choline, and inositol), vitamin C, vitamin D, vitamin E, and vitamin K. They should be in their natural, active forms that your body can use. Synthetic and inactive forms do not always work as well and may have adverse effects.

Of the minerals or trace elements, those most commonly deficient are added, especially calcium, magnesium, iron, zinc, selenium, and iodine. Some manufacturers offer a multi without iron and copper, making it suitable for people with iron or copper accumulation.

Minerals must be in an easily absorbed organic form (e.g., bound to citrate, gluconate, orotate, taurate, aspartate, bisglycinate, or methionine). Inorganic forms (oxide, car- bonate, chloride, and sulfate) are poorly absorbed and do not work as well.

Sometimes other nutrients are added for stronger and broader effects, such as flavonoids, carotenoids and anti- oxidants.

A good multi should be free of synthetic colors, flavors and fragrances, preservatives, sugar, artificial sweeteners, and allergens such as gluten, milk (lactose) and soy.

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