Multivitamin supplements are not necessary or even helpful, and possibly even harmful, for the vast majority of people. Unless you are advised by your medical practitioner to take one, its probably a bad idea.
Try this instead.
DRINK A SMOOTHIE EVERY DAY. MAYBE TWO.
A complete, balanced diet provides specific levels of macronutrients and micronutrients. Macronutrients (calories) such as protein, fat, carbs, fiber and water, provide the body with the necessary energy for daily functioning and physical activities. Micronutrients (vitamins and minerals) act as vital catalysts for biological reactions, supporting diverse bodily functions ranging from immune response and bone health to neurological function and vision.
Whole food sources, rather than supplements, are best for all of them. When you consume whole food as your source of micronutrients, rather than pills, you get the full compliment of phytonutrients that make up the vitamin or mineral that you need. The nutrients in whole food are usually more bioavailable than the nutrients in supplement form and also confer the ever-important dietary fiber, which is essential for gut health.
Isolated micronutrients, in supplement form, are mostly useless and potentially problematic. Except for Vitamin D, B12 and Omega-3, and especially in the case of multivitamins, they are superfluous or even detrimental.
THE MOST IMPORTANT MEAL PREP THAT YOU SHOULD DO EVERY WEEK
And here’s the thing, you need dark leafy greens every day. You’re not going to cook greens every day but you will drink them if you meal prep your smoothie bags and include them. Each week I prep a freezer door filled with these bags so that I’m much more likely to make good decisions in the morning, without the excuses of time and lack of convenience. My day usually begins with one of these green smoothies accompanied by one or two of my famous tofu scramble bites.
My morning smoothie is a simple green smoothie with protein powder, that I meal prep weekly so that my mornings are easy and I’m less likely to make a last-minute, bad decision. My freezer door is lined with these ziplocks filled with banana, apple, spinach and kale, cucumber, flax with my custom protein powder.
Bananas – add a creamy texture and natural sweetness and are a great source of potassium - a micronutrient vital for heart health and blood pressure control. They're also rich in vitamin B6, which supports brain development and function.
Apples – for dietary fiber and vitamin C, add a crisp freshness and sweetness to balance the bitter of the greens. Vitamin C is a potent antioxidant that boosts immune health, while dietary fiber aids in digestion and promotes a healthy gut microbiome.
Spinach and kale – the leafy greens that define phytonutrient superiority, are excellent sources of vitamin K, necessary for blood clotting and bone health; contain high amounts of carotenoids, including beta-carotene, lutein, and zeaxanthin, which support eye health and function as potent antioxidants.
Cucumbers – provide vitamin K and molybdenum, a trace mineral essential for the function of several enzymes. The also add “body” and volume to the smoothie.
Flax seeds – offer a unique twist to your smoothie. These are the seeds you want to consume. Most seeds are wildly healthful but the smallest ones – chia, flax, and hemp - provide significant omega-3 fatty acids, a type of fat that supports heart and brain health, cellular health (hair, skin and nails) and lignans, which have antioxidant properties. They're also a rich source of dietary fiber, which further bolsters gut health.
Pea/rice protein powder – comprised of 70% pea isolate and 30% rice concentrate. This custom ratio closely mimics the amino acid profile of whey which is the most studied protein supplement. That way we can apply the abundant evidence 1-to-1 to this plant based source.
REFUEL – WHEN ISOLATED NUTRIENTS ARE ACTUALLY BETTER
My second smoothie is a berry-based concoction which I essentially use as a post-workout supplement. It's just banana and mixed berries with protein powder and the rest of my supplement powders. These days, that’s just creatine.
Berries are the best of the fruits. In addition to the protection they provide against certain cancers and heart disease, they also have enormous antioxidant properties and some of the highest fiber content of all fruit – especially raspberries and blackberries.
Post-workout, you should drink on some simple carbs and high quality protein. This one of the few times when powder is better than whole food options. Protein powder will get into your system faster, and help you recover and grow at optimal levels. Same with the simple carbs, berries have the sugars you need, accompanied by the “helpful” fiber.
THE EVIDENCE DOES NOT SUPPORT MULTIS
Micronutrient supplements are not as bioavailable, so the body doesn’t absorb them well. There is very little evidence that OTC micronutrient supplements work at all. National Institutes of Health Office of Dietary Supplements, "There is no clear evidence that taking dietary supplements, including multivitamins, reduces the risk of chronic disease or death."
The vitamin supplement industry has no proper oversight. Vitamins are unregulated. Dietary supplements such as multivitamins are not subject to the same regulatory oversight as prescription and over-the-counter drugs. The FDA does not require dietary supplements to be proven safe or effective before they are sold.
Few people need multis. Even most meat-n-pah-tay-tahs guys who never ate a green thing in their entire lives, don’t need a multi. Statistically, you are more likely to experience negative implications rather than positive from taking them.
So, drink a green smoothie every day and your nutrition is foolproof. Once you’ve added a smoothie or two to your daily regime, you can eat whatever you want without having to focus on protein and micronutrients. Eat your enjoyable carbs and fat, knowing the other nutrients are taken care of.
Addendum: The only micronutrient supplements I ever recommend to my clients: Vitamin B12, Vitamin D and Omega-3.
Here are some links to the cruelty free versions that I, my personal training clients, and health coaching clients, currently use.
· B12
· Omega-3
For additional plant based nutrition / meal ideas, check out The Workout Plant Recipe Guide here.
If you’d like more focused nutrition coaching and/or personal training, schedule an in-person or online session here.
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