What is a multivitamin?
A multivitamin is a dietary supplement containing a combination of vitamins, minerals and sometimes plant extracts or other supporting substances.
They are intended to maintain your body and supplement your daily intake of essential nutrients, especially if your diet doesn't provide everything you need.
Multivitamins are not so much intended as a solution for specific deficiencies, but offer a convenient "all-in-one" supplement for people who want to support their overall health.
Types of multivitamins
Not every multivitamin is the same. There are different types tailored to your age, health goals, or lifestyle.
For example, there are multivitamins for:
- Seniors - Designed to support changes in the body that occur as you age.
- Athletes - Focused on recovery, performance and maintaining energy during physical exertion.
- After gastric bypass surgery – The surgery bypasses a large part of your stomach and intestines, meaning you absorb fewer nutrients from your diet. A specially formulated multivitamin helps replenish these deficiencies.
- Active multivitamins - Contain vitamins and minerals in their readily absorbable form, such as 5-MTHF (active folic acid). This makes them more effective because the body doesn't have to convert them first.
- Children – Specially formulated to meet the nutritional needs of growing children. These supplements are often available in chewable tablets, gummies, or liquid form, making them easy and appealing to children.
By choosing the right multivitamin, you can give your body exactly what it needs.
Benefits of a Multivitamin
These are the main advantages of multivitamins compared to more targeted supplements:
- Broad Spectrum – Multivitamins address multiple deficiencies at once, which is especially helpful if you don't know exactly which vitamins you're deficient in.
- Convenience – You only need to take one tablet or capsule. This is not only convenient but also easier on your stomach than taking multiple supplements daily.
- Balance – Good multivitamins contain a balanced mix of nutrients, so you're less likely to get too high a dose of any one substance.
- Prevention – Multivitamins help prevent nutritional deficiencies, while specific supplements often aim to correct existing deficiencies.
Checklist for Buying the Best Multivitamins
If you're looking to buy a multivitamin, it can be difficult to know what to look for. There are plenty of options, but not every multivitamin is created equal.
That's why I'm sharing a handy checklist here to help you make the right choice. This way, you can be sure you choose a supplement that's right for your health and needs.
A good multivitamin contains:
1. Active vitamins
Active vitamins, also called 'biologically active' vitamins, are vitamins in a form that is most usable by the body.
This means they can be absorbed and used immediately, making your supplement more effective.
Many vitamins must first be metabolized by the body, which requires energy. But if you choose the active form, such as vitamin D3 instead of D2, your body can use them immediately, without any additional steps.
2. Organically bound minerals
A good multivitamin contains organically bound minerals for more effective action.
These are minerals bound to an organic substance, such as an amino acid. Your body can recognize organic minerals more easily than inorganic compounds and therefore absorbs them better and faster.
3. Safe, yet effective dosage
When choosing a multivitamin, it's important to pay attention to the dosage. Excessive doses can be harmful, but it's also important that the amount is sufficient to have a real effect.
Keep the following rules of thumb in mind:
- The recommended daily amount (RDA) is usually sufficient to prevent deficiencies.
- If you're pregnant, exercise intensively, or have a diagnosed deficiency, higher doses may be necessary.
- Make sure you read up on (or get informed about) the recommended and safe dosages of the nutrients that are important to you.
- Be careful with vitamins like B6 and the fat-soluble vitamins A, D, E, and K. Too much of these can be harmful .
4. A balanced mix of vitamins and minerals
Many vitamins interact with each other. Some combinations reinforce each other, while others have the opposite effect.
An example is vitamin D, which supports the absorption of magnesium and calcium. However, too much calcium can actually interfere with magnesium absorption. (1)
It is therefore important that your multivitamin contains a good balance of different vitamins and minerals, so that they do not interfere with each other.
6. No unnecessary additives
Check the ingredients list for synthetic additives such as colorants, artificial sweeteners, or other E numbers.
The shorter the list of additives, the purer the product. A multivitamin with few additives is often a healthier choice, because the body has to process fewer unnecessary substances.
Conclusion
Choosing the right multivitamin is easier if you pay attention to active vitamins, organically bound minerals and a safe dosage.
Choose a good balance of ingredients, nature-identical vitamins and a short ingredients list without unnecessary additives.
When in doubt, always consult a doctor or dietitian. This way, you can choose a multivitamin that optimally supports your health.
Sources used
- Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: Skeletal and extraskeletal health. Current Rheumatology Reports , 10 (2), 110–117. https://doi.org/10.1007/s11926-008-0020-y
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Buying the best multivitamin? Here's what to look for.
A multivitamin can be a convenient way to supplement your daily diet. But how do you choose the best one? Not every multivitamin is the same. As a nutritionist, I certainly have an opinion on this. Want to know what I look for? In this guide, I share five key points that will help you choose the best multivitamin from the vast selection available. And to make it even easier for you, I'll also give you my top 3 products. Choose a multivitamin with active vitamins (5-MTHF, P5P, methylcobalamin) and organic minerals such as iron and magnesium bisglycinate for optimal daily nutritional replenishment and absorption. Pay attention to a well-considered dosage and unique additives such as antioxidant-rich coenzyme Q10, lutein and curcumin, so that you get just the right amount without the risk of overdose. My top 3 products (Multi Premium, Multi Pure Superior and Nutribites) offer complete, vegan-friendly plant-based formulas tailored to different target groups and life stages. Table of contents What should you look for when buying the best multivitamin? 1. Vitamins in active form 2. Minerals in organic form 3. Unique additives 4. Carefully dosed 3. User-friendly 4. Rapidly absorbed 5. Safe for daily use Top 3 best multivitamins 1. Multi Premium - Natural Performance 2. Multi Pure Superior - Proviform 3. Multivitamin - Nutribites What makes the best multivitamin for men different from other multivitamins? What should you look for when choosing the best multivitamin for women? What makes a multivitamin suitable for people over 70? Are there multivitamins specifically for children? What should you look for when buying the best multivitamin? There are so many multi-formulas on the market and I understand all too well how difficult it can be to make a good selection. These are the 5 criteria I look at: 1. Vitamins in active form A good multivitamin contains active forms of all vitamins, which your body can use directly without conversion . This way, you can be sure your multivitamin is working effectively. These are just a few examples: Folate - Choose 5-MTHF (active form) instead of folic acid, which must be converted first. 5-MTHF is more easily absorbed, especially with an MTHFR mutation. (1) Vitamin B6 - Go for pyridoxal-5-phosphate (P5P) , the active form, instead of pyridoxine, which is less directly useful. (2) Vitamin B12 - Choose methylcobalamin (active form) over cyanocobalamin for better absorption, especially on plant-based diets. (3) 2. Minerals in organic form Minerals such as iron, magnesium or zinc are better absorbed in organic forms , such as Ferrochel® iron bisglycinate or magnesium bisglycinate. (4) (5) These chelate forms are gentle on your stomach and are better absorbed than inorganic forms such as magnesium oxide. 3. Unique additions Good multivitamins go beyond just vitamins and minerals. They contain extras like coenzyme Q10, lutein, zeaxanthin, resveratrol, and curcumin, which have antioxidant properties.* (6) (7) These substances are often added to multivitamins to support a healthy lifestyle. Also “ half vitamins ” such as choline or inositol are often added to supplement your diet. Good to know : It's sometimes difficult to determine which ingredients are truly important to you. You can read more about this in my other articles. My tip? Take a good look at the label and consider what might help you. Above all, choose what suits your lifestyle best. 4. Well-balanced dosage A smart and well-considered dosage is important. You don't want a supplement with excessive amounts. And conversely, it must be sufficient to be effective. That's why you're looking for: Higher doses for substances that you often need more of , such as vitamin B12 (especially if you eat a plant-based diet) or vitamin D in winter. Substances that can accumulate, such as vitamin A or B6, should be dosed at a lower level to remain safe. (8) (9) Good to know : It's sometimes difficult to determine which ingredients are truly important to you. You can read more about this in my other articles. My tip? Take a good look at the label and consider what might help you. Above all, choose what suits your lifestyle best. 3. User-friendly Solugel® collagen has a neutral taste and dissolves easily in both hot and cold drinks, without creating annoying lumps. This makes it easy to take daily. 4. Gets absorbed quickly Hydrolyzed collagen peptides like those in Solugel® are small enough to be quickly absorbed by the body. Research shows that these peptides are present in the blood plasma within 15 to 60 minutes of ingestion . (4) This rapid absorption means that your body can quickly access the building blocks that are important for maintaining collagen-rich tissues such as skin, bones and joints. In short : Check the Recommended Daily Allowance (RDA) on the label: Not too much, not too little. A smart mix ensures you get exactly what you need, without overdoing it. 5. Safe for daily use Not all multivitamins are suitable for long-term use. Synthetic vitamins , such as synthetic vitamin B6, can accumulate in high doses and cause side effects . Therefore, choose natural or active forms that your body can process better, such as pyridoxal-5-phosphate (active B6), for daily convenience and safety. (8) In short: The best multivitamin has active vitamins like 5-MTHF, organic minerals, smart additives like antioxidants, a well-balanced dosage, and is safe for daily use. This way, you can be sure you're choosing a supplement that's right for you. Good to know Claims marked with a (*) are still pending approval by the European Commission. Top 3 best multivitamins As promised, here are my 3 favorite multivitamin products that meet all 5 of the criteria mentioned above: 1. Multi Premium - Natural Performance Natuurlijk Presteren's improved Multi Premium formula contains no fewer than 32 active ingredients. This multivitamin contains only the most absorbable forms in safe and effective doses. In short, a complete and high-quality multivitamin with only the very best ingredients. 2. Multi Pure Superior - Proviform Proviform Multi Pure Superior is another high-dose multivitamin with a balanced mix of biologically active ingredients, perfect for those looking for a complete supplement. The benefits: Active ingredients such as 5-MTHF folate, methylcobalamin (B12), and pyridoxal-5-phosphate (B6) Organic minerals such as iron and magnesium bisglycinate Stomach-friendly Ester-C® (vitamin C) and stable K2Vital Delta® (vitamin K2) 100% natural excipients and pullulan capsules, gluten-free, lactose-free Suitable for vegetarians, with safe dosages for daily use The disadvantages: Higher doses (e.g. B12: 4000% RDA, D3: 1000% RDA) may be too much for some users Not suitable for children under 10 years and when using anticoagulants (due to K2) More information I think Multi Puur Superior is a great multivitamin because of the pure and easily absorbable ingredients: Ideal for those looking for a complete and reliable daily supplement. 3. Multivitamin - Nutribites Everyone is unique, which is why Nutribites offers multivitamins specially developed for men, (pregnant) women, and women in menopause, tailored to your needs. The benefits: High-quality formulas with active vitamins (such as 5-MTHF folate) Organic minerals Unique herbal and plant extracts suitable for the target group 100% plant-based and suitable for vegans Free from unnecessary additives, gluten-free, and lactose-free The disadvantages: No Coenzyme Q10 Available at bol.com In my opinion, Nutribites absolutely deserves a spot in this top 3, especially because of the high purity of its products and the high-quality ingredients. The dosages are carefully selected, and the active ingredients are perfectly tailored to the needs of the target group. What makes the best multivitamin for men different from other multivitamins? For the best multivitamin for men, I look for herbs like saw palmetto, ginseng, and maca root, which you won't find in standard multivitamins. Make sure these herbs and plant extracts are standardized for consistent quality. There is also more attention to minerals such as zinc and magnesium in supplements aimed at men, so pay extra attention to the form: What you want are organic minerals such as zinc bisglycinate. What to look for when choosing the best multivitamin for women? Women have different needs depending on their life stage, such as pregnancy , menopause , or being over 50. For example, pregnancy requires additional 5-MTHF folate and iron bisglycinate, while calcium and vitamin D are often more important during menopause. Herbs such as black cohosh and cranberry extract are typical additions to feminine formulas and should be standardized for reliable quality. Always check the RDA to adjust the dosage to your stage, for example a higher folate dosage during pregnancy. What makes a multivitamin suitable for people over 70? For those over 70, I often choose multivitamins with mild herbs such as rosemary extract or curcumin, which are not standard in regular formulas. Active forms of vitamins , such as methylcobalamin (B12), are important because absorption decreases with age. Organic minerals like magnesium bisglycinate are also a good choice because they are gentler on the stomach, which is beneficial for many older adults. Many multivitamin formulas for seniors also contain ingredients that focus on bones , collagen, and joints . This can be beneficial, as it provides a comprehensive nutritional supplement tailored to the needs of your age group. Are there multivitamins specifically for children? Yes, multivitamins for children usually have a lower dosage , tailored to their age and weight. They are often in liquid form, drops, or chewable tablets, which makes taking them easier and more enjoyable. Key ingredients include vitamin D, C, B vitamins, omega-3 (especially DHA) and pre- and probiotics. As a mother I would like to share some tips: Choose supplements with natural sweeteners like stevia or fruit juices, without added sugar or artificial colors. Gummies or chewable tablets without synthetic sweeteners are ideal. If your children are a bit older and swallow easily, tablets or capsules are also fine. I taught my children to swallow pills by making balls from the soft part of a roll with milk or water. This is a fun and easy way to learn to swallow tablets , especially since the selection of chewable tablets for children is smaller. Always consult a doctor before giving supplements to children under 4 years of age . Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Servy, EJ, et al. (2018). MTHFR isoform carriers. 5-MTHF (5-methyltetrahydrofolate) vs folic acid: a key to pregnancy outcome: a systematic review. Journal of Maternal-Fetal & Neonatal Medicine, 31(20), 2723–2730. https://doi.org/10.1080/14767058.2017.1347922 Ghavanini, A. A., & Kimpinski, K. (2014). Small-fiber neuropathy associated with pyridoxine toxicity: a systematic review. Canadian Journal of Neurological Sciences, 41(6), 756–762. https://doi.org/10.1017/cjn.2014.108 Obeid, R., et al. (2015). Vitamin B12 bioavailability from different sources: a systematic review. Nutrients, 7(10), 8255–8268. https://doi.org/10.3390/nu7105405 Milman, N. (2012). Iron bisglycinate chelate and polymaltose iron for the treatment of iron deficiency anemia: a review. Therapeutics and Clinical Risk Management, 8, 577–586. https://doi.org/10.2147/TCRM.S35621 Blancquaert, L., et al. (2021). Bioavailability of Magnesium Food Supplements: A Systematic Review. Journal of Functional Foods, 84, 104403. https://doi.org/10.1016/j.jff.2021.104403 Dehzad, MJ, et al. (2023). Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Cytokine, 164, 156144. https://doi.org/10.1016/j.cyto.2023.156144 Akbari, A., Mobini, G. R., Agah, S., Morvaridzadeh, M., Omidi, A., Potter, E., Fazelian, S., Ardehali, S. H., Daneshzad, E., & Dehghani, S. (2020). Coenzyme Q10 supplementation and oxidative stress parameters: a systematic review and meta-analysis of clinical trials. European Journal Of Clinical Pharmacology, 76(11), 1483–1499. https://doi.org/10.1007/s00228-020-02919-8 Muhamad, R., Akrivaki, A., Papagiannopoulou, G., Zavridis, P., & Zis, P. (2023). The Role of Vitamin B6 in Peripheral Neuropathy: A Systematic Review. Nutrients, 15(13), 2823. https://doi.org/10.3390/nu15132823 Olson, J.M., Ameer, M.A., & Goyal, A. (2023, September 2). Vitamin A toxicity. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK532916/
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vitamine c weerstandThe most important vitamins for your resistance
Sometimes your immune system needs a little extra support. A flu going around, a few short nights, or simply too much on your mind can really put your defenses to the test. Fortunately, your body has a powerful defense system: your immune system. It works quietly in the background, keeping everything in balance, as long as it receives the right building blocks. Just like you, your immune system needs energy and nutrients to function properly. You get these building blocks from healthy foods, rich in vitamins and minerals that support your immune cells. In this article you will discover which nutrients are important for a strong immune system and how you can obtain them through food or a good supplement. The most important vitamins for resistance are C, D, A, B6, B12 and folate; iron, zinc, copper and selenium also count. Recommended doses: vitamin C 75 mg per day (athletes +200 mg); vitamin D 10 µg, for 70+ 20 µg. Diet, sleep, exercise, and relaxation form the foundation; supplements provide temporary relief (winter, stress), but do not replace a healthy lifestyle. Table of contents Which vitamins are good for your immune system? 1. Vitamin C 2. Folate (vitamin B11) 3. Vitamin A 4. Vitamin B12 5. Vitamin B6 6. Vitamin D Vitamins that indirectly support your immune system Minerals 1. Iron 2. Copper 3. Selenium 4. Zinc Nutrition and lifestyle: The basis for your immune system A supplement to complement your diet Multi Premium Which vitamins are good for your immune system? Some vitamins have a direct effect on your immune system. These are literally involved in the functioning of your immune cells or the production of antibodies. (1) The most important resistance vitamins are: 1. Vitamin C Vitamin C supports your immune system and helps protect your cells from oxidative stress . Your body can't store this vitamin. That's why it's important to get enough of it every day. The recommended daily amount is 75 milligrams per day. You will find it in: Citrus fruits Kiwi Bell pepper Strawberries Berries Broccoli and Brussels sprouts Did you know that your body produces more free radicals during intense exercise, and therefore uses more vitamin C? Regular exercisers therefore benefit from an extra 200 milligrams of vitamin C per day, above and beyond the recommended amount. Vitamin C contributes to the normal functioning of the immune system during and after intense physical exertion. 2. Folate (vitamin B11) Folate contributes to the normal functioning of the immune system. It supports the production of new cells , including white blood cells that are important for your immune system. For adults, 300 micrograms per day from food is sufficient, unless you are pregnant or want to become pregnant. You will mainly find folate in: Green leafy vegetables (such as spinach and kale) Legumes (lentils, chickpeas) Avocado Citrus fruit Whole grain products Did you know that folate is the natural form of vitamin B11? Supplements often contain folic acid, the synthetic form that your body can convert into active folates, but this process isn't equally efficient for everyone. 3. Vitamin A Vitamin A contributes to the normal functioning of the immune system and supports the maintenance of healthy mucous membranes . This is important because it is your first line of defense against outside influences. As a man, you need about 800 micrograms of retinol activity equivalents (RAE) per day. For women, that's 680 micrograms of RAE. Good sources are: Orange or dark green vegetables (such as carrots, pumpkin, and kale) Liver (don't eat this too often, as your body stores excess vitamin A, and too much of it can be harmful) Eggs (especially the yolk) Did you know that beta-carotene from vegetables is converted into vitamin A in your body? Your body regulates this conversion itself and only produces as much vitamin A as it needs. 4. Vitamin B12 Vitamin B12 contributes to the normal functioning of the immune system. It supports your immune cells so they can do their job normally. In addition, B12 supports cell energy supply and the maintenance of healthy nerves . This is important because your nervous system and immune system work closely together to keep your body in balance. B12 also plays a role in the production of new cells , including white blood cells that are part of your immune system. Recommended amount: 2.8 micrograms per day for adults. Those who don't eat animal products usually need extra B12 from fortified foods or a supplement. You find it in animal products such as: Meat Fish Eggs Dairy Did you know that a vitamin B12 deficiency often only becomes noticeable after months, because your body can store a supply of it? 5. Vitamin B6 Vitamin B6 contributes to the normal functioning of the immune system and is involved in the production of antibodies . Your body needs B6 to properly utilize proteins, and antibodies are built from proteins. B6 supports the processes that keep your natural defenses balanced. As an adult, you need about 1.5 milligrams of vitamin B6 every day. Be careful with supplements: Excessive intake (more than 25 milligrams per day, long-term) can cause nerve problems. Therefore, stick to the recommended dosage on the packaging. You will find it in: Whole grains Bananas Potatoes Nuts Chicken Fish Did you know that vitamin B6 also helps release energy from your food and is also important for your concentration and mood? 6. Vitamin D Vitamin D has a positive effect on the immune system. Your immune system consists of various cells, such as macrophages, T cells, and B cells , which together maintain the immune system's balance. Many of these cells have receptors for vitamin D. This allows vitamin D to play a role in regulating their normal activity . Your body produces vitamin D partly in the skin (under the influence of sunlight), but you can also supplement it through food or supplements. The guideline for adults is 10 micrograms of vitamin D per day, and for people over 70 years of age 20 micrograms per day. Good sources are: Fatty fish Eggs Did you know that many people in the Netherlands don't get enough sunlight during the winter to get enough vitamin D? Therefore, supplementation is especially recommended for at-risk groups (such as people with dark skin, those aged 70 and over, or those who rarely spend time outdoors). For others, a supplement can be helpful during the darker months, depending on their sun exposure. Vitamins that indirectly support your immune system Besides these vitamins, there are also others that have an indirect effect . They don't contribute directly to the immune system, but they do support processes that are important for it. For example: Vitamin E and riboflavin (B2) help protect cells from oxidative stress. This is important because too much oxidative damage can weaken immune cells. Niacin (B3) , pantothenic acid (B5) , and biotin (B8) support energy metabolism. And good energy metabolism helps the immune system function efficiently. So some vitamins work within the immune system itself, while others maintain the conditions in which that system can function properly. Minerals Not only vitamins, but also minerals help your immune system function properly. They support the production and protection of cells that defend your body against external influences. (2) These are the most important ones: 1. Iron Iron has a positive effect on the immune system, because it helps in the production of red blood cells and supports the transport of oxygen in your body. This is important for your immune cells, because they need oxygen to function properly. An iron deficiency can also cause you to get tired more quickly and your immune system to respond more slowly. Therefore, make sure you get about 16 milligrams of iron daily if you are an adult woman before menopause, and about 11 milligrams if you are a man or have already gone through menopause. Good sources are: Red meat (such as beef or lamb) Whole grain products Legumes (such as lentils and beans) Green leafy vegetables Nuts and seeds Did you know that vitamin C helps your body absorb iron better? A glass of orange juice with a meal does more than you think. 2. Copper Copper helps the normal functioning of the immune system. It's a trace element that helps form enzymes that protect your cells from damage. It also supports the activity of white blood cells . You will find a lot of copper in: Nuts and seeds (especially cashews and sunflower seeds) Whole grain products Crustaceans Liver Dark chocolate Did you know that you only need a small amount of copper? The reference intake for adults is around 0.9–1.0 milligrams of copper per day. Too much zinc or iron can actually hinder its absorption, so varying your diet is the best way to maintain that balance. 3. Selenium Selenium contributes to the normal functioning of the immune system. This mineral helps protect your cells from oxidative stress and is involved in the production of proteins used by your immune system. Selenium contributes to healthy cooperation between your immune cells. Recommended amount: Approximately 70 micrograms per day for men and 60 micrograms for women, according to the Nutrition Center. These foods are rich in selenium: Brazil nuts Meat and fish Eggs Whole grains Did you know that the amount of selenium you consume depends on where your food comes from? In the Netherlands, the soil naturally contains little selenium, meaning grains and vegetables provide less of this mineral. 4. Zinc Zinc supports your immune system in several ways. It helps in the production and renewal of immune cells and protects cells against oxidative stress released during immune responses. Your body can't store zinc, so it's important to get some every day. The recommended amount for men is 9 milligrams per day and for women 7 milligrams . You will mainly find zinc in these foods: Meat and poultry Whole grain products Nuts and seeds Legumes Dairy Did you know that pumpkin seeds are among the best plant sources of zinc? This is helpful if you eat less meat. Nutrition and lifestyle: The basis for your immune system Your immune system works best when your body gets everything it needs: Enough vitamins, minerals, sleep, exercise and rest. A healthy diet forms the foundation. It provides the building blocks your immune system needs to function normally. Exercise, sleep and relaxation then help to keep that system in balance, so that it does not react too strongly or too slowly. If you eat a varied diet, with plenty of vegetables, fruit, whole grains, legumes, nuts, fish and occasionally some meat or eggs, your body usually gets enough nutrients to keep your immune system functioning normally. A supplement to complement your diet Supplements can be a practical addition to a healthy lifestyle, especially at times when your body needs some extra support. Think of the winter months , when you get less sunlight , or periods of stress , fatigue or recovery , when your nutritional intake or absorption is temporarily less than optimal. However, it's important to remember that supplements don't replace a healthy diet or lifestyle. They only supplement where needed. And, more isn't always better. Too much of certain nutrients can actually throw your immune system out of balance. (3)(4)(5) Multi Premium Want to supplement your daily intake of essential vitamins and minerals? Then choose a high-quality multivitamin, like our Multi Premium. It contains vitamins C, D, B6, B12, folate, and zinc, which contribute to the normal functioning of the immune system. This is what you can expect from Multi Premium: Appropriate dosages , tailored to the recommended daily amounts. With active forms such as methylcobalamin (B12) and 5-MTHF (folate). Free from unnecessary fillers and artificial additives. Balanced mineral ratios , such as zinc and copper. Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Mitra, S., Paul, S., Roy, S., Sutradhar, H., Emran, TB, Nainu, F., Khandaker, MU, Almalki, M., Wilairatana, P., & Mubarak, M. S. (2022). Exploring the Immune-Boosting Functions of Vitamins and Minerals as Nutritional Food Bioactive Compounds: A Comprehensive Review. Molecules, 27(2), 555. https://doi.org/10.3390/molecules27020555 Paulsingh, C. N., Riaz, M. F., Garg, G., Umeano, L., Iftikhar, S., Alhaddad, S. F., & Hamid, P. (2024). Exploring the Impact of Personalized Nutritional Approaches on Metabolism and Immunity: A Systematic Review of Various Nutrients and Dietary Patterns. Cureus. https://doi.org/10.7759/cureus.58553 Stefanache, A., Lungu, I., Butnariu, I., Calin, G., Gutu, C., Marcu, C., Grierosu, C., Goroftei, E.R.B., Duceac, L., Dabija, M.G., Popa, F., & Damir, D. (2023). Understanding How Minerals Contribute to Optimal Immune Function. Journal Of Immunology Research, 2023, 1–26. https://doi.org/10.1155/2023/3355733 Stephen, A. I., & Avenell, A. (2006). A systematic review of multivitamin and multimineral supplementation for infection. Journal Of Human Nutrition And Dietetics, 19(3), 179–190. https://doi.org/10.1111/j.1365-277x.2006.00694.x Fantacone, M. L., Lowry, M. B., Uesugi, S. L., Michels, A. J., Choi, J., Leonard, S. W., Gombart, S. K., Gombart, J. S., Bobe, G., & Gombart, A. F. (2020). The Effect of a Multivitamin and Mineral Supplement on Immune Function in Healthy Older Adults: A Double-Blind, Randomized, Controlled Trial. Nutrients, 12(8), 2447. https://doi.org/10.3390/nu12082447
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bloggleVitamin B12: What are the benefits and what to do if you have a deficiency?
Vitamin B12 is a well-known vitamin, and many people are deficient in it. But what exactly is vitamin B12? What should you do if you have a deficiency, and which foods can you get it from? In this article you will learn all about it Vitamin B12 supports the production of red blood cells, the nervous system, energy metabolism and cell division, essential for a healthy body. B12 deficiency causes fatigue, neurological problems and anemia, especially in vegans, the elderly and people with digestive problems. B12 is mainly found in animal products; vegans and vegetarians should use supplements or fortified foods to avoid deficiencies. Table of contents What is Vitamin B12? What is Vitamin B12 good for? Types of Vitamin B12 Active types of B12 Inactive types of B12 How much Vitamin B12 per day? Vitamin B12 deficiency Symptoms of B12 deficiency Causes of B12 deficiency What to do about vitamin B12 deficiency? Stomach acid, Intrisic Factor (IF) and vitamin B12 Where is vitamin B12 found? Sources of vitamin B12 Plant sources of vitamin B12 What is Vitamin B12? Vitamin B12, also known as cobalamin, is an essential, water-soluble vitamin. It plays a key role in the nervous system, metabolism, red blood cell production, and cell division. This vitamin is found exclusively in animal products such as meat, fish, dairy, and eggs. Therefore, it's especially important for vegans to supplement their diet with supplements. Active forms of vitamin B12, such as methylcobalamin and adenosylcobalamin, are recommended for supplement use. What is Vitamin B12 good for? Vitamin B12 plays a crucial role in various bodily functions. Thus it contributes to: The formation of red blood cells A normal cell division A normal energy metabolism The normal functioning of the immune system Homocysteine metabolism* In addition, vitamin B12 is also good for: The memory The state of mind Fatigue The nervous system (*) Homocysteine is converted in the body into methionine and cysteine, two important amino acids your body needs to make proteins. For this conversion, your body needs, among other things, B12. Types of Vitamin B12 The natural forms of vitamin B12 found in foods are: Methylcobalamin Hydroxycobalamin S-adenosylcobalamin Enriched products and B12 supplements use other forms of the vitamin. If you're considering buying vitamin B12 as a supplement, be sure to check the form of the vitamin. The types of vitamin B12 differ primarily in their chemical structure . But the most important difference is that there are active and inactive forms : Active types of B12 Can be used directly by the body for essential processes. This makes them more efficient and faster-acting compared to inactive forms. Examples: Methylcobalamin - Highly effective because it's already an active form of vitamin B12 that the body can easily use. It's well absorbed. Adenosylcobalamin – Also an active form of B12, particularly important for energy production and mitochondrial function. It can be helpful for people experiencing specific energy issues. Inactive forms of B12 Must first be converted before they can perform their functions. Examples: Cyanocobalamin - Although less immediately active than the other forms, it is often used because of its stability and lower cost. Hydroxycobalamin - Often used in injectable forms of B12 supplementation because of its longer duration of action in the body. For best results, choose the active forms methylcobalamin or adenosylcobalamin. Helpful tip: For my nieces (young children) I use B12 melt or chewable tablets, because they cannot swallow the tablet form yet. How much Vitamin B12 per day? Adults need 2.8 mcg of vitamin B12 daily , according to the Health Council. This recommended daily amount is the same for men and women. An adjusted RDA applies to children, pregnant women and women who are breastfeeding: Age Recommended Daily Amount of Vitamin B12 Babies (0-5 months) 0.4 mcg Babies (6-11 months) 0.5 mcg Children (1-3 years) 0.7 mcg Children (4-8 years) 1.3 mcg Children (9-13 years) 2.0 mcg Children (14-17 years) 2.8 mcg Adults (over 18 years old) 2.8 mcg Pregnant women 3.3 mcg Women who are breastfeeding 3.8 mcg Source: Nutrition Center (1) Vitamin B12 deficiency Vitamin B12 deficiency can be caused by insufficient intake, limited absorption into the body and reduced absorption. Although B12 is present in many different (animal) foods, not only vegans and the elderly are at risk for a deficiency. How well your body can absorb vitamin B12 plays a crucial role and can vary significantly depending on the food source. This means that your body cannot always utilize all the B12 from food, even if you regularly consume animal products. Symptoms of B12 deficiency A vitamin B12 deficiency can lead to a form of anemia called macrocytic anemia. You can notice this by these symptoms: Fatigue Dizziness Palpitations In addition, neurological complaints may occur such as: Tingling in the fingers Memory loss Coordination disorders Note: These symptoms may also indicate other conditions or deficiencies! Because the symptoms of a vitamin B12 deficiency are nonspecific, a deficiency can go unnoticed for a long time (or be misdiagnosed). Your body can also store a (limited) amount of B12 . So you can get too little B12 and still rely on your reserves for a while. Causes of B12 deficiency If you experience any of the above symptoms, I recommend that you ask your doctor for a blood test. This is especially true if you: Following a restrictive diet, such as veganism Are older than 60 years Are pregnant or breastfeeding Have a medical condition that can lower B12 levels (such as Crohn's disease, gluten allergy, etc.) Taking medications that deplete B12 What to do about vitamin B12 deficiency? If a vitamin B12 deficiency has been confirmed by a blood test, I recommend investigating the cause. If you don't have any gastrointestinal problems, you may not be getting enough B12: Eat animal products - Such as meat, fish, eggs, dairy and other animal products as natural sources of B12. Choose fermented foods - Fermented products like tempeh, miso, and sauerkraut may contain small amounts of B12. This is certainly an option if you're following a vegan diet. Note, however: This form may be less well absorbed by your body than B12 from animal sources! Consider B12 supplements - If it is difficult to get enough B12 from food, consult with an expert in the field about appropriate B12 supplements. Monitor your B12 levels - Have your vitamin B12 levels checked regularly, especially if you are at risk for a deficiency or suspect you may have a deficiency. If the cause turns out to be reduced absorption due to problems in your stomach and/or intestines, make an action plan with your doctor. Stomach acid, Intrisic Factor (IF) and vitamin B12 Stomach acid helps digest and release vitamin B12 from food. In addition, intrinsic factor (IF) is produced in the stomach lining, essential for the absorption of B12 in the small intestine. Without sufficient stomach acid or intrinsic factor, vitamin B12 cannot be properly absorbed, which can lead to a B12 deficiency despite adequate dietary intake. B12 sprays and injections can be a way to bypass the intrinsic factor through the normal digestive pathway. This can be helpful for people with digestive problems. Please note: It is important to follow the specific needs and recommendations of a physician or dietitian when choosing the right form of B12 supplementation. What contains vitamin B12? In both humans and animals, vitamin B12 is produced in the gastrointestinal tract by certain bacteria. It is therefore primarily found in animal products such as meat, fish, eggs, and dairy products. Plant foods are generally low in vitamin B12, except for some fermented foods (more on this later). Vitamin B12 absorption varies by dietary source, with fish, meat, and dairy generally offering higher bioavailability.(2) Sources of vitamin B12 These foods are high in B12: Food Amount of Vitamin B12 per 100 grams Liver (beef) 98.0 mcg Mussels 19.2 mcg Oysters 16.2 mcg Herring 13.0 mcg Mackerel 10.2 mcg Cheese (48+) 2.0 mcg Egg (boiled) 1.5 mcg Milk (whole) 0.4 mcg Source: Nevo Table (online), 2023 Plant sources of vitamin B12 Natural sources of vitamin B12 are limited in plant foods, as B12 is mainly found in animal products. It's therefore important for vegetarians, and especially vegans, to be aware of alternative sources. Some fermented foods , such as tofu and tempeh, may contain small amounts of B12. In addition, there are algae and certain mushrooms that can serve as sources of B12. I mention these sources with some caution, because the bioavailability and amounts of B12 in these sources have not yet been sufficiently investigated.(3) With a long history in various cultures, fermented plants continue to evolve and are considered the food of the future. That's why I have high hopes for this area! Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Nutrition Center. (nd-c). Vitamin B12 (cobalamin) . https://www.voedingscentrum.nl/encyclopedie/vitamine-b12 Lavriša, Ž., Hristov, H., Hribar, M., Žmitek, K., Kušar, A., Seljak, B.K., Gregorič, M., Blaznik, U., Gregorič, N., Zaletel, K., Oblak, A., Osredkar, J., & Pravst, I. (2022). Dietary Intake and Status of Vitamin B12 in Slovenian Population. Nutrients, 14(2), 334. https://doi.org/10.3390/nu14020334 Reissig, G. N., De Carvalho Oliveira, T. F., Bragança, G. C. M., Da Silva Rodrigues, R., & Da Fonseca Barbosa, F. (2023). Fermented vegetables and fruits as vitamin B12 sources: An overview. International Food Research Journal, 30(5), 1093–1104. https://doi.org/10.47836/ifrj.30.5.02
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