Should I be taking a Multi Vitamin?
It’s Thanksgiving Monday here, and what a beautiful weekend it’s been! We spent it at the Elmvale Fall Fair, one of our favorite weekends of the year. The school parade on Friday always kicks things off with so much joy and community spirit. Honestly, it’s one of those events that reminds me just how special small-town living really is.
Last night at Thanksgiving dinner, my brother-in-law turned to me and asked,
“Toddia, what’s your take on multivitamins?”
And I thought, what a perfect topic for a blog post! Because I know so many of you have probably wondered the same thing. So here we go: my take on multivitamins.
Like most things in the world of health, not all vitamins are created equal.
Here in Canada, we’re fortunate to have strong regulations when it comes to natural health products, but that doesn’t always mean everything on the shelf is high quality. There’s still a big difference between generic, mass-market brands and professional-grade formulations.
Those bottles you see at Walmart or the local pharmacy, think of the big names like Centrum or Jamieson often contain synthetic forms of nutrients and extra fillers that help manufacturers stretch the product further and lower production costs. Unfortunately, that also means you’re not getting the same nutrient absorption or health benefits as you would from a higher-quality supplement.
Not All Multivitamins Are Created Equal
Let’s start with what really makes the difference, the ingredients and how your body uses them.
Many store-bought multivitamins are made with synthetic, inexpensive forms of nutrients that your body struggles to absorb. It might look like you’re getting a long list of vitamins and minerals on the label, but what matters most is the form they’re in.
For example:
Folic acid vs. methylated folate (L-5-MTHF): Some people (especially those with an MTHFR gene variation) can’t convert folic acid into the active form their body needs. Methylated folate, on the other hand, is ready to use, no conversion required. In my personal opinion, everyone should avoid Folic Acid. Thats another topic for another time )
Cyanocobalamin vs. methylcobalamin (Vitamin B12): Cyanocobalamin is cheaper and more shelf-stable, but methylcobalamin is the form your body recognizes and uses for energy, mood, and nervous system support.
Magnesium oxide vs. magnesium glycinate or malate: Magnesium oxide is poorly absorbed and often causes digestive upset. Glycinate and malate are gentler and much more bioavailable (meaning your body actually absorbs and uses them).
These little details make a big difference, especially if you’re trying to improve your energy, mood, or hormone balance.
What’s Really Inside Your Multivitamin?
Let’s take a closer look at what’s actually inside that daily multivitamin. The ingredient list can be long, but understanding a few key nutrients will help you spot quality right away.
B Vitamins: Energy, Mood & Stress Support
Your B vitamins are your body’s spark plugs, they help convert food into energy and support your nervous system and stress response.
Here’s what to look for on the label:
B12 (methylcobalamin or adenosylcobalamin): These are the active forms your body can use right away. Avoid cyanocobalamin , it’s cheaper but needs to be converted before your body can benefit.
B6 (P-5-P or pyridoxal-5-phosphate): This is the active form that supports mood balance, hormone metabolism, and nervous system function.
Folate (L-5-MTHF or methylated folate): This form bypasses the genetic conversion step that up to 40% of people struggle with. If your label just says “folic acid,” it’s likely a cheaper, less efficient version.
When your multivitamin contains these active forms, your body doesn’t have to work as hard to convert them, meaning you’ll actually feel more energy and support from what you’re taking.
Minerals: Small But Mighty
Minerals like magnesium, zinc, calcium, and selenium are crucial for metabolism, thyroid function, and muscle and bone health. But again, form matters!
Magnesium glycinate or malate → highly absorbable, gentle on digestion
Zinc citrate or picolinate → more bioavailable than zinc oxide
Iron bisglycinate → less constipation than ferrous sulfate
Calcium citrate or malate → better absorption than calcium carbonate
Look for the word “chelated” on the label it means the mineral is bound to an amino acid, which helps your body absorb it more efficiently.
Antioxidants & Fat-Soluble Vitamins (A, D, E, K)
These vitamins work together to protect cells, balance hormones, and support immune function.
Here’s what makes a difference:
Vitamin D3 (cholecalciferol): The form your body naturally produces from sunlight, far superior to D2.
Vitamin E (mixed tocopherols): Look for d-alpha tocopherol with mixed tocopherols rather than just “dl-alpha” the “dl” form is synthetic.
Vitamin K2 (MK-7): This form helps calcium go where it belongs, into bones, not arteries and works synergistically with Vitamin D.
Beta-carotene (natural source): A safer, balanced way to get Vitamin A compared to “retinyl palmitate.” (unless prescribed by your doctor, do not take vitamin A on its own)
Quality multis often combine these in well-balanced ratios to support absorption and prevent nutrient competition.
The “Extras” That Make a Difference
Professional-grade brands often add small but powerful extras like:
CoQ10 for cellular energy (especially important for individuals with high cholesterol on a statin)
Choline or inositol for liver and brain support
Trace minerals like molybdenum or chromium for blood sugar balance ( i love trace mineral drops!)
Plant-based antioxidants (like lutein or green tea extract) to fight oxidative stress
These additions may not be necessary for everyone, but they can make a big difference for women under stress, in midlife transitions, or anyone looking to support energy and hormone balance naturally.
Why Fillers and Additives Matter
Another big difference between generic and professional-grade supplements is what’s not listed as the main ingredients.
Many pharmacy brands use fillers, artificial colors, and binding agents to make tablets cheaper to produce or look more appealing. You’ll often find things like:
Titanium dioxide (used for color)
FD&C dyes
Artificial sweeteners
Magnesium stearate (in high amounts)
Talc
These don’t offer any health benefits and in some cases, they may even make absorption worse. High-quality brands focus on clean, minimal formulations because they care more about your health than your product “shelf appeal.”
How to Tell If a Multivitamin Is High Quality
When looking for a good supplement, here’s what I tell my clients to look for:
Active or methylated B vitamins (look for “methyl” or “P-5-P” on the label)
Chelated minerals (bound to amino acids for better absorption)
No artificial colors, flavors, or preservatives
Evidence-based doses - not just trace amounts to make the label look good (this take research or work with a professional)
Transparency -brands that clearly list all ingredients, including forms and sources (i highly recommend calling the 1-800 number on brands you might be interested in buying from, if they can provide you a list of ALL the ingredients amazing, but if they say, no sorry we don’t share that information, MOVE ON)
Some trusted professional brands I use include CanPrev, Living Alchalmey, Genestra, and Designs for Health. These companies focus on clinical effectiveness, not just marketing.
My Final Thoughts
Now, I could share a list of the supplements I take, but if I’m being honest, that really shouldn’t matter to you. What works for me isn’t necessarily what your body needs.
That’s the beauty of personalized nutrition. It’s personal. Every body is different, and what helps one person thrive might do very little for someone else. In my practice, I sometimes include supplements as part of a plan, but not always. It all depends on your unique goals, health history, and lifestyle.
So, if you’re wondering, “Should I be taking a multivitamin?”
My honest answer: start by looking at your diet. Are you eating colorful fruits and veggies at every meal? If not, then sure! a quality multivitamin can be a great place to start.
But if you want to take the guesswork out of it, to really understand what your body needs and where you might be falling short, that’s where I come in. Book a call with me, and together we’ll create a plan that supports your energy, hormones, and metabolism with exactly what your body needs and nothing it doesn’t.
Here for you,
Nourish • Strength • Inform
xo
Toddia
