6

votes

Best multi? Ideally, with good D3, magnesium (chelate/citrate/taurate), folate & K2

Answered on February 09, 2015
Created September 05, 2011 at 3:01 PM

I've tried to find an ideal multivitamin and did a little analysis. Please, correct me.

Here are the brands I looked at and some key indicator ingredients:

1 Opti-Men D3 - 300 IU, Magnesium Oxide, Aspartate 100mg, Folic acid - 600mcg, NO vitamin K.

2 Animal Pak D3 - 680 IU, Magnesium Oxide - 400mcg, Folic acid - 400mcg, NO vitamin K.

3 Damage Control Master Formula by Mark D3 - 2000IU, Magnesium (Oxide & Chelate) - 400mg, K2 (mk7) - 80mcg, NO folic acid / folate.

4 Athletic greens D2(!) - 110IU, Magnesium (as Magnesium Citrate) - 200mg, Folic acid - 350mcg, NO vitamin K.

5 USANA essentials - US version: 96.1% D3 - 900IU, Magnesium - ???, Folate - 500ug, vitamin K (Vitamin K (aS PhylloqUinone - in other words - ??1) - 30ug.

6 Douglas labs - Ultra preventive X: 95.4% D3 - 1000 IU, Magnesium Aspartate/Ascorbate 500mg, Folate - 800mcg, NO vitamin K.

7 Vitamin Research Products - Extended plus: 93.1% D3 - 500IU, Magnesium aspartate, magnesium citrate 200mg, Folic acid - 200mcg, vitamin K1 & K2 (MK4 & MK7) - 75mcg.

8 Source naturals - Life Force multi: 92.8% D3 - 100IU, Magnesium (as magnesium chelate) - 100mg, Folate - 400mcg, NO vitamin K.

9 Source naturals - Elan vital: 91.8% NO vitamin K.

10 USANA essentials - Canadian version: 90.2%

11 Freelife - Basic mindell plus: 82.3% ?

12 Life extension foundation - life extension mix: 81.4% D3 - 2000IU, Magnesium (as magnesium oxide, citrate, glycinate taurinate, arginate, ascorbate) - 500mg, Folate - 400mcg, NO vitamin K.

13 NOW Superior Men's Multi - only has K1.

From this I concluded that there is no single "perfect one". Vitamin Research Products - Extended plus has good magnesium & K2 (which very rare) but has folic acid instead of folate. Out of those that have folate there is not a single one that has both good magnesium AND good K2 (in form of MK4, MK7).

Is there anything else I should be looking at?

Knowing all the trade-offs which one would you go with and why? I currently gravitate towards Vitamin Research Products - Extended plus but am I missing something important. Is there such a big difference between folic acid & folate?

BTW Ideally it should be a vitamin adapted for men (with various men-specific ingredients like saw palmetto) and ideally it should have good amounts, so it can be used by athletes.

So, what's your paleo multi of choice? Is there anything better than the ones mentioned here?

Please, don't write that you wouldn't use multi at all.

Thank you very much!

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on May 04, 2012
at 07:35 PM

I currently do not recommend a multivitamin for most people on paleo. Instead, I recommend a multimineral and targeted supplementation of vitamins that are deficient in the diet.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 07, 2011
at 12:06 PM

The ingredients look just awesome!

84666a86108dee8d11cbbc85b6382083

(2399)

on September 06, 2011
at 07:34 AM

Have you checked iHerb ? They are quite cheap even with the international shipping. http://www.iherb.com/Now-Foods-Magnesium-Citrate-250-Tablets/691?at=0 ; http://www.iherb.com/Country-Life-Vitamin-D3-5-000-IU-200-Softgels/18038?at=0 ; As for K2 - http://www.vitacost.com/NSI-Ultra-Vitamin-K-with-Advanced-K2-Complex

84666a86108dee8d11cbbc85b6382083

(2399)

on September 06, 2011
at 07:30 AM

Yep, I can't see any of the D3 doses being effective (as in raising serum level to a desired level in a reasonable amount of time).

D3ff004d4a0c42b67cc2c49a5ee9c0f3

(5801)

on September 05, 2011
at 08:52 PM

I didn't know about the international shipping, that makes sense.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on September 05, 2011
at 05:32 PM

Folate is by no means risk free, just because it's not folic acid. Nobody know exactly why folic acid increases cancer risk; if it's due to an increase in gene silencing on account of promoter hypermethylation, the same could apply to folate. There are some indications that high-folate diets increase gene silencing.

7d64d3988de1b0e493aacf37843c5596

(2861)

on September 05, 2011
at 04:43 PM

800 mg Folate, 250 mcg vitamin K1, 500 mcg K2-mk4, 15 mcg K2-mk7, 200 mg Magnesium Citrate, 1000IU D3, 200 mcg Selenium (selenomethionine), 200 mcg Chromium polynicotinate – looks pretty good to me.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on September 05, 2011
at 04:37 PM

There has been accumulating evidence for some time now, including multiple randomized placebo controlled trials, suggesting that supplemental folic acid increases the risk of cancer -- perhaps by up to 25%. If so, I ask why take a multi-vitamin when you can, more pleasurably, get the same elevation in cancer risk from smoking cigarettes? I'd go with menthols since they are smooth and seem to cause the most damage.

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on September 05, 2011
at 04:05 PM

importantly, the E in that vitamin is a single isomer. E is the one synthetic vitamin that is often not molecularly identical to natural E.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on September 05, 2011
at 03:41 PM

can you eat some liver a few times/month?

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 05, 2011
at 03:24 PM

So, it would be crazy to order 10supps with international shipping. I'd rather order one good one. And maybe add some locally bought vitamin D3.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 05, 2011
at 03:23 PM

Well, buying separately is not an option for 2 reasons. 1. Honestly, seems like too much headache. I know that I should get most from my food and I try to eat things like Brazil nuts to compensate for potential deficiencies. But instead of obsessing about every single one of them I'd rather take multi to be sure that I at least get some minimums covered. 2. Also, in my country we don't have K2, good magnesium (only oxide), folate, etc. And even those that we have might cost as a really high quality multivitamin and still contain 10 or even 100 smaller amounts. x

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6 Answers

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6
D10ca8d11301c2f4993ac2279ce4b930

(5242)

on September 05, 2011
at 04:02 PM

I low dose my multi. It's a three a day and I take one a day. My diets is nutrient dense but I like to be sure I cover my bases. Here's a good multi:

http://www.pureencapsulations.com/itemdy00.asp?T1=MVCK1

  • Mag Citrate - 200mg
  • K2 - Mk7 15mcg MK4: 500mcg
  • D3 - 1000 IU
  • Folate (as Metafolin*) - 800 mcg

All the chelate are high quality the downside is that it's a six a day. That's one of the compromises of quality. Only the best.

** "An extensive body of evidence indicates that adequate folate intake may provide significant cardiovascular, cellular and neural protection. However, genetic variations affecting activation and metabolism of supplemental folic acid are highly prevalent. In line with our commitment to consistently offer innovative, science-based ingredients, Pure Encapsulations has updated a number of products???, including our multivitamins, to provide Metafolin?? (L-5-MTHF). Metafolin?? is a naturally occurring, universally metabolized and active form of folate, L-5-MTHF. As such, it can be directly used in a diverse array of essential methylation reactions to support cardiovascular, neural and emotional health. Additionally, clinical evidence indicates that the bioavailability of Metafolin?? is superior to folic acid. In a double-blind, randomized, placebocontrolled intervention study of 144 women of child-bearing age, 5-MTHF supplementation resulted in a greater accumulation of 5-MTHF in red blood cells than equimolar doses of folic acid."

7d64d3988de1b0e493aacf37843c5596

(2861)

on September 05, 2011
at 04:43 PM

800 mg Folate, 250 mcg vitamin K1, 500 mcg K2-mk4, 15 mcg K2-mk7, 200 mg Magnesium Citrate, 1000IU D3, 200 mcg Selenium (selenomethionine), 200 mcg Chromium polynicotinate – looks pretty good to me.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on September 05, 2011
at 05:32 PM

Folate is by no means risk free, just because it's not folic acid. Nobody know exactly why folic acid increases cancer risk; if it's due to an increase in gene silencing on account of promoter hypermethylation, the same could apply to folate. There are some indications that high-folate diets increase gene silencing.

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on September 05, 2011
at 04:05 PM

importantly, the E in that vitamin is a single isomer. E is the one synthetic vitamin that is often not molecularly identical to natural E.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 07, 2011
at 12:06 PM

The ingredients look just awesome!

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on May 04, 2012
at 07:35 PM

I currently do not recommend a multivitamin for most people on paleo. Instead, I recommend a multimineral and targeted supplementation of vitamins that are deficient in the diet.

2
7d64d3988de1b0e493aacf37843c5596

(2861)

on September 05, 2011
at 03:32 PM

My number one factor for a multi would be the absence of Folic Acid. (Thanks for listing those!)

I prefer to take Magnesium before bed because it helps me relax, so I don???t worry about it so much in a multi. My dosage is probably too large for a multi as well.

None of the multis you listed have the K2-MK4 or D3 dosage I want, so these become irrelevant since I will have to take a separate vitamin for each of these anyway. If that is not an option, I would favor K2-MK4 over D3. It doesn't cost anything to go outside and make some D3. You could change up the multi in winter to favor a higher D3 content.

The next factor I would look at would probably be selenium content and the source of the minerals in general. Many of the types of minerals used in multis are not very bioavailable.

The problem I usually find myself in is this: I???m already taking a separate Mg, a separate K2-MK4, a separate D3, and I am usually not happy with the mineral sources in multis; so what do I get from a multi?

ADDENDUM: Actually, the Pure Encapulations Nutrient 950 w/ Vitamin K listed in Curated Wellness's answer looks pretty good. Right now that looks like what I would recommmend for a multi for someone who doesn't want to order a lot of different types. I think it might be good option for my wife as well as someone who doesn't want to keep track with all that she is taking.

84666a86108dee8d11cbbc85b6382083

(2399)

on September 06, 2011
at 07:30 AM

Yep, I can't see any of the D3 doses being effective (as in raising serum level to a desired level in a reasonable amount of time).

2
D3ff004d4a0c42b67cc2c49a5ee9c0f3

(5801)

on September 05, 2011
at 03:18 PM

"Please, don't write that you wouldn't use multi at all."

Why not?

Each of your above choices, for you, is a compromise (you used trade-offs, but it's the same thing).

Why not just buy the specifics you want at the doses you want and not worry about the trade offs. You will then have, in your mind, the perfect solution.

If you are not into taking a bunch of pills each day to get your optimum dose, buy all of them and cycle thru them daily, or better yet put them in a giant jar, mix, and randomly pull out one of them. Some days you'll be deficient on one thing, other days it will be something else. I'd think random doses of everything would be more paleo anyway.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 05, 2011
at 03:24 PM

So, it would be crazy to order 10supps with international shipping. I'd rather order one good one. And maybe add some locally bought vitamin D3.

D3ff004d4a0c42b67cc2c49a5ee9c0f3

(5801)

on September 05, 2011
at 08:52 PM

I didn't know about the international shipping, that makes sense.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 05, 2011
at 03:23 PM

Well, buying separately is not an option for 2 reasons. 1. Honestly, seems like too much headache. I know that I should get most from my food and I try to eat things like Brazil nuts to compensate for potential deficiencies. But instead of obsessing about every single one of them I'd rather take multi to be sure that I at least get some minimums covered. 2. Also, in my country we don't have K2, good magnesium (only oxide), folate, etc. And even those that we have might cost as a really high quality multivitamin and still contain 10 or even 100 smaller amounts. x

84666a86108dee8d11cbbc85b6382083

(2399)

on September 06, 2011
at 07:34 AM

Have you checked iHerb ? They are quite cheap even with the international shipping. http://www.iherb.com/Now-Foods-Magnesium-Citrate-250-Tablets/691?at=0 ; http://www.iherb.com/Country-Life-Vitamin-D3-5-000-IU-200-Softgels/18038?at=0 ; As for K2 - http://www.vitacost.com/NSI-Ultra-Vitamin-K-with-Advanced-K2-Complex

1
8508fec4bae4a580d1e1b807058fee8e

on May 05, 2012
at 02:06 AM

I stopped multivitamins because most contain some or all of the following: folic acid, iron, and/or calcium.

1) Douglas Labs B Complex with Metfolin/1 tablet/day

Thiamine (Vitamin B-1, as Thiamine HCI)..... 50 mg 3,333%

Riboflavin.......................................................20 mg 1,176%

(Vitamin B-2, Riboflavin-5-Phosphate)

Niacin ( Vitamin B-3, as Niacinamide)........... 50 mg 250%

Vitamin B-6 (as Pyridoxal-5-Phosphate)....... 20 mg 1,000%

Folate (as L-methylfolate, Metafolin??) ....... 400 mcg 100%

Vitamin B-12 (as methylcobalamin) .......... 500 mcg 8,333%

Biotin .........................................................300 mcg 100%

Pantothenic Acid........................................... 50 mg 500%

(Vitamin B-5, as d-calcium pantothenate) Intrinsic Factor (from porcine) ....................... 20 mg *

2) Thorne Trace minerals (1-2 caps/day)

Zinc (as Zinc Citrate) 15 mg.

Selenium (as Selenium Citrate) 100 mcg.

Manganese (as Manganese Citrate) 2.5 mg.

Chromium (as Chromium Citrate) 100 mcg.

Molybdenum (as Molybdenum Citrate) 50 mcg.

Boron (as Boron Citrate) 700 mcg.

3) NOW Zinc Picolinate 50 mg/tablet

4) Green Pastures FCLO (Fermented Cod Liver Oil) 2 tsp (when not eating sardines/salmon) and 2 tsp FBO (Fermented Butter Oil)

5) KAL Magnesium Orotate 200 mg/2 tablets daily (hubby takes 4 tabs for 400 mg, I take 3 for 300 mg)

6) Carlson Bison Capsules or Radiant Life Liver Capsules 6 caps/day pp when not eating liver

7) Nature's Way Vitamin C 1000 mg (hubby take 6-8 caps over the day for 6000-8000 mg, I take 4-6 caps for 4000-6000 mg)

8) NOW Kelp 325 mcg/tab (2 caps or 650 mcg/day pp)

0
94dbb4a4eab6fde284f545060f858624

on February 09, 2015
at 07:09 PM

What do you think of Seeking Health's Optimal Multi Vitamin Plus? Sorry, can't add link. Ingredients below: 

Vitamin A (50 % as natural beta-carotene and 50% as retinyl palmitate); Vitamin C (ascorbic acid); Vitamin D3 (cholecalciferol); Vitamin E (as d-aplha tocopheryl succinate and mixed tocopherols); Vitamin K2 (as menaquinone-7); Thiamine (as thiamine hydrochloride); Riboflavin (as riboflavin 5'-phosphate sodium); Niacin; Vitamin B6 (as pyridoxal 5'-phosphate); Folate (as Quatrefolic (6S)-5-methyltetrahydrofolic acid, glucosamine salt, and folinic acid) Vitamin B12 (as methylcobalamin and dibencozide); Biotin; Pantothenic Acid (as d-calcium pantothenate); Calcium (as DimaCal Dicalcium Malate); Iodine (from organic icelandic kelp)(Laminaria digital)(stem and leaf); Magnesium (as DiMagnesium Malate); Zinc (as TRAACS Zinc Bisglycinate Chelate); Selenium (as L-selenomethionine); Copper (as TRAACs Zinc Bisglycinate Chelate); Manganese (as TRAACS Manganese Bisglycinate Chelate) Chromium (as TRAACS Chromium Nicotinate Glycinate Chelate); Molybdenum (as TRAACS Molybdenum Glycinate Chelate; Postassium (as TRAACS Potassium Glycinate Chelate); Proprietary Amino Acid Blend (N-Acetyl-L-Cysteine, Betaine HCI); Proprietary Fruit and Vegetable Blend (Garlic (Allium sativum)(aged bulb), Spirulina Chinese Plant (Arthrospira platenis and Arthrospira maxima)(whole plants), Chlorella, Citrus Fiber); Proprietary Cognition Blend (Ashwagandha Extract (Withania somnifera)(root)(5% withanolides), Gotu Kola Extract (Centella asiatica)(whole herb), Siberian Ginseng Extract (Eleutherococcus senticosus)(root)(0.8% eleutheroside), Bacopa monnieri Extract (whole plant)(20% bacosides), Ginkgo Extract (Gingko biloba)(leaves)(24% ginkgoflavonglycosides and 6% terpene lactones)); Proprietary Antioxidant Blend (Shilajit Extract (Asphaltum punjabinum (mineral extract)(50% fulvic acid), Coenzyme Q10, Pine Bark Extract (Pinus pinaster)(bark)(95% proanthocyanidins), Melon Extract (Cucumis melo)(pulp)(50 IU SOD)); Proprietary Liver Support Blend (Milk Thistle Extract (Silybum marianum)(seeds)(80% silymarin), Turmeric Extract (Curcuma longa)(root)(95% curcuminoids), Glucoraphanin (from broccoli extract)(Brassica oleracea italica)(seed)(SGS), Black Pepper Extract (Piper nigrum)(fruit)(BioPerine)); Proprietary Blend of Minerals, Nutrients, and Trace Elements (Inositol, PABA (para-aminobenzoic acid), Choline (as choline bitartrate), Boron as (as Bororganic Glycine), Vanadium (as TRAACS Vanadium Nicotinate Glycinate Chelate)); Proprietary Vision Support Blend (Bilberry Extract (Vaccinium uliginosum)(fruit), Lutein (from marigold extract)(Tagetes erecta)(flowers), Lycopene, Zeaxanthin (from marigold extract)(Tagetes erecta)(flower)); Benfotiamine; Horsetail (Equisetum arvense)(herb)

0
60af23519906aa54b742ffc17477c3d3

(1186)

on September 06, 2011
at 12:41 AM

Check out Mega Food brand. They're about as paleo as it gets for a multivitamin :)

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