The Essential Nutrients: What Makes a Superior Multivitamin and Mineral Supplement?
- David S. Klein, MD FACA FACPM
- Mar 31
- 7 min read
In our journey towards better health, many people turn to multivitamin and mineral supplements to bridge nutritional gaps. While a balanced diet is ideal, various factors—like busy lifestyles and dietary restrictions—can make it hard to get all the necessary nutrients. Not every multivitamin is created equal, though. This article breaks down the key vitamins and minerals to look for when selecting a top-quality multivitamin and mineral supplement.
Understanding the Basics of Multivitamins
Multivitamins are dietary supplements that combine various vitamins and minerals, sometimes with additional nutrients. They aim to cover nutrients that might be lacking in our diets.
The make-up of a multivitamin can vary widely. It is essential to know which vitamins and minerals are crucial for your overall health and well-being.
There is only so much space in a tablet or capsule. To get all that you need, it almost always requires multiple tablets and/or capsules to accomplish this. A marketing trick that is often used in making a 'single-tablet per day' solution is to use what is called "A Sprinkle," which is to put just enough of the moiety to give them a line on the ingredients list.
As you know, treatment and prevention of disease requires a threshold therapeutic dosage. If a product were to contain all of the vitamins that you need it may take two or more capsules.
Minerals can be in a bio-available format, or chelate, or it can be provided as an inorganic salt. The inorganic salts are smaller molecules, packing more tightly but delivering little therapeutic benefit. This is the most common of the tricks used, as it looks like you are getting something with fewer tablets or capsules, when in fact, you are getting little to nothing for your money.
Conceptually, what is done is the equivalent of claiming that they put a quart of water 'packed into a pint bottle.'
Key Vitamins to Look For
Vitamin A
Vitamin A is vital for healthy vision, immune response, and skin condition. This fat-soluble vitamin exists in two forms: retinol, derived from animal products, and provitamin A carotenoids, found in plant sources like carrots and sweet potatoes.
When choosing a multivitamin, aim for a balance of these two forms. For instance, one serving of cooked carrots provides about 109% of the daily requirement for carotenoids. Retinol, on the other hand, is available in liver and dairy products.
B Vitamins
The B-complex vitamins are critical for energy production, brain health, and red blood cell formation. A complete B vitamin complex most often includes:
B1 (Thiamine): Supports energy metabolism.
B2 (Riboflavin): Aids in energy production and cell function.
B3 (Niacin): Elevates cholesterol levels and improves skin health.
B5 (Pantothenic acid): Necessary for fatty acid synthesis.
B6 (Pyridoxine): Important for protein metabolism.
B7 (Biotin): Enhances hair and nail health.
B9 (Folic acid): Crucial for cell division, especially during pregnancy.
B12 (Cobalamin): Essential for nerve function and blood production.
Select a multivitamin that offers a full spectrum of these vitamins. Research shows that B vitamins work together effectively in the body, and a deficiency in one can affect others.
Vitamin C
Vitamin C is a powerful antioxidant that boosts the immune system and improves iron absorption. It also helps synthesize collagen, which is vital for skin integrity. High-quality multivitamins should contain at least 60 mg of vitamin C, which is about 67% of the daily recommended intake for adults.
Vitamin D-3
Often referred to as the "sunshine vitamin," vitamin D is crucial for bone health and helps with calcium absorption. It also plays a role in supporting the immune system. A significant number of people experience vitamin D deficiency, particularly those who spend limited time outdoors. An effective multivitamin should provide at the very least 800 IU of vitamin D3 (cholecalciferol.)
Vitamin D-2 is not the active moiety, and must be converted to Vitamin D-3 by sunlight. We all know how unhealthy sunlight is for the skin.
(Much more on Vitamin D-3, in following Blogs)
Vitamin E
This vitamin acts as a potent antioxidant, safeguarding cells from oxidative damage. It is key to maintaining skin and eye health while supporting immune function. When choosing a multivitamin, look for natural forms like d-alpha-tocopherol.
(More on Vitamin E in following Blogs)
Vitamin | Preferred/Bioavailable Forms | Notes |
Vitamin A | Retinyl palmitate + beta-carotene | Mixed forms help avoid toxicity and support antioxidant activity |
Vitamin C | Ascorbic acid or buffered ascorbates (e.g., calcium ascorbate) | Buffered forms reduce GI irritation |
Vitamin D | Cholecalciferol (D3) | D3 is more effective than D2 in raising serum 25(OH)D |
Vitamin E | Mixed tocopherols and tocotrienols | Not just alpha-tocopherol; balance enhances antioxidant function |
Vitamin K | K1 (phylloquinone) + K2 (menaquinone-7) | K2 is especially important for calcium regulation |
B Vitamins | Methylated/active forms: methylcobalamin (B12), P-5-P (B6), methylfolate (B9) | Avoid folic acid and cyanocobalamin if possible—active forms bypass common polymorphisms |
Biotin (B7) | Standard form is acceptable | Important for metabolic and skin/hair support |
Pantothenic Acid (B5) | Calcium pantothenate or pantethine | Essential for adrenal and energy support |
2. Essential Minerals (in chelated or bioavailable forms)
Essential Minerals
Calcium
Calcium is paramount for strong bones and teeth, and it also supports muscle function. Multivitamins should ideally contain around 500 mg of calcium, and twice that amount for women at risk of osteoporosis.
Magnesium
Magnesium is involved in over 300 bodily functions, including energy production and muscle contractions. It also has calming effects. A high-quality multivitamin should include magnesium in a form that is easily absorbed, such as magnesium glycinate, malate, threonate or taurate, which have been shown to have higher bioavailability rates.
Zinc
Zinc is vital for immune health and wound healing. It supports DNA synthesis and cell division. A multivitamin should contain at least 11 mg of zinc, as too little can make one more susceptible to infections. Too much zinc can cause problems. Never use the nasal inhalational zinc preparations, as they can cause permanent nerve damage to your ability to smell or taste.
Iron
Iron is essential for producing hemoglobin, which transports oxygen in the blood. Women generally need more iron than men due to menstruation. High-quality multivitamins should offer iron in forms like ferrous bisglycinate, which is known for being readily absorbed and gentle on the stomach.
Selenium
Selenium acts as an antioxidant and supports thyroid and immune function. A sufficient dose of selenium in a multivitamin, can help combat oxidative stress and enhance immune defense, and it is essential to thyroid health. Care must be taken with selenium, and I generally do not recognize using it as a single mineral product due to safety concerns.
Vanadium, Boron, Manganese and a variety of other micronutrients
Mineral | Preferred Forms | Notes |
Calcium | Citrate, malate, or MCHA (microcrystalline hydroxyapatite) | Avoid carbonate unless paired with food; lower doses preferred in multivitamins |
Magnesium | Glycinate, malate, citrate | Oxide has poor absorption; glycinate is gentle on GI |
Zinc | Picolinate, citrate, bisglycinate | Zinc balance with copper is critical |
Copper | Bisglycinate, gluconate | Avoid excess; essential for antioxidant enzymes |
Selenium | Selenomethionine | Well-absorbed; supports thyroid and immune function |
Chromium | Picolinate or polynicotinate | Important in glucose metabolism |
Manganese | Citrate, bisglycinate | Cofactor in many enzymatic systems |
Molybdenum | Glycinate | Rarely discussed but necessary for detox enzyme pathways |
Iodine | Potassium iodide or kelp (standardized) | Supports thyroid health; too much can be detrimental |
Additional Nutrients, Generally Taken in Combination with the Multivitamin Product
Beyond the essential vitamins and minerals, there are other nutrients that can boost a multivitamin’s effectiveness:
Omega-3 Fatty Acids, EPA, DHA, ALA
Often excluded from traditional multivitamins, omega-3 fatty acids are essential for heart and brain wellness. Supplements sourced from fish oil or algae provide added health benefits, with studies showing they can reduce the risk of heart disease by up to 30%.
Coenzyme Q10
CoQ10 supports energy production in cells and contributes to heart health. Including CoQ10 in a multivitamin can enhance cardiovascular support, especially in those concerned about heart-related issues.
Probiotics
Probiotics aid gut health and support the immune system. A multivitamin that includes probiotic strains can facilitate better digestion and nutrient absorption.
Antioxidants
Adding antioxidants like lutein and zeaxanthin can enhance a multivitamin's benefits. They help combat oxidative damage and support overall well-being.
Antioxidants are not interchangeable. Each works on a specific tissue or organ or combination of tissues and organs. One is not necessarily better than the rest, as a combination of anti-oxidants is generally needed.
The Importance of Bioavailability
When selecting a multivitamin, consider the bioavailability of its nutrients. This term refers to how effectively the body can absorb and utilize a nutrient.
Many supplements include synthetic forms or those that are poorly absorbed. Superior products tend to use high-quality and bioavailable forms of nutrients. Check labels for clarity on the forms of nutrients to ensure you are making an informed decision.
Tailoring to Specific Needs
Not everyone needs the same multivitamin. Different groups have unique nutritional requirements:
Women of Reproductive Age: May benefit from higher folic acid and iron levels to support reproductive health.
Pregnant Women: Should look for multivitamins with extra folate (400 mcg) and DHA.
Older Adults: May require increased levels of vitamin D (800 IU), B12 (2.4 mcg), and calcium (1,200 mg).
Athletes: Often need extra vitamins and minerals to support energy production and recovery.
Choosing a tailored multivitamin can ensure these needs are met for optimal health.
Potential Risks of Overconsumption
While multivitamins are beneficial, taking excessive amounts can lead to toxicity. Fat-soluble vitamins (A, E, and K) can accumulate in the body and cause harm if not managed properly.
Before starting any supplement, especially for pregnant or nursing mothers or individuals with specific health concerns, consult a healthcare professional.
Making the Right Choice for Your Health
Choosing a multivitamin and mineral supplement involves understanding which essential vitamins and minerals are necessary for your health. A top-quality multivitamin should list a range of nutrients, prioritize bioavailability, and cater to individual needs.
As you explore ways to support your health through supplementation, focus on quality ingredients and informed choices. This knowledge will help pave the way for achieving optimal well-being.
Generally speaking, the older you are, the greater the mineral needs become. In my patient population, I tailor the additional nutraceuticals based on age, gender, disease state and performance needs.
I start with Down to Basics (with/without) Iron. The 'with iron' product is used in females of menstrual age or if anemia is present. Two capsules twice daily with food.
To that, I may add 'Magic Minerals,' one capsule twice daily to ensure an adequate amount of zinc, selenium, vanadium and chromium.
If a patient is diabetic, insulin resistant or obese, I will add 'Diabet Stat,' one capsule twice daily to lower blood sugar, lower insulin and reduce weight.
David S. Klein, MD, FACA, FACPM
1917 Boothe Circle, Suite 171
Longwood, Florida 32750
Tel: 407-679-3337
Fax: 407-678-7246
