Though ideal, it is not always realistic to get all our nutrients from our food.  If you were prescribed high dose vitamin C (5000 mg)  by your health practitioner,  you would have to eat 75 oranges to get that amount of Vitamin C  into your body.   That’s a lot of oranges.  Supplementation is clearly the simpler route. However, when faced with the plethora of vitamin brands in the market,  how is one to choose?  Here are some hints, facts and recommendations:  

1. Most vitamins contain synthetic powders.  Synthetic vitamins are cheaper and work as well as whole food vitamins. Whole food vitamins are very rarely made solely of whole food and are usually lower in potency.  One would have to take 6 or more pills a day and, as a result,  pay a higher price.
2.  The main difference in brands is what is not in the tablet.  Avoid products with artificial colors, chemicals and  artificial sweeteners. Particularly avoid any vitamins that contain sugars that end in “ose” like sucralose.  Bring your reading glasses as these ingredients are usually written in small print. 
3. Natural fillers that hold the pill together like magnesium stearate, sodium citrate, dicalcium phosphate, cellulose and silica are harmless, according to vitamin expert, Andrew Saul, PHD.
4. Vitamin E is an exception to the synthetic rule.  The natural form, D-Alpha Tocopherol, is superior.  Read the label very carefully,  as the synthetic has a similar name, DL-alpha tocopherol.  
5. Powdered or liquid  forms  of vitamins are easier to absorb especially if your digestion is compromised.
6. When shopping, consider the source of your advice.  Stores want to make a buck, sales staff are rarely trained, dieticians are often biased against supplementation and most physicians know little about nutrition.  

Before purchasing a supplement, I recommend reading the full label, comparing brands, and getting some professional assistance.   You can also write to the manufacturer and ask for  full disclosure of all ingredients in the products they sell.   A nutritionist, such as myself, can help you navigate your vitamin needs and be an invaluable source of information. 

Last week I discussed common vitamin and mineral deficiencies. This week I'd like to focus on 
what to do if you have symptoms of deficiency. First of all, get your blood work done to confirm that your symptoms are due to deficiencies and not something else.  Ask your doctor for specific vitamins to be tested and explain the need. A naturopath can also request blood work.
Here are some hints to improve your vitamin and mineral profile:
1. Taking a good quality multi-vitamin is like an insurance plan against malnutrition. Most cover
the full spectrum of vitamin and minerals needed for good health. Avoid any brands that have
fillers, chemicals, or preservatives listed in the ingredients, active or non-active ingredients.
2. Eat from the earth. A whole foods diet with a broad range of foods works best.
3. Eat vegetables and fruits especially superfoods like berries, apples, onions and greens that
contain healing antioxidants.
4. Avoid Frankenfoods (manufactured, processed foods) which are full of chemicals and toxins.
5. Eat both prebiotic and probiotic foods for good digestion. Poor digestion and gut health inhibits absorption of vitamins and minerals so work on your gut microbiome.
6. Sugar and alcohol taken with a meal inhibit the absorption of precious nutrients from your meal.  Cut down on these saboteurs!
7. Our food today doesn’t necessarily provide all the nutrients our bodies need. Add individual
supplements to your vitamin regime depending on symptoms. A nutritionist can advise you on
which you may need and optimal amounts.
Optimal health depends on a solid foundation of nutrients available for your bodies use. Your body utilizes vitamins and minerals to perform hundreds of functions in your body. They heal wounds,protect your vision, boost your immune system, and help maintain bone health. There is a reason we call them “essential” as most disease can be attributed to a poor diet and most conditions can be helped, or even cured, by proper nutrition.