How to Choose the Right Plant-Based Multivitamin
Most adults need multivitamins to combat deficiencies, especially dietary. For those with restrictive diets (either by choice or health concerns), vitamin deficiencies are quite common, A lot of vegans and vegetarians are looking for plant-based multivitamins. Even meat eaters might seek plant-based options as they are often easier for digestion. But how does one choose the right plant-based vitamin? Let’s find out.
Key Factors for Choosing Plant-Based Multivitamins Nutrient Spectrum
Since vegan and vegetarian diets lack B12, D3, iron, zinc, K, etc. it’s important to look for multivitamins that support these nutritional needs without affecting their choices.
Absorption and Bioavailability
Choose supplements with vitamins and minerals in their most absorbable forms. Look for:
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Methylcobalamin (B12)
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Vitamin D3 from lichen
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Chelated minerals
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Whole food-based nutrients
Need-Based Nutritional Support
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For energy: Look for B-complex vitamins
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For immune health: Opt for multivitamins C, D, and zinc
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For bone health: Prioritise calcium, vitamin D, and K2
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For cognitive function: Check for omega-3 from algal sources
Can plant-based multivitamins interfere with each other’s absorption?
Yes, different vitamins and minerals can affect each other’s absorption. Take calcium and iron separately, as it can lead to poor absorption of both.
Similarly, keep a gap of at least 2 hours between vitamin B and C, as C can decrease the absorption of B.
If you drink green tea, then, keep a gap between consumption and iron supplements, as EGCG (main component of green tea) can affect iron absorption.
Important Note: Consult a healthcare professional before starting any supplements. Regular blood tests can help identify specific nutritional needs.
Frequently Asked Questions
When is the best time to take a multivitamin?
Take fat-soluble vitamins like A, D, E, K with meals, for water-soluble vitamins (B,C) take it on an empty stomach. Speak with your healthcare professional to pace your multivitamins for maximum absorption.
Can I take plant-based multivitamins if I'm not vegan?
Absolutely. Plant-based supplements are for everyone.
How long before I notice benefits?
Take your supplements consistently for at least 4-8 weeks to see results.
Dosage Guidance
Follow the recommended daily intake. More isn't always better – excess can lead to wastage, imbalances or potential side effects.