Multivitamins: how to make the right choice?

At first glance, a multivitamin might seem like an interesting alternative to a poorly varied diet leading to various deficiencies. In North America today, food is more abundant than it used to be, but far less nutritious..^{9, 11, 13, 14}

Example: You'd have to eat 10 tomatoes to get the nutrient equivalent of a 1950s tomato..¹⁰

Why do we need a multivitamin?

Key factors

Several important factors affect the nutritional value of our "modern" diet:

• Intensive farming methods that impoverish and unbalance soils
• Soil leaching
• Food hyper-processing
• The distant origin of our food (harvesting before ripening)
• The refining of cereal grains
• Pesticides and their impact on our health (everything goes through the liver)
• Diet fads (yo-yo effect)
• Junk food
• Fast eating (not chewing enough)^{9, 11, 13, 14}

Other factors influencing multivitamin intake :

• Stress
• Fatigue
• Chronic illness (e.g. irritable bowel syndrome)
• Medication (e.g. for high blood pressure, diuretics help reduce blood pressure, but can lead to a drop in magnesium, potassium and calcium levels, etc.).

Our lifestyle

Our eating habits can sometimes lead to deficiencies in essential nutrients, due to our emphasis on processed, nutrient-poor foods.

Daily stress and exposure to pollution can increase our need for certain nutrients to support immune and metabolic health.

Pregnant women, menopausal women, the elderly and those with certain medical conditions may have greater needs for certain vitamins and minerals.

Even with a balanced diet, it can be difficult to obtain all nutrients in optimal quantities every day..^{9, 11, 13, 14}

What are the criteria for choosing a multivitamin?

Faced with the multitude of products and multivitamins available on the market - and growing all the time - it can be hard to make a choice. Not to mention the fact that each brand is backed by a marketing argument that requires a basic understanding of the product's benefits..^{9, 11, 13, 14}

Food-based multivitamins

• Food-based multivitamins are supplements that contain vitamins and minerals extracted from food sources, rather than being synthetically manufactured in a laboratory.

• The effectiveness of food-based multivitamins can vary according to several factors: the quality of the ingredients used, the concentration of essential nutrients, and the body's ability to absorb these nutrients..^{9, 11, 13, 14}

An important basic criterion for a good quality multivitamin is its level of absorption.

Remember: if you're unsure of your choice when you visit one of our La Boite à Grains, stores, you can call on the health advisors on hand to help you make a personalized choice.

Living Alchemy's innovative multivitamins

Living Alchemy is a brand that sets itself apart with its natural fermentation approach to creating food, plant and mushroom-based supplements. Their fermentation method is designed to enhance nutrient bioavailability, bringing a high potential level of vitamin and mineral absorption by the body..^{16, 17}

Daily Women + and Daily Men + are more than just classic multivitamins. They are part of a revolutionary line of products containing the power of activated, full-spectrum nutrients derived from whole and fermented foods..^{16, 17}

Organic and fermented ingredients

Living Alchemy uses ancestral knowledge of fermentation. You'll benefit from millions of years of evolution of foods, plants and mushrooms, with their nutrients and active ingredients, and use them in everyday natural medicine..^{16, 17}

The foods, plants and mushrooms used in Living Alchemy's formulas are organic, derived from a long traditional fermentation process, and produced in small batches. This fermentation takes place in a kombucha kefir culture with diversified strains of therapeutic microorganisms (yeasts and bacteria). The final stage, cold lyophilization (dehydration), preserves all this life of activated microorganisms and nutrients..^{16, 17}

And to preserve all this vitality, the products are encapsulated slowly. The advantage of using fermentation is that it increases the absorption of vitamins and minerals present in food tenfold through microscopic living activity.

The benefits of fermentation

The potential benefits of vitamins, minerals, plants, vegetables and mushrooms activated by fermentation:

• Complete bioavailability
• Increase in key therapeutic nutrients
• Essential enzymes^{16, 17}

Everything is enhanced and made more powerful by fermentation. The potential benefits of vitamins, minerals, plants, vegetables and mushrooms activated by fermentation are more easily assimilated by the human body.

These innovative formulas are designed to meet a variety of essential needs. These nutrients become more powerful, as they are highly absorbable..^{16, 17}

Complete fermented multivitamins 

Role of B-complex vitamins :

• Essential for energy production
• Metabolism of carbohydrates, proteins, lipids
• Synthesis of sex hormones and neurotransmitters
• Production of red blood cells
• Functioning of the immune system
• Regulation of blood sugar levels
• Cell division, DNA and RNA synthesis
• Regulation of homocysteine levels
• Nervous system function^{2, 3, 4, 5, 6, 7, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26}

Role of vitamins A, D, E, K :

• Strengthens the immune system (vit. A, D)
• Maintains good bone structure (vit. D, K2)
• Compensates for lack of sunlight (vit. D)
• Contributes to normal coagulation (vit. K2)
• Plays a role in the cell division process (vit. D)
• Protects cells against oxidative stress (vit. E)
• Helps the body metabolize iron (vit. A)
• Maintains eye health (vit. A)
• Plays a role in the process of cellular specialization (vit. A)
• Maintains healthy skin (vit. A)^{2, 3, 4, 5, 6, 7}

Role of vitamin C :

• Participates in the formation of red blood cells and increases the absorption of non-heme iron (contained in plants).
• Involved in collagen production (skin, ligaments and bones)
• Helps maintain the immune system
• Activates wound healing
• Antioxidant^{2, 3, 4, 5, 6, 7, 14, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26}

Role of minerals and trace elements :

• Fat, protein and carbohydrate metabolism
• Building bones, teeth and connective tissue (in the development, maintenance and solidification of bone)
• Regulation of the heart and muscle contraction (essential for cardiovascular function, blood clotting, proper nerve and muscle cell function)
• Maintains cellular integrity and the immune system
• Nervous system regulation
• Hair and skin care
• Regulates blood circulation

Living Alchemy uses koji (rice) mycelia in its ''Quotidien Femmes +'' and ''Quotidien Hommes +'' formulas, providing a slow-release, potent and highly absorbable natural form of zinc and iron.

The role of antioxidants

When we breathe, oxygen is used as fuel to produce chemical energy in the form of a very important molecule called ATP (adenosine triphosphate). As this fuel is metabolized, it creates quantities of "waste" known as "free radicals". Free radicals are highly unstable molecules, as they possess a "single" electron which triggers destructive chain reactions that damage the cell..^{4, 6, 12}

Antioxidants are multi-electron molecules that can be easily released by donating electrons to free radicals, thus neutralizing their unstable effects and rendering them harmless..^{4, 6, 12} 

The star foods of Living Alchemy multivitamins

Turmeric

Turmeric is a powerful antioxidant and protector against free radical damage. Turmeric has the potential to block the COX and LOX pathways responsible for an inflammatory cascade. It can also inhibit NF-KB activation, a protein that induces chronic inflammation and regulates the speed of tumor proliferation and growth. It is anti-inflammatory, antibacterial and antioxidant..^{16, 17, 18}

Moringa 

Moringa is a medicinal plant rich in vitamins and minerals, such as calcium and iron. It contains carotenoids and quercetin, and is rich in proteins and vitamins A, B and C. Moringa is recognized as a superfood with multiple properties, such as antioxidant, anti-inflammatory, blood sugar regulator, good immune system support, etc..^{16, 17, 19} 

Carrot 

The main carotenoids found in carrots, raw, cooked or in juice, are beta-carotene, lutein and zeaxanthin. Carrots also have antioxidant properties that neutralize free radicals. These same carotenoids are said to have protective effects against a number of diseases, including cancer, cardiovascular disease and certain age-related illnesses such as cataracts..^{16, 17, 20}

Chaga 

Chaga is one of nature's treasures, boasting an impressive array of essential nutrients. It is an indigenous black polypore mushroom with an orange heart that grows only on mature white and yellow birch trees. In fact, it contains a wealth of antioxidant elements (betulin, betulinic acid, beta-glucans, polyphenols, superoxide dismutases, etc.), which is why it has been attributed antioxidant, anti-inflammatory, immune-boosting and adaptogenic properties..^{8, 16, 17}

Maca

Maca is a tuber that is eaten fresh like a sweet potato, but is also dried for preservation and powdering. It is also known as the "Peruvian ginseng" and grows in the high plateaus at the top of the Andes. It is used not only for its nutritional value, but also in traditional Peruvian medicine, where it is said to have numerous virtues for relieving a variety of ailments. It is used as much for hormonal reasons, such as menopause or menstrual disorders, as for weakening the immune system. It can also relieve constipation, joint pain and symptoms of depression..^{16, 17, 22}

Lemon

Lemons are one of the fruits with the highest vitamin C content, making them an excellent antioxidant. Its protective molecules are flavonoids and limonoids. These help slow the growth of certain metastases and tumors.

Lemons have the power to purify the body, as they are diuretic and help fight cholesterol. The vitamin C it contains helps lower the immune system in the event of a cold, flu and/or sore throat, etc..^{16, 17, 21}

Nettle

Nettle is a large perennial herb known for its many medicinal health properties. It stands out as a traditional feminine remedy for reducing excessive menstrual flow, combating anemia and stimulating lactation. Thanks to its depurative powers, it is a diuretic, perfect for water retention or symptoms of gout or kidney stones. What's more, this plant is highly anti-inflammatory and can alleviate arthritic pain. A true gift of nature.^{16, 17, 23}

Beet

Beet is one of the few sources of betalain, a family of pigments that contribute to its pronounced color. This is also what gives it its power as an antioxidant. Betalain is said to have anti-inflammatory and anti-tumor properties, as well as protecting the liver.

Beet contains other antioxidant compounds such as flavonoids, which remain stable even after cooking. All these active ingredients contribute to good eye and cardiovascular health, and play a preventive role against cancer. It is anti-aging, anti-cancer and recommended for pregnant women (rich in B9). This vitamin ensures fetal growth, especially in the first weeks of pregnancy..^{16, 17, 24}

Spinach

Spinach is rich in nutrients, low in calories and high in fiber, making it ideal for weight control. Thanks to nutrients such as folate and potassium, it is beneficial for heart health. Thanks to their lutein and zeaxanthin content (powerful antioxidants, important for preventing age-related macular degeneration). In short, the vitamins and antioxidants they contain are invaluable for boosting the immune system..^{16, 17, 25}

Ginger

Ginger is known for its many health benefits. It contains bioactive compounds that help reduce inflammation in chronic pain sufferers. It is used to relieve nausea associated with motion sickness and during pregnancy, etc. Ginger stimulates bile production, aids food digestion and helps relieve gastrointestinal disorders. It is antiviral, antibacterial, anticancer, etc..^{16, 17, 26}

Targeted ingredients in Quotidien Femmes +

Red clover 

It is said to have depurative (blood-cleansing), diuretic, choleretic (stimulates bile production), expectorant and antispasmodic properties.

Red clover is rich in isoflavones and may relieve menopausal symptoms..^{16, 27}

Raspberry leaf 

Raspberry is an important tonic for the female reproductive system. It is good for all ages. It nourishes, strengthens and balances it. What's more, its tonic action is cumulative, making it an excellent support plant. It regulates the menstrual cycle, and its astringent action tones mucous membranes and balances heavy periods. It harmonizes premenstrual syndrome. It can also be a companion plant during pregnancy..^{16, 28}

Cherry Acerola 

High in vitamin C and a powerful antioxidant, it can support the immune system and nourish the adrenal glands in times of stress..^{16, 29}

Superfoods: chlorella, kelp and baobab

Chlorella, kelp and baobab are foods, plants and algae that are major sources of these powerful phytochemicals and antioxidants. They are toxic waste collectors that patrol our bodies..⁴

Targeted ingredients in Quotidien Hommes +

Siberian ginseng 

This plant is recognized as an "adaptogen" that strengthens the body in times of stress, when physical and mental demands increase. It is a good ally in times of exhaustion and depression..^{17, 30}

Organic hawthorn

This plant is used in traditional phytotherapy to help maintain and support cardiovascular health. It should therefore be considered in cases of arrhythmia, hypertension and cardiovascular disease (atherosclerosis, hyperlipidemia, etc.)..^{17, 31}

Organic saw palmetto 

This plant improves prostate health. It prevents the symptoms of benign prostatic hyperplasia (enlargement of the prostate) and the urgent and frequent need to urinate or incomplete urination. It also prevents hair loss by stimulating male hormones, including testosterone. It is said to have an effect on libido, erectile and ejaculatory function.^{17, 32} 

In conclusion

Multivitamins can help fill gaps and support overall good health. It is always advisable to discuss your needs with a health professional.

A daily dose of transformative wellness!

About the author

Marie Couture, Certified Naturopath

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