Multivitamins: how to make the right choice?

At first glance, it is said that a multivitamin would be an interesting alternative to improve a poorly varied diet leading to various deficiencies. Today, in North America, food is more abundant than before, but much less nutritious.^{9, 11, 13, 14}

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

Why do we need a multivitamin?

The key factors

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

• Intensive cultivation methods which impoverish and unbalance the soil
• Soil leaching
• Hyperprocessing of foods
• The remote origin of our food (picking before maturation)
• Refining of cereal grains
• The pesticides used and the repercussions on our health (everything goes through the liver)
• The fashion for diets (yoyo effect)
• Junk food
• Eating quickly (not chewing enough)^{9, 11, 13, 14}

Other factors that influence taking a multivitamin:

• Stress
• Fatigue
• A chronic illness (example: irritable bowel)
• Taking medications, example: for high blood pressure, diuretics help reduce blood pressure but can cause a decrease in levels of magnesium, potassium and calcium, etc.

Our way of life

Our eating behaviors can sometimes cause deficiencies in essential nutrients due to the emphasis on processed and nutrient-poor foods.

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

Pregnant women, postmenopausal women, older adults 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 get all nutrients in optimal amounts 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, which continue to grow, we can really feel lost when it is time to make a choice. Not to mention that each brand is supported by a marketing argument which requires basic knowledge to navigate..^{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 made in a laboratory.

• The effectiveness of food-based multivitamins may vary depending on several factors, including 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.

Reminder: if you are unsure of your choice during a visit to one of the stores La Boite à Grains, you can call on the health advisors present because they will be able to guide you towards personalized choices.

Living Alchemy’s innovative multivitamins

Living Alchemy is a brand that stands out with its approach to natural fermentation to create supplements based on foods, plants and mushrooms. Their fermentation method is designed to improve the bioavailability of nutrients, which brings a high potential level of absorption of vitamins and minerals by the body.^{16, 17}

Daily Women + and Daily Men + are more than classic multivitamins. Part of a revolutionary product line packed with the power of activated, full-spectrum nutrients, derived from whole foods and fermented.^{16, 17}

Organic and fermented ingredients

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

The foods, plants and mushrooms used in Living Alchemy's formulas are organic, from a long traditional fermentation, and made in small batches. This fermentation takes place in a kombucha-kefir culture with diverse strains of therapeutic microorganisms (yeasts and bacteria). The final step, cold freeze-drying (dehydration), retains all of this life of activated (microorganisms) and nutrients.^{16, 17}

And to preserve all this vitality, the encapsulation of the products is done slowly. The advantage of using fermentation is that it increases the absorption of vitamins and minerals present in foods 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 enzyme intake^{16, 17}

Everything is made better and 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 various essential needs. These nutrients become more powerful, since they are highly absorbable.^{16, 17}

Fermented and complete 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
• How the immune system works
• Blood sugar regulation
• Cell division, DNA and RNA synthesis
• Regulation of homocysteine level
• Functioning of the nervous system^{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 bones (vit. D, K2)
• Compensates for lack of sunlight (vit. D)
• Contributes to normal coagulation (vit. K2)
• Plays a role in the process of cell division (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)
• Participates in the production of collagen (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:

• Metabolism of fats, proteins and carbohydrates
• Construction of bones, teeth and connective tissues (in the development, maintenance and solidification of bone)
• Regulation of the heart and muscle contraction (essential for cardiovascular function, blood clotting, proper functioning of nerve and muscle cells)
• Maintenance of cellular integrity and the immune system
• Regulation of the nervous system
• Hair and skin care
• Regulator of blood circulation

The Living Alchemy company uses koji (rice) mycelia in its “Quotidien Femmes + and Quotidien Hommes +” formulas, which provide a slow-release, powerful and highly absorbable natural form of zinc and iron.

The role of antioxidants

When we breathe, oxygen serves as fuel to produce chemical energy in the form of a very important molecule called ATP (adenosine triphosphate). This fuel, in its metabolization, creates quantities of “waste” called “free radicals”. Free radicals are very unstable molecules because they have a "single" electron that triggers destructive chain reactions that damage the cell.^{4, 6, 12}

Antioxidants are molecules with several electrons that can be released easily by donating electrons to free radicals so as to neutralize their unstable effects and render them harmless.^{4, 6, 12} 

Featured Foods in Living Alchemy Multivitamins

Turmeric

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

Moringa 

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

Carrot 

The main carotenoids found in carrots, raw, cooked or in juice, are beta-carotene, lutein and zeaxanthin. It also has effective antioxidant properties to neutralize free radicals. These same carotenoids would have protective effects against several diseases such as cancer, cardiovascular diseases, certain diseases linked to aging, such as cataracts, etc..^{16, 17, 20}

Chaga 

Chaga is a true treasure of nature that boasts an impressive array of essential nutrients. It is a native black polypore fungus with an orange center that grows only on mature white and yellow birch trees. In fact, it contains a lot of antioxidant elements (betulin, betulinic acid, beta-glucans, polyphenols, superoxide dismutases, etc.) It is for this reason that it is attributed with antioxidant, anti-inflammatory, immune and adaptogenic properties..^{8, 16, 17}

Maca

Maca is a tuber that is eaten fresh like a sweet potato, but which is also dried to preserve it and turn it into powder. It is also called "Peruvian ginseng" which grows in the highlands at the top of the Andes. It is used for its nutritional values ​​but also in traditional Peruvian medicine, where it is believed to have many virtues to relieve several ailments. It is used as much at the hormonal level, for menopause or for menstrual disorders as for a weakened immune system. It can also relieve constipation, joint pain and symptoms of depression..^{16, 17, 22}

Lemon

Lemon is one of the fruits that contains the most vitamin C, which makes it an excellent antioxidant. Its protective molecules are flavonoids and limonoids. These help slow the growth of certain metastases and tumors.

Lemon has the power to purify the body because it is a diuretic food, in addition to helping to fight cholesterol. The vitamin C it contains supports a decline in the immune system during a cold, flu and/or sore throat, etc..^{16, 17, 21}

Nettle

Nettle is a wild plant, it is a large perennial herb, known for its many medicinal properties for health. It stands out as a traditional feminine remedy to reduce excessive menstrual flow and thus, it fights anemia and stimulates lactation. Due to its depurative powers, it is diuretic, perfect when water retention is felt or when there are symptoms of gout or kidney stones. In addition, this plant is very anti-inflammatory and can alleviate arthritic pain. A true gift from nature.^{16, 17, 23}

Beetroot

Beetroot is one of the rare sources of betalain, a family of pigments contributing to its pronounced color. This is also what gives it its power as an antioxidant. Betalain would have anti-inflammatory and anti-tumor properties and would protect the liver.

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

Spinach

Spinach is rich in nutrients, low in calories but high in fiber, making it an ideal food when trying to control your weight. Nutrients like folate and potassium benefit heart health. Thanks to their lutein and zeaxanthin content (powerful antioxidants, important for preventing age-related macular degeneration). In short, its vitamins and antioxidants present are valuable for strengthening the immune system.^{16, 17, 25}

Ginger

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

The targeted ingredients of Quotidien Femmes +

red clover 

It would be attributed virtues such as: depurative (cleans the blood), diuretic, choleretic (stimulates the production of bile), expectorant and antispasmodic.

Red clover is said to be rich in isoflavones and could relieve menopausal symptoms.^{16, 27}

Raspberry leaf 

Raspberry is an important tonic for the female reproductive system. It is good at any age. It nourishes it, strengthens it and balances it. In addition, its tonic action is cumulative, which makes it an excellent supporting plant. It regulates the menstrual cycle, and through its astringent action it tones the mucous membranes and balances excessively heavy periods. It harmonizes premenstrual syndrome. It can also be a companion plant during pregnancy.^{16, 28}

Acerola Cherry 

It is high in vitamin C, in addition to being a powerful antioxidant, and 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 very important sources of these powerful phytochemicals and antioxidants. They are toxic waste collectors who patrol our body.⁴

The targeted ingredients of Quotidien Hommes +

Siberian Ginseng 

This plant is recognized as an “adaptogenic plant” which strengthens the body in times of stress when demands increase in terms of physical and mental demands. She is a good ally in times of exhaustion and depression.^{17, 30}

Organic hawthorn

This plant is used in traditional herbal medicine 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 herb 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. In addition, it prevents hair loss since it stimulates male hormones including testosterone. It is said that it has an action on libido, erectile and ejaculatory function.^{17, 32} 

In conclusion

Multivitamins can help fill gaps and support overall good health. It is always recommended to speak with a healthcare professional to determine your needs.

A daily dose of transformative well-being!

About the author

Marie Couture, Qualified Naturopath

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