I think it is very important to start any conversation about supplemental vitamins by saying that vitamins are in no way a replacement or substitute for healthy eating, and most of your nutrients should come from the food you eat. That said, it can be difficult to get a full complement of vitamins and minerals from even the healthiest diet. In addition, other lifestyle factors including the stresses of modern living (not to mention most pharmaceutical medications) deplete our body of essential nutrients.

The combination of a good, food-based multi-vitamin/mineral and a few select other supplements can be an excellent foundation from which to assure a baseline level of good health. You will likely find that your family succumbs to fewer viruses and illnesses once you have established a regular vitamin and supplement regime.

What to look for in a multi-vitamin

It is important that the multi-vitamin you choose comes from a whole foods source, is free of additives and synthetic vitamins, and is made by a reputable manufacturer. Do your homework, or go to a good health food store staffed by knowledgeable people.

The highest quality multivitamins include a full complex of minerals, some of which must be chelated. Chelated means that the mineral is attached to an amino acid or other organic compound which allows the two to remain bonded in the digestive system. Calcium and magnesium do not necessarily benefit from chelation, but it is essential that selenium is chelated. Look for forms like selenomethionine or selenoglutathione in your multi. And look for a full range of minerals – the presence of minerals such as molybdenum suggests that a comprehensive range of minerals is included.

A full spectrum of B vitamins is also an important feature of a good multivitamin. B vitamins are water soluble which means they need to be taken daily; they are easily depleted by stress, exercise, high carbohydrate diets, and many drugs. Look for at least 25 mg of vitamin B6 for adults; 10-15 mg of B6 for children.  This is a relatively reliable benchmark for ensuring that the other B vitamins are at an adequate level. Women of childbearing age will also want to look for folic acid (B9).

It’s important to note that RDAs (Recommended Daily Allowances) are not the same as optimal levels. Research suggests that the RDAs for most vitamins may be quite low, and generally insufficient. As well, I personally like to change my multi when I finish a bottle, alternating between a couple of options. Every manufacturer has a different balance of vitamins and minerals, and I think it’s a good idea to get a full range.

Additional vitamins/supplements to consider

Bearing in mind that vitamins, minerals and other supplements work in concert with each other, there are three other “foundational” supplements I believe provide important benefits when taken daily:

Vitamin D

The health benefits of this “sunshine” vitamin are too many to list here. Suffice it to say that there is ample evidence that most of us who live in cold, dark climates are likely to be deficient in vitamin D deficient and the impact of this on our health is extensive. (Editor’s note: For a fuller discussion on this topic, read our three-part series of articles by Dr. Aileen Burford-Mason.) Optimally, you should test your 25 Hydroxy D levels to ensure you are taking enough vitamin D. A qualified health practitioner can assess your test results and make recommendations regarding vitamin D supplementation accordingly.

Probiotics

Probiotics are live organisms that improve the balance of good and bad microorganisms in the digestive tract. They are essential for good bowel health and for immune system function. The benefits of taking a high quality probiotic supplement daily are enormous.

Omega 3 fatty acids

This is one of the “good fats” – an essential unsaturated fatty acid necessary for many functions, including brain health and cardiovascular health. It has been shown that most people are deficient in Omega 3s, necessary for balancing the impact of the more problematic Omega 6s which are heavily present in western diets. We know that an excess of Omega 6 can have serious negative consequences to our health, and supplementation with Omega 3s is necessary to rectify the imbalance. Children with hyperactivity and learning disorders need Omega 3s for brain function. Diabetes, some cancers, hypertension, heart disease, obesity and premature aging have all been linked in research studies to Omega 3 deficiency.

Fish is an excellent source of Omega 3s, but much fish contains excessive levels of mercury and eating fish like tuna should be limited. Grass-fed beef has Omega 3 levels higher than that of salmon – so be sure that if you eat beef, you are getting grass fed beef (grain-fed beef is rich in Omega 6s and best avoided). An Omega 3 supplement is the easiest way to assure adequate levels of this essential, healthy fat.

A word of caution: not all Omega 3 fish oils are the same. You’ll want to look for an environmentally sustainable source of fish oil which provides, as a general guideline, roughly 750 mg of EPA and 500 mg of DHA daily for adults; half that for children under 12. (I personally prefer krill oil for both nutritional and environmental reasons.) Vegetarian sources of Omega 3s such as flax and chia seeds are less effective but still provide some benefit.

There are other supplements that may be appropriate for you to take in addition to the “foundational” ones discussed here. Everyone has different needs — there is no one-size-fits-all approach. It is always best to assessed by a qualified health practitioner, who will take a variety of factors, including your age, lifestyle, overall health profile and specific symptoms and concerns into consideration.

The daily habit

Getting into a pattern of taking daily vitamins takes some initial effort, but should then become as simple and regular as brushing your teeth. I suggest that you teach your children to take responsibility for this themselves – it’s a good way to initiate a life-long habit that will serve them well. Use colored stickers on the top of the bottles to help children know what to take. Liquid vitamins/minerals are more easily absorbed, and more readily swallowed by children in particular. You may want to look for this option.

Beth Landau-Halpern is a Toronto-based homeopath who trained in homeopathy in London UK, after a first career as a dancer. She loves the deep connection she feels with the clients she works with and knows that listening well is a necessary aspect of healing.  Beth treats patients of all ages and sizes, for all sorts of disorders, but has a special interest in treating children with ADHD and Autism. She is currently training as a CEASE therapist – one of only a few Canadian homeopaths certified in this effective homeopathic approach to treating autism.  In addition to private practice, Beth teaches classes in homeopathy geared towards family health and wellness.  For more information, visit Beth at her websites: http://blh-homeopath.com and http://adhdhomeopath.com.