Would like some advice on selecting a multi-vitamin

[Jeff7181]

So I decided to try taking a multi-vitamin to help fill the gaps in my diet.

First... a typical day for me...

Breakfast - small 6 oz. cup of yogurt, at least one 12 oz. glass of water and a granola bar (those crunchy ones that come two in a pack)

Snack - granola bar (Quaker... peanut butter chip usually) or a package of peanut butter sandwich crackers and either an apple or banana

Lunch - 12" Subway Club with cheese and mayonaise

Snack - apple or banana or sliced veggies such as broccoli, celery, tiny carrots, bell peppers

Dinner - usually some sort of dish that contains beef or chicken... with some kind of pasta or rice to go with it

I think I have a pretty well rounded diet now that I look at what I'm eating now. Of course there's the occasional burger and fries meal or a few cookies as a snack but those are becoming less frequent.


My breakfast could probably use the most help, which I'll work on in time. But for now I'm thinking a multi-vitamin might help me start the day off with a bit more energy and I was wondering what type of "stats" I should look for.

By the way, I'm a 28 year old male, 6 feet tall, just under 200 pounds. Based on some rough estimates from fitday.com even on my least active days where I take a break from my workouts I burn around 2300 calories. When I work out, I estimate maybe an additional 500-700 calories burned.

 

[SociallyChallenged]

I think you could manage to worry about your diet a bit more than your multivitamin first. Your source of energy? Way, way too dominantly carbohydrate based. Where's the protein? The subway club doesn't have that much and dinner is only once a day. On top of that, you do need a fair bit more fat - almonds, peanuts, sunflower seeds, olive oil, etc are all good sources. I feel you could get most of your vitamins from your diet if you cleaned everything up. I like that you have veggies and stuff like that, but unless you're pretty active in the cardiovascular sense, you're taking in too many carbs.

Also, when you workout, unless you're doing over an hour of cardio, you're not burning anywhere near 500-700 calories. Calorie counter calculators for activity are so bad you'd be amazed.

 

[Jeff7181]

Hmmm... I could probably substitute my morning snack with almonds or peanuts. A cup is a reasonable serving size, right?

I'm trying not to make changes that are too drastic so I don't end up saying screw it and go back to my terrible eating habits from about 3 months ago which consisted of no breakfast, no morning snack, the equivalent of a double quarter pounder with cheese and large fries for lunch, 2-3 candy bars as a snack the rest of the evening and at least 60 ounces of diet sodas throughout the day until I get home from work and have about the same type of dinner I'm eating now, chased with a half a bag of Doritos, Cheetos or whatever other salty snack item I happened to have.

 

[Safeway]

I take Animal Pak by Universal. I know it is multivitamin overkill, but whatever.

 

[Jeff7181]

I was looking at some stuff at GNC before work today real quick and the staff was completely unhelpful... seemed rather expensive too, though to be honest I can't say I've ever priced vitamins before. Looked like $50/mo for a multi-pack that's supposed to be for joint health, which would be beneficial for me I think because of my messed up knee.

 

[Safeway]

Starting out, you can get some bulk multivitamin from CostCo. I take Animal Pak for some unknown reason, I like all the ridiculously large horse pills and the bad taste. It has tons of stuff in it, practically has the equivalent of a ZMA tab in it.

 

[SociallyChallenged]

Originally posted by: Jeff7181
I was looking at some stuff at GNC before work today real quick and the staff was completely unhelpful... seemed rather expensive too, though to be honest I can't say I've ever priced vitamins before. Looked like $50/mo for a multi-pack that's supposed to be for joint health, which would be beneficial for me I think because of my messed up knee.

I read your other post. Didn't know you had already made the change in diet. There is no way in hell you should pay $50 a month for a multivitamin or a multi-pack. Buy a general vitamin from a generally trusted company. Search around, look at the ones the FDA likes more. Joint health pills are usually just glucosamine with chondroitin. It hasn't been confirmed by the FDA. However, buying glucosamine and a multivitamin separately would still cost way, way less than $50 a month. Costco is a good bet for buying bulk too and saving money, like Safeway said. Animal Pak is ridiculous and overrated 😉 Don't get that.

 

[Jinru]

I take SportPharma Multi-V, the ingredients used are comparable to some high priced multis.

 

[Jeff7181]

Originally posted by: SociallyChallenged

Originally posted by: Jeff7181
I was looking at some stuff at GNC before work today real quick and the staff was completely unhelpful... seemed rather expensive too, though to be honest I can't say I've ever priced vitamins before. Looked like $50/mo for a multi-pack that's supposed to be for joint health, which would be beneficial for me I think because of my messed up knee.

I read your other post. Didn't know you had already made the change in diet. There is no way in hell you should pay $50 a month for a multivitamin or a multi-pack. Buy a general vitamin from a generally trusted company. Search around, look at the ones the FDA likes more. Joint health pills are usually just glucosamine with chondroitin. It hasn't been confirmed by the FDA. However, buying glucosamine and a multivitamin separately would still cost way, way less than $50 a month. Costco is a good bet for buying bulk too and saving money, like Safeway said. Animal Pak is ridiculous and overrated 😉 Don't get that.

Yeah... I've made some pretty significant changes in diet about 3 months ago like I said. Now I'm still working on putting together an exercise program that I can keep up. I started a little over a month ago I think doing 60 minute workouts. I've since increased to 90 minutes workouts and I'm using about 150% of the weight I started with for my strength exercises. My weight is about the same but I can see and feel increased muscle tone so I'm confident I'm making real progress... burning fat and putting on muscle.

I'm happy with my progress in terms of my diet and habits and I'm confident if I keep it up the physical aspect will follow, but I know I can do better.

*EDIT* By the way... what kind of content should I be looking for in a multivitamin? Should I be looking for something that provides 100% of a lot of the daily recommended values? Should I be more concerned about certain things than others?

 

[SociallyChallenged]

Originally posted by: Jeff7181

Originally posted by: SociallyChallenged

Originally posted by: Jeff7181
I was looking at some stuff at GNC before work today real quick and the staff was completely unhelpful... seemed rather expensive too, though to be honest I can't say I've ever priced vitamins before. Looked like $50/mo for a multi-pack that's supposed to be for joint health, which would be beneficial for me I think because of my messed up knee.

I read your other post. Didn't know you had already made the change in diet. There is no way in hell you should pay $50 a month for a multivitamin or a multi-pack. Buy a general vitamin from a generally trusted company. Search around, look at the ones the FDA likes more. Joint health pills are usually just glucosamine with chondroitin. It hasn't been confirmed by the FDA. However, buying glucosamine and a multivitamin separately would still cost way, way less than $50 a month. Costco is a good bet for buying bulk too and saving money, like Safeway said. Animal Pak is ridiculous and overrated 😉 Don't get that.

Yeah... I've made some pretty significant changes in diet about 3 months ago like I said. Now I'm still working on putting together an exercise program that I can keep up. I started a little over a month ago I think doing 60 minute workouts. I've since increased to 90 minutes workouts and I'm using about 150% of the weight I started with for my strength exercises. My weight is about the same but I can see and feel increased muscle tone so I'm confident I'm making real progress... burning fat and putting on muscle.

I'm happy with my progress in terms of my diet and habits and I'm confident if I keep it up the physical aspect will follow, but I know I can do better.

*EDIT* By the way... what kind of content should I be looking for in a multivitamin? Should I be looking for something that provides 100% of a lot of the daily recommended values? Should I be more concerned about certain things than others?

If you're male, which since this is AT I'll assume, you want to look for one without iron. Iron supplementation for men has been shown to cause a sort of iron damage in the body. Women bleed on a rhythm and need iron supplements; men don't. Other than that, just find a reputable, high quality one.

 

[Jack Ryan]

Now Adam

 

[NGC_604]

Originally posted by: Jack Ryan
Now Adam

I agree. If you're going to take a multivitamin, that is the one you want to get.

 

[SP33Demon]

Originally posted by: Jack Ryan
Now Adam

Yep, I take that currently as well and the 2500% of B6 and 1667% of B12 give me a good energy boost. In addition, I'm going to start cycling NOW Special Two every other day, for even cheaper ($10.93 for 30 days) than Adam ($12 for 30 days).

This is mainly because Special Two has Chlorella and Spirulina, both detox heavy metals from the body. The main point is that Chlorella (broken cell wall form) has been shown in numerous clinical studies to reduce cancer rates dramatically as well as a host of other benefits. That's enough proof for me to take it, especially with as many dioxins that are in our food (processed meat especially).

Study 1
Study 2
Study 3
Study 4
Study 5

However, I still think Adam is top notch because it has grape seed extract (huge antioxidant), CoQ10 (minor heart/sperm benefits), Saw Palmetto/Ginseng (male virility), lycopene (baby Aspirin effect), and lutein (essential for the eyes).

Btw I buy the NOW stuff in veggie capsule form (not tablet), and luckyvitamin has the best prices I've found.

 

[SociallyChallenged]

Originally posted by: SP33Demon

Originally posted by: Jack Ryan
Now Adam

Yep, I take that currently as well and the 2500% of B6 and 1667% of B12 give me a good energy boost. In addition, I'm going to start cycling NOW Special Two every other day, for even cheaper ($10.93 for 30 days) than Adam ($12 for 30 days).

This is mainly because Special Two has Chlorella and Spirulina, both detox heavy metals from the body. The main point is that Chlorella (broken cell wall form) has been shown in numerous clinical studies to reduce cancer rates dramatically as well as a host of other benefits. That's enough proof for me to take it, especially with as many dioxins that are in our food (processed meat especially).

Study 1
Study 2
Study 3
Study 4
Study 5

However, I still think Adam is top notch because it has grape seed extract (huge antioxidant), CoQ10 (minor heart/sperm benefits), Saw Palmetto/Ginseng (male virility), lycopene (baby Aspirin effect), and lutein (essential for the eyes).

Btw I buy the NOW stuff in veggie capsule form (not tablet), and luckyvitamin has the best prices I've found.

In reference to the bold part - you do realize that the body often times can't expel heavy metals, right? Especially the brain. That's why mercury, lead, etc poisoning isn't necessarily acute. If you eat a ton of tainted fish over 20 years, you'll get it eventually. It all adsorbs at the substantia nigra in the brain. Alzheimer's anyone? Perhaps some Parkinson's? Really though, still be careful about your heavy metal intake because a product like this isn't gonna fix anything like that.

 

[SP33Demon]

Originally posted by: SociallyChallenged

Originally posted by: SP33Demon

Originally posted by: Jack Ryan
Now Adam

Yep, I take that currently as well and the 2500% of B6 and 1667% of B12 give me a good energy boost. In addition, I'm going to start cycling NOW Special Two every other day, for even cheaper ($10.93 for 30 days) than Adam ($12 for 30 days).

This is mainly because Special Two has Chlorella and Spirulina, both detox heavy metals from the body. The main point is that Chlorella (broken cell wall form) has been shown in numerous clinical studies to reduce cancer rates dramatically as well as a host of other benefits. That's enough proof for me to take it, especially with as many dioxins that are in our food (processed meat especially).

Study 1
Study 2
Study 3
Study 4
Study 5

However, I still think Adam is top notch because it has grape seed extract (huge antioxidant), CoQ10 (minor heart/sperm benefits), Saw Palmetto/Ginseng (male virility), lycopene (baby Aspirin effect), and lutein (essential for the eyes).

Btw I buy the NOW stuff in veggie capsule form (not tablet), and luckyvitamin has the best prices I've found.

In reference to the bold part - you do realize that the body often times can't expel heavy metals, right? Especially the brain. That's why mercury, lead, etc poisoning isn't necessarily acute. If you eat a ton of tainted fish over 20 years, you'll get it eventually. It all adsorbs at the substantia nigra in the brain. Alzheimer's anyone? Perhaps some Parkinson's? Really though, still be careful about your heavy metal intake because a product like this isn't gonna fix anything like that.

Of course what you're saying is completely hypothetical. Nobody who is educated is going to eat a ton of shark/tuna/foods=known heavy metals. Nothing you've said has disproved any of the 5 studies that show chlorella reduces cancer risk and helps expel dioxins. Of course it's not going to be 100%, there's no miracle pill that exists like that or nobody would get cancer.

 

[SociallyChallenged]

Originally posted by: SP33Demon

Originally posted by: SociallyChallenged

Originally posted by: SP33Demon

Originally posted by: Jack Ryan
Now Adam

Yep, I take that currently as well and the 2500% of B6 and 1667% of B12 give me a good energy boost. In addition, I'm going to start cycling NOW Special Two every other day, for even cheaper ($10.93 for 30 days) than Adam ($12 for 30 days).

This is mainly because Special Two has Chlorella and Spirulina, both detox heavy metals from the body. The main point is that Chlorella (broken cell wall form) has been shown in numerous clinical studies to reduce cancer rates dramatically as well as a host of other benefits. That's enough proof for me to take it, especially with as many dioxins that are in our food (processed meat especially).

Study 1
Study 2
Study 3
Study 4
Study 5

However, I still think Adam is top notch because it has grape seed extract (huge antioxidant), CoQ10 (minor heart/sperm benefits), Saw Palmetto/Ginseng (male virility), lycopene (baby Aspirin effect), and lutein (essential for the eyes).

Btw I buy the NOW stuff in veggie capsule form (not tablet), and luckyvitamin has the best prices I've found.

In reference to the bold part - you do realize that the body often times can't expel heavy metals, right? Especially the brain. That's why mercury, lead, etc poisoning isn't necessarily acute. If you eat a ton of tainted fish over 20 years, you'll get it eventually. It all adsorbs at the substantia nigra in the brain. Alzheimer's anyone? Perhaps some Parkinson's? Really though, still be careful about your heavy metal intake because a product like this isn't gonna fix anything like that.

Of course what you're saying is completely hypothetical. Nobody who is educated is going to eat a ton of shark/tuna/foods=known heavy metals. Nothing you've said has disproved any of the 5 studies that show chlorella reduces cancer risk and helps expel dioxins. Of course it's not going to be 100%, there's no miracle pill that exists like that or nobody would get cancer.

Doh, sorry, I started bolding a line below where I meant to. I meant to address the detoxing of heavy metals. Things you intake can't really help that. Your body has a really hard time doing this. It actually can't in the brain. At all. So eating something won't make you more likely to expel heavy metals. They're there for good.

 

[JellyBaby]

Now Adam may have one or two issues, according to ConsumerSearch.com who recently reviewed a bunch of multis.

They said ComsumerLabs.com (the researcher) failed Now Adam due to excessive niacin and more importantly for having far more folic acid that claimed on the label. They found 2,070 mcg where the dailly "tolerable upper limit" is 1,000 mcg.

That level of folic acid may increase the risk of prostate cancer.

I take a Target store brand men's multi which unfortunately they didn't directly comment on but it has 400 mcg of folic acid which on the label is 100% of the DV. So is the limit 1K or 400? /shrug

 

[StageLeft]

Originally posted by: Jeff7181
I was looking at some stuff at GNC before work today real quick and the staff was completely unhelpful... seemed rather expensive too, though to be honest I can't say I've ever priced vitamins before. Looked like $50/mo for a multi-pack that's supposed to be for joint health, which would be beneficial for me I think because of my messed up knee.

$50 month is small money for something that really helps. Which this almost certainly doesn't.

I have given up on multi-vitamins at this time. The science simply doesn't indicate that the average person can really benefit from them as a net gain, at least from what I've read, and there are plenty of negatives of vitamin supplementation well documented, too. It's all far too vague and inexact. The science is constantly changing, and I do mean constantly, and as far as I know there is no official, credible scientific body that recommends vitamin supplementation for an adult not suffering from some kind of an ailment.

I bolded the last because it's important. Academic debate in this could range indefinitely with endless anecdotes and gotchas, but until a group actually charged with public health and able to make reasonably objective statements recommends supplementation, I simply see no good reason for it.

 

[SociallyChallenged]

Originally posted by: Skoorb

Originally posted by: Jeff7181
I was looking at some stuff at GNC before work today real quick and the staff was completely unhelpful... seemed rather expensive too, though to be honest I can't say I've ever priced vitamins before. Looked like $50/mo for a multi-pack that's supposed to be for joint health, which would be beneficial for me I think because of my messed up knee.

$50 month is small money for something that really helps. Which this almost certainly doesn't.

I have given up on multi-vitamins at this time. The science simply doesn't indicate that the average person can really benefit from them as a net gain, at least from what I've read, and there are plenty of negatives of vitamin supplementation well documented, too. It's all far too vague and inexact. The science is constantly changing, and I do mean constantly, and as far as I know there is no official, credible scientific body that recommends vitamin supplementation for an adult not suffering from some kind of an ailment.

I bolded the last because it's important. Academic debate in this could range indefinitely with endless anecdotes and gotchas, but until a group actually charged with public health and able to make reasonably objective statements recommends supplementation, I simply see no good reason for it.

The bold part is true. The only benefits I've ever seen have been very minimal and in people that are sick or unhealthy - cancer patients, elderly, women with osteoporosis. Good point, Skoorb.