Multivitamins or individual - recommendations?

[Bellsonit]

Hi all I hope you’re doing well.

I was wondering if anyone had recommendations for a good multi vit containing ferritin, folate and selenium or am I better off using individual?

Do you have recommendations for good ones?

I’ve been using vitamin B complex (ignneus super b) for the last 2 months but haven’t felt any different.

I know in my last test results thread you mentioned trying selenium and ferritin but at the time I was a little skint so went with vitamin B.

Any help would be really appreciated

[greygoose]

You shouldn't take a multivitamin for all sorts of reasons.

* If your multi contains iron, it will block the absorption of all the vitamins - you won't absorb a single one! Iron should be taken at least two hours away from any other supplement except vit C, which is necessary to aid absorption of iron, and protect the stomach.

* If your multi also contains calcium, the iron and calcium will bind together and you won't be able to absorb either of them.

* Multi's often contain things you shouldn't take or don't need : calcium, iodine, copper. These things should be tested before supplementing.

* Multi's often contain the cheapest, least absorbable form of the supplement : magnesium oxide, instead of magnesium citrate or one of the other good forms; cyanocobalamin instead of methylcobalamin; folic acid instead of methylfolate; etc. etc. etc. This is especially true of supermarket multis.

* Multi's do not contain enough of anything to help a true deficiency, even if you could absorb them.

* When taking several supplements, you should start them individually at two weekly intervals, not all at once as you would with a multi. Because, if you start them all at once, and something doesn't agree with you, you won't know which one it is and you'll be back to square one.

* Most supplements should be taken at least two hours away from thyroid hormone, but some - iron, vit D, magnesium and calcium (should you really need to take it) should be taken at least four hours away from thyroid hormone.

* The magnesium you take - and just about everybody needs to take it - should be chosen according to what you want it to do:

Magnesium citrate: mild laxative, best for constipation.

Magnesium taurate: best for cardiovascular health.

Magnesium malate: best for fatigue – helps make ATP energy.

Magnesium glycinate: most bioavailable and absorbable form, non-laxative.

Magnesium chloride: for detoxing the cells and tissues, aids kidney function and can boost a sluggish metabolism.

Magnesium carbonate: good for people suffering with indigestion and acid reflux as it contains antacid properties.

Worst forms of magnesium: oxide, sulphate, glutamate and aspartate.

With a multivitamin, you are just throwing your money down the drain, at best, and doing actual harm at worst. Far better to get tested for vit D, vit B12, folate and ferritin, and build up your supplementation program based on the results. A vitamin or a mineral is only going to help you if you need it, anyway. More of something you don’t need is not better, it's either pointless or even dangerous, as with iodine, calcium, iron or vit D.

[Bellsonit in reply to greygoose]

Thanks this is hugely helpful to know. My results suggested all were low or low end.

So I’ve been supplementing with vit B and also vit D spray but wanted to introduce ferritin and selenium based on suggestions from you guys recently

Is there a good selenium and ferritin to take?

[SeasideSusie Remembering in reply to Bellsonit]

Bellsonit

The best forms of selenium are selenium l-selenomethionine or yeast bound selenium, worst forms and should be avoided are selenite and selenate.

When I was taking selenium I liked this one:

cytoplan.co.uk/selenium?gcl...

Often on 3 for 2 which it is at the moment.

It is a yeast bound one which they state is "Suitable for vegetarians, vegans and for people with Candida and yeast sensitivities".

Many selenium supplements have an unpleasant odour, this one doesn't and is a very small tablet so it's easy to swallow.

Ferritin - 52.5ug/L - (range 13-150 optimal range 44-150)

You shouldn't consider taking an iron supplement unless you do an iron panel, if you already have a decent level of serum iron and a good saturation percentage then taking iron tablets can push your iron level even higher, too much iron is as bad as too little.

I suggested in reply to your previous post that eating liver is one way to raise ferritin level. I've done this successfully without it affecting the rest of my iron panel levels:

healthunlocked.com/thyroidu...

[Bellsonit in reply to SeasideSusie]

Thanks for the recommendations. I’ll have to do a bit of research there - I detest liver 😂 so will find another iron source.

I’ve had to supplement iron in the past but will see if I can get the full panel before doing any thing