CHOOSING A MULTIVITAMIN

Multivitamins have become a staple in many Australians daily routine with estimated sales of in excess of $146 million annually. They have been touted for all ages as an essential supplement to our diets; but do we really need them and how do we choose a good one?

The case for multivitamins:

• Typical western diet consists of highly processed and nutritionally deficient foods


• Deficiencies are identified as risk factors for many disease states such as osteoporosis, cancer and cognitive decline; as well as poor immune function, fatigue and reduced ability to cope with stress.


• Many sectors of the community may have a reduced ability to digest food and assimilate nutrients such as the elderly, alcoholics and those with allergies and digestive inflammation.


• During certain phases of life we may require more than what we consume through our diet- such as during pregnancy, highly stressful events, high physical activity, when we are sick or as digestion diminishes.

Most multivitamin dosages are based on the individual nutrients RDI which determines the amount of a nutrient needed per day to prevent disease. Today however, we realise consuming doses greater than the bare minimum can not only reduce disease risk but also help acute needs such as immune enhancement and energy.

What makes a good Multi?

• A balance of vitamins equivalent to the ratios required by the body and to produce a synergistic effect. ie a calcium to magnesium ratio close to 2:1.


• Nutrient forms and bound minerals. For example Natural Vitamin E is better absorbed than synthetic Vitamin E. While citrates, chelates and phosphates provide higher bioavailibility than inorganic salts such as oxides, chlorides and sulphates.


• Non-competing nutrients. For example Ascorbic acid may degrade other nutrients due to its acidic properties compared to calcium ascorbate which is neutral.


• Meeting or exceeding current Australian RDI's

Research:

• A 2002 Study suggested all adults should take a multivitamin daily and an increased dose may be recommended for those at high risk of disease (such as elderly)


• Young men taking a multivitamin in a randomised controlled trial observed benefits for stress, anxiety, energy and concentration (2007)


• Dietary epidemiological study combined with a study on disease state concluded consuming a daily multivitamin far outweighs any potential risk. (2007)

Our Recommendations:

At Evelyn Faye Nutrition we have a range of high quality multivitamins; our staff favorites are:

• Bioceutical MultiEssentials or Women's essentials


• Fusion Advanced multivitamin


• Eagle Tresos B with Selenium


• Body Science Multi VMA

Suffering from PMS? Maybe Vitex can help?

Vitex agnus-castus, otherwise known as Chaste tree has been used as a medicinal plant since Hippocrates in 450BC. Today Vitex is used by western herbalists for a range of female gynaecological conditions and science is now validating what traditional healers have been practicing for centuries.

Vitex is said to be the herb of the luteal phase of the female cycle (that is from ovulation to the first day of menses). It is particularly useful for conditions that occur during this time, those known as premenstrual symptoms or, PMS. Positive effects have been noted for acne, cold sores and genital herpes, fluid retention and breast tenderness as well as menstrual irregularities or for those who do not get periods (amennorrhoea).

It is thought that Vitex aids conditions characterised by low progesterone secretion and elevated prolactin levels. This covers a range of PMS symptoms as well as altered menstrual cycle lengths, absent ovulation, absent periods and infertility. The causative factors are not completely understood however it seems to be related to stress leading to alterations of the hypothalamic control over ovarian function.

In 1993 52 women with luteal phase defects were involved in a randomized placebo controlled trial. They received a daily dose of 20mg of Vitex and after 3 months Prolactin levels were normalised and defects in progesterone production eliminated. There were no side effects and 2 of the women fell pregnant. (A. Milewicz 1993)

A Placebo controlled trail in 2000 involving 1634 patients suffering PMS symptoms including depression, anxiety, cravings, headaches and fluid retention took Vitex for 3 months and completed a questionnaire regarding their symptoms. 93% of patients reported a decrease in the number and severity of symptoms, some with complete cessation of complaints. 85% of physicians involved rated the herb as a good or very good treatment with no adverse reactions.

Vitex is a complex herb with variance in quality between brands. It should be used under the supervision of a practitioner, ask your naturopath if it would be appropriate for you. It is not recommended in conjunction with other hormonal medication such as the pill and HRT. It is usually taken as a once per day dose for between three and nine months, some changes in symptoms are usually present in the first cycle. Longer term prescriptions may be needed and this appears safe.