Multivitamins + Zinc & Overall Wellbeing
What are Multivitamins?test
A multivitamin is a supplement that combines different vitamins normally found in the foods you eat. It helps improve overall wellbeing, by bridging vitamin deficiencies that may be caused by poor nutrition, illness, pregnancy, digestive disorders, and other conditions1,2,3
Benefits of Multivitamins + Zinc
Who should take Multivitamins?
While certain groups are more likely to lack specific vitamins and minerals, multivitamins are a good supplement that everyone can use to meet their nutritional intake, along with proper diet and exercise.
Multivitamins are especially helpful for:
People on the go
Maintaining a well-balanced diet with sufficient nutrients may be challenging for those leading busy lives. Multivitamins help fill nutritional gaps and protect against the risks of chronic diseases2,3.
Fitness enthusiasts
Routine exercise may speed up the depletion of vitamins and minerals in the body. Calcium, Iron, Zinc, Magnesium, B-vitamins, Vitamin D, and antioxidants help fitness enthusiasts function at greater intensities4.
Vegans and vegetarians
As Vitamin B12 is found primarily in animal foods, those who adhere to plant-based diets are at a higher risk of deficiency of this vitamin. They may also lack Calcium, Zinc, Iron, Vitamin D, and Omega-3 Fatty Acids3.
Older Adults
Vitamin B12 absorption can decrease with age. Also, older adults may need more Calcium and Vitamin D2,3.
Weight watchers
Those who restrict their diet to lose weight or only eat select foods may not have the full range of micronutrients to support good health. Supplement a balanced diet with multivitamins and mineral supplements (VMS) to combat dietary deficits2,3.
Others
Those who are recovering from surgeries, or suffering from chronic conditions like IBS that don’t allow you to get all your nutrients from food alone, may also benefit from taking multivitamins2,3.
People on the go
Maintaining a well-balanced diet with sufficient nutrients may be challenging for those leading busy lives. Multivitamins help fill nutritional gaps and protect against the risks of chronic diseases2,3.
Fitness enthusiasts
Routine exercise may speed up the depletion of vitamins and minerals in the body. Calcium, Iron, Zinc, Magnesium, B-vitamins, Vitamin D, and antioxidants help fitness enthusiasts function at greater intensities4.
Vegans and vegetarians
As Vitamin B12 is found primarily in animal foods, those who adhere to plant-based diets are at a higher risk of deficiency of this vitamin. They may also lack Calcium, Zinc, Iron, Vitamin D, and Omega-3 Fatty Acids3.
Older Adults
Vitamin B12 absorption can decrease with age. Also, older adults may need more Calcium and Vitamin D2,3.
Weight watchers
Those who restrict their diet to lose weight or only eat select foods may not have the full range of micronutrients to support good health. Supplement a balanced diet with multivitamins and mineral supplements (VMS) to combat dietary deficits2,3.
Others
Those who are recovering from surgeries, or suffering from chronic conditions like IBS that don’t allow you to get all your nutrients from food alone, may also benefit from taking multivitamins2,3.
What ingredients to look for in a Multivitamin?
There are a variety of multivitamin supplements available in Philippines, catering to different needs. However, for sustained energy and to help support your immunity, this list contains a combination of some the most important ingredients to look for in a multivitamin.
| VITAMIN OR MINERAL | RECOMMENDED DIETARY ALLOWANCE (RDA) NUTRIENTS WITH AIS ARE MARKED WITH AN (*) |
|---|---|
| Ascorbic Acid | Women: 60 mg Men: 70 mg |
| Zinc | Men: 6.5 mg Women: 4.6 mg |
| Vitamin E | Adults: 10 mg |
| Niacin (Vitamin B3) | Men: 16 mg Women: 14 mg |
| Pantothenic Acid | Adults: 5 mg |
| Vitamin B6 | 20+: 1.3 mg 50+ men: 1.7 mg 50+ women: 1.6 mg |
| Vitamin B1 | Men: 1.2 mg Women: 1.1 mg |
| Vitamin B2 | Men: 1.3 mg Women: 1.1 mg |
| Vitamin B12 | Adults: 2.4 mg |
| Folic Acid | Adults: 400 µgDFE |
What can I eat to get the vitamins and minerals I need?
While a multivitamin supplement conveniently combines all the important ingredients you need for everyday immunity and energy, you can also get them naturally from the foods you eat.
Get your Vitamin C
Citrus fruits, cantaloupes, kiwis, broccoli, and red cabbage are great sources of Vitamin C5.
Load up on Zinc
Some great sources of zinc are red meat; shellfish (particularly oysters); legumes; seeds like hemp, pumpkin and sesame; and nuts such as pine nuts, peanuts, cashews and almonds6.
Eat some Vitamin E
For Vitamin E, substitute regular cooking oil with wheatgerm oil. Choose Atlantic salmon and rainbow trout. And enjoy some peanut butter, almonds and avocado7.
Need some Niacin (Vitamin B3)?
Choose beef liver, chicken breast, tuna, turkey and Atlantic wild caught salmon8.
Pantothenic Acid (Vitamin B5) sources
Beef liver is one of the richest sources of this water soluble vitamin. Followed by tuna, milk, peanuts and broccoli9.
Best for Vitamin B6
Cow or goat milk; sockeye salmon; eggs, cooked any style; sweet potatoes; and bananas – and you’re best friends with Vitamin B610.
Where’s the Vitamin B1?
It’s in trout, blue mussels, beef, black beans, and sweet potato11.
Vitamin B2 for you
Pork, clams, portobello mushrooms, almonds and apples are all good sources of Vitamin B212.
Increase your Vitamin B12
Cured ham, roasted chicken breast, haddock, octopus and Swiss cheese are some foods you should include in your diet for B12 vitamins13.
Folic Acid foods
This nutrient is especially important if you’re pregnant or breastfeeding. Beef liver, lamb shank, spinach, asparagus and mangoes are what you should eat more of for folic acid14.
How strong in Vitamin C is your family’s favourite dish?
Select a dish. Discover its Vitamin C content.
Building Immunity
Read what experts are saying about your immunity, energy and overall well-being.
