If you haven’t taken a multivitamin at some point in your life, chances are you’ve at least considered it. Often, this staple supplement is referred to as an “insurance policy” for your health, providing a slew of vital nutrients your diet might be missing in every convenient serving. You can swallow a capsule, sip on a liquid, chew on gummies—there are plenty of options these days. You can also get picky about where your daily multi sources its nutrients from.
While many standard supplements feature synthetic vitamins and minerals that are created in a lab, whole food or food-based multivitamins feature nutrients that are naturally extracted and derived from concentrated sources of minimally processed foods, according to functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. And as it turns out, these straight-from-nature nutrients might give whole food multis some pretty special benefits.
If you’re curious about food-based multivitamins, here are a handful of reasons to give one a try.
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian. Roger E. Adams, Ph.D., is a doctor of nutrition and owner of eatrightfitness. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic medicine doctor and director of Arizona Natural Medicine. Sarah Connors, N.D., is a Canada-based naturopathic doctor.
1. Enhanced nutrient absorption
“In many cases, vitamins and minerals naturally derived from whole foods may be more bioavailable, a.k.a. more easily absorbed and readily used by our body, compared to their synthetic counterparts,” says Volpe.
The reason for this is that whole food multivitamins often contain enzymes and cofactors that occur naturally in the foods they’re made from, which may aid in the digestion and absorption of vitamins and minerals, according to Roger E. Adams, Ph.D., doctor of nutrition and owner of eatrightfitness. “This means that the body may be able to utilize these nutrients more effectively than those found in synthetic vitamins,” he says.
Read More: 6 Signs You’re Not Absorbing Nutrients Well—And What To Do About It
While the absorption rates for vitamins can vary based on factors like individual health and diet, the presence of these natural enzymes and cofactors in whole food multivitamins is believed to contribute to improved nutrient uptake.
Just seek out a brand that’s transparent about its ingredients. “A reputable whole food multivitamin should list specific whole foods rather than just the nutrients, and, ideally, these should be organic or non-GMO,” Adams says.
2. Increased synergy of nutrients
Whole food multivitamins offer a unique advantage called nutrient synergy, meaning that, unlike isolated vitamins and minerals added to synthetic supplements, the nutrients in whole food multis work together in a way that mimics their natural state (a.k.a. in actual food), according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. When this occurs, the cumulative benefit of these synergistic nutrients is ultimately greater than the benefit they’d have individually.
This collaboration enhances absorption and utilization within the body, potentially maximizing their overall benefits. “For example, vitamin C can boost iron absorption when they are consumed together in their natural forms,” says Lane. Basically, these nutrients become supercharged when taken together, for a “five plus five equals twelve” kind of effect.
3. Fewer side effects
Synthetic multivitamins often contain isolated nutrients in high concentrations, which can exceed the body’s needs, notes Volpe. Typically, this surplus is eliminated through urine (yep, that neon yellow pee is from excess B vitamins). While discolored pee is nothing to be alarmed about, higher amounts of some synthetic nutrients—think iron and zinc—may be more likely to cause digestive upset than their whole food counterparts, Volpe explains. Since whole food multivitamins are derived from real food sources, they tend to have a more balanced nutrient profile, be easier for the body to break down, and ultimately be less likely to cause these issues.
4. Reduced synthetic additives
Conventional multivitamins may contain synthetic fillers and preservatives, which some people may prefer to avoid. Whole food multivitamins, on the other hand, typically have fewer or no artificial additives, making them a cleaner option, notes Lane. Typically, if a brand is committed to sourcing its multi nutrients from foods, that commitment to natural ingredients extends to anything included in the supplement.
While this may be a matter of personal preference for some people, it can be especially important for individuals with sensitivities or allergies to synthetic ingredients, Lane says.
5. Additional phytochemicals
In addition to the B vitamins, iron, vitamin C, and all the other everyday all-stars you look for in a multivitamin, whole food multis also contain bioactive compounds, such as polyphenols and flavonoids, that have health-promoting properties, according to Lane. These phytochemicals give plants their color, taste, and smell—and, interestingly, they can offer significant health benefits to humans when consumed, offering up powerful antioxidants that help neutralize harmful free radicals in the body and more.
Read More: 8 Foods That Are Loaded With Antioxidants
“While it can’t replace a balanced diet, a whole food multivitamin could potentially help to supplement not just the vitamins and minerals found in fruits and veggies but also their antioxidants, which are more beneficial and healthy in their natural form versus in a synthetic form,” says Volpe.
6. Kind To the environment
Unsurprisingly, brands dedicated to creating top-notch whole food multivitamins are often also dedicated to doing so in an environmentally friendly way. You’ll notice that many food-based multis proudly share that they source organic ingredients and/or support sustainable farming practices. Many even use eco-friendly packaging.
“Good quality brands often utilize USDA-certified organic fruits, vegetables, herbs, and spices over conventional produce and/or synthetic nutrients,” says Canada-based naturopathic doctor Sarah Connors, N.D. “These brands also tend to be more eco-conscious, and work with companies that use fair-trade farming practices.”
If you value both human and planetary health (they go hand in hand, after all), then opting for a whole food multivitamin can be a simple but meaningful way to support a cause you care about and live out your values. Check out options from Garden of Life mykind organics and plnt brand if organic sourcing is important to you.
Interested in trying a whole food multi? Our pick: plnt brand’s new Fermented Whole Food Women’s Multivitamin and Men’s Multivitamin.