My pee is yellow...Am I taking the right multivitamin??

Multivitamins are a big source of confusion for most folks. There are so many options to choose from and how can you really be sure that your body is absorbing all the good minerals and nutrients.  To start multivitamins are not to replace a healthy diet of fresh vegetables, meats, and grains. Rather supplements should be used to fill any gaps that you are not getting from your diet. Supplements are becoming more and more important as our food is less nutrient dense due to the lack of nutrients and minerals in soil.

First, when shopping for a multivitamin check the label to ensure it offers at least 100% of the daily value of the following vitamins:

• B1 (thiamin)
• B2 (riboflavin)
• B3 (niacin)
• B6 (at least 100 mg)
• B12
• Vitamin C
• Vitamin D
• Vitamin E (less than 100 mg)
• Folic acid
• Iron (18 mg)
• Magnesium (at least 100 mg)
• Beta-carotene (no more than 15,000 IUs, with no more than 4000 IUs coming from retinol. Retinol can be toxic)
• Copper (0.9 mg)
• Selenium (50 mcg)
• Zinc (11 mg)
• Calcium (Take a calcium pill separate from your multivitamin. You need about 1000-1200 mg daily of calcium and that won't won't fit in a multi. The best calcium supplements contain vitamin D as well for better calcium absorption.)

You don't need anything else in your multi! 

Here are some other tips for choosing your multi. 

Look for the fake stuff. Check the label for artificial color, flavor, sugar, or synthetic ingredients. If you see anything fake or sugary...don't buy it. 

What else is in your multi other than the vitamins and minerals listed above? Make sure there aren't a ton of other ingredients. If so, do your homework and look up those items. 

Vitamin E is a tricky one. Manufacturers love to put synthetic vitamin E in your multi. But here's what to look for: d-alpha tocopherol is the natural good form of vitamin E; dl-alpha tocopherol is the synthetic version. There are other forms of vitamin E....so just make sure to get the d-alpha kind!

Minerals. Minerals that end in -oxide or -sulfate are lower quality. Avoid!

There are 20 different types of calcium. Avoid calcium oxide because you can't freaking absorb it. Also skip calcium carbonate as it can cause kidney stones and bone spurs. 

My pee is yellow! Your pee should be yellow after taking a multi. All this means is your body has absorbed the B2 (riboflavin) and is getting rid of the excess vitamin that it couldn't absorb. It's normal and okay! 

Take a multi with a meal. It's best to take a multi with a meal so that you don't get a tummy ache. 

Drink lots of water. When taking a multi, be sure to drink lots and lots of water. You don't want to put any extra strain on your liver by ingesting lots of minerals and vitamins. 

Take good care of yourself!