MNT also spoke with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, for her tips on how readers can find a daily multivitamin to help them potentially slow their biological aging. Or, for those who prefer not to take a multivitamin, how can readers get those same vitamins in their diet, hopefully with the same benefit?
“I encourage clients to think ‘food first, supplements second, as necessary’,” Richard said. “Multivitamins can help fill nutrient gaps, but they cannot replicate the complex matrix of nutrients, fiber, and bioactive compounds found in whole foods that support healthy aging.”
When selecting a multivitamin or any supplement, Richard said to look for quality and transparency.
“Choose brands that are third-party tested (i.e., USP, NSF, or ConsumerLab) to verify quality (high standard of ingredients) and purity (that what is described to be inside is actually inside),” she detailed. “Avoid common marketing red flags including vitamins and minerals in ‘megadoses,’ (i.e., 500% of the Recommended Daily Allowance), unsubstantiated health claims, and celebrity-type endorsements.”
Richard said the supplement should also match the stage of life.
“Products formulated for older adults may include certain nutrients needed at higher levels, such as vitamin B12, vitamin D, and calcium, which can become more difficult to absorb with age, whereas a child will have entirely different needs, as will an athlete and so on.”
Richard also reminded readers that many of the vitamins found in multivitamins can be obtained through dietary patterns associated with longevity, such as:
- B vitamins (leafy greens, legumes, whole grains)
- Vitamin C (citrus, berries, peppers)
- Vitamin D (fatty fish, fortified dairy, juice, plant milks, irradiated mushrooms),
- Vitamin E (nuts, seeds, wheat germ, vegetables and fruits)
- Magnesium (beans, nuts, legumes, vegetables
- Various antioxidant compounds found in plants such as berries, colorful vegetables, herbs, and spices
“Healthy aging starts with what is on your plate from what was purchased in the grocery store, at the farmer’s market, or harvested from the land, not from a bottle in the supplement aisle,” Richard advised. “Prioritize investing your dollars on colorful produce and a good pair of walking shoes and then on appropriate supplements as needed and recommended by an RDN and/or your healthcare team.”
