Is there a natural whole food supplement?

Q: I am in search of a whole food vitamin supplement. Everything out there, especially for kids, is full of junk, artificial sweeteners, etc. The "natural" or "whole food" ones we have tried tend to color our urine...which leads me to believe those still contain some by-products that our bodies don't need.  Do you have any suggestions for us?

A: Most people assume that a change in the color of urine after taking a multivitamin or B complex is a sign of low absorption, excess, or synthetic ingredients. However, bright yellow urine after taking a supplement is a good sign - it indicates that the nutrients are being absorbed. Vitamin B2 (riboflavin) gives urine that color. I would be more concerned if my urine did not change color (a sign of poor absorption).

When choosing a multi, avoid tablets (which typically have the most additives). Instead, purchase supplements in liquid or capsule form. Supplements sold in liquid form tend to have the least amount of synthetic ingredients. Though I agree with you that you should look for supplements that are as natural as possible, whole foods supplements are not necessarily better. In fact, some synthetic nutrients are absorbed better than natural-sourced nutrients. For example, synthetic folic acid is 100% absorbable compared with natural folate. The same goes for calcium (although most forms of calcium are only 50% absorbed at best). 

We are seeing a shift in the types of multi's now available and there is much more to come, but for the time being, your best bet is to use a "green drink" (usually made from dehydrated vegetables) rather than a multivitamin to supplement the nutrients in your diet.