The use of vitamins has changed over time along with the health industry. Over 70% of Americans over the age of 71, approximately a quarter of whom take multivitamins, take vitamins, according to Harvard T.H. Chan. According to Medical News Today, vitamins are naturally occurring substances that the human body needs in very little amounts on a daily basis. The site claims that the majority of the vitamins we consume come from the food we eat. But because our systems can’t generate enough vitamins, many people decide to take supplements to help make up for any nutritional shortfalls.
The most well-known vitamins, according to Healthline, are A, B, C, D, E, and K. There are several advantages to taking supplements of vitamins. Specific advantages, however, mostly depend on the vitamin you take. For instance, vitamin K enhances your body’s capacity to coagulate blood. While vitamin C serves as an antioxidant, vitamin D is essential for strong bones and immune system. According to the University of California San Diego, some people supplement their diets with other herbs, minerals, amino acids, and enzymes in addition to vitamins. According to Harvard T.H. Chan, common minerals include salt, calcium, and potassium.
Why should you take multivitamins and supplements together?
Harvard T.H. Chan asserts that someone who maintains a good and balanced dianabol diet might see little to no benefit from multivitamin supplementation. For those who can’t get the necessary nutrients through diet alone, they might be helpful. According to the source, those who are vitamin indigent or suffer from some type of nutritional deficiency may benefit most from taking supplements on an individual basis.
For improved absorption, vitamins and minerals may occasionally be combined. A 2022 review found that vitamin C is known to improve iron absorption. For those with iron-deficiency anemia, such a combination may be essential. According to the Mayo Clinic, vitamin C, also known as ascorbic acid, is essential for the development of collagen, cartilage, muscle, and blood vessels as well as for defending against free radicals and their consequences. Contrarily, iron helps to create hemoglobin, a crucial protein that facilitates the transport of oxygen throughout the body, according to Healthline.
Healthline claims that vitamins D and K collaborate, particularly when it comes to calcium metabolism. While vitamin D controls the amount of calcium in your blood, vitamin K works to prevent the calcification of soft tissues like your blood vessels and kidneys.
Advice on how to take various vitamins
It’s ideal to get the majority of your vitamins and nutrients through food, suggests WebMD. While maintaining a nutritious diet is important, multivitamins are also beneficial. While some vitamins are more readily absorbed with food, others are not. Additionally, timing your vitamin intake is crucial. For instance, since vitamin C can prevent your body from adequately absorbing vitamin B12, it is recommended that you take vitamin C and vitamin B12 at least two hours apart.
It’s preferable to keep your water-soluble vitamins and fat-soluble vitamins separate, according to Cleveland Clinic. WebMD advises taking water-soluble vitamins every day because the body doesn’t store them. Niacin, thiamin, cobalamin, riboflavin, pantothenic acid, and biotin are examples of water-soluble vitamins.
Vitamins that are fat-soluble should be taken with meals that contain fatty foods. This is due to the fact that they heavily rely on fat for proper body absorption. Vitamins K, A, D, and E are a few examples of fat-soluble vitamins, according to Healthline.
Brands of Popular Protein Powder, From Worst to Best
Particularly among enthusiasts of exercise, protein has quite the reputation. In essence, protein is one of the three macronutrients; the other two are fat and carbohydrates. For optimum health, we should consume the precise number of grams of each macronutrient, which has been determined by nutritionists and other specialists. Each macronutrient has a specific, functional purpose within the body.
The primary structural component that our bodies require is protein. Protein powders are an excellent nutritional supplement to include in your daily routine if you’re trying to consume more protein. Protein supplements, however, are not all made equal. The sheer number of advantages and disadvantages of each brand, ranging from plant-based choices heavy in heavy metals to dairy-filled whey options, is enough to make our heads spin.
The Clean Label Project has done substantial research to inform consumers about the true ingredients in their dietary supplements. Without a question, protein powders are widely used, but since the FDA does not strictly regulate the promises made on nutritional labels, it is crucial for us as consumers to exercise caution when it comes to giving our bodies the essential building blocks. Several of the most well-known protein powder products are listed below, ranging from worst to best based on nutrition and how much skepticism their ingredient lists arouse.
Basics of protein powder
There are 21 amino acids used in some combination to make every protein in our body. In essence, amino acids are unfinished proteins that are combined to form a full protein. While some of the essential amino acids are produced by our bodies, others must be consumed through diet. Here are several quick, simple, and tasty ways to boost your protein needs: protein powders.
The market is inundated with options for protein powder that come from numerous suppliers and have more flavors than we could possibly imagine (we are looking at you, butter flavor). The 2018 research investigations conducted by the Clean Label Project produced some shocking findings concerning the specifics of the most widely used protein powders on the market. Many popular brands had lead, cadmium, and even BPAs in them. The sad fact is that lead, a metallic element akin to mercury, was found in 70% of the protein powders tested, and even more of them included cadmium.
If you’ve tried plant-based protein powders in an effort to lose weight or get healthy, reconsider. When compared to proteins made from animal products, plant-based proteins had higher concentrations of heavy metals (among other things). The one exception to this rule is when eggs are used as a source of protein, as these proteins are the least polluted. Unfortunately, it has been discovered that dangerous substances can be included in even organic products. According to the Clean Label Project, certified organic powders have even higher levels of heavy metals than their non-organic equivalents.
The protein powder BSN Syntha-6
The nutritional label for BSN Syntha-6 protein powder resembles a chemical equation that you undoubtedly struggled with in high school chemistry. It has a ton of obscure, difficult-to-pronounce names that are broken up by phrases like “sucralose” and “corn syrup.” Sucralose is the first additive that requires discussion, despite the fact that many of these secret substances are, well, mystery-like. Splenda is a possible moniker for it. In order to reduce the amount of calories and carbs in protein powders, sucralose is sometimes substituted for real sugar. Sucralose and other artificial sweeteners, however, can seriously harm your digestive system. According to Livestrong, they can lead to gas, bloating, and diarrhea and have even been connected to cancer and obesity.
Aside from the fake sugar issues, polydextrose is the first mostly unknown component included on the nutritional label for BSN Syntha-6. This carbohydrate was created chemically, and it’s used to treat diabetes and constipation. It doesn’t get absorbed in the colon, allowing the rest of the contents to pass through without being affected (via WebMD).
The FDA has approved a number of the other dubious additives found in this particular protein powder. The research conducted by the Environmental Working Group, however, asserts unequivocally that just a “reasonable” quantity of information has been published on each of these substances. The presence of acesulfame-potassium (Ace-K), which has been associated in some studies to malignancies, thyroid damage, and alterations in brain function, is the most troublesome of all, though (via Healthline).
Powdered Muscle Milk Protein
The inclusion of Muscle Milk protein powder on this list has swoll boyfriends all over the world rolling their eyes, especially considering we don’t exactly encourage it. Unfortunately, Muscle Milk is not as “healthy” as it purports to be. We regret having to break the terrible news. In fact, Healthline reports that they were the target of a significant lawsuit for using that word in their branding (ouch).
The truth is, while Muscle Milk does provide a sizable amount of complete protein, it does so at a price. Although the amount of saturated fat raises some warning signs, many of the substances listed after “soluble corn fiber,” such as Ace-K, sucralose, and carrageenan, cause us to say “no, dawg.” Similar to artificial sweeteners, carrageenan in particular might disrupt your GI tract. It has been connected to ulcers, intestinal lesions, and systemic inflammation in laboratory investigations (via Livestrong).
Despite having “milk” in the product name, Muscle Milk makes it clear that their products don’t actually include milk (per Healthline). However, they do include whey and caesin, two milk proteins that can irritate unaware consumers who have a milk allergy. Given how much protein is in one serving of Muscle Milk, it is important for anyone with kidney problems to speak with a doctor before taking it. Extra protein is drained through the kidneys, and if these bean-shaped organs are not functioning optimally, serious health consequences may result.
Arbonne
Bodybuilders, rejoice! We’re not only here to bash your obsession with everything Muscle Milk. We also took a close look at one of the most well-known multilevel marketing empires’ nutrition products. Another well-known protein powder brand with an ingredient list that reads like a soliloquy about an impending gastric catastrophe is Arbonne. People, this is poetry in motion.
“Arbonne Protein Matrix Blend,” which is advertised as containing 56% pea protein, is the key component of Arbonne products. According to the Clean Label Project, there is a good chance that this expensive matrix blend contains BPAs or heavy metals of any sort. It has been discovered that almost all cocoa powders, which are present in Arbonne protein powder, contain cadmium, which can damage your kidneys.
Thickeners, which appears to be an umbrella term for a variety of gums, are listed as the third recognizable ingredient. Gums like guar gum and xanthan gum are not always detrimental or cumulative in nature. However, they frequently come from sources like soy, corn, and wheat, and some people have reported that they make them create gas and bloating (via Mind Body Green). When compared to more chemically created alternatives, Arbonne’s protein powder is somewhat safer because many of the less abundant constituents are vitamin-adjacent in nature. But there are even healthier options available if you’re looking for a plant-based or lactose-free protein powder.
The tasty whey protein powder from Adaptogen Science
When it comes to improving the ingredients list on a protein powder, Adaptogen Science Tasty’s whey protein powder has made some progress. While not perfect, Adaptogen Science’s label is considerably simpler to read when there aren’t parentheses and titles that sound like science fiction. Dispotassium phosphate first appears, followed by fatty acid propylene glycol esters. Fear not, both the FDA and the EWG have both approved of these two odd-sounding substances as safe.
Unfortunately, this is where the protein powder from Adaptogen Science starts to falter. It has been approved to contain sodium silicoaluminate, which is harmless. There are restrictions on how much a food product can contain, so it is safe when ingested in modest amounts, which raises the question of how safe it actually is. When we examine each and every ingredient listed in further detail, we discover that this particular powder contains sucralose, guar gum, and carrageenan. Whomp whomp, Adaptogen Science’s “Tasty” whey protein powder got us a little closer to our goal, but it still contains some of the components that scientists advise against for a variety of reasons.
Gold Standard 100% Whey by Optimum Nutrition
Another extremely well-liked brand of whey protein is Optimum Nutrition Gold Standard 100% Whey. Since they are all various types of whey protein, the first few ingredients are quite straightforward. The relatively short list of ingredients that follows helped place this protein somewhere between the best and the worst. The Optimum Nutrition Gold Standard whey protein powder is certainly not the best you could do, but there are cleaner and less additive-filled protein powders on the market as well.
Some types of this protein powder, according to the Optimum Nutrition website, contain three distinct gums as additives, which are known to be bad for human bodies. Beyond that, sucralose and other chemicals and artificial sweeteners are present in the majority of the flavors. Even Ace-K is included, which is an element we will no longer consume going forward. Approximately 24 grams of complete protein make up one scoop, which is more than the average serving size of 20 grams.
Protein Powder by Quest
The majority of consumers believe that Quest brand items are fairly healthy. When you need a little pick-me-up between work, the gym, and whatever else keeps you busy, you can easily reach for them because they are trusted, frequently sold at gyms, and well-known. Whey, caesin, and a milk protein isolate are all included in a particular milk-based protein powder called Quest protein powder. Its list of constituents is rather simple, so you don’t have need a Ph.D. in chemistry to comprehend what they are (via Quest Nutrition). Quest protein is a much better option as a result than some of the more meathead-oriented powders on the market.
However, cellulose gum and sucralose are present in Quest protein, both of which cause us a little discomfort. cellulose gum is not a naturally occurring thickener, much like other gums and chemicals. Although it is regarded as safe, there are no known health advantages. Healthline advises limiting your consumption of artificial components like these and substituting them with meals that are derived from the natural world.
Orgain
We support the idea of “organic gains” conjured up by the moniker “Orgain” to a certain extent. Each serving of Orgain contains 21 grams of plant-based protein, the majority of which is derived from brown rice. Sadly, brown rice does not provide a complete protein. This indicates that it is deficient in some of the essential amino acids that are found in animal-based sources. When it comes to Orgain protein, this isn’t exactly a deal-breaker, but it is something to be aware of if you want to eat as many different kinds of amino acids as you can.
Orgain, like many other well-known protein powders, contains a few different kinds of gums. The amount of erythritol in one scoop, though, is the real deal-breaker with this one. You will get 5 full grams of erythritol along with your 21 grams of protein. The sugar alcohol erythritol differs from other compounds that belong to the same family. It is much more promising than some of the other chemicals we studied, and studies are currently being conducted to determine its possible health advantages (per Healthline). Erythritol has been known to produce major gas, bloating, and digestive upset, however it varies from person to person and depends on the individual body. These are definitely not the side effects you want while working out in public.
Landscape of Life
You may get Garden of Life protein powder at Whole Foods and other health-conscious but not overly pricey grocery stores. There are only a few aspects of this protein powder that merit criticism, well, suspicion.
First off, 22 grams of complete protein are present in one scoop of Garden of Life. This indicates that it has every amino acid. Garden of Life does this by combining various plant-based protein sources to catch all of them. There is a very slight flatulence-related issue due to the minuscule amounts of organic guar gum and erythritol included in Garden of Life protein.
All things considered, the Garden of Life protein components list is impressive, but when we keep in mind how the Clean Label Project criticized organic protein powders for being inferior to conventional ones, our mistrust grows. Their analysis revealed that each serving of the organic goods examined included around twice as much lead, arsenic, and cadmium. Arsenic can be absorbed through groundwater by brown rice, one of the main protein sources in this protein powder, and it settles in the grain’s hulls. The protein profile is also present in the hulls. When taken in high, cumulative levels, arsenic has been linked to major health issues and cancer. Although technically speaking, organic brown rice shouldn’t contain arsenic, the Clean Label Project’s investigations make us reevaluate our usage (via The Healthy).
Premium Protein Powder from Vega Sport
Similar to the Garden of Life protein powder, the nutrient label for Vega Sport contains a breakdown of the amino acids. Both brands have additional probiotics, which are well known for helping to promote gastrointestinal health. Men’s Journal claims that buyers can learn which producers emphasize pure, high-quality protein by reading the information on the amino acid labels.
A huge 30 grams of plant-based protein, just 2 grams of sugar, and 18 of the 21 essential amino acids can be found in one scoop of Vega Sport protein. The majority of the ingredients list resembles a nutritious, albeit unattractive, shopping list. Stevia, the primary sweetener in Vega Sport protein, is much less worrying and stomach-busting than those found in other well-known protein powders (via My Vega).
The only small issue here is the presence of xanthan gum, which may result in gas and bloating in some persons, albeit frequently to a lesser extent than sugar alcohols and lactose. The protein powder in Vega Sport is a clean, healthy, and bulk-inducing option because none of its constituents are known to have any long-term effects.
Promix
Promix recently underwent a rebirth, and it is functioning. They no longer market goods with labels that are fluorescent and black. They are traveling on the green line, and the components of their protein powder are all aboard. In addition to having only five natural ingredients on their short list, its packaging is now 97% plastic-free, which is a huge plus.
Grass-fed whey protein concentrate, which provides 25 grams of protein per serving, is the first component of Promix’s powder. The genuine, all-natural, non-GMO sugar or maple syrup that they use for taste contributes 8 grams of carbohydrates to a serving size of the chocolate peanut butter flavor. Three grams of fat, or one serving, of the chocolate peanut butter are saturated fats (since whey is animal protein, after all). Animal products are the main source of saturated fats.
For its peanut butter and chocolate peanut butter tastes, Promix also employs light-roasted Texas peanuts. You guys, these ingredients are as pure and natural as it gets.
Paleo Thin Egg White Protein Powder by Julian Bakery
Our list is now at the point where all options up to this point are wise ones. All of the essential amino acids are present in abundance in the Julian Bakery Paleo Thin Egg White protein powder. The only amino acids that the body cannot produce are the necessary ones. Because we don’t need to ingest the ones we make on our own, they are referred to as “non-essential.” This ultra-clean egg white protein powder has about 25 grams of protein per scoop, no fat, and almost no carbohydrates.
The fact that this protein powder just has two components adds to its outstanding qualities. It comprises egg white powder, as one might expect. Sunflower lecithin is the second component. As a natural emulsifier, sunflower lecithin aids in the binding of substances. Sunflower lecithin is cold-pressed and derived from sunflowers, making it even healthier than soy lecithin (per National Lecithin).
Pure Whey
Since they are all essentially just extremely simplified versions of what other brands make extremely complex, Naked items are well titled. Since so many of the most well-liked protein powders contain whey or are whey-based, we decided to highlight Naked’s whey protein. There are many options available from Naked if you’re looking for a plant-based protein.
The level of integrity supporting this protein truly shines, despite the fact that a five-pound container is somewhat expensive. In the end, the enormous package size is reasonably priced, despite the fact that it is initially quite startling. The ingredients list is unnecessary because only whey protein concentrate is used in Naked whey protein, which has a thorough and clearly described amino acid profile.
Additionally, the heavy metal concentration of Naked whey protein has been validated by a third party and is disclosed on the label. There are very little concentrations of heavy metals present, which is not surprising given that they are present in minimal amounts. Naked sources its whey devoid of growth hormones from dairy producers in California. And you’re aware of the stereotype that California is the state from where “happy cows” originate.
