Multivitamin dietary supplements have taken a beating within the press over the past decade.
There are good causes for this, too.
Many are full of all types of nutritional vitamins and minerals, no matter whether or not we have to complement with them, and dosages are sometimes too low to supply any advantages or so excessive they turn into dangerous.
Fortunately, not all multivitamins are the identical.
Some comprise clinically efficient doses of key vitamins, smaller quantities of these most individuals don’t have to complement with, and different components you possibly can’t get from meals that confer an extended checklist of further well being advantages.
On this article, you’ll discover ways to spot a good multivitamin (and what to keep away from), my picks for the finest multivitamin for males and girls, and extra.
What Is a Multivitamin?
A multivitamin is a dietary supplement containing numerous nutritional vitamins, minerals, and different components designed that can assist you preserve an enough consumption of micronutrients.
There’s no normal definition of what constitutes a multivitamin, which implies the content material of every multivitamin complement varies relying on the producer.
Most multivitamins are offered as multivitamin tablets, multivitamin capsules, or multivitamin capsules, although you can too purchase multivitamin powder, which you combine with water and drink. In each case, you often take at the least one serving per day
Multivitamin: Advantages
In line with a 2005 study performed by scientists at Colorado State College, at the least half of the US inhabitants doesn’t get sufficient vitamin B6, vitamin A, magnesium, calcium, and zinc, and 33% of the inhabitants doesn’t get sufficient folate.
A 2017 study performed by scientists at Tufts College and printed discovered that over 30% of the US inhabitants was poor in calcium, magnesium, and nutritional vitamins A, C, D, and E.
Different research shows that common vitamin Okay and D consumption ranges could also be suboptimal, too, which is detrimental as a result of these nutritional vitamins play an necessary position in bone development and restore, blood vessel and immune perform, most cancers prevention, joint well being, and extra.
Thus, the principle advantages of taking a multivitamin are:
- They’ll plug dietary “holes” in your food regimen, that are widespread even amongst individuals who eat nicely.
- They’ll enhance your consumption of nutritional vitamins and minerals that enhance well being and wellness at increased doses, like B nutritional vitamins, zinc, and chromium.
- They’ll present useful components which can be troublesome or not possible to acquire from meals, like grape-seed extract, ashwagandha, and alpha-lipoic acid.
The Drawback with Most Multivitamin Dietary supplements
It’s onerous to know a good multivitamin from a nasty one.
Many contain large quantities of nutritional vitamins and minerals most individuals don’t have to complement with, reminiscent of manganese, molybdenum, and the B nutritional vitamins (other than niacin), in addition to probably dangerous “megadoses” of others like retinol (vitamin A) and vitamin E.
Low-cost and fewer efficient types of components are widespread too (to economize), and typically needlessly costly ones are used solely as a result of they make for higher advertising and marketing.
For instance, individuals typically assume that the pure types of nutritional vitamins present in meals are at all times higher than artificial varieties. Some complement sellers and authorities even declare that artificial nutritional vitamins are outright dangerous.
In reality, not all pure nutritional vitamins are higher than synthetic ones, and never all synthetics are dangerous. Sure pure varieties have distinctive and fascinating properties, reminiscent of vitamin E, and a number of other artificial nutritional vitamins outperform pure ones, reminiscent of folic acid, which is absorbed higher than pure folate.
One other strike towards multivitamins is the recognition of merchandise that declare to supply 100% of the whole lot you want in only one day by day capsule, sometimes called “full multivitamins.”
The one method to get to 1 capsule day by day is by utilizing too little of some key vitamins and none of others. Thus, most good multivitamins require taking at the least a couple of capsules per day as a result of that enables for optimum dosing and absorption.
Tips on how to Select a Multivitamin
Listed below are some ideas that can assist you discover a good multivitamin:
- Steer clear of one-a-day merchandise. A high-quality multivitamin would require taking at the least 2 or 3 capsules per day.
- Steer clear of multivitamin tablets as a result of they’re not absorbed in addition to multivitamin capsules.
- Steer clear of merchandise that comprise precisely 100% of Reference Day by day Consumption (RDI) of many nutritional vitamins and minerals. This can be a signal the formulators didn’t perceive or contemplate precise dietary patterns and dietary wants as a result of correct dosing typically ranges from a fraction of RDI in some circumstances to a a number of of it in others.
- Steer clear of merchandise that comprise retinol. You must by no means take this type of vitamin A orally due to the potential for liver injury at increased doses. As a substitute, search for merchandise containing carotenoids (pigments present in vegetation), which the physique converts into retinol as wanted and in any other case makes use of as antioxidants or eliminates.
- The inclusion of 5-MTHF is a inexperienced flag. That is brief for 5-methyltetrahydrofolate, and it’s the “energetic” (usable by the physique) type of folic acid (vitamin B9). After we eat meals with folate, our physique converts it into 5-MTHF, which your physique then makes use of for numerous physiological processes.
Research exhibits that many individuals have a genetic mutation that hinders the manufacturing of 5-MTHF. This will result in a deficiency regardless of substantial folate or folic acid consumption by way of wholesome consuming and supplementation. By supplementing with 5-MTHF instantly, these with and with out the genetic mutation can preserve sufficiency with none downsides.
Many multivitamin formulators don’t know this, although, and go for folate or folic acid as an alternative. What’s extra, many who perceive the importance of 5-MTHF don’t or can’t use it as a result of it’s costly.
Thus, when a multivitamin incorporates 5-MTHF, it suggests the formulators have been higher knowledgeable and prepared to spend greater than their rivals.
Multivitamin: Facet Results
The quantity of every ingredient in multivitamin dietary supplements varies by product, which implies negative effects can differ, too.
That stated, negative effects to well-dosed multivitamins are usually uncommon, although some individuals might experience nausea, vomiting, diarrhea, upset abdomen, headache, and insomnia.
Whereas megadoses of some nutritional vitamins and minerals (vitamin B1, vitamin B12, and biotin, for instance) don’t have any antagonistic results on well being, taking an excessive amount of of different components can have severe negative effects. Listed below are some to look out for:
- Vitamin A: Taking greater than 3,000 mcg day by day may cause complications, blurred imaginative and prescient, nausea, dizziness, aching muscle tissue, and coordination issues. In extreme circumstances, you might also expertise elevated cerebral spinal fluid strain, resulting in drowsiness and, ultimately, coma and dying.
- Vitamin D: Exceeding 100 mcg day by day may cause vitamin D toxicity, leading to nausea, vomiting, muscle weak spot, neuropsychiatric disturbances, ache, lack of urge for food, dehydration, polyuria, extreme thirst, and kidney stones.
- Vitamin E: Taking greater than 1,000 mg day by day for prolonged durations might interrupt blood coagulation and enhance stroke threat.
- Iodine: Doses exceeding 1,100 mcg day by day may cause among the identical signs as iodine deficiency, together with goiter (swelling of the neck ensuing from an enlarged thyroid gland), elevated thyroid-stimulating hormone (TSH) ranges, and hypothyroidism.
- Magnesium: Supplementing with greater than 350 mg day by day might lead to diarrhea, nausea, and belly cramping. Megadoses of 5,000 mg or extra might trigger extra extreme signs, together with urine retention, ileus (a type of indigestion), problem respiratory, excessive hypotension, irregular heartbeat, and cardiac arrest.
- Selenium: Taking a day by day dose of 400 mg or extra might cause hair and nail loss or brittleness, nausea, diarrhea, pores and skin rashes, mottled tooth, fatigue, irritability, and nervous system abnormalities. Prior to now, some dietary supplements have contained greater than 200 instances the labeled quantity of selenium, inflicting selenium toxicity, which is related to extreme signs, together with acute respiratory misery syndrome, myocardial infarction, kidney failure, cardiac failure, and, in uncommon circumstances, dying.
- Zinc: Quick-term use of dietary supplements containing greater than 40 mg day by day can cause nausea, dizziness, complications, gastric misery, vomiting, and lack of urge for food. Longer-term use can interfere with copper absorption, scale back immune perform, and decrease HDL levels of cholesterol.
Multivitamin dietary supplements can also be contaminated with chemical compounds reminiscent of cadmium, lead, and mercury that will trigger negative effects.
One of the simplest ways to keep away from contaminated dietary supplements is to solely purchase merchandise {that a} third-party lab has analyzed and verified as secure. This ensures the complement you’re utilizing incorporates the labeled doses and no probably dangerous chemical compounds.
What Is the Finest Multivitamin?
For a multivitamin to be efficient, it should present clinically efficient doses of key vitamins, and smaller quantities of these most individuals don’t have to complement with. It also needs to be in capsule kind, require at the least two servings per day, and be lab examined by a 3rd social gathering to ensure purity.
And in order for you a multivitamin that does all that, right here’s what I like to recommend . . .
The Finest Multivitamin for Males
My favourite multivitamin for males is Legion’s 100% pure males’s sport multivitamin, Triumph.
Triumph for males incorporates clinically efficient doses of 21 important nutritional vitamins and minerals and 10 scientifically confirmed components to spice up well being.
Three of those components—nigella sativa, ashwagandha root extract, and pumpkin seed extract—are solely included within the men’s version of Triumph as a result of they’re significantly useful for males’s well being. For example, analysis exhibits they will improve testosterone ranges, assist restore male fertility, support prostate health, and extra.
The Finest Multivitamin for Girls
My favourite multivitamin for girls is Legion’s 100% pure ladies’s sport multivitamin, Triumph.
Triumph for girls incorporates clinically efficient doses of twenty-two important nutritional vitamins and minerals in addition to 10 scientifically confirmed components for higher well being, efficiency, and temper, and fewer stress, fatigue, and anxiousness.
Triumph for women additionally incorporates three components not discovered within the males’s model—maca, tribulus terrestris, and vitex agnus-castus—as a result of analysis exhibits they’re significantly useful for girls. For instance, studies show that they improve sexual perform, libido, and sexual well being (even for girls experiencing menopause), and alleviate or eliminate side effects of menstruation together with cramping, breast tenderness, complications, anxiousness, and irritability, and extra.
Triumph for girls additionally incorporates iron, which many ladies struggle to get sufficient of.
(In the event you aren’t certain if Triumph for men or women is best for you or if one other complement is perhaps a greater match to your finances, circumstances, and objectives, take the Legion Supplement Finder Quiz! In lower than a minute, it’ll let you know precisely what dietary supplements are best for you. Click here to check it out.)
How and When to Take a Multivitamin
You must take multivitamins based on the producer’s pointers.
When doable, it’s additionally a good suggestion to take multivitamins with meals containing some dietary fats to boost the absorption of some fat-soluble nutritional vitamins and minerals.
Relying on the multivitamin you employ, you might also have to separate your dose into two servings (typically one early within the day and one other 3-to-6 hours later). Splitting doses helps with absorption, decreasing the chance of extra nutritional vitamins not being absorbed.
FAQ #1: Ought to I take a multivitamin?
As I clarify in my health books for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger, you don’t want dietary supplements to get match and wholesome.
Nonetheless, taking a good multivitamin helps you optimize your well being by boosting your consumption of sure nutritional vitamins, minerals, and different useful components that enhance wellness.
FAQ #2: Do I want a multivitamin?
No, however taking a good multivitamin helps plug dietary “holes” in your food regimen, enhance your consumption of sure nutritional vitamins and minerals that enhance well being and wellness, and might present useful components which can be troublesome or not possible to acquire from meals.
FAQ #3: Is it good to take a multivitamin day by day?
Sure (except acknowledged in any other case on the label).
Taking a multivitamin day by day is one of the simplest ways to make sure you get sufficient nutritional vitamins, minerals, and vitamins to optimize your well being.
FAQ #4: Can you’re taking a multivitamin at evening?
Sure.
That stated, your physique absorbs some fat-soluble components in multivitamins higher whenever you take them with meals. Thus, it’s most likely finest to take your multivitamin along with your night meal relatively than instantly earlier than mattress.
FAQ #5: What’s a “full multivitamin?”
A whole multivitamin is a complement that claims to supply 100% of each vitamin, mineral, and nutrient you want in a single day by day capsule.
Whereas this sounds interesting, full multivitamins not often (if ever) ship on their promise. That’s as a result of the one means complement firms can put the whole lot you want right into a single day by day capsule is that if they use too little of some key vitamins and none of others.
And that’s why most good multivitamins require taking at the least a couple of capsules per day to permit for optimum dosing and absorption.
+ Scientific References
- Zhang, F. F., Barr, S. I., McNulty, H., Li, D., & Blumberg, J. B. (2020). Food for Thought 2020: Health effects of vitamin and mineral supplements. The BMJ, 369. https://doi.org/10.1136/BMJ.M2511
- Cordain, L., Eaton, S. B., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B. A., O’Keefe, J. H., & Brand-Miller, J. (2005). Origins and evolution of the Western diet: health implications for the 21st century. The American Journal of Clinical Nutrition, 81(2), 341–354. https://doi.org/10.1093/AJCN.81.2.341
- Blumberg, J. B., Frei, B. B., Fulgoni, V. L., Weaver, C. M., & Zeisel, S. H. (2017). Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults. Nutrients, 9(8). https://doi.org/10.3390/NU9080849
- Schwalfenberg, G. K. (2017). Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. Journal of Nutrition and Metabolism, 2017. https://doi.org/10.1155/2017/6254836
- Wacker, M., & Holiack, M. F. (2013). Vitamin D—Effects on Skeletal and Extraskeletal Health and the Need for Supplementation. Nutrients, 5(1), 111. https://doi.org/10.3390/NU5010111
- Nollevaux, M. C., Guiot, Y., Horsmans, Y., Leclercq, I., Rahier, J., Geubel, A. P., & Sempoux, C. (2006). Hypervitaminosis A-induced liver fibrosis: stellate cell activation and daily dose consumption. Liver International : Official Journal of the International Association for the Study of the Liver, 26(2), 182–186. https://doi.org/10.1111/J.1478-3231.2005.01207.X
- Miller, E. R., Pastor-Barriuso, R., Dalal, D., Riemersma, R. A., Appel, L. J., & Guallar, E. (2005). Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Annals of Internal Medicine, 142(1). https://doi.org/10.7326/0003-4819-142-1-200501040-00110
- Traber, M. G., Elsner, A., & Brigelius-Flohé, R. (1998). Synthetic as compared with natural vitamin E is preferentially excreted as alpha-CEHC in human urine: studies using deuterated alpha-tocopheryl acetates. FEBS Letters, 437(1–2), 145–148. https://doi.org/10.1016/S0014-5793(98)01210-1
- National Academy Press. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. https://doi.org/10.17226/10026
- Galior, K., Grebe, S., & Singh, R. (2018). Development of Vitamin D Toxicity from Overcorrection of Vitamin D Deficiency: A Review of Case Reports. Nutrients, 10(8). https://doi.org/10.3390/NU10080953
- Vogiatzi, M. G., Jacobson-Dickman, E., & DeBoer, M. D. (2014). Vitamin D supplementation and risk of toxicity in pediatrics: a review of current literature. The Journal of Clinical Endocrinology and Metabolism, 99(4), 1132–1141. https://doi.org/10.1210/JC.2013-3655
- Medicine, I. of. (2000). Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. https://doi.org/10.17226/9810
- J A Pennington. (n.d.). A review of iodine toxicity reports – PubMed. Retrieved November 23, 2022, from https://pubmed.ncbi.nlm.nih.gov/2229854/
- National Academy Press. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. https://doi.org/10.17226/10026
- Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. (2000). Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. https://doi.org/10.17226/9810
- MacFarquhar, J. K., Broussard, D. L., Melstrom, P., Hutchinson, R., Wolkin, A., Martin, C., Burk, R. F., Dunn, J. R., Green, A. L., Hammond, R., Schaffner, W., & Jones, T. F. (2010). Acute selenium toxicity associated with a dietary supplement. Archives of Internal Medicine, 170(3), 256–261. https://doi.org/10.1001/ARCHINTERNMED.2009.495
- Marriott, B., Birt, D., Stalling, V., & Yates, A. (n.d.). Present Knowledge in Nutrition – 11th Edition. Retrieved November 23, 2022, from https://www.elsevier.com/books/present-knowledge-in-nutrition/marriott/978-0-323-66162-1
- Maciej Serda, Becker, F. G., Cleary, M., Team, R. M., Holtermann, H., The, D., Agenda, N., Science, P., Sk, S. K., Hinnebusch, R., Hinnebusch A, R., Rabinovich, I., Olmert, Y., Uld, D. Q. G. L. Q., Ri, W. K. H. U., Lq, V., Frxqwu, W. K. H., Zklfk, E., Edvhg, L. V, … فاطمی, ح. (2012). Modern nutrition in health and disease: Eleventh edition. Uniwersytet Śląski, 7(1), 343–354. https://doi.org/10.2/JQUERY.MIN.JS
- Micronutrients, I. of M. (US) P. on. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. https://doi.org/10.17226/10026
- Plum, L. M., Rink, L., & Hajo, H. (2010). The essential toxin: impact of zinc on human health. International Journal of Environmental Research and Public Health, 7(4), 1342–1365. https://doi.org/10.3390/IJERPH7041342
- Costa, J. G., Vidovic, B., Saraiva, N., do Céu Costa, M., Del Favero, G., Marko, D., Oliveira, N. G., & Fernandes, A. S. (2019). Contaminants: a dark side of food supplements? Free Radical Research, 53(sup1), 1113–1135. https://doi.org/10.1080/10715762.2019.1636045
- Schwalfenberg, G., Rodushkin, I., & Genuis, S. J. (2018). Heavy metal contamination of prenatal vitamins. Toxicology Reports, 5, 390. https://doi.org/10.1016/J.TOXREP.2018.02.015
- E A Datau, Wardhana, Eko E Surachmanto, K Pandelaki, J A Langi, & Fias. (n.d.). Efficacy of Nigella sativa on serum free testosterone and metabolic disturbances in central obese male – PubMed. Retrieved November 23, 2022, from https://pubmed.ncbi.nlm.nih.gov/20724766/
- Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based Complementary and Alternative Medicine : ECAM, 2013. https://doi.org/10.1155/2013/571420
- Damiano, R., Cai, T., Fornara, P., Franzese, C. A., Leonardi, R., & Mirone, V. (2016). The role of Cucurbita pepo in the management of patients affected by lower urinary tract symptoms due to benign prostatic hyperplasia: A narrative review. Archivio Italiano Di Urologia, Andrologia : Organo Ufficiale [Di] Societa Italiana Di Ecografia Urologica e Nefrologica, 88(2), 136–143. https://doi.org/10.4081/AIUA.2016.2.136
- Zerafatjou, N., Amirzargar, M., Biglarkhani, M., Shobeirian, F., & Zoghi, G. (2021). Pumpkin seed oil (Cucurbita pepo) versus tamsulosin for benign prostatic hyperplasia symptom relief: a single-blind randomized clinical trial. BMC Urology, 21(1). https://doi.org/10.1186/s12894-021-00910-8
- Leibbrand, M., Siefer, S., Schön, C., Perrinjaquet-Moccetti, T., Kompek, A., Csernich, A., Bucar, F., & Kreuter, M. H. (2019). Effects of an Oil-Free Hydroethanolic Pumpkin Seed Extract on Symptom Frequency and Severity in Men with Benign Prostatic Hyperplasia: A Pilot Study in Humans. Journal of Medicinal Food, 22(6), 551–559. https://doi.org/10.1089/JMF.2018.0106
- Dording, C. M., Fisher, L., Papakostas, G., Farabaugh, A., Sonawalla, S., Fava, M., & Mischoulon, D. (2008). A double-blind, randomized, pilot dose-finding study of maca root (L. meyenii) for the management of SSRI-induced sexual dysfunction. CNS Neuroscience & Therapeutics, 14(3), 182–191. https://doi.org/10.1111/J.1755-5949.2008.00052.X
- Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause (New York, N.Y.), 15(6), 1157–1162. https://doi.org/10.1097/GME.0B013E3181732953
- Qureshi, A., Naughton, D. P., & Petroczi, A. (2014). A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect. Journal of Dietary Supplements, 11(1), 64–79. https://doi.org/10.3109/19390211.2014.887602
- Akhtari, E., Raisi, F., Keshavarz, M., Hosseini, H., Sohrabvand, F., Bioos, S., Kamalinejad, M., & Ghobadi, A. (2014). Tribulus terrestris for treatment of sexual dysfunction in women: randomized double-blind placebo – controlled study. Daru : Journal of Faculty of Pharmacy, Tehran University of Medical Sciences, 22(1), 40. https://doi.org/10.1186/2008-2231-22-40
- Postigo, S., Lima, S. M. R. R., Yamada, S. S., dos Reis, B. F., da Silva, G. M. D., & Aoki, T. (2016). Assessment of the Effects of Tribulus Terrestris on Sexual Function of Menopausal Women. Revista Brasileira de Ginecologia e Obstetricia : Revista Da Federacao Brasileira Das Sociedades de Ginecologia e Obstetricia, 38(3), 140–146. https://doi.org/10.1055/S-0036-1571472
- Momoeda, M., Sasaki, H., Tagashira, E., Ogishima, M., Takano, Y., & Ochiai, K. (2014). Efficacy and safety of Vitex agnus-castus extract for treatment of premenstrual syndrome in Japanese patients: a prospective, open-label study. Advances in Therapy, 31(3), 362–373. https://doi.org/10.1007/S12325-014-0106-Z
- Greer, B. K., White, J. P., Arguello, E. M., & Haymes, E. M. (2011). Branched-chain amino acid supplementation lowers perceived exertion but does not affect performance in untrained males. Journal of Strength and Conditioning Research, 25(2), 539–544. https://doi.org/10.1519/JSC.0B013E3181BF443A
- Schellenberg, R., Zimmermann, C., Drewe, J., Hoexter, G., & Zahner, C. (2012). Dose-dependent efficacy of the Vitex agnus castus extract Ze 440 in patients suffering from premenstrual syndrome. Phytomedicine : International Journal of Phytotherapy and Phytopharmacology, 19(14), 1325–1331. https://doi.org/10.1016/J.PHYMED.2012.08.006
- Zamani, M., Neghab, N., & Torabian, S. (n.d.). Therapeutic effect of Vitex agnus castus in patients with premenstrual syndrome – PubMed. Retrieved November 23, 2022, from https://pubmed.ncbi.nlm.nih.gov/22359078/
- Ma, L., Lin, S., Chen, R., & Wang, X. (2010). Treatment of moderate to severe premenstrual syndrome with Vitex agnus castus (BNO 1095) in Chinese women. Gynecological Endocrinology : The Official Journal of the International Society of Gynecological Endocrinology, 26(8), 612–616. https://doi.org/10.3109/09513591003632126
- He, Z., Chen, R., Zhou, Y., Geng, L., Zhang, Z., Chen, S., Yao, Y., Lu, J., & Lin, S. (2009). Treatment for premenstrual syndrome with Vitex agnus castus: A prospective, randomized, multi-center placebo controlled study in China. Maturitas, 63(1), 99–103. https://doi.org/10.1016/J.MATURITAS.2009.01.006
- Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 19(2), 164. /pmc/articles/PMC3999603/
