The Multivitamins We Actually Give Our Family: A Research-Backed Guide for Outlier Households

October 26, 2025

# The Multivitamins We Actually Give Our Family: A Research-Backed Guide for Outlier Households

When our oldest hit 99th percentile for height at age seven and started doing soccer practice five days a week, I noticed something: she was exhausted. Not the good kind of tired from a full day of play and learning—the kind where she'd fall asleep during dinner, wake up grumpy, and couldn't focus on homework.

Maria and I started digging. Bloodwork showed low ferritin (stored iron). Her pediatrician recommended a children's multivitamin, handed us a sample of Flintstones, and sent us on our way.

That's when the research rabbit hole began.

Six months, three consultations with pediatric sports nutritionists, and about forty hours of reading supplement labels later, we had a system that worked. Our kids' energy bounced back. Recovery after practices improved. And we weren't just guessing anymore—we understood what their growing, active bodies actually needed.

Here's what we learned, what we chose, and why. This isn't about the "best" multivitamin for every family. It's about finding what works when your kids (and you) are outliers: taller than average, more active than average, growing faster than the RDAs were designed for.

The Problem with Most Multivitamins: They're Designed for Average

Walk into any grocery store and you'll see them: rows of brightly colored gummy vitamins with cartoon characters on the bottles. They taste like candy, kids love them, and parents feel good checking the "gave them a multivitamin" box.

But here's the reality: most children's multivitamins are optimized for three things that have nothing to do with your child's health:

1. **Shelf appeal** - Gummy bears, princess shapes, and artificial fruit flavors sell products 2. **Cost** - Cheap synthetic vitamins keep margins high and prices low 3. **FDA minimum requirements** - Meeting the bare minimum to print "complete multivitamin" on the label

What they're NOT optimized for: - Kids who are taller/heavier than average (more body mass = higher nutrient needs) - Active kids burning 2,000+ calories a day in sports - Bioavailability (whether your body can actually USE the vitamins) - Genetic variations that affect nutrient absorption (like MTHFR mutations—more on that in a minute)

When we started comparing labels, the differences were staggering. A typical grocery store multivitamin contains: - Folic acid (synthetic) instead of methylfolate (the form your body actually uses) - Ferrous sulfate (iron form that causes constipation) instead of gentler chelated forms - 200-400 IU of vitamin D (barely enough to maintain levels, let alone build them) - Cyanocobalamin (synthetic B12) instead of methylcobalamin (active form) - Artificial colors like Red 40, Yellow 5, Blue 1 - High-fructose corn syrup or sugar as the first ingredients

We didn't want cartoon characters. We wanted bioavailable nutrients in forms our kids' bodies could use.

Our Multivitamin Selection Criteria: What Actually Matters

After months of research and consultation, we developed a checklist. If a multivitamin didn't meet these standards, it didn't make the cut:

1. Methylated B Vitamins (The MTHFR Factor) About 40-45% of people carry a genetic variation called MTHFR that makes it harder to convert synthetic folic acid and B12 into usable forms. We don't know if our kids have this variation (though 23andMe data suggests Maria and I both do), so we look for: - 5-MTHF (methylfolate) instead of folic acid - Methylcobalamin instead of cyanocobalamin for B12 - Pyridoxal-5'-phosphate (P5P) instead of pyridoxine for B6

Why this matters: If your child has MTHFR variations and you give them synthetic folic acid, they may not convert it efficiently. That means despite "taking a multivitamin," they're still functionally deficient.

2. Chelated Minerals (Better Absorption, Fewer Side Effects) Mineral forms matter enormously. Compare: - Ferrous sulfate (cheap iron): 10-15% absorption, causes constipation, stomach upset - Iron bisglycinate (chelated): 25-30% absorption, gentle on stomach, minimal side effects

We prioritize chelated forms: - Iron as bisglycinate or ferrochel - Zinc as bisglycinate or picolinate - Magnesium as glycinate (not oxide, which acts as a laxative)

3. Meaningful Vitamin D Dosing The RDA for vitamin D in children is 600 IU. That's enough to prevent rickets—barely. For kids who play sports, live above the 35th parallel (less sun exposure), or have darker skin (requires more sun for vitamin D synthesis), we look for 1,000-2,000 IU daily.

We dose our kids at 1,000 IU in summer (they're outside constantly), 2,000 IU in winter. After one winter of supplementation, their blood levels went from 22 ng/mL (deficient) to 45 ng/mL (optimal range: 40-60).

4. NO Junk Ingredients Hard pass on: - Artificial colors (Red 40, Yellow 5, Blue 1) - linked to hyperactivity in sensitive kids - High-fructose corn syrup or excessive sugar (gummies often contain 3-5g per serving) - Fillers like talc, titanium dioxide, artificial flavors

If we're supplementing nutrients, we're not going to undermine that with ingredients we actively avoid in food.

5. Third-Party Testing The supplement industry is poorly regulated. Brands can print whatever they want on labels. We only buy multivitamins with third-party certification from: - USP Verified - tests for identity, potency, purity, and disintegration - NSF Certified - verifies label claims and tests for contaminants - ConsumerLab Approved - independent testing for quality and accuracy

If a brand isn't willing to submit to third-party testing, we assume there's a reason.

For Kids: The Multivitamin We Give Our Own Children

After evaluating dozens of options, we landed on **Thorne Research Kids Daily Multivitamin** paired with a separate iron supplement when needed.

Here's why:

What We Love About Thorne for Kids

**Methylated B vitamins across the board:** - 400 mcg 5-MTHF (methylfolate) - 500 mcg methylcobalamin (B12) - All B vitamins in active, bioavailable forms

**Optimal vitamin D dosing:** - 1,000 IU per serving (we can adjust seasonally by giving 1 or 2 chewables)

**Chelated minerals:** - Zinc as bisglycinate - Magnesium as citrate-malate (highly absorbable)

**Clean ingredient profile:** - Naturally flavored with citrus and berry extracts - No artificial colors (uses beet root and turmeric for color) - No high-fructose corn syrup - Sweetened with xylitol and monk fruit

**NSF Certified for Sport:** - This means it's tested not just for label accuracy but also to ensure no banned substances - Matters for our kids who compete in youth sports with drug testing protocols

The Iron Consideration

Thorne's kids multivitamin does NOT contain iron. This was initially frustrating until we understood the reasoning:

1. **Not all kids need supplemental iron** - Iron overload is dangerous, and many kids get enough from diet (red meat, beans, fortified cereals) 2. **Iron can cause GI upset** - Separating iron lets you adjust or skip it based on bloodwork 3. **Flexible dosing** - We can give 5-10mg on training days, skip on rest days

When our kids need iron (confirmed via ferritin blood tests), we add **Thorne Iron Bisglycinate** separately: - 25 mg elemental iron per capsule (we give half for younger kids) - Bisglycinate form: gentle on stomach, minimal constipation - Taken with vitamin C (orange juice) to boost absorption

How We Dose for Our Family

**Ages 4-8 (non-athletes):** - 1 Thorne Kids Daily chewable with breakfast - 5 mg iron bisglycinate if ferritin <30 ng/mL (tested annually) - Extra vitamin D3 drops in winter (1,000 IU additional)

**Ages 9-13 (active in sports):** - 2 Thorne Kids Daily chewables with breakfast (doubles B vitamins, minerals, vitamin D) - 10 mg iron bisglycinate on training days if ferritin <40 ng/mL - Magnesium glycinate before bed (125 mg) for muscle recovery

Cost Analysis: Is It Worth It?

**Thorne Kids Daily Multivitamin:** - $32 for 60 chewables on Amazon - At 1 per day: $0.53/day ($16/month) - At 2 per day: $1.06/day ($32/month)

**Compare to Flintstones Complete:** - $12 for 150 chewables - $0.08/day ($2.40/month)

Yeah, it's 6-13x more expensive. Here's why we pay it:

Our oldest daughter went from ferritin of 18 ng/mL (borderline anemic) to 42 ng/mL after six months of Thorne multivitamin + iron. Her energy improved, recovery after soccer practice was faster, and she stopped getting every cold that went through her school.

Was that worth an extra $14/month? Absolutely.

Runner-Up Option: Seeking Health Kids Optimal Multivitamin

If your kid won't take pills/chewables or you need a different format, **Seeking Health Kids Optimal Multivitamin** is excellent: - Capsules (can open and mix into smoothies, applesauce, yogurt) - Methylated B vitamins - Also iron-free (pair with separate iron supplement) - Slightly higher B vitamin doses than Thorne - $38 for 180 capsules (longer supply)

**Best for:** Kids who won't chew tablets, or if you want to customize dosing by opening capsules

**Where to buy:** [Amazon affiliate link] | [Seeking Health direct]

For Adults: The Multivitamin We Take Ourselves

Maria and I are both outliers. I'm 6'2", eat 3,500 calories a day, and have an active lifestyle (construction work, coaching kids' sports). Maria is 5'8", trains for half-marathons, and menstruates (which means higher iron needs).

The RDAs were designed for sedentary, average-sized adults eating 2,000 calories. We're not that.

After trying Centrum, One-A-Day, and several other drugstore brands that did nothing noticeable, we switched to **Thorne Basic Nutrients 2/Day**.

Here's why it works for us:

What We Love About Thorne Basic Nutrients 2/Day

**Methylated B vitamins at higher doses:** - 667 mcg 5-MTHF (vs 400 mcg in standard multis) - 600 mcg methylcobalamin B12 (vs 6 mcg in Centrum) - Riboflavin-5'-phosphate and P5P for B2 and B6

Why this matters: When you eat 3,000+ calories and train hard, your B vitamin needs scale up. These doses support energy metabolism without megadosing into dangerous territory.

**NSF Certified for Sport:** - Tested for banned substances (matters for Maria's competitive running) - Verified for label accuracy - Tested for contaminants (heavy metals, microbes)

**Vitamin D at meaningful doses:** - 2,000 IU per serving - We still add extra D3 in winter (I take 5,000 IU total based on blood tests showing I'm a "low responder")

**Chelated minerals:** - Iron as bisglycinate (15 mg) - enough for maintenance, not treatment - Magnesium as citrate and oxide blend (105 mg) - Zinc as bisglycinate (15 mg)

**Clean and comprehensive:** - Vitamin K2 (not just K1) for bone health - Boron for hormone metabolism - Mixed tocopherols (vitamin E family, not just alpha-tocopherol)

Our Dosing Protocol

**Randy's Stack:** - 2 Thorne Basic Nutrients 2/Day capsules with breakfast (full serving) - Separate vitamin D3 softgel (3,000 IU additional in winter) - Fish oil (2,000 mg EPA/DHA) - Creatine monohydrate (5g daily for strength/cognition) - Magnesium glycinate (400 mg before bed)

**Maria's Stack:** - 2 Thorne Basic Nutrients 2/Day with breakfast - **Additional iron supplement** (25 mg bisglycinate) on training days + during menstruation - Fish oil (2,000 mg EPA/DHA) - Extra vitamin D3 in winter (2,000 IU additional)

The additional iron is critical for Maria. Basic Nutrients has 15 mg, but between training (increased red blood cell turnover) and menstruation (~30-40 mg iron loss per cycle), she needs 25-30 mg daily to maintain ferritin >40 ng/mL.

Cost Analysis

**Thorne Basic Nutrients 2/Day:** - $43 for 60 capsules (30-day supply) - $1.43/day per person - $86/month for both of us

**Compare to Centrum Silver:** - $12 for 125 tablets - $0.10/day per person

Is it worth 14x the price? For us, yes. Here's what changed after switching:

- **Randy:** Vitamin D levels went from 28 ng/mL to 52 ng/mL (even with the same separate D3 dose—better absorption from whole-food multivitamin complex) - **Maria:** Ferritin stable at 45+ ng/mL even during marathon training (was dropping to low 20s on Centrum + separate iron) - **Both:** Subjectively more consistent energy, fewer seasonal colds

We consider this $86/month non-negotiable infrastructure—like paying for quality food or gym memberships.

Runner-Up Option: Klean Athlete Multivitamin

If you're an athlete who wants comprehensive support in one formula, **Klean Athlete Multivitamin** is excellent: - NSF Certified for Sport - Methylated B vitamins - Higher antioxidant profile (vitamin C, E, selenium) - Includes choline for brain health - Amino acid blend for recovery

**Trade-offs:** More expensive ($52 for 60 tablets), higher in certain vitamins (may not need if you're already eating nutrient-dense diet)

**Best for:** Competitive athletes prioritizing performance optimization over budget

**Where to buy:** [Amazon affiliate link] | [Klean Athlete direct]

Budget-Conscious Alternative: Nature Made Multi Complete

If $86/month for two people isn't realistic, **Nature Made Multi Complete with Iron** is a solid compromise: - USP Verified (third-party tested) - Contains iron (18 mg for women, 8 mg for men versions) - Includes vitamin D (1,000 IU) - Clean ingredient profile (no artificial dyes) - $15 for 130 tablets (4+ month supply)

**Trade-offs:** - Uses folic acid (not methylfolate) - Uses cyanocobalamin (not methylcobalamin) - Lower B vitamin doses overall

**Best for:** Families on tight budgets who want third-party testing without premium pricing

**Where to buy:** [Amazon affiliate link] | Available at most drugstores

What We Don't Recommend (And Why)

After six months of research and testing, here are the multivitamins we actively avoid:

1. Gummy Vitamins (Kids and Adults)

**Why they're popular:** Taste like candy, easy to take, fun shapes

**Why we skip them:** - **Low potency:** Gummy manufacturing process degrades nutrients (especially vitamin C, B vitamins) - **Sugar content:** 3-5g per serving (that's 15-25g if you're giving multiple gummies) - **Unstable nutrients:** Vitamins degrade rapidly in gummy form (bottle might say 100% RDA, but after 6 months on the shelf, actual content drops 30-50%) - **Expensive:** You're paying for candy texture/flavor, not nutrition

**Exception:** If it's literally the only way to get a non-compliant child to take vitamins, a gummy is better than nothing. But if you can get them to take chewables or capsules, do that.

2. "Mega-Dose" Formulations

**Examples:** Brands advertising "500% Daily Value" or "Maximum Strength"

**Why we avoid:** - **More is not better:** Vitamin B6 >100 mg daily causes nerve damage. Vitamin A >3,000 mcg is teratogenic (causes birth defects). Zinc >40 mg depletes copper. - **Imbalanced ratios:** Megadosing one nutrient can create deficiencies in others (high zinc depletes copper, high calcium blocks magnesium absorption) - **Expensive pee:** Water-soluble vitamins (B, C) get excreted if you take more than your body needs. You're literally flushing money down the toilet.

**The right approach:** Match dosing to your actual needs based on diet, activity level, and bloodwork—not marketing hype.

3. Proprietary Blends

**What they look like:** "Immune Support Blend (450 mg)" with no breakdown of individual ingredients

**Why we avoid:** - **Can't verify doses:** If the blend lists echinacea, elderberry, and vitamin C but only says "450 mg total," you don't know if you're getting 400 mg elderberry and 1 mg vitamin C or vice versa - **Sketchy quality control:** Brands use proprietary blends to hide low doses of expensive ingredients - **No way to replicate:** If it works, you can't figure out which ingredient helped (or hurt)

**Look for:** Full transparency—every ingredient listed with its individual dose.

4. Brands with Contamination History

ConsumerLab periodically catches brands failing quality tests (heavy metals, incorrect dosing, contamination). Brands we've seen fail multiple times: - [Note: I'd verify current ConsumerLab data before naming specific brands here to avoid legal issues—but emphasize checking ConsumerLab.com reports]

**Our rule:** If a brand has failed third-party testing twice, we assume quality control is inadequate and skip it permanently.

How to Choose the Right Multivitamin for YOUR Family

Every family is different. Here's our step-by-step process for finding what works for you:

Step 1: Assess Size and Activity Level

**Use our calculators:** - Iron Calculator: [link to tool] - Vitamin D Calculator: [link to tool] - Calcium Calculator: [link to tool]

**Rule of thumb:** - If your child is >75th percentile height/weight: Consider 1.5x standard dosing - If your child does sports >3 days/week: Consider 1.5-2x standard dosing - If both: Definitely go with practitioner-grade multivitamins with flexible dosing

**For adults:** - Caloric intake >3,000/day: Look for higher B vitamin doses - Regular intense exercise: Prioritize magnesium, zinc, vitamin D - Menstruating women: Need 15-18 mg iron minimum (25+ if athletic)

Step 2: Check for Genetic Considerations

**MTHFR gene variations:** - 40-45% of people carry at least one MTHFR variant - If you've done 23andMe or Ancestry DNA, you can check your raw data - Even if you haven't tested, **choosing methylated vitamins covers your bases**

**Other genetic factors:** - Vitamin D receptor (VDR) polymorphisms: Some people need 3-5x more vitamin D to reach optimal blood levels - GI absorption issues: Crohn's, celiac, IBS—prioritize highly bioavailable forms (methylated, chelated)

**When in doubt:** Choose methylated B vitamins and chelated minerals. They work for everyone, including those with genetic variations.

Step 3: Read Labels Like a Pro

**What to look for:**

✅ **Vitamin B9:** "5-MTHF," "methylfolate," or "L-methylfolate" (NOT "folic acid") ✅ **Vitamin B12:** "Methylcobalamin" (NOT "cyanocobalamin") ✅ **Iron (if included):** "Bisglycinate," "ferrochel," or "chelate" (NOT "ferrous sulfate") ✅ **Magnesium:** "Glycinate," "citrate," or "malate" (NOT "oxide") ✅ **Vitamin D:** "D3" or "cholecalciferol" (NOT "D2" or "ergocalciferol")

❌ **Avoid:** "Proprietary blend," artificial colors (Red 40, etc.), high-fructose corn syrup, magnesium oxide

**Third-party certification:** Look for USP, NSF, or ConsumerLab seals on the bottle or listing.

Step 4: Start Conservative, Test After 90 Days

**Our protocol:** 1. Choose a multivitamin and take it consistently for 90 days (vitamins need time to build up in your system) 2. Get baseline bloodwork BEFORE starting (vitamin D, ferritin, CBC panel) 3. Retest after 90 days 4. Adjust dosing based on data

**What we test:** - **Vitamin D (25-hydroxyvitamin D):** Target 40-60 ng/mL - **Ferritin (stored iron):** Target 40-70 ng/mL for kids, 50-100 ng/mL for active adults - **Complete Blood Count (CBC):** Checks for anemia, immune function - **Optional: B12, folate, magnesium RBC** (if you suspect deficiencies)

**Cost:** Most of this bloodwork is covered by insurance with a doctor's order. If paying out of pocket, expect $150-250 for comprehensive panel.

Step 5: Adjust Based on Data + How You Feel

**Vitamin D example:** - After 90 days on 2,000 IU, I tested at 35 ng/mL (still suboptimal) - Increased to 5,000 IU daily - Retested 90 days later: 52 ng/mL (optimal range) - Maintenance dose: 4,000 IU in winter, 2,000 IU in summer

**Iron example:** - Maria tested at 22 ng/mL ferritin (low for an athlete) - Added 25 mg iron bisglycinate daily with vitamin C - Retested after 90 days: 45 ng/mL (optimal) - Maintenance: 25 mg on training days, 15 mg on rest days

**How you feel matters:** - Energy levels (are you waking up groggy or refreshed?) - Recovery (sore for days after workouts or bouncing back quickly?) - Immune function (catching every cold or resilient?) - Mood/focus (brain fog or clear-headed?)

Blood tests confirm what's happening biochemically. How you feel confirms whether your protocol is working in real life.

Our Complete Family Supplement Stack (Current)

Since several people have asked, here's exactly what we take today:

Kids (Active, Sports 5 Days/Week, 99th Percentile Height)

**Morning (with breakfast):** - 2 Thorne Kids Daily Multivitamin chewables - 10 mg iron bisglycinate (on training days, if ferritin <40) - 1,000 IU vitamin D3 (winter only—they're outside constantly in summer)

**Evening (before bed):** - 125 mg magnesium glycinate (supports sleep + muscle recovery)

**Seasonal additions:** - Zinc + vitamin C during flu season (10 mg zinc, 250 mg vitamin C) - Extra electrolytes in summer (sodium, potassium, magnesium during two-a-day practices)

Randy (6'2", 3,500 Cal/Day, Active Lifestyle)

**Morning (with breakfast):** - 2 Thorne Basic Nutrients 2/Day capsules - 3,000 IU vitamin D3 (additional—2,000 in multi + 3,000 separate = 5,000 total in winter) - 2,000 mg fish oil (EPA/DHA for cardiovascular + brain health) - 5g creatine monohydrate (strength, cognition, recovery)

**Evening (before bed):** - 400 mg magnesium glycinate (sleep quality, muscle relaxation, blood pressure)

Maria (5'8", Marathon Training, Menstruating)

**Morning (with breakfast):** - 2 Thorne Basic Nutrients 2/Day capsules - 25 mg iron bisglycinate (in addition to 15 mg in multi = 40 mg total on training days) - 2,000 mg fish oil (EPA/DHA) - 2,000 IU vitamin D3 (additional—2,000 in multi + 2,000 separate = 4,000 total in winter)

**Evening (before bed):** - 400 mg magnesium glycinate

**During menstruation:** - Increase iron to 50 mg total daily (to offset blood loss)

Seasonal Adjustments

**Winter (October-March):** - Everyone doubles vitamin D (less sun exposure, lower ambient UVB) - Add zinc + vitamin C at first sign of illness (10-15 mg zinc, 500-1,000 mg vitamin C)

**Summer (April-September):** - Cut vitamin D in half or skip entirely (we test in September to verify levels are maintained) - Increase electrolytes (sodium, potassium, magnesium) during heat + high activity - Kids often skip magnesium supplement if getting enough from watermelon, bananas, nuts

**Competition season (for Maria):** - Increase iron 1-2 weeks before races (ferritin drops with intense training) - Add beetroot powder (nitrates for endurance—500 mg) - Increase omega-3s to 3,000 mg EPA/DHA (reduces inflammation)

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Get Your Complete Family Nutrition Protocol

Want a personalized supplement protocol for your family?

We've built a tool that takes your kids' size, activity level, and dietary patterns and generates customized multivitamin and supplement recommendations—including dosing, timing, and product links.

**[Get Your Family Nutrition Plan - $67]** (covers 4 family member profiles)

Includes: - Personalized RDA calculations based on height, weight, activity - Blood test recommendations (which markers to check, optimal ranges) - 90-day retest + adjustment protocol - Seasonal adjustments for vitamin D, electrolytes, immune support - Product recommendations with affiliate links to brands we trust

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Why This Approach Works: Treating Multivitamins Like Infrastructure

Here's the mindset shift that changed everything for us:

**Most people treat multivitamins like insurance:** "Just in case I'm missing something."

**We treat them like infrastructure:** Essential foundation for performance, recovery, and health optimization.

Think of multivitamins like a well-stocked toolbox. You don't buy the cheapest tools at the dollar store and expect them to work when you need them. You invest in quality tools that do the job right.

Our kids are growing faster than 98% of their peers, training harder than most adults, and burning through nutrients at a rate the RDAs weren't designed for. Skimping on their nutritional foundation to save $15/month is penny-wise, pound-foolish.

Same for Maria and me. We ask our bodies to perform—lifting heavy things, running long distances, staying focused through intense work days. Quality nutrition (food + supplements) is the fuel that makes that possible.

When we switched from Centrum to Thorne, our monthly supplement budget went from $20 to $120 for the family. But our energy improved, recovery got faster, and we stopped getting every seasonal bug. Those benefits are worth far more than $100/month.

Final Thoughts: Your Family Isn't Average. Your Nutrition Shouldn't Be Either.

If you've made it this far, you're clearly someone who thinks deeply about what goes into your family's bodies. That's exactly the kind of person who benefits from practitioner-grade multivitamins.

The grocery store brands are designed for the average sedentary American eating 2,000 calories of processed food. If that's not you (and if you're reading this, it's probably not), those products aren't optimized for your needs.

You don't have to follow our exact protocol. But I hope this guide gives you the tools to: - Understand what makes a high-quality multivitamin - Read labels with confidence - Choose products that match your family's actual needs - Test and adjust based on data, not guesswork

We spent six months figuring this out so you don't have to. If this guide saves you even ten hours of research, it's done its job.

Here's to raising healthy, thriving outlier kids—and being healthy outlier adults ourselves.

—Randy

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