The Essential Guide to Multivitamins for Black & Brown Communities
@Mela Vitamins
Get your vitamins in.
Do you feel low in energy, mood and is your health just not at optimum even though you're taking a whole host of supplements? Irrespective of where you live in the world, as a person of colour, it is worth considering whether your supplement caters to your specific needs.
Our special wellness and vitamin requirements are increasingly being discussed by communities of colour. A large piece of this conversation is simply the lack of representation in research and clinical studies. We have not been factored into the research and neither are we factored in at the testing phase hence we are left out of the conversation and mainstream supplements simply do not address our needs.
This is a topic best left to an expert so we spoke to Ashley Harmon, the Founder of Mela Vitamins, a company that has formulated vitamins for melanin-rich people.
Ashley Harmon is the Founder of Mela Vitamins, a wellness company formulating supplements to meet the unique nutritional needs of melanated people.
Prior to launching Mela Vitamins, Ashley was a operations and strategy executive. She restructures and scaled the AfroTech brand, a premier investing platform and the largest brand at VC-backed startup Blavity, Inc. She also worked at PricewaterhouseCoopers where she spent 7 years leading engagement teams providing program management, strategic planning and communications support to Fortune 500 and public sector clients.
Keep Reading: Ashley Harmon’s Founder Story
Why One-Size-Fits-All Vitamins Don't Work for Us
There are a number of reasons why a one-size-fits-all vitamin will not work for people of colour such as health disparities, POC health needs and vitamin deficiencies.
We need more Vitamin D
The presence of melanin in our skin means we generally have lower levels of Vitamin D.
Harmon says, “Melanin helps protect us from the sun, but it also limits our body’s ability to absorb and produce Vitamin D from the sun. As a result, an estimated 76-90% of people of color are Vitamin D deficient. Vitamin D is essential for so many functions in our body, from absorbing calcium to maintaining a healthy immune system. A deficiency can impact your mood and cause fatigue, and has been linked to type 2 diabetes and heart disease.”
You may be wondering whether you could just be eating better sources of Vitamin D but this is not so straightforward. Harmon tells us, “there are food sources of Vitamin D, but we would have to eat the equivalent of 50 eggs or 30 cans of tuna to get the levels of Vitamin D that we need.”
Harmon expands on this: “Most multivitamins on the market contain 100-100% of your Daily Value of Vitamin D, which is adequate if your Vitamin D levels are in the normal range. However, it is not enough to treat or help prevent a deficiency. That’s why we include 300% of your Daily Value of Vitamin D3 in our Daily Essentials.”
But anything in excess can be detrimental so make sure you check your Vitamin D levels annually. Harmon warns us that, “you can however take too much Vitamin D, especially if you mix our Daily Essentials with another high-dose Vitamin D supplement. I always recommend that all people of color get at least their Vitamin D levels checked yearly and talk to their doctor about the best way to maintain healthy levels.’
Vitamin C levels can be affected by stress
Vitamin C is also another essential nutrient that supports our immune system and for people of colour living in certain parts of the world, structural inequalities and inequities lead to higher stress which needs to be addressed with their supplement.
Harmon says, “vitamin C is found in high amounts in our adrenal glands and is released in response to stress. Our bodies are not able to replenish this vitamin, so supplementation is important especially during times of stress. And as we all know, people of color do experience higher and prolonged periods of stress compared to the rest of the population.”
Health disparities
There is a health gap because people of colour are more susceptible to certain chronic diseases and this is exacerbated due to the socioeconomic barriers that exist in certain countries such as the US. Harmon says, “there are many factors that impact the disproportionate rates of Diabetes, hypertension and cancers, like socioeconomic barriers, lack of access to healthy foods, higher stress levels, and chronic nutrient deficiencies.”
For example, in the US, research has shown that people of colour are disproportionately affected by diabetes and that African American, African, Hispanic, and Asian people are statistically more likely to have type 2 diabetes than white Americans. Research has also shown that Indians are more prone to diabetes as they have a greater degree of insulin resistance and a stronger genetic predisposition to diabetes.
Another example is heart disease. In the US, African Americans and Hispanics have a higher risk of heart disease. Further, heart disease is increasingly a big discussion in the South Asian community even leading to the formation of a study called MASALA (Mediators of Atherosclerosis in South Asians Living in America) as they set out to understand why South Asians ( Indian, Pakistani, Bangladeshi, Nepali, and Sri Lankan) have high rates of heart attacks and stroke and a number of reasons are being identified including a greater genetic predisposition to heart disease.
Harmon says, “the healthcare industry also has a complicated and harmful history with people of color, especially in the United States, which has lead to bias in the healthcare industry, lack of representation in clinical studies and a lack of trust of healthcare providers within communities of color.” These factors all contribute to health disparities and disproportionate rates of chronic diseases.
You need Vitamin K but not high doses
You need to take Vitamin K when taking Vitamin D because as Harmon says, “if you take Vitamin D without taking Vitamin K, it can cause calcium to build up in your arteries and soft tissues, which can negatively impact your cardiovascular health.” In short, Vitamin K and Vitamin D work together to support bone health.
But high doses of Vitamin K comes with its risks. Harmon advises that, “while it is important to take Vitamin K with Vitamin D, people of color should be cautious with taking too much Vitamin K as it can promote blood clotting. Since people of color are at a higher risk of stroke and heart disease, it is important to be aware of the link with high levels of Vitamin K.”
To put this into context, Harmon gets specific with us and points out that, “for reference, most multivitamins that contain Vitamin K include 100-200mcg, we include 25mcg in our Daily Essentials.”
It is useful to speak to your doctor to understand your unique Vitamin K needs. Harmon says, “I always suggest talking to your doctor to understand your unique nutrient levels and risks associated with taking Vitamin K.”
Avoid high doses of Vitamin E
Harmon advises, “Vitamin E is another vitamin with a lot of positive benefits, but can negatively impact your health if taken at too high of a dose. High-dose Vitamin E supplements can cause blood thinning, which can increase your risk of stroke and heart attack. It has also been linked to an increased risk of prostate cancer, which men of color are almost twice as likely to develop.”
Game-changing adaptogens
Consider taking adaptogens to supercharge your health. Adaptogens are herbs, roots and other plant substances (like mushrooms) that help our bodies manage stress and restore balance after a stressful situation. For example, Mela Vitamins includes the adaptogens Ceylon Cinnamon and Lion’s Mane in their supplements and Harmon talked to us about the reasons for this.
Ceylon Cinnamon
Ceylon Cinnamon is a potent adaptogenic spice that has been used as medicine for thousands of years and if your wondering this means any old cinnamon unfortunately its not the case. Ceylon Cinnamon which is also called “true cinnamon” is native to Sri Lanka and South India and is safer to consume in larger quantities.
One benefit of Ceylon Cinnamon is supporting blood sugar management. Harmon explains that, “Ceylon Cinnamon has powerful antioxidants and anti-inflammatory properties that support overall wellness and protect against disease like heart disease and Type 2 Diabetes. One amazing benefit of cinnamon is its ability to help improve insulin sensitivity. Insulin is an important hormone that helps regulate your metabolism, energy and blood sugar levels. This is so important within communities of color, as we are twice as likely to develop Type 2 Diabetes.”
Further, Harmon tells us that, “cinnamon has been shown to support heart health by helping to reduce “bad” LDL cholesterol and triglycerides, improve gut health by acting as a prebiotic, and supports cognitive and neurological health.”
Lion’s Mane
Lion’s Mane is also known as Hericium erinaceus and are described as “large, white, shaggy mushrooms that resemble a lion’s mane as they grow.” These mushrooms contain bioactive substances that are beneficial for the heart, health and gut.
Harmon says” lion’s Mane is an adaptogenic mushroom that supports cognitive health, elevated mood and heart health. Studies have found that lion’s mane mushrooms contains two special compounds that can stimulate the growth of brain cells and may event help improve mental focus and cognitive function. Research has also shown that Lion’s Mane contains anti-inflammatory compounds that can help fight inflammation and oxidative stress that are linked to heart disease, cancer and more.”
“If you’re vegan, gluten free or have another allergy or dietary preference, ensure that you are looking for supplements that are certified Vegan or allergen free - because you can’t always assume that every ingredient and its source is listed on the label. For example, many forms of Vitamin D are not vegan and are derived from sheep wool. ”
How to find the right multivitamin
There are a few things to look for when purchasing supplements to determine if they are high-quality and effective, including form of the supplement, quality of ingredients used, use of fillers and third party testing.
Type of Supplement
These days we have all sorts of vitamins and supplements from tablets, capsules, drops, gummy bears and other fancy chewables. But Harmon warns us, “not all supplements are created equal, and some may not be effective in providing the nutrients you need. Capsules, tablets and liquid-based supplements have been shown to be the most effective and easiest for your body to absorb.”
Regarding gummy bears, sorry to disappoint but the verdict has been given: they are simply less effective. Harmon confirms this saying, “Gummy vitamins have become increasingly popular because they usually taste great and they are easy to take. However, research suggests that gummy vitamins may not be as effective as traditional capsules or other forms of vitamins.”
Identify the Source of Vitamins
You also need to start questioning whether your vitamins are natural because this affects how they are absorbed into your body. So the question you need to be asking is: what are the sources of the vitamins in the supplements I am taking?
Harmon says, “vitamins can come in two forms: synthetic and natural. Synthetic vitamins are chemically produced in a laboratory and may not be as easily absorbed by your body as natural vitamins. Natural vitamins, on the other hand, come from food or other natural sources and are generally considered to be more bioavailable, meaning they are easier for your body to absorb and use. It's important to note that not all synthetic vitamins are bad for you, but in general you will want to look for supplements that contain the natural forms of vitamins.”
To put this into context, Harmon explains using the example of folate vs folic acid. Harmon says, “Folate is the natural form of vitamin B9, found in leafy greens, citrus fruits, and beans and is better absorbed by your body. Folic acid, on the other hand, is the synthetic form of vitamin B9 often found in fortified foods and supplements.”
Check for Fillers
Harmon says, “many supplements contain fillers or additives that are used to make the manufacturing process easier, or to improve the appearance, texture, and shelf life of the product. However, these fillers can have negative effects on the body and may interfere with the absorption of the nutrients in the multivitamin. Fillers are often listed under the supplement label as “other ingredients”.”
Required Testing and Safety Standards
Harmon provides a very important warning about the importance of third party testing and the safety standards your vitamins should meet.
Harmon advises, “you should look for multivitamins that have been third-party tested for safety to ensure that you are avoiding heavy metals, toxins, microbes and other potential harmful contaminants. And if you’re vegan, gluten free or have another allergy or dietary preference, ensure that you are looking for supplements that are certified Vegan or allergen free - because you can’t always assume that every ingredient and its source is listed on the label. For example, many forms of Vitamin D are not vegan and are derived from sheep wool.”
Embrace Vibrant Health with Personalized Nutrition
Personalised nutrition, also known as precision nutrition, is a credible emerging area of research supported by the National Institutes of Health under the umbrella of precision medicine. Precision nutrition is a form of preventing and treating chronic diseases based on a person’s unique characteristics like DNA, race, gender, health history, and lifestyle habits. This direction of personalising nutrition and the birth of companies such as Mela Vitamins will signal to the supplement industry that it is time to factor in the needs of people of colour into product formulation.
