Are naturelo vitamins good?

Are naturelo vitamins good? DEFAULT

The Best and Worst Multivitamins of 2021

Best and worst multivitamins from The Health Beat 2019

Who would have thought that the Jetsons were right and we would try to get everything from one pill? Whether you are eating a poor diet and trying to fill in the gaps with a multivitamin, or eating a balanced diet and taking a multivitamin for insurance against deficiency, dietary supplements in the form of a multivitamin are a part of more than 30 percent of an American’s diet. Are multivitamins necessary? This is a common question for average humans and athletes alike, and a popular topic in the medical field. Below we will explain how we determined the best and worst multivitamins for 2021.

How Are Multivitamins Made?

You will find the following processes that are used to make a multivitamin: whole food, naturally derived and modified, synthesized from yeast or fermentation. Typically there isn’t a multivitamin that doesn’t contain some synthesized or “scientifically formulated” nutrients since they cannot be reached to high enough levels from food to hit the target amounts. For 2021, the best and worst multivitamins show that the best are moving more towards whole food sources.

The majority of “whole food multivitamins” actually use a nutrient-rich broth, added synthetic vitamins and the yeast saccharomyces to metabolize and convert them, then use small amounts of fruit or vegetable blends as filler. The difference is if those forms are in the biologically available and active form. This is where the claims can fall in a gray area. There are certain synthetic dietary supplements like vitamin E and beta carotene that have performed poorly and at a detriment in studies, whereas L-ascorbic acid has performed very well. Magnesium citrate, malate, and glycinate show superior absorption over oxide or carbonate forms.

Folic acid may now be questionable due to gene variants like MTHFR, with methylfolate being the preferred form (very important during pregnancy and for subsequent generations).

The Major Studies on Multivitamins

1. A large randomized double placebo clinical trial in 2012 looking at 16,451 male doctors over 50 with a history of cancer followed for more than a decade found that those who took a multivitamin had an 8% lower incidence of cancer returning, however, it did not have any effect on prostate cancer or men without a history of cancer. It also did not show any reduction in heart attacks or strokes.

2. A 2006 study looked at the efficacy and safety of multivitamin and mineral supplement use to prevent cancer and chronic disease in adults. In a poorly nourished Chinese population, combined supplementation with beta-carotene, alpha-tocopherol, and selenium reduced the incidence of and mortality rate from gastric cancer and the overall mortality rate from cancer by 13% to 21%.

In a French trial, combined supplementation with vitamin C, vitamin E, beta-carotene, selenium, and zinc reduced the rate of cancer by 31% in men but not in women. Multivitamin and mineral supplements had no significant effect on cardiovascular disease or cataracts, except that combined beta carotene, selenium, alpha-tocopherol, retinol, and zinc supplementation reduced the mortality rate from stroke by 29%.

A combination of 7 vitamins and minerals stabilized visual acuity loss in a small trial, and combined zinc and antioxidants slowed the progression of advanced age-related macular degeneration in high-risk persons. No consistent adverse effects of multivitamin and mineral supplements were evident, and the conclusion was that it couldn’t be proven or disproven if multivitamins helped prevent cancer or chronic disease.

3. The study from JAMA looked at 68 trials with over 230,000 participants taking different varieties of antioxidants (A, C, E, beta carotene, selenium) and concluded that “treatment with beta carotene, vitamin A, and vitamin E may increase mortality. The potential roles of vitamin C and selenium on mortality need further study.”

Anyone that has read numerous positive studies on vitamin C might have frowned at that conclusion. A closer inspection shows that the cherry picking of these studies looks like something Inspector Clouseau might have worked on.

According to Dr. Houston from Vanderbuilt Medical School, “from an original pool of 815 studies, the researchers excluded a whopping 747 of them (91.5%) for one reason or another, leaving just 8% on which to base their conclusions. Of the excluded studies, 405 were rejected simply because none of the participants in these studies had died. But how can the researchers possibly prove that antioxidants have no effect on mortality if they’ve eliminated almost half of the studies in the data pool specifically because there was no mortality?”

In all the final studies pooled, the antioxidants were synthetic and chronically ill people were mixed in with healthy people. Closer inspection shows a VERY wide dosage from only 60mg of vitamin C to 200,000 IU of vitamin E in a single day! Professor Balz Frei, the Director of the Linus Pauling Institute at Oregon State University commented on the study saying “all the new study really demonstrates is a bias toward identifying studies or research that show harm caused by antioxidants, and selective removal of research that shows benefits.”

Do You Need a Multivitamin?

A better question is “do you need a multi-mineral?” A standardized daily allowance has created a skewed perception of our individual requirements and what is provided by the soil our food was grown in. Dr. Linus Pauling, winner of two Nobel Prizes once said, “You can trace every sickness, every disease and every ailment to a mineral deficiency.” While I cannot find the document online, the chemist Raymond Francis in his book Never Fear Cancer Again states “a 1992 Earth Summit Report suggested that 99 percent of Americans are mineral deficient.”

What about vitamins? Water-soluble vitamins like all of the b-vitamins and vitamin C are what I see to be a major problem due to the lack of access to freshly picked foods. Both of these deplete quickly post-harvest, and the majority of clients I see are deficient in these nutrients. Magnesium is also a major mineral lacking in our water and soil. On the other side, people may need to avoid folic acid (synthetic form) in fortified foods and in multivitamins because it blocks folate receptors if they have a slow DHFR enzyme and have a homozygous MTHFR C677T gene Be careful with methylfolate dosage and don’t assume that more is always better.

Top 5 Arguments for Vitamin and Mineral Supplements

1. Chemical agriculture has depleted, polluted and destroyed the soil and our water supply. If the minerals are not in the soil, they are not in the food. If the water is stripped of its minerals and polluted, and crop rotation and composting is not practiced, then the food is in a sorry state to begin with. Vitamins are highest when foods are freshly picked, and many decline rapidly post-harvest, both chemically and organically grown. Worldwide shipping and storage of fruits and vegetables give us further depleted food.

  • Glyphosphate (potent herbicide on GMO crops) blocks calcium, magnesium, manganese and iron from being absorbed in genetically modified grains, fruits, legumes and vegetables  
  • Spinach and asparagus lose 50-70 percent of their folate when kept at room temperature for three days.
  • Vegetables such as asparagus, broccoli, and green beans typically lose 50 percent of their vitamin C before they reach the produce counter
  • Potatoes lose as much as 78 percent of their vitamin C during long-term storage at 36 degrees.
  • Nitrogen fertilizers used in non-organic agriculture may lower vitamin C content in fruits and vegetables
  • Blanching of vegetables prior to freezing can destroy half the vitamins
  • Freezing meat can destroy up to 70 percent of its vitamins

2. We are no longer growing our own food or collecting it from the wild fresh. Processed food has become a staple for a large percentage of the population, feeding people food that is calorie rich and nutrient poor. Very few people can obtain a daily diet based on our hunter-gatherer and farming ancestors.

3. Sugar, refined carbohydrates, stress, coffee, and alcohol consumption has created depletion on top of toxicity.

4. A highly chemical environment, diet, medications, and personal care products have put new demands on the human body that it has never had to deal with the history of mankind. Deficiencies of certain minerals increase the uptake of heavy metals. Lead will take the place of calcium, cadmium will take the place of zinc, aluminum will take the place of magnesium, and nickel will take the place of manganese.

5. An indoor, sedentary, high-stress environment puts additional demands on the body that increase the need for numerous vitamins and minerals that are also needed to offset the toxic byproducts of stress hormones.

Top 5 Arguments Against Multivitamins

1. They don’t work.

Answer: One standard formula for an entire population is bound to fail for those with individual biochemical needs where it may only take one nutrient or mineral needed in higher amounts to make the difference.

2. You can get all the RDA vitamins and minerals from food. Supplements are not necessary.

Answer: Remember that the RDA is the absolute minimum needed to prevent things like scurvy, not the amount required for optimal health. However, you can get above the RDA for certain vitamins and minerals with a good diet.

3. They cause more harm than good.

Answer: This could be true for formulas using food dyes, artificial sweeteners, toxic forms and high amounts of certain vitamins and minerals. Pharmaceuticals are connected to over 125,000 deaths per year. According to the U.S. National Poison Data System, there were zero deaths linked to supplementation as of 2010. Y

You can find thousands of clinical studies showing the efficacy of supplementation without side effects or toxicity. You cannot compare a cheap synthetic vitamin in the wrong form or toxic forms of antioxidants with the form found in nature and call them equivalent. Each time vitamin E and beta carotene is brought up to cause harm in studies, people fail to mention the ones used were synthetically made into the wrong form and have no biological activity.

4. Many people consume too many calories, and therefore are able to get the extra amount of vitamins and minerals required.

Answer: Not likely. We are a calorie rich and nutrient poor nation. We are creating more vitamin and mineral deficiencies due the depletion caused by sugar and refined flour based carbohydrates (depletes b-vitamins, vitamin C, magnesium and calcium just to name a few).

5. If you need extra vitamins, you should eat fortified foods.

Answer: You will not find dieticians recommending supplements, but you will find them recommending fortified foods. Let the irony settle in for a minute. Why would they say not to take supplements, but to choose food with added poorly made synthetic vitamins? Because the American Dietetic Association is funded by processed food companies. This is how a diet of fortified cereal, fortified orange juice, low-fat dairy and artificial sweeteners became forced on the public. This is also why many will not use the dietician title now due to the loss of credibility.

How Nutrigenomic DNA Nutrition Testing Can Help

My opinion is that multivitamins may actually prevent people from choosing more nutrient-dense foods in their diet and continue bad eating habits, using a multivitamin as false insurance. How do you know which vitamins you are lacking?

The way you find out exactly which ones are most likely missing is going to be strictly due to the individual’s food choices, physical activity, soil mineral levels, cooking preparation, constitution, genetic biochemistry, stress, environmental pollutants and other factors. In other words, challenging without a professional analysis. What we do know is that there are certain vitamins and minerals that are harder to get in today’s world and require a much higher need for the majority.

What do the majority of multivitamins lack? Calcium, magnesium, choline, enough vitamin C, K2, omega-3 fatty acids, sufficient iodine, b-vitamins in the active bioavailable form, vitamin E in all eight forms, true vitamin A (not just beta carotene) and enough vitamin D. 

If you are interested in determining where you have higher needs for certain vitamins, mineral and compounds at a genetic level, I spent years developing nutrigenomic software to help find these answers. It has been by far been the most life-changing testing I have done for myself and thousands of others. Click on the images below to read more or go straight to Nutrition Genome.

Best and worst multivitamins The Health Beat

Best and worst multivitamins The Health Beat

The Worst Multivitamins for 2020

While supplements are immune from the death statistics, they are not without their problems. While it’s not proven that supplements were the main cause, Consumer Reports states that 6,300 serious adverse events were possibly associated with supplements.

I wouldn’t be surprised if some supplements are associated with adverse effects because without regulation and accountability, untested products are going to find their way in mainstream stores. Everyone has different sensitivities, and certain additives and versions of vitamins can cause issues for some but not others. You need to do your homework on reputable companies that do purity tests and clinical studies backing up their claims.

One incident happened to Gary Null, who was almost killed by his own product when Gary Null’s Ultimate Power Meal almost became his last meal with an overdose of vitamin D (2 million instead of 2 thousand IU). Another example occurred with a liquid multivitamin that had 200 times the amount of selenium (40,800mcg) that it should of, leading to acute selenium toxicity in chiropractor patients. For the best and worst multivitamins of 2019 list, you want to pay attention to why the worst were chosen, and use these guidelines if choosing a multivitamin not on the best list.

The following matched one or more of the previous criteria for my opinion of the worst multi-vitamins:

1. Flintstones Vitamins: When I was a child, my mom (also a nutritionist) would do lectures using Flintstones vitamins as an example of what not to buy. She would take a lighter to the vitamins and it would melt down to a mound resembling oil, from the coal based artificial colors. The #1 children’s multivitamin in the US and the top vitamin recommended by Pediatricians is produced by the pharmaceutical company Bayer and contains the neurotoxin aspartame, cupric oxide (a potentially toxic form of copper), coal tar artificial colors, hydrogenated GMO soybean oil and GMO corn starch.

2. Centrum Multi-Vitamin/Mineral: Made by the pharmaceutical company Pfizer, and brings in close to 1 billion in sales. Centrum uses synthetic vitamin E (dl-alpha-tocopherol) and beta carotene, the same kind that has been found to cause detrimental health problems like prostate and lung cancer. It uses the oxide form of magnesium, which only 4% is absorbed. It contains hydrogenated palm oil, a trans-fat highly correlated to heart disease, not to mention all the horrible artificial colors including FD#C Blue #2, Yellow #6 and Red #40 found to disrupt mitochondrial function (the power house of a cell).

A study published in the Journal of Food and Chemical Toxicology found that the dyes actually enter the bloodstream through the skin or digestive system, debunking previous expertise that the skin blocked it and the digestive system destroyed it first. This is alarming because these dyes have already been linked to ADHD, allergies, and asthma, but due to the dye’s ability to inhibit cellular respiration, a whole cascade of health effects.

3. Bayer One a Day: Vitamin A is labeled (14% as beta carotene). When the source of the beta carotene is not listed, that means it may be synthetic.

Synthetic versions of beta carotene have been shown to increase the risk of cancer in heavy smokers and drinkers, and accelerated the death and shortened the life span of rats exposed to radiation. But the natural form of beta carotene decreased the death rate and significantly increased the life span of exposed rats. Synthetic vitamin E is used and seen as dl-alpha-tocopherol acetate. It has been shown to have little or no anticancer effectiveness, and may even increase prostate cancer. Magnesium oxide and zinc oxide are used, a poor choice for men especially.

4. Nutrilite™ Double X™ Vitamin/Mineral/Phytonutrient Supplement by Amway: The Nutrilite Double X multivitamin by Amway is priced at $87 for a 31-day supply, with a vitamin and mineral formulation that costs as little to make as possible. The multivitamin uses a source of beta-carotene that is not listed, folic acid, cyanocobalamin, magnesium oxide, zinc oxide, and synthetic vitamin E (dl-alpha-tocopherol). There are a lot of additives in the other ingredient section like soybean oil, glucose syrup and sucrose as well. While they did a lot of research on the plant concentrate section, they need to match the vitamin and mineral profile with the same quality and price it appropriately.

Here is the full list of non-medicinal ingredients: Acacia, Agar, Ascorbyl Palmitate, Calcium Stearate, Calcium Sulfate, Carnauba Wax, Corn Starch, Croscarmellose Sodium, Calcium Phosphate, Dibasic, dl-Alpha Tocopherol, Glucose Syrup, Hydroxypropyl Methylcellulose, Glycerin, Magnesium Stearate, Maltodextrin, Medium Chain Triglycerides, Microcrystalline Cellulose, Mixed Tocopherol Concentrate, Unhydrogenated Palm Oil, Pea Starch, Silicon Dioxide, Sodium Alginate, Sodium Ascorbate, Soy protein isolate, Sucrose, Pectin, Soybean Oil, Dicalcium Phosphate, Corn Starch Modified, Powdered Cellulose, Gum Arabic.

5. GNC Ultra Mega Gold: This formula has many carbonate and oxide forms, and in particular copper, magnesium and zinc in oxide form in my book are considered “bad form.” While this is detrimental for women and men for different reasons, men especially need good sources of magnesium and zinc for the heart and prostate. Make sure you are getting citrate, malate glycinate or picolinate forms.

There are many ingredients that look added for the wow factor, but almost all of them are so low that they are insignificant. While the tocotrienol complex is admirable, 900 micrograms is not going to do much when the effective dose starts at 375 milligrams or more according to A.C. Grace. On the other ingredient section, it says “sucralose” while below it states “no artificial flavors.” Get the facts straight GNC. These should obviously be avoided, but why would you put artificial flavors in something that you are not even eating? It’s maddening.

6. PaleoBalance All in One WholeFoods Multi-Vitamin: You are probably shocked to hear me put a multi-vitamin with the name “Paleo” in it on the bad list. Well, thou shall not use the word Paleo in vain. As I have learned more about the manufacturing process, I have learned how to spot companies cutting corners to create a cheaper product.

If you look at the label closely, there is nothing impressive about the vitamin and mineral profile. The oxide and carbonate forms are the cheapest to use, and also the most poorly absorbed (only 10 percent of oxide forms are absorbed). Magnesium and zinc use the oxide forms in their formula (both important for neurotransmitter health) and the calcium used is carbonate.

Vitamin E should also be used with mixed tocopherols, not just d-alpha. The vitamin D is D2 (often synthetic) while D3 is considered to be much more effective. Iron is missing, so if you are female you will want something with iron. Vitamin K is missing, which is probably the first time I’ve seen a multi-vitamin missing vitamin K.

PaleoBalance uses cheap vitamins and minerals, and from what I can see non-organic blends. In general, blends are usually very small amounts, so I question how effective these are in the first place and I suspect they are added for marketing. If you look at the omega 3 profile, it is plant-based (only 11mg of ALA, barely if any will convert to EPA and DHA where 200-300mg are usually standard). After receiving multiple emails about this product, I wanted to set the record straight that this isn’t what I would deem up to Paleo standards.

The Best Multivitamins and Multiminerals for 2020

After numerous comments and emails, I have been on the search for years to give a recommendation for a basic daily multivitamin supplement that is worth purchasing.Not only do you want the right formulation, but you want to see GMP certification and other documentation to assure the product produced has the identity, strength, composition, quality, and purity that it is represented on the label.

If you are looking for specific multivitamins for athletes, executives, children or seniors, I recommend the following articles:
The Best Multivitamins for Athletes and Executives
The Best Children’s Multivitamins
Best and Worst Multivitamins for Seniors

You can choose either a multivitamin or a multimineral based on your needs. The multivitamin contains both vitamins and minerals, while the multimineral only contains minerals, but higher amounts of calcium and magnesium.

The multimineral I recommend is ReMyte for a liquid or Biomins by Thorne Research for capsules. The minerals selenium and iodine are especially important for the thyroid, breast, and prostate.

If you are looking for a multivitamin that gives a foundational amount of vitamins and minerals in the right form, I have narrowed it down to these four. Remember to take your multivitamin with food so that you absorb the carotenoids and fat-soluble vitamins A, D, E, and K.

1. Primitive Scientific Multivitamin for Men and Primitive Scientific Multivitamin for Women 

Price: $44.90 for 30 servings

Primitive Scientific has proven to be a company willing to go the extra mile for the highest quality ingredients and intelligently sourced and dosed blends.

Men’s Highlights

  • All the correct forms of all vitamins and minerals for those looking for dosages found in food
  • B12 in the form of methylcobalamin, hydroxocobalamin and adenosylcobalamin for optimal absorption at the right dosage
  • 250mcg of lithium
  • Contains vitamin K2
  • Wild Alaskan dandelion blend and chicory root for prebiotics and digestive enzymes
  • Wild Alaskan wild blueberry complex and broccoli sprouts
  • Whole Food B-Vitamin Complex with Synergizers and Cofactors, including Royal jelly, bee pollen, propolis extract, shilajit and PQQ (this might be the most impressive part of the formulation)
  • Brain and Eye Health blend that includes bacopa, DHA, Gota kola, bilberry, rosemary and astaxanthin
  • Stress and Immunity blend that includes holy basil, wild Chaga dual extract, wild Alaskan rose hips, and dual extract of reishi
  • Testosterone and Energy blend that includes ashwagandha, maca and cordyceps sinensis and militaris.

Women’s Highlights

  • All the correct forms and dosages of all vitamins and minerals
  • B12 in the form of methylcobalamin, hydroxocobalamin and adenosylcobalamin for optimal absorption at the right dosage
  • 250mcg of lithium
  • Wild Alaskan dandelion blend and chicory root for prebiotics and digestive enzymes
  • Wild Alaskan wild blueberry complex and broccoli sprouts
  • Whole Food B-Vitamin Complex with Synergizers and Cofactors, including Royal jelly, bee pollen, propolis extract, shilajit and PQQ (this might be the most impressive part of the formulation)
  • Brain and Eye Health blend that includes bacopa, DHA, Gota kola, bilberry, rosemary and astaxanthin
  • Stress and Immunity blend that includes holy basil, wild Chaga dual extract, wild Alaskan rose hips, and dual extract of reishi
  • Healthy Hormones and Energy blend that includes ashwagandha, fennel seed powder, hops extract and cordyceps sinensis and militaris

2. Primitive Scientific 2/Day Essentials for Adults and Seniors

This product launched August 17th, 2021. It has taken a top spot in 2021 due to creating a streamlined, high-end product that only requires two capsules at an affordable price. 2/Day Essentials hit all vitamin and mineral targets for adults and seniors, does not contain iron (making it suitable for men and women) including some slightly higher doses to address depletions potentially caused by those taking medications.

Cost: $29.00 for 30 servings


  •  Contains the correct forms of all vitamins and minerals
  •  Organic or wild grown ingredients, all sourced from nature and not from a lab
  • Vitamin E as d-alpha tocopherol plus mixed tocopherols and mixed tocotrienols (all 8 isoforms)
  • Comprehensive eye and heart blend that contains wild alaskan blueberry, wild alaskan rose hips, CoQ10, lutein, astaxanthin, zeaxanthin
  • Unique brain and gut blend that contains a high quality form of choline, DHA, uridine and lithium (read more about how this combo can heal the brain and gut)
  • Unique muscle and cell blend that includes tri-creatine malate, alpha-lipoic acid, and PQQ
  • Folate from premium and potent Quatrefolic (Italy) and calcium folinate to support the entire folate cycle
  • Choline from the superior AlphaGPC and not cheaper forms like bitartrate
  • B12 in two forms MecobalActive (Spain) methylcobalamin and the co-enzyme form Adenosylcobalamin
  • 100 mcg K2 from B. Lichenformis MK-7 form and MK-4 form
  • 250 mcg of Lithium for neuroprotection, mood and brain health
  • Does not contain iron
  • Non-GMO, gluten-free, soy-free, preservative-free, vegetarian-friendly and proudly made in the USA in a cGMP and NSF certified facility.

3. VitaminIQ Whole Food Multivitamin for Women and Vitamin IQ Whole Food Multivitamin for Men

Cost: $39.99 for 120 capsules (4 capsules daily)

The creators of this formula took very careful consideration to utilize whole food organic ingredients while also recognizing the research for including the optimal forms of certain vitamins and minerals that may not be stable or absorbed well from the plant kingdom.

If you are willing to pay more for an organic whole food based good multivitamin that targets different needs of men and women, this is an excellent choice. This product includes lithium, Gotu kola over the use of ginkgo (ginkgo can interact with medications), boron, and saw palmetto (for men). This formula also follows the standards for a vegan multivitamin.


  • The only multivitamin that has a 300mcg microdose of lithium orotate for folate and B12 transport, neuron protection, cognitive function, mood improvement, and inflammatory regulation
  • Beta carotene from D. salina, a superior source of full-spectrum carotenoids
  • Vitamin A palmitate – preformed vitamin A for healthy DNA, cell differentiation, lung health, immune function, skin and eye health and digestive tract lining. Helpful form for those who have a poor conversion of beta-carotene into this active form of vitamin A as seen in the Nutrition Genome Report.
  • Vitamin E as d-alpha-tocopherol succinate for lung health, skin health, and anti-inflammatory actions
  • Vitamin D3, K2, calcium, magnesium, and boron for bone health
  • K2 as Menaquinone-7 for cardiovascular health
  • B2 as R-5-P, B6 as P-5-P, folate as methylfolate and B12 as methylcobalamin for healthy methylation and homocysteine levels
  • A higher amount of magnesium (250mg) for heart health and energy (ATP) production
  • Iodine from Icelandic kelp
  • Correct dosing and use of mineral chelates (zinc 12mg, selenium 55mcg, manganese 2.3mg, copper 0.8mg) for a wider population
  • Digestive enzyme blend for better assimilation of nutrients
  • Gotu Kola for cognition, circulation and skin repair
  • The antioxidant blend (lutein, lycopene, zeaxanthin, astaxanthin, grapeseed extract, bilberry, green tea leaf extract) and choline + fruit and vegetable blends provide some anti-inflammatory support through each decade of life
  • The men’s version contains saw palmetto for a healthy prostate
  • Made in FDA registered facility, GMP certified and third-party tested
  • No harmful additives or fillers
  • Capsules can be opened and added to smoothie, drink or food

What you may need in addition to this multivitamin: calcium and vitamin D depending on your blood work and medical situation.

4. Naturelo for Men (US) and Naturelo for Women (US) or Naturelo for Men (Canada) and Naturelo for Women (Canada)

Cost: $44.95 for 120 capsules (4 daily)

Budget-Friendly One-A-Day Foundation Version:

Naturelo One a Day for Men (US) and Naturelo One a Day for Women (US)
Naturelo One a Day for Men (Canada) and Naturelo One a Day for Women (Canada).

The Naturelo One-A-Day is a good multivitamin if you are looking for basic levels of vitamins and minerals on a budget.

Cost: $19.95 for 60 capsules and one capsule daily

The creators of this formula took very careful consideration to utilize whole food organic ingredients while also recognizing the research for including the optimal forms of certain vitamins and minerals that may not be stable or absorbed well from the plant kingdom. If you are willing to pay more for an organic whole food based good multivitamin that also provides the optimal sources and forms of each vitamin and mineral, this is the one. This formula also follows the standards for a vegan multivitamin.

What I like about the 4 capsule version:

  • Organic, GMP certified and third-party tested
  • No harmful additives or fillers
  • Beta carotene from D. salina, a superior source of full-spectrum carotenoids
  • Vitamin E as d-alpha-tocopherol and mixed tocopherols
  • K2 as a MK-7 from B-licheniformis
  • B6 as P-5-P, folate as methylfolate and B12 as methylcobalamin
  • A higher amount of magnesium (300mg) and the correct ratio to calcium (125mg)
  • Iodine from kelp
  • Correct dosing and use of mineral chelates (zinc 12mg, selenium 70mcg, manganese 2.3mg, copper 0.9mg) for a wider population
  • While small, the addition of rutin, lutein, lycopene, zeaxanthin, astaxanthin, grapeseed extract, ginger, choline, and turmeric are a nice bonus. Fruit and vegetable blends are small, but provide co-factors.
  • Available to be shipped to the UK

What you may need in addition to this multivitamin: True vitamin A which can be obtained from the diet or cod liver oil. Beta carotene needs to be converted to vitamin A, which varies widely in the population. Vitamin C as L-ascorbic acid is more stable and has extensive research has shown it is not inferior to whole food vitamin C. *If you are taking medications, make sure that you do not have any interactions with any of the herbs in this formula (mainly Ginkgo).

5. Pranin PureFood A-Z  (Women)

Cost: $72.99
Use the coupon code thehealthbeat for 20% off!

I have been searching for a true 100% organic whole food powdered vitamin with stable B-vitamins for years. After many phone calls with the founder – who is a Naturopathic doctor – I am happy to say that Pranin appears to have figured it out. I’m excited to be able to recommend a formulation that contains zero synthetics.

What I like about this one:

  • This formula obtains the vitamins and minerals from moringa leaves, carrots, apples, spirulina, beets, red seaweed, spinach, cabbage, kale, collard, guava leaves, parsley, amla berries, lemons, sesbania, holy basil, annatto seeds, Portobello mushrooms, Icelandic kelp, cilantro, horsetail, & mustard seeds.
  • Provides nutrients like betaine, choline, lithium, and boron that are often missing in multivitamins.
  • Provides superior absorption, co-factors and health-promoting compounds found only in food.
  • Add to your smoothie, yogurt or water, eliminating pills.

What you may need in addition to this formula: Since this formula is strictly from plants, you will need to be cognizant of getting enough zinc, vitamin A, vitamin D3, and B12. Vitamin C is also very low. I recommend this formula for women due to the amount of iron (9.2mg). While this amount is small and from plants, I think it is best if Pranin creates a men’s formula with little to no iron. If you are male, I recommend using their Pure-Food B combined with a multi-mineral formula.

5. Thorne Research Basic Nutrients 2 a Day

Cost: $27.99 for 60 capsules (1-2 daily)

What I like about this one:

  • Contains the right form of B12, B6, and folate for everyone including MTHFR mutations. The therapeutic dose is best for those with digestive disorders or seniors.
  • Contains 15mg of highly absorbable zinc bisglycinate chelate
  • Contains the right doses of manganese, copper and boron
  • Uses the correct dosage of vitamin E in the mixed tocopherol form, not dl-alpha-tocopherol or isolated alpha-tocopherol
  • Uses natural mixed carotenes (including beta carotene) from the marigold flower
  • Uses K2 instead of just K1
  • Contains selenium as selenomethionine, not selenate and selenite
  • Contains iodine
  • Contains a higher dose of vitamin C from L-ascorbate
  • Contains 2,000IU of vitamin D instead of 800IU or less
  • It requires 2 capsules instead of the 6-8 capsules often required of higher quality multivitamins
  • It is affordable. A higher cost doesn’t always mean higher quality, and I try to seek these out for people. It does not contain any harmful fillers or food dyes. I have also found some clients to be sensitive to citrate forms, and this formula does not contain any.
  • They are conducting double-blind, placebo-controlled clinical trials
  • Certified by GMP, TGA from the Government of Australia (Australia’s FDA), as well as by the prestigious NSF International for quality control, purity, and manufacturing.

It should be noted that calcium, magnesium, vitamin C (although 250mg is better than most), choline and omega-3 fatty acids need to be higher in the diet or with supplementation, which is true of every multivitamin. You also may only need 1 a day, reducing the price considerably. While this one is not perfect (there isn’t one) and I still recommend a nutrient target approach along with diet, this will be the best choice for those who prefer a multivitamin.

The Guidelines for Designing Your Own Multivitamin

After doing thorough research on the vitamin and mineral ratios, dietary intake and learning more about the process of certain multivitamins from scientists, I believe the best approach is focusing on minerals and supplementing with a select few nutrients based on your needs while getting the rest from food.

Here is the new article explaining my analysis on how I arrived at this conclusion, how you can determine your needs, and a handy chart for what foods should be consumed for each nutrient: How to Create Your Own Multivitamin with Food.


Choose Gerolsteiner Mineral Water and Concentrace Trace Mineral Research drops for your regular water. You can see why I chose Gerolsteiner in my article Best and Worst Electrolyte Drinks.


See the article “How Have We Become So Magnesium Deficient?”


Choose food with a focus on folate, B6 and B12, or B-Complex Plus for methylated B-vitamins important especially for MTHFR/MTR/MTRR mutations.

According to this review, when consumed in increasing amounts in food, six of these nutrients (folate, vitamin B12, niacin, vitamin E, retinol, and calcium) are associated with a reduction in DNA damage, whereas three others (riboflavin, pantothenic acid, and biotin) are associated with an increase in DNA damage to the same extent observed with occupational exposure to genotoxic and carcinogenic chemicals.

Increasing one’s calcium intake further enhanced the genome-protective effect of a high-folate diet whereas a high riboflavin intake further exacerbated genome damage associated with a low-folate diet. This is consistent with epidemiologic studies showing that cancer rates tend to be higher among populations that consume more red meat (which is very high in riboflavin), more alcohol (which depletes folate), and fewer vegetables (a rich source of folate). It is the balance that is important.

MTHFR 677 and MTHFR 1298 Genes

If you have a homozygous MTHFR 677 or heterozygous MTHFR 1298 gene combined with a heterozygous MTHFR 677, you may require higher amounts of folate (600-800mcg in studies) to maintain healthy homocysteine (inflammation) levels and for balanced mental health.

Pregnancy and Folate Intake (Not Folic Acid!)

If you are pregnant, you want to make sure to get adequate folate daily to for a healthy pregnancy, but not too much. A new study from John’s Hopkins University looked at 1,391 mother-child pairs in the Boston Birth Cohort, a predominantly low-income minority population. The researchers found that very high circulating folic acid doubled the risk of autism, and B12 levels that were very high tripled the risk of autism. If both levels are extremely high, the risk that a child develops the disorder increases 17.6 times.

Since folic acid (not folate) was highlighted, this most likely was due to a diet high in processed fortified foods along with supplements containing folic acid, a synthetic vitamin B that does not exist in food. I explain the mechanism behind how this can be problematic in this article.

How to Choose B12

Cyanocobalamin is the synthetic B12 form found in cheap multivitamins and fortified foods. Both folic acid and this form of B12 could be causing methylation issues, leading to high levels of folic acid and cyanocobalamin in the blood, blocking entry into the cell. Choose methylcobalamin, hydroxocobalamin or adenosylcobalamin.

Is there a Whole Food B-Complex?

If you are looking for a true whole-food B-vitamin formula, I recommend using Pranin’s PureFood B, however, you may need more B12. PureFood is also missing biotin. Another option is Pure Encapsulations B-Complex from bacterial fermentation.


Zinc deficiency may affect 2 billion people, due to low levels in our food, the major drop in shellfish and organ meat consumption, and the high intake of grains that block zinc absorption. Zinc is concentrated in the brain, adrenals, eyes and prostate, and disorders of these usually are connected to zinc deficiency. If you are older, diabetic, vegetarian, have low stomach acid or take certain medications, you are even more at risk.

I recommend Zinc Picolinate. Vitamin A and D increase zinc absorption. “A sustained rise in plasma zinc concentration (and therefore its potential bioavailability) was obtained only when the zinc was augmented with both vitamins A and D (in RDA concentrations).” Another reason cod liver oil is awesome.


Research shows that nine out of 10 Americans don’t get enough choline. Choline is required for acetylcholine, a neurotransmitter of the vagus nerve that enervates multiple organs including the lungs, heart, liver, stomach and temporal lobe of the brain. A deficiency could affect all of these.

One study found that women with higher choline intake have the lowest anxiety. Non-Alcoholic Fatty Liver Syndrome occurs from a choline deficiency. PEMT gene polymorphisms are common in women and increase choline needs even further. Pregnant and nursing mothers require the highest amounts of choline, crucial for a baby’s brain development.

The recommended range keeps changing upward and is currently between 425-550mg for a daily intake up to 930mg for pregnant women in their third trimester. Eggs and liver have the highest amount, followed by meat, fish and smaller amounts in nuts, seeds, Brussels sprouts, cauliflower and collard greens. If you do not eat eggs or organ meats, you are likely deficient and may require Phosphatidylcholine.

Vitamin C

See the article Is Vitamin C the Most Important Nutrient for You?

Vitamin A, Vitamin D, and EPA and DHA

Polar Power by North American Herb and Spice, Virgin Cod Liver Oil or Nordic Naturals Ultimate Omega for just the omega fatty acid EPA and DHA.

Further Reading:
The Best Multivitamins for Athletes and High Performing Executives
The Best Children’s Multivitamins
Best and Worst Prenatal Vitamins
Best and Worst Multivitamins for Seniors
How to Make Your Own Multivitamin with Diet
Best and Worst Electrolyte Drinks
Best and Worst Whey Protein Powders


By Stacey L. Nash


Sep 25, 2019 at 1:40 PM


Looking to add some pep to your step? There are more multivitamins available on the market today than ever before. Manufacturers make formulas targeted to specific demographic groups from gender to age. In a society that's growing ever more health conscious, more vitamins now come in vegan, organic, or natural options.

With so many choices available, it can be difficult to decide which supplement is right for you. That's why we've put together a shopping guide to help you find a multivitamin that will correctly meet your unique needs.

Considerations when choosing vitamins

If you eat a well-balanced diet that includes all the food groups, you probably don't need a multivitamin. However certain populations and groups are at risk for a vitamin deficiency, including the following:

People with a limited diet: A busy schedule or dieting to lose weight can lead to some vitamin deficiencies.

People over 60: Medical conditions, medications, and diet restrictions put older adults at a higher risk for a vitamin deficiency. Formulas that target the over-60 group will have more vitamin D, magnesium, and certain B vitamins.

People who smoke and/or drink: Both drinking alcohol and smoking can sap your body of nutrients. You can counteract some of these effects with a multivitamin.

Women who are pregnant or breastfeeding: Both pregnant and breastfeeding women need extra nutrients to meet the demands placed on their bodies. Most prenatal vitamins include extra iron, calcium, and folic acid for the health of both mother and baby.

Women's: Women's vitamins focus on the unique nutritional needs of women, targeting bone and reproductive health. These vitamins usually contain higher concentrations of iron, calcium, and folic acid.

Men's: Men don't need the high concentrations of iron and folic acid that women do, so men's vitamin formulas contain less of these nutrients. Some men's formulas target illnesses like prostate cancer and heart disease with extra nutrients like lycopene.

Children's: Children's vitamins have some high demands placed on them. Not only do they need to have the right balance of nutrients but they also have to be easy for kids to take. For that reason, most children's vitamins come in a gummy (chewable) form that tastes good. Children shouldn't take adult vitamins because these could contain nutrients in amounts that are dangerous for younger people.

Age-specific: Some manufacturers target vitamins to very specific groups, such as people over 50. As the human body ages, it loses the ability to absorb some nutrients. Older people also face decreased appetite and prepare meals less frequently, which can lead to vitamin deficiencies. These vitamins target the most common deficiencies, such as vitamin D and the B vitamins.

Percentages: In general, a multivitamin should contain 100% of the daily value for each nutrient. However, there are some exceptions to this rule. A full daily value of calcium and magnesium would make the pills too large to swallow.

Dosage: The body can only absorb so much of certain nutrients at one time. Read the dosage instructions carefully because some vitamins require that two or more pills be taken throughout the day.

Vitamin prices: The price of vitamins largely depends on what they contain and how they're made. Synthetic vitamins are far less expensive to produce, coming in between $0.06 to $0.36 per pill. Natural vitamins that are labeled organic, vegan, gluten-free, and/or non-GMO can be found for $0.20 to $0.70 per pill.

Q. Are pill or gummy vitamins better?

A. Nutritionally speaking, there's no difference between the two. It's more a matter of what you or your family can swallow most easily. It's worth noting that some gummy vitamins do have added sugar to make them taste better.

Q. Are natural vitamins better for me?

A. There's a heated debate surrounding synthetic versus natural vitamins. For some, like vitamin E, natural sources are easier for the body to absorb, but for others, the synthetic form is absorbed more easily. It depends on the particular vitamin or mineral. It really comes down to what you prefer. Many people like the idea of taking vitamins that come from natural sources. Keep in mind that natural vitamins are more expensive to produce, and it shows in the price.

Our take: These vitamins check all the right categories — vegan, organic, and natural. They've got all the key nutrients you need, and you'll have peace of mind knowing they come from natural sources.

What we like: Naturelo makes formulas for men, women, and children. We especially like that there are no preservatives, artificial flavors, or artificial colors.

What we dislike: They're pricey.

Our take: Nature's Way uses plant-based sources for these multivitamins. Though they're not gender-specific, they provide the key nutrients needed for a balanced diet.

What we like: Many people come back to these vitamins over and over again for their energy-boosting abilities. These vitamins also come in age-specific varieties.

What we dislike: The large pills can be difficult for some people to swallow.

Our take: Centrum is well known in the supplement industry, and these vitamins live up to the manufacturer's reputation. They've got key nutrients at an affordable price.

What we like: They come in a wide variety of formulas, including gender and age-specific varieties. For people with sensitivities, these gluten-free vitamins are made from non-GMO sources.

What we dislike: While they're safe and healthy, they aren't natural or vegan.

Stacey L. Nash is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money. BestReviews never accepts free products from manufacturers and purchases every product it reviews with its own funds.

BestReviews spends thousands of hours researching, analyzing and testing products to recommend the best picks for most consumers. BestReviews and its newspaper partners may earn a commission if you purchase a product through one of our links.

Distributed by Tribune Content Agency, LLC.

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Naturelo Whole Food Multivitamin Full Review – Does It Work?

Naturelo Whole Food Multivitamin Full Review – Does It Work?

Naturelo Whole Food Multivitamin is said to be an effective supplement that can help with boosting the immune system. It alleges to improve symptoms such as low immunity, allergy symptoms, and frequent colds/flu. As one would find it hard to believe the effects of this supplement, their ingredient list has shown to have some sort of effect for improving your immune system. Does Naturelo Whole Food Multivitamin Work? It’s important to go into taking any new supplement like Naturelo Whole Food Multivitamin, that every person will have different results. To achieve the best results with Naturelo Whole Food Multivitamin it…


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Naturelo Whole Food Multivitamin Does Naturelo Whole Food Multivitamin really work? Reviews from real customers. Must read this before you buy it.Naturelo Whole Food Multivitamin User Rating:

3.5( 186 votes)

Naturelo Whole Food Multivitamin is said to be an effective supplement that can help with boosting the immune system. It alleges to improve symptoms such as low immunity, allergy symptoms, and frequent colds/flu. As one would find it hard to believe the effects of this supplement, their ingredient list has shown to have some sort of effect for improving your immune system.

Does Naturelo Whole Food Multivitamin Work?

It’s important to go into taking any new supplement like Naturelo Whole Food Multivitamin, that every person will have different results. To achieve the best results with Naturelo Whole Food Multivitamin it is vital to follow the instructions and be aware that everyone’s body is different. With that in mind, the results of taking Naturelo Whole Food Multivitamin will vary unless you make changes in your lifestyle for the better. Then and only then will it be possible to see an improvement with your immunity.

What ingredients are in Naturelo Whole Food Multivitamin?

Mushroom Blend – Mushroom blends are some of the most potent immune supportive agents and science is just beginning to tap into this vast natural medicine warehouse. There are mushrooms that kill viruses, mushrooms that kill bacteria, and even mushrooms that kill yeast—which may surprise you, given they’re both fungi.

Astragalus – In terms of reputation, boosting the immune system is astragalus’ claim to fame. It’s been used in this capacity for thousands of years. A study out of Beijing displayed its ability to control t-helper cells 1 and 2, essentially regulating the body’s immune responses. (7) Although the full extent of the herb’s capabilities are yet to be determined, there is sufficient evidence to suggest that astragalus, used as an adjunct therapy, will someday be used to cure many diseases.

Olive Leaf Extract –Fresh-Picked Olive Leaf Extract could be your secret weapon when it comes to help supporting or boosting your immune system, building a strong front-line winter defense. It has five times (400%) more antioxidant power than the equivalent amount of Vitamin C.

Vitamin A- Vitamin A plays a vital role in bone growth, reproduction and immune system health. It also helps the skin and mucous membranes repel bacteria and viruses more effectively. It is essential to healthy vision, and may slow declining retinal function in people with retinitis pigmentosa.

Vitamin B-There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

Vitamin C- Vitamin C, also known as ascorbic acid, is found in citrus fruits, kiwi, acerola and camu camu, and may boost the immune system by attacking the nucleic acid of the virus. This antioxidant vitamin fights with bacteria until they’re dead.

Vitamin D- Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

Vitamin E- The benefits of vitamin E leave little doubt that it is another important immune system vitamin. The need for vitamin E in regards to enhancing the immune system get even more critical as we age, so we can’t leave it off of this immune boosting list. When we get older, we become more susceptible to infections and illnesses. Taking Vitamin E, however, helps level the playing field and gives our immune system a shot of “youth.” The facts about vitamin E show that it is an incredible antioxidant that does a great job in fighting off infections.

Zinc- Scientists determined in human cell culture and animal studies that a protein lures zinc into key cells that are first-responders against infection. The zinc then interacts with a process that is vital to the fight against infection and by doing so helps balance the immune response.

Are the ingredients in Naturelo Whole Food Multivitamin safe?

The stand-alone ingredients in Naturelo Whole Food Multivitamin have known to be safe in limited amounts of dietary supplementation. Naturelo Whole Food Multivitamin does not contain any ingredients that have been known to pose any risks for health safety.

Foods To Eat with Naturelo Whole Food Multivitamin?

Fighting off something like a cold or allergies takes a commitment to say the least.
No one wants a sickness to linger or allergies to bear the brunt of your attention each day so boosting your immune system is important for the now and later. Making sure you’re also supplementing your body with the proper nutrition so that your immune system is firing on all cylinders is a key part in maintaining optimal immune system function.

These are most of the foods you can eat that will help boost your immunity: grapefruit, oranges, tangerines, lemons, limes, clementines, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, turmeric, green tea, papaya, kiwi, chicken, turkey, shellfish

Also herbs and spices like, thyme, rosemary, basil, cloves, oregano and ginger, oils like coconut oil, olive oil, sesame oil and flax oil, beverages like chicory root coffee, cinnamon tea, peppermint tea, ginger tea, and licorice and sweeteners like stevia and xylitol.

All of these foods are considered to be the most effective along with taking Naturelo Whole Food Multivitamin in boosting your immune system. As long as you can stay on track with your diet incorporating most of these foods, you’ll see a marked improvement in your immune health going forward.

Foods to Avoid with Naturelo Whole Food Multivitamin?

If you are earnest in boosting your immune system then there is a diet that comes into play which will get your immune system back on track in helping fight off things like colds/flus and allergies along with taking Naturelo Whole Food Multivitamin. These are main foods to avoid: red meats, fried foods, soda, processed foods, fatty breakfasts, coffee, chocolate, acidic foods, refined grains, added sugars, additives, sweet juices, gmo foods, cereal and white breads and alcohol.

This looks like most of the food groups but there are a lot of foods that you can find that aren’t part of those which is are needed to stay away from when trying to strengthen your immune system. Along with taking Naturelo Whole Food Multivitamin, a proper diet will go a long way in building back up your immune system and balancing the healthy equilibrium for your body.

How Can I Achieve Best Results with Naturelo Whole Food Multivitamin?

Learning all the naturals ways of boosting your immunity along with taking Naturelo Whole Food Multivitamin is something that you will be happy about in the future. Achieving the best results in strengthening your immune system can’t be relied solely on Naturelo Whole Food Multivitamin. If you are at the point where your weakened immune system is becoming unbearable then committing to a proper diet and changes in your lifestyle are just as crucial as taking anything over the counter. Adhering to a low sugar diet is one of the bigger commitments a person will have to make in boosting their immunity to the levels they need.

One of the biggest causes of a weakened immune system in the western world has all to do with the copious amounts of sugar that’s a part of meals and foods. Sugar is what impairs your immune system, resulting in it being easier for unwanted viruses and bacteria to fester longer than they should.

Is Naturelo Whole Food Multivitamin a Scam?

There seems to be no indication that Naturelo Whole Food Multivitamin is in any way a scam or is fraudulent.

Is Naturelo Whole Food Multivitamin Safe?

Before trying Naturelo Whole Food Multivitamin it is as always recommended that you consult your physician. Even though dietary supplements are sold as all-natural, it doesn’t mean that they can have adverse effect on your body. Your physician will know what is best for you.

Does Naturelo Whole Food Multivitamin Have Side Effects?

Consumer feedback from Naturelo Whole Food Multivitamin does not show whether it does or does not have side effects. As with most dietary supplements out there, the reaction could be different for each individual that takes it.

Overview of Naturelo Whole Food Multivitamin

Naturelo Whole Food Multivitamin does contain a few vital ingredients. However, the manufacturer needs to explain the product in more depth, particularly in terms of the ingredients. Additionally, the site should show more in terms of clinical testing, rather than just stating that the product is rated #1 – most consumers would like to see evidence of this, especially as this supplement is one of the more expensive brands on the market when looking at the actual dosage and time period that one needs to take it.
More than ever, people need to be able to carry out the day to day of their lives without the worry of catching colds, dealing with allergy symptoms or lower levels of energy. With the fast paced lives we live today, any small dip in our bodies’ performance can is something no one can afford to risk. A quality immune boosting supplement should contain clinically proven ingredients that will help boost not only immunity, but also work to prevent future recurrences.

Naturelo Whole Food Multivitamin Full Review – Does It Work?

Naturelo Whole Food Multivitamin is said to be an effective supplement that can help with boosting the immune system. It alleges to improve symptoms such as low immunity, allergy symptoms, and frequent colds/flu. As one would find it hard to believe the effects of this supplement, their ingredient list has shown to have some sort of effect for improving your immune system. Does Naturelo Whole Food Multivitamin Work? It’s important to go into taking any new supplement like Naturelo Whole Food Multivitamin, that every person will have different results. To achieve the best results with Naturelo Whole Food Multivitamin it…


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Sandra Green

Naturelo One Daily Vitamin versus Alive Max 3 Daily Vitamin

On the river, as you know, everyone is relatively naked, including girls and vacationing women, mainly from the city, at that time already advanced further than rural women, who bathed in. Peignoirs brought in the form of trophies from the war. At the age of 12, I saw for the first time how an adult woman (about 30 years old) changed clothes after bathing.

And oooooooo I got an erection during the day.

Vitamins good? naturelo are

Lena was drinking cocktails and flirting with colleagues, while I sat and watched this picture. Not to say that I am very jealous. It's like being on the verge of jealousy and love. I know that she loves me, but I also know that she also loves to flirt.

NATURELO Premium Multivitamins

After talking a little, Masha offered to meet in the evening and take a walk. I gladly agreed. During our relationship, we often walked in the park located next to the house and this time we agreed to meet there.

Now discussing:

Hello, and again with you girl. After the incident with the pervert, things got even worse. One day I came back from the university and saw 2 homeless people rummaging in the garbage and I wanted extreme. I went up to them and offered myself to them. They agreed and we followed the townspeople.

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