Ritual Multivitamins for Vegetarians and Vegans & 40% of the Population w/the MTHFR Gene Mutation

Are you thinking about Ritual Multivitamins or switching or adding a multivitamin to your daily routine, and wondering if the cost of Ritual multivitamins are worth it? Are you a Vegan, Vegetarian, Pescatarian or any form of a limited diet and curious about the quality of the Ritual Multivitamin ingredients and the impact on your energy and overall wellbeing? You’ve come to the right place!

I started a pescatarian diet in January 2022, however, I lean mostly towards vegetarian with light dairy and I try to have a couple vegan days per week. Pretty much, I just want to be able to not be limited to the one vegan or vegetarian dish on the menu when I go out to eat with friends.

I’ve been a multivitamin taker for a long time. However, I’ve always been fair-weather about them, with taking them once or twice a week when I felt low energy. That had to change when my diet changed though.

I used to take Rainbow Light, which is a very high end multivitamin that made my pee bright yellow. Vitamins tend to do this by bombarding you with vitamins that are water-soluble, so you’ll just urinate out the excess vitamins and absorb what you need. My first note, Ritual Multivitamins don’t do that. They’re very calculated about the ingredients they use, therefore, Ritual doesn’t just give extra.

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Give me the basic rundown on Ritual Multivitamins:

Ritual is a company that produces a line of multivitamins. They market their Ritual multivitamins as "clean," with no artificial colors, flavors, or sweeteners, and claim to use high-quality ingredients that are clinically proven to be effective. Their multivitamins are also vegan. If you’ve seen their commercials, they’re really proud of not containing some really funky ingredients like Shellac (from a bug… yikes!).

The Ritual multivitamin includes nine essential nutrients: Vitamin B12 (as methylcobalamin), Vitamin D3, Vitamin K2, Vitamin E, Folate (as Quatrefolic), Omega-3 (from algae), Iron, Magnesium, and Boron. There’re also prenatal and postnatal versions that include additional nutrients, and Ritual has recently released a probiotic and a skin supplement as well.

Interestingly, Ritual Multivitamin Women 18+ and Ritual Multivitamin Men 18+ both don’t include Calcium, Vitamin C, Copper, and Selenium - a less is more philosophy.

Ritual is all about a food-first approach to nutrient intake. Ritual vitamins believe a multivitamin should only help fill the gaps in your diet. That’s why you’ll only find nine nutrients in Ritual’s Essential for Women, ten in Ritual Essential for Men, and twelve in the Ritual Essential Prenatal.

For the first time in my life, I decided to actually do a true deep dive into multivitamins to understand what I was taking, instead of just buying the fancy $40 a month bottle and calling it a day. So, you get to benefit from my research, as I’ve condensed it down, breaking down the Ritual Multivitamin. What’s included? What’s not? Why is it included and not? Is Ritual good for a vegan, vegetarian or pescatarian diet? Read on my friend.

Ritual Multivitamin’s Patented Beadlet In Oil Technology

Ritual’s patented beadlet in oil technology combines their Omega 3 oil along with dry ingredients in one capsule. The delayed-release capsules are designed to dissolve when they make their way into your small intestine, an ideal place to absorb nutrients. And, there’s a mint tab in each bottle that keeps the vitamins fresh. I will attest that there is a mild mint flavor that’s enjoyable when taking my vitamins.

Ritual claims to be the first to use this technology. Even though the beadlet in oil specifically may be unique, I have taken probiotics called Pearls in the past that are intended to make it past the stomach acid and into the small intestine before releasing. The concept was similar; Create a strong protective coating or shell that can survive stomach acid. The unique difference with Ritual is that everything serves a purpose in the multivitamin. The oil that helps protect is the actual omega 3.

Delayed release is also used in a lot of medications. Either way, it does seem like a well designed capsule to deliver what’s needed with an enjoyable taste.

While Ritual multivitamins may be a high-quality multivitamin, it is always best to consult with a healthcare professional before taking any dietary supplement, especially on a daily basis. A healthcare professional can help determine whether a multivitamin is right for you and what specific vitamins and minerals you may need, based on your individual health status, dietary intake, and other factors.

Ritual Multivitamins for Vegans

Ingredients in the Ritual Multivitamin Women 18+

100% of ingredients can be traced to the supplier and final place of manufacturing. Click on the items to be taken to the Ritual page to learn where the ingredients come from! The image below is for the Ritual Multivitamin Women 18+. To view other vitamins and what’s included, click the corresponding buttons below.

Ritual Multivitamins for Vegetarians and Vegans, Ritual Multivitamins for Vegans

Ingredients in the Ritual Multivitamin Men 18+

100% of ingredients can be traced to the supplier and final place of manufacturing. Click on the items to be taken to the Ritual page to learn where the ingredients come from! The image below is for the Ritual Multivitamin Men 18+. To view other vitamins and what’s included, click the corresponding buttons below.

Ritual Multivitamins for Vegetarians

Ritual Multivitamin Supplement Facts & Nutritional Content

Ritual Multivitamins for Vegetarians and Vegans, Ritual Multivitamins for Vegans

Why is there no Calcium included in Ritual’s Multivitamin?

You may have noticed that there are a few nutrients not included in Ritual multivitamins. Let’s go over those now. First, US adults typically get enough Calcium from diets alone. That’s why Ritual focuses on Calcium helper-nutrients like Vitamin D3, Vitamin K2, Magnesium and Boron: Without their support, supplementing more Calcium won’t necessarily help with bone health.

However, vegans and vegetarians (those that don’t eat much dairy) may have a tougher time getting enough calcium. It’s really important that those on a plant based diet eat enough dark green veggies rich in calcium such as broccoli, brussels sprouts, collards, kale, and other leafy greens.

The concept behind Ritual Multivitamins is that most Americans will consume enough meat or veggies for their supplements to pick up the calcium and to do what the body needs to partner with the Ritual multivitamin.

To be fully transparent, I do wish that a little bit of Calcium was included, OR that there was a Vegan and Vegetarian Multivitamin designed specifically with a little Calcium. I take an additional Calcium supplement daily in addition to my Ritual multivitamin due to the lack of Calcium. It’s my one complaint, but I don’t have actual proof as it’s really hard for me as a consumer to prove that I need it. Maybe Ritual does know better?

Why is there no Vitamin C included in Ritual’s Multivitamin?

Vitamin C helps support normal immune function and is one of the most well known vitamins as far as what people understand it does for the immune system. US adults typically get enough Vitamin C from their diets (citrus fruits, broccoli, spinach, and bell peppers, are a few examples). Also, overdoing it on vitamin C can impact the absorption of certain other nutrients, like B12.

I know that when I have too much vitamin C, I tend to break out on my face and chin. Excessive intake of any vitamin or nutrient can have adverse effects on the body. Taking extremely high doses of vitamin C can lead to digestive issues such as diarrhea or upset stomach. These digestive issues could potentially exacerbate existing skin conditions or indirectly contribute to acne breakouts.

Ritual Multivitamins includes Vitamin C in a couple of the complex options however - The Kids Multivitamin and the Essential Postnatal. Women who are lactating have higher vitamin C needs, which is why it’s included in the Essential Postnatal.

Ritual emphasizes transparency in their sourcing, and also provides detailed information about the forms and sources of each ingredient used in their multivitamins on their website.

Why is there no Copper or Selenium included in Ritual’s Multivitamin?

Copper is an important supporting player, aiding iron absorption and partnering with it to form new red blood cells. Selenium aids with the metabolism and thyroid, but we only need a small amount of it. Both are common in the American diet via nuts and seeds for all types of diets, including vegans and vegetarians. Pescetarians can also get selenium from fish too.

You can view the full list of all of Ritual multivitamins ingredients here.

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Ritual Multivitamins for Vegans, Ritual uses methylfolate because of MTHFR mutation

Is Ritual Multivitamin designed for vegans and vegetarians?

Ritual multivitamins for Vegans and vegetarians? First, I’ll say that Ritual multivitamins are vegan and vegan friendly! Now, let’s dive into what’s needed in a vegan and vegetarian diet to see if Ritual meet’s a vegan and vegetarian’s needs. Those with these diets may have a hard time getting enough of certain nutrients due to their dietary restrictions. In addition to being conscious of amino acids, vegans and vegetarians may want to ensure they’re getting the following nutrients:

  • Vitamin B12: Typically, Vitamin B12 is found mostly in animal products, including meat, fish, dairy products, and eggs. Ritual multivitamins for Vegans and vegetarians; Vegans and vegetarians who do not consume these foods may be at risk for a Vitamin B12 deficiency which is why a vegan multivitamin could be helpful.

    Ritual sources their Vitamin B12 from methylcobalamin, a form of Vitamin B12 that is considered to be the most active and easily utilized form of the vitamin. According to their website, Ritual's Vitamin B12 is obtained through a fermentation process using bacteria. The bacteria is non-GMO and they are grown in a controlled environment where they are fed a specific diet. The Vitamin B12 is then extracted, purified and crystallized. More on that below in this post (click here to scroll there).

  • Iron: Ritual multivitamins for Vegans and vegetarians when it comes to iron; Heme iron, which is typically found in meat, fish and poultry, is better absorbed than non-heme iron found in mostly plant-based foods. Vegetarians and vegans may need to consume more iron-rich foods or iron-fortified foods to meet their needs.

    Multivitamins typically source iron from plant-based sources of iron such as leafy greens, legumes, or in the form of ferrous or ferric iron and it can be sourced from different forms such as Iron bisglycinate, Iron fumarate, Iron gluconate, among others. Vegans and Vegetarians usually need a good amount of Vitamin C to enhance the absorption of non-heme iron from plant-based sources. Fortunately, most people get enough Vitamin C in their diets.

    Ritual multivitamins uses a chelated iron. Heme iron derived from animal sources is already naturally chelated. Therefore, chelated iron supplements sourced from animal-based materials, such as heme iron polypeptide, may contain heme iron.

    Non-heme iron, on the other hand, is not naturally chelated and requires the addition of a chelator to enhance its absorption. I’m assuming the latter is what Ritual multivitamin is doing since they’re vegan, but care enough to have a chelated iron. Ritual Multivitamin Women 18+ contains 8mg chelated iron. The Ritual Multivitamin Men’s 18+ doesn’t contain any iron, however, men don’t suffer the same anemia problems women do. Women bleed once a month after all. Check out Ritual’s page on where they source their iron.

  • Calcium: Ritual multivitamins for Vegans and vegetarians when it comes to Calcium; Calcium is often found in dairy products and fortified foods. Vegans and vegetarians may have a difficult time getting enough calcium, especially vegans. Dark greens are especially important here. Calcium HMB is a form of the amino acid beta-hydroxy beta-methylbutyrate (HMB) that is bound to calcium, and it is typically derived from animal sources such as meat, fish, and dairy.

    Ritual gets their Calcium HMB synthesized and vegan friendly. Calcium HMB is considered to be a more stable and effective form of HMB than other forms, such as free HMB. It is used as a dietary supplement to help promote muscle growth and recovery, particularly in athletes and bodybuilders. However, I don’t see calcium in any of Ritual’s multivitamins. I checked them all. I’m unsure what they put their Calcium HMB in.

  • Omega-3 fatty acids: Ritual multivitamins for Vegans and vegetarians when it comes to Omega-3 fatty acids; they’re typically found in fatty fish and fish oil. Vegans and vegetarians who do not consume these foods may be at risk for an omega-3 deficiency. However, for vegans and vegetarians or for those who don't consume fish or want to avoid the environmental impact of fishing, Omega-3 can also be sourced from algae.

    Algae are a type of aquatic plant that are rich in omega-3 fatty acids, specifically in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Algae-based omega-3 supplements are made by cultivating microalgae in large fermentation tanks. These algae are then harvested, processed, and concentrated to produce a highly purified omega-3 oil.

    Some of the advantages of algal oil over fish oil include that it is a vegan source of DHA and EPA, it does not contain any contaminants, and it does not contribute to the depletion of fish populations or pollution of the oceans. Fortunately, ALL of Ritual multivitamins use this type of Algae Omega-3 fatty acid with DHA!

  • Zinc: Ritual multivitamins for Vegans and vegetarians when it comes to Zinc; Zinc is often found in meat, seafood, and dairy products. Vegetarians and vegans may need to consume more zinc-rich plant based foods or zinc-fortified foods to meet their needs.

    Zinc is very rich in legumes, nuts and seeds. Most healthy vegans and vegetarians that eat enough protein will be getting enough zinc. It’s those carb-crazed-protein-lacking vegetarian and vegan diets that need to be concerned about getting enough zinc. Please note that the Ritual Multivitamin Women 18+ doesn’t include zinc, however Ritual Multivitamin Men 18+ does include zinc.

  • Iodine: Ritual multivitamins for Vegans and vegetarians when it comes to iodine; Iodine is found in seafood and dairy products. Vegetarians and vegans may need to consume more iodine-rich foods or iodine-fortified foods to meet their needs. Ritual Multivitamins 18+ don’t contain iodine. Frankly, you can get enough iodine by using iodized salt a couple times a week on a couple food dishes. Pregnant women and women post-pregnancy may need more iodine, which is why Ritual includes iodine in those multivitamins.

  • Vitamin D: Ritual multivitamins for Vegans and vegetarians when it comes to Vitamin D; Vegans can be at a higher risk of vitamin D deficiency compared to omnivores or even vegetarians. Vitamin D is primarily synthesized in the body when the skin is exposed to sunlight, but it can also be obtained from certain animal-based foods, such as fatty fish, fish oils, egg yolks, and fortified dairy products.

    Since vegans avoid animal products, they rely on plant-based sources and fortified foods to meet their nutritional needs. Some edible mushrooms, such as shiitake and maitake, can provide small amounts of vitamin D2, which is the plant-based form of the vitamin. However, the levels can vary and might not be sufficient to meet the recommended daily intake.

    Fortified plant-based foods, including certain plant-based milks, breakfast cereals, and tofu, can be good sources of vitamin D for vegans. These products are often fortified with vitamin D2 or vitamin D3. Luckily, Ritual Multivitamins 18+ for both men and women contain vegan certified 2000 IU of vitamin D from Lichens.

Final Thoughts on Ritual Multivitamins for Vegans and Vegetarians:

The above listed Ritual vitamin inclusions and exclusions are for Vegans and Vegetarians. I’ll reiterate, Ritual multivitamins aren’t designed for those that eat poorly, and want to take a multivitamin as a diet savior. Ritual multivitamins really are intended to fill in the gaps to a health or moderately healthy diet, balanced in nutrients.

As the focus above was on what vegans and vegetarians may want to focus on with their diets, below is what’s included in the Ritual Multivitamin Women 18+ and the Ritual Multivitamin Men 18+.

Ritual uses L-methylfolate because of the MTHFR gene mutation

Why does Ritual Multivitamins use Methylcobalamin?

Methylcobalamin is a form of Vitamin B12 and it’s the form of B12 that Ritual uses.

There are actually 4 types of Vitamin B12:

  1. Methylcobalamin

  2. Adenosylcobalamin

  3. Cyanocobalamin

  4. Hydroxocobalamin

Cyanocobalamin is a synthetic form of Vitamin B12 which the body converts into Adenosylcobalamin and Methylcobalamin before it can be used. Methylcobalamin and Adenosylcobalamin are both naturally occurring co-enzymes that are found in food sources.

Cyanocobalamin is the most common and cost-effective form of Vitamin B12 and it’s most often found in supplements and some fortified foods. Cyanocobalamin is the form of vitamin B12 that is most commonly found in animal-derived foods, and the most common plant-based form is methylcobalamin. Some more higher-end, natural and organic supplements will include methylcobalamin instead of the more cost-effective option cyanocobalamin. Ritual multivitamins opt into the more easily absorbed, plant based option - methylcobalamin.

Hydroxocobalamin is the last form of Vitamin B12. It’s a form of Vitamin B12 that is used to treat people with serious deficiencies. It’s only available on prescription and is usually administered by an injection or in an IV drip.

In addition to the vegan and natural nature of methylcobalamin, some individuals may have difficulty converting cyanocobalamin to the active forms of Vitamin B12, which could lead to deficiencies.

This could include some people with certain health conditions, such as pernicious anemia, a type of megaloblastic anemia caused by a lack of intrinsic factor which is necessary for the absorption of vitamin B12. Pernicious anemia is most common in people with a family history, those of Northern European descent, and in people with certain autoimmune disorders such as autoimmune gastritis and Hashimoto's thyroiditis.

The reason I’m including this section is because my Mother has a couple of autoimmune disorders, and she can really only absorb vitamin B12 in the form of methylcobalamin. I have been tested for autoimmune disorders, and although I’m in the clear at this stage in life, I do believe that there’s something to this vitamin b12 Methylcobalamin thing as I think there’s a familial link to the lack of absorption with other forms outside of Methylcobalamin.

Holistically, Vitamin B12 deficiency is a more common problem for the general population as pernicious anemia and autoimmunes are less common than the B12 deficiency. It affects between 1.5% and 15% of the population. In short, it’s very important to get enough vitamin B12, and not just any kind will do. Luckily, Ritual Multivitamin Women 18+ and Ritual Multivitamin Men 18+ both use Methyl B-12!

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Why does Ritual Multivitamins include methylated folate?

Why is methylated folate important for 40% to 50% of the population with the MTHFR gene mutation?

Ritual multivitamins uses a methylated folate as 5-methyltetrahydrofolate (or 5-MTHF and L-methylfolate). Folate (or folic acid) is a B-vitamin, essential for various bodily functions, including DNA synthesis, red blood cell production, and proper nervous system function. Ritual uses L-methylfolate because of the MTHFR gene mutation.

Some individuals have genetic variations or other factors that can impair the necessary folate conversion processes in the body, such as the MTHFR gene mutation. As a result, they may have reduced ability to utilize the synthetic form of folate (or folic acid) commonly found in supplements and fortified foods.

Side note, yes… jokes are made about the “MTHFR” gene mutation and “mother-you-know-what.” ;)

Methylated folate supplements such as Ritual Multivitamins, provide the active form of methylfolate directly, bypassing the need for conversion. This can be beneficial for individuals with certain genetic variations, such as the MTHFR gene mutation.

Going back to my Mom with the autoimmune disorders, she has the MTHFR gene mutation and a few markers. Read on to learn more.

The prevalence of the MTHFR gene mutation varies among different populations and ethnic groups. There are two common variations of the MTHFR gene mutation: C677T and A1298C. The C677T mutation is generally more studied and recognized.

Ritual uses L-methylfolate because of the MTHFR gene mutation

Approximately 10-15% of the general population has the homozygous form of the C677T mutation, meaning they have the mutation on both copies of the MTHFR gene inherited from each parent. The heterozygous form, where the mutation is present on one copy of the gene, is estimated to occur in about 30-40% of the global population.

My husband and I just checked the raw data in 23andme and found out he has one marker of one of the mutations and I have one marker of the other one, which means we both fall in that 30-40% of the global population.

The prevalence of the MTHFR gene mutation can vary significantly depending on ethnicity. The C677T mutation is more common in populations of European descent, with a prevalence of about 10-15% for the homozygous form and 40-50% for the heterozygous form. In contrast, the MTHFR gene mutation is less common in populations of African and Asian descent.

Here’s a clinical study on the Effectiveness of add-on l-methylfolate therapy in a complex psychiatric illness, and the association between MTHFR C677T variant with depression, schizophrenia and bipolar disorder. Here’s another clinical study on the Effect of L-methylfolate on Depressive Symptoms in Patients with MTHFR Mutations. This study aimed to determine the efficacy of L-methylfolate for treatment of depressive symptoms and the roles of C677T and A1298C methylenetetrahydrofolate reductase (MTHFR) mutations.

In short, there’s a major correlation between the MTHFR gene mutation and psychiatric disorders like depression. If you have any European ancestry, your odds of needing the methylated folate are quite high, and not all high-end multivitamins use the methylfolate version of folic acid.

If you don’t have the MTHFR gene mutation, there’s no disadvantage to taking methylfolate, and if you have the MTHFR gene mutation, you pretty much need methylfolate. Ritual Multivitamin Women 18+ and Ritual Multivitamins Men 18+ do include methylfolate, so you’ll be covered in all instances.

Ritual uses L-methylfolate because of the MTHFR gene mutation.

Final Thoughts on Ritual Multivitamins:

I’ll stand by my initial assessment, which is that Ritual Multivitamins do require the person that’s taking them to have a balanced diet.

For those that take medications that deplete some nutrients, additional supplements may be needed in addition to a Ritual multivitamin. For example, I take Prilosec (Omeprazole) daily and it’s known to deplete Vitamin B12. Omeprazole interferes with the absorption of vitamin B12 from food (though not from supplements) in some but not all studies. I take additional methylfolate a couple days a week just to ensure I don’t get B12-deficiency anemia.

Ritual Multivitamins takes a quality over quantity approach when it comes to their supplements. Instead of bombarding the human body with a synthetic version of a nutrient that the body needs to convert, Ritual is using the best and easiest forms for the body to process. Ritual isn’t skimping on ingredients when it comes to quality.

However, Ritual does skip a couple vitamins. Perhaps the one I don’t understand after all my research is Calcium, especially after all my research… and knowing Ritual Multivitamins targets Vegans and Vegetarians.

I love how transparent Ritual is with where they source their ingredients. If you’re curious about where Ritual sources ingredients, you can view ALL of their ingredients and where they come from on their website.

What I have learned through this process is that Ritual gained my trust and other brands that were seemingly good lost my trust. Those brands that I used to buy were using maybe 50% or 70% high quality nutrients, then skimping and cutting costs on other ingredients and nutrients. Ritual multivitamins don't do that.

All in all, I do take an additional Calcium, Magnesium, Zinc a few times a week, along with an additional Methylfolate. However, I’m sold on Ritual’s ingredients as my primary multivitamin to fill in my nutrient gaps.

I’m such a fan that I’ve become an affiliate, and I can even offer you an exclusive 20% OFF discount on your first Ritual order!

The Final Rundown of Ritual Multivitamins:

Ritual's Essential for Women Multivitamin 18+:

  • High-quality, vegan multivitamin designed to complement diet

  • Pricey and lacking certain nutrients, might not be suitable for everyone

  • Provides nine key vitamins and minerals for women

  • Contains important vitamins and minerals like iron, vitamin D, and boron for bone health.

  • Omits nutrients like vitamin C, copper, selenium, and calcium to focus on key deficiencies.

Key Features of Ritual's Multivitamin:

  • Vegan-friendly, free of gluten, major allergens, and artificial colors

  • Clinically tested and verified by United States Pharmacopeia (USP)

  • Formulated to promote brain health, enhance bone strength, and support healthy blood cell formation

Ritual's Traceability and Quality:

  • All products are traceable with detailed sourcing information

  • Each batch undergoes testing by an independent lab for quality and safety

  • Clinically tested and found to increase levels of essential nutrients

How Ritual Works:

  • Subscription-based supplement company offering various products for all stages of life

  • Essential for Women Multivitamin 18+ provides essential nutrients for women ages 18 to 49

  • Options for all demographics, including Men and Children

  • Offers a range of multivitamins for man and women in different age groups

  • Available online for $30 with free shipping for monthly subscribers

  • Aesthetically pleasing packaging with easy-to-swallow mint-flavored capsules.

Composition of Ritual's Multivitamin:

  • Includes Folate, Vitamin B12, Vitamin D, Iron, and other key nutrients

  • Also contains omega-3 DHA, boron, and vitamin K2 for added benefits

  • Vegan-friendly, free of gluten, major allergens, and artificial colors

  • Transparent with traceable ingredients

Effectiveness and Cost of Ritual's Multivitamin:

  • Clinically tested and found to increase levels of essential nutrients

  • Available online for $30 with free shipping for monthly subscribers

Other Offerings from Ritual:

  • Offers a range of multivitamins and supplements

  • Also provides protein powders and other supplements for women's health

Expert Opinions:

  • Dietitians Madeline Alfiero and Kayla Girgen praise Ritual's multivitamins for filling common nutrient gaps.

  • They mention the absence of certain nutrients like calcium which may be beneficial.

Ritual Product Experience:

  • Aesthetically pleasing packaging with easy-to-swallow mint-flavored capsules.

  • No noticeable health benefits or side effects observed during a two-week trial.

Drawbacks & Cost:

  • Priced around $1 per day, making it more expensive than other multivitamins.

  • Subscription required for purchase, limiting flexibility for some consumers.

  • Cost may be a barrier for some consumers at $30 per bottle.

  • Limited access as the multivitamin is primarily sold online.

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Ritual uses L-methylfolate because of the MTHFR gene mutation, Ritual uses L-methylfolate because of the MTHFR gene mutation, Ritual uses L-methylfolate because of the MTHFR gene mutation,

Ritual Multivitamins for Vegetarians and Vegans, Ritual Multivitamins for Vegans

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