Many people include regular multivitamin use in their routine for good health and fitness. It’s never been simpler to mix the ideal nutritional regimen for your unique health needs thanks to the rise of tailored vitamins and the fact that, according to the National Institutes of Health (NIH), more than a third of all Americans take daily multivitamins. But all of these solutions have the potential to increase confusion. What precisely are multivitamins? Does everyone require them, too?
According to registered dietician and Precision Nutrition advisor Ryan Adams, “multivitamins are often a collection of multiple vitamins (and minerals) packaged together in a supplement and commonly referred to as a sort of insurance against nutritional inadequacies.” According to Adams, not all multivitamins are created equal because they include varying levels of nutrients and can be adjusted to particular dietary needs and lifestyles (such as pregnancy or vegetarianism).
Brittany Henderson, a board-certified endocrinologist, adds, “Multivitamins are fantastic methods to incorporate a range of vital vitamins into one or two daily doses. “Other vitamins are more specialized, but a multivitamin provides the nutritional base for maximum health,” the author says.
Nevertheless, taking a multivitamin won’t satisfy all of your dietary requirements. To keep healthy, experts caution against relying entirely on multivitamins. A certified dietitian in New York City and the owner of Alissa Rumsey Nutrition and Wellness, Alissa Rumsey, tells Allure that taking a multivitamin cannot replace consuming a range of meals and food groups. “Food-based vitamins and minerals are more easily absorbed and utilised than vitamins and minerals found in supplements.”
Balance is key, and you should be aware that multivitamin use isn’t always straightforward. So, if you’ve been considering adding this supplement to your regimen, here’s what the experts want you to know about multivitamins and how to determine if they’re the correct choice for you.
A multivitamin is what?
According to the NIH, there is no established definition of what nutrients, in what amounts, must be present in a supplement in order for it to be classified as a multivitamin. According to registered dietitian nutritionist Beth Warren, founder of Beth Warren Nutrition and author of Living a Real Life with Real Food, there are a few basic vitamins and minerals that can be found in a variety of multivitamins. A few of these are potassium, iodine, selenium, borate, zinc, manganese, molybdenum, and iron, as well as calcium, magnesium, vitamin E, vitamin D, numerous B vitamins, vitamin A, vitamin K, and vitamin E.
According to the NIH, multivitamins are often produced as pills, tablets, or gummies with nutritional levels that are close to their Recommended Dietary Allowance (RDA). There are certain exceptions, though: Some multivitamins are made specifically for children, men, women, pregnant women, or older citizens and are therefore likely to have a higher concentration of the vitamins and minerals these populations may require.
Why does your body need a multivitamin?
Contrary to what certain advertisements may lead you to believe, taking a multivitamin won’t make you suddenly more active or solve all of your skin problems. However, according to Gina Keatley, a licensed dietitian-nutritionist working in New York City, it can help make up for nutritional inadequacies in your diet. According to her, a food item is more likely to be vitamin and mineral deficient the more processed it is. What food processing can take away from our food is what a multivitamin is designed to make up for. When we don’t consume a sufficient variety of whole foods in our meals, registered dietitian and nutritionist Keri Gans, author of The Small Change Diet, notes that multivitamins can help us make up for nutritional shortages. She describes them as “almost like a safety net to make sure that you are consuming enough essential vitamins and minerals.”
Most people can gain by taking a multivitamin.
You probably don’t need a multivitamin unless you’re expecting, are pregnant, or have a specific nutrient shortage, adds Rumsey. (And sure, taking supplements when you don’t need them has hazards; see below for more information.) Multivitamins may not improve your health as much as we’ve been led to believe, but they may still be beneficial for some individuals, according to studies. Keatley lists some prospective candidates for multivitamin use as persons with poor diets, those who have digestive problems (such those who have undergone gastric bypass surgery or have Crohn’s disease), and the elderly. Vegans and vegetarians should think about taking a supplement that contains vitamin B12, as well as maybe calcium, iron, and zinc, says Rumsey. They are another group that could benefit.
In order to reduce the incidence of neural tube abnormalities in babies, the NIH advises that women who desire to become pregnant consume 400 micrograms of folic acid daily (either through their diets or a supplement). Other people might want to think about taking a multivitamin, according to Keatley, who notes that iron, calcium, and vitamins B12 shortages are the most typical in the United States. You will experience fatigue if you are deficient in any one of these, which is a somewhat ambiguous sign. However, if you have chronic weariness, it may be worthwhile to request a blood test from your physician to determine whether a deficiency may be to blame.
What qualities ought to a multivitamin have?
Dr. Henderson advises checking that your multivitamins include the recommended levels of each vitamin on the label if you decide you could benefit from taking one. You should search for close to 100% of each item listed on the ingredient label, she advises. Adams advises choosing multivitamins made from organic, whole foods whenever possible.
Rumsey advises choosing a multivitamin that contains close to 100% of the RDA for the various nutrients and to search for “USP” on the label, which indicates that the item complies with United States Pharmacopeia standards.
The National Sanitation Foundation (“NSF” on the label), which certifies that the ingredients on the label are the only ingredients used in the multivitamins, or look for a brand that has “GMP,” which stands for good manufacturing practices and is the primary regulatory standard for ensuring quality in human pharmaceuticals. He continues, saying that you should also verify the brand’s track record of independent testing for toxins on websites like Consumer Lab and LabDoor.
Do taking multivitamins have any drawbacks or risks?
According to Dr. Henderson, the imbalance of getting specific nutrients—your body can wind up with too much of something or not enough—is the most obvious drawback to taking multivitamins. The amount of each vitamin is frequently minimal or limited in multivitamins because there are numerous nutrients packed into a small packet, according to the expert. Therefore, it’s crucial to check each vitamin’s recommended dosage on the back of the bottle and consult your doctor to be sure you’re getting enough coverage in each area.
Adams concurs and claims that although multivitamins exist to provide nutrients to maintain our health, utilizing them as the only source of nutrients adds no advantage and occasionally can lead to greater issues. According to him, regularly consuming excessive amounts of some nutrients, particularly in synthetic forms that aren’t part of the total food matrix, may have a harmful impact on one’s health.
Additionally, some demographic groups are more vulnerable than others to the negative consequences of taking particular vitamins and minerals. For instance, those who smoke and those who are pregnant should refrain from using excessive amounts of vitamin A pills. The Mayo Clinic claims that research demonstrates that taking oral Vitamin A supplements increases the risk of lung cancer among smokers. The Mayo Clinic also notes that consuming too much iron can cause stomach aches and, in more extreme cases, an iron overdose. Adams also advises anyone taking blood-thinning drugs to exercise caution when taking vitamin K supplements because research suggests that doing so can result in blood clots. Once more, consult your doctor before starting a multivitamin regimen.
Not to mention, multivitamins require money. Adams advises investing your money in a nutrient-dense diet rather than multivitamins because the latter will be more beneficial to your long-term health.
So, is daily multivitamin use beneficial?
Assuming a multivitamin is the best option for you, Adams notes that while specific directions will vary depending on the multivitamin’s formulation, they should generally be taken every day with food. You can work part-time if you’re concerned about consuming too much of a particular vitamin. For the best course of action, simply consult your doctor. Multivitamins can be taken with or without meals, and Dr. Henderson advises doing so in the morning if it contains an energetic ingredient like B12.
Is taking an excessive amount of a multivitamin harmful?
When taken properly, multivitamins appear to be rather safe, although Gans warns that too much can be consumed. If consumed in sufficient quantities, fat-soluble vitamins like A, D, E, or K can accumulate in your body and become poisonous. If you have too much of a water-soluble vitamin, such as folic acid, vitamin C, or vitamin B12, you typically merely pass it through your urine. You should be fine if you unintentionally take a second multivitamin after remembering you’ve already taken one; just avoid making it a habit. And with your doctor first before starting a multivitamin regimen: It’s wise to err on the side of caution because some vitamins may interact negatively with some drugs.