Multivitamins are the most commonly prescribed supplements in the world. Some people believe that multivitamins can benefit your health, balance out poor eating habits, and even lessen the risk of developing chronic diseases. In most cases, multivitamins aren’t harmful. But sometimes, taking extensive doses of certain nutrients in certain conditions can have serious side effects. Moreover, are they really required?
If multivitamins have been on your mind to attain good health, then read on as here’s all that you need to know about multivitamins.
What Are Multivitamins?
Multivitamins are dietary supplements with a number of vitamins and minerals packed into one pill. These supplements contain nutrients that are used to correct vitamin and mineral deficiencies in the body. However, one should understand that multivitamins are meant to supplement your diet, not to substitute for healthy eating.
Vitamins generally found in multivitamins include:
- Vitamin A
- Vitamin B12 & Folate (Folic Acid)
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Minerals generally found in multivitamins include:
- Calcium
- Iodine
- Iron
- Magnesium
- Manganese
- Molybdenum
- Selenium
- Zinc
Other than vitamins and minerals, multivitamins might also contain other ingredients like herbs, amino acids, and fatty acids.
What Are the Different Types of Multivitamins?
There are several types of multivitamins available, so choosing the right one might not be as easy as you think. It’s important to note that multivitamins aren’t standardized, so the ingredients differ by brand or type.
Multivitamins come in the form of capsules, gummies, and liquids. Gummies generally don’t contain iron and are often lower in doses. Gummy and liquid supplements might also have added sugar, so go through the ingredients once if you’re trying to limit your sugar intake.
Since the amount of nutrients you need depends on different factors, multivitamin supplements often come for different age groups or specifically for men, women, or children.
Commonly available types of multivitamins include:
- Multivitamins especially for women or men
- Multivitamin supplements for seniors
- Multivitamins for children
- Multivitamins for pregnant women
- Multivitamin supplements for people with specific health conditions
Should You Take Multivitamins?
It’s important to note that not everyone needs multivitamin supplements to get the nutrients that their body needs. However, some people may get the health benefits of multivitamins if something is preventing them from getting the right amount of nutrients from their regular diet.
You may need to take a multivitamin daily if you are:
- Lactose intolerant
- Pregnant or trying to conceive
- Not eating nutrient-dense foods
- Diagnosed with certain medical conditions
- Breastfeeding
The best sources for the daily dose of vitamins and minerals are whole foods, like proteins, whole grains, and fresh produce. However, people experiencing vitamin and mineral deficiencies for any reason can benefit by taking a multivitamin daily.
A vitamin blood test can help you understand how well your body is absorbing vitamins from the foods you eat. It will tell you whether you’re deficient in anything and what supplementations your body needs.
Can Multivitamins Harm You?
Although high doses of some supplements are acceptable for some people, the right dosage is essential to consider since high amounts of multivitamins can be harmful. Also if you eat nutrient-dense foods and take multivitamins at the same time, you could exceed the recommended daily intake of many nutrients.
Pregnant women should be especially careful with their vitamin A intake since excessive vitamin A in the body has been linked to congenital disabilities. Also, vitamin A toxicity is often common from the use of multivitamins.
Smokers should avoid beta carotene or vitamin A, as these nutrients may increase your risk of lung cancer.
High doses of iron, can lead to upset stomach, constipation, vomiting, and fainting. Iron can also hamper the body’s ability to absorb zinc.
Particularly, men and individuals suffering from hemochromatosis should be careful about their iron consumption, since they tend to store more iron in the body than women. This condition can lead to iron toxicity and may cause liver cirrhosis, liver cancer, and heart disease. People with this condition should also avoid taking vitamin C supplements.
Additionally, some multivitamins may contain ingredients that can interact with certain medications. It’s always advised to consult a doctor to determine if multivitamin supplementation is necessary and to ensure the right dosage of the right supplement according to the medicines used and your body’s nutritional requirements.
Conclusion
Multivitamins are not a quick ticket to good health. Multivitamins are packed with several nutrients, most of which you may not need. If you have a nutrient deficiency, it’s best to get supplementations only for that specific nutrient. Or else, it may be best to speak with your healthcare provider to determine your best course of action.
Moreover, it’s advised not to take a multivitamin to compensate for a poor diet. Eating a balanced diet is much more likely to ensure good health over the long term.
References
Rock, C. L. (2007). Multivitamin-multimineral supplements: who uses them?. The American journal of clinical nutrition, 85(1), 277S-279S.
Multivitamin/mineral Supplements. https://ods.od.nih.gov/factsheets/MVMS-Consumer/
Dietary Supplements. https://www.fda.gov/consumers/consumer-updates/dietary-supplements
Rothman, K. J., Moore, L. L., Singer, M. R., Nguyen, U. S. D., Mannino, S., & Milunsky, A. (1995). Teratogenicity of high vitamin A intake. New England Journal of Medicine, 333(21), 1369-1373.
Araki, T., Holick, M. F., Alfonso, B. D., Charlap, E., Romero, C. M., Rizk, D., & Newman, L. G. (2011). Vitamin D intoxication with severe hypercalcemia due to manufacturing and labeling errors of two dietary supplements made in the United States. The Journal of Clinical Endocrinology & Metabolism, 96(12), 3603-3608.
Penniston, K. L., & Tanumihardjo, S. A. (2003). Vitamin A in dietary supplements and fortified foods: too much of a good thing?. Journal of the American Dietetic Association, 103(9), 1185-1187.
Tanvetyanon, T., & Bepler, G. (2008). Beta‐carotene in multivitamins and the possible risk of lung cancer among smokers versus former smokers: a meta‐analysis and evaluation of national brands. Cancer, 113(1), 150-157.
Middha, P., Weinstein, S. J., Männistö, S., Albanes, D., & Mondul, A. M. (2019). β-carotene supplementation and lung cancer incidence in the alpha-tocopherol, beta-carotene cancer prevention study: The role of tar and nicotine. Nicotine and Tobacco Research, 21(8), 1045-1050.
Fletcher, L. M., & Powell, L. W. (2003). Hemochromatosis and alcoholic liver disease. Alcohol, 30(2), 131-136.
Adams, P. C., & Barton, J. C. (2010). How I treat hemochromatosis. Blood, The Journal of the American Society of Hematology, 116(3), 317-325.
Author – Ankita Mondal (Content Writer, INFS)
