Multivitamin supplements are the most commonly used dietary supplements in the United States. However, despite their popularity, there is much debate about whether multivitamin supplements are necessary.
What are multivitamin supplements?
Vitamins are essential nutrients that the body needs to maintain normal cell function, growth, and development. Multivitamin supplements are typically used when a person cannot get enough of these nutrients from their diet. There are also multivitamins and minerals that provide minerals in addition to vitamins.
Who needs a multivitamin supplement?
Despite their popularity, not everyone needs a multivitamin supplement – but there are certain groups that may benefit from them. Here’s a look at who falls into these categories:
Those following a restricted diet
Multivitamin supplements can be a nutritional tool to help fill the gap for those following diets that restrict or omit food groups, such as vegetarians and vegans, according to nutrition expert Maya Feller. For example, if you’re following a vegan diet but eating a wide variety of foods, you might only need to supplement nutrients that are usually not abundant in plant-based foods, such as vitamin B12, vitamin D, omega-3 fatty acids, and possibly calcium and iron.
Those who are pregnant or trying to conceive
Feller also notes that individuals who are pregnant or trying to conceive can benefit from a multivitamin supplement – specifically a prenatal vitamin. Similar to multivitamin supplements, prenatal supplements aim to fill in the nutritional gaps that you may be missing or need to enhance during pregnancy so your body can nurture a healthy baby. For example, folic acid is particularly important before and during pregnancy, as it helps prevent major defects in the baby’s brain and spine, according to the American College of Obstetricians and Gynecologists (ACOG).
Those with digestive disorders
Multivitamin supplements may be beneficial for people with digestive disorders that can cause excessive vomiting or diarrhea (and thus nutrient malabsorption), such as celiac disease, Crohn’s disease, and ulcerative colitis. Likewise, individuals who have undergone surgery to remove parts of their digestive organs may also benefit from a multivitamin.
Those taking certain medications
Nutrients can also be depleted by some medications. For example, proton pump inhibitors prescribed for treating gastroesophageal reflux can reduce the body’s ability to absorb vitamin B12, and certain diuretics used to control blood pressure can lead to decreased levels of calcium, magnesium, and potassium. Even some oral contraceptives can affect nutrient levels.
Potential downsides of multivitamin supplements
There are some potential downsides to taking a multivitamin and mineral supplement. First, if you do not need a multivitamin supplement, it can be an unnecessary source of expense. It is also possible to exceed certain nutrient limits. “There are also tolerable upper intake levels for multivitamin supplements,” Feller says. “When taken excessively, fat-soluble vitamins (vitamins A, D, E, and K) can lead to toxic accumulation in the tissues. So, it is not recommended to supplement fat-soluble vitamins without undergoing precise lab work to check for the need for those vitamins or mineral supplements.”
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At the same time, water-soluble vitamins taken in excess do not reach the cells in the body – this is when you see urine that colorful hue, according to Filler. “You excrete what the body doesn’t use. It doesn’t mean that the multivitamin supplement isn’t working; it just means you’re flushing your money down the toilet.”
Be cautious of the minerals in these products as well – especially if you are taking several different supplements. For example, if you are taking a multivitamin and mineral supplement that contains the daily amount of zinc, and then also taking an immune support supplement that provides a therapeutic dose of zinc, you may start to notice symptoms of excess zinc intake. Iron is another element where getting enough is important, but too much can lead to severe negative symptoms.
Limitations of Multivitamin Supplements
If you generally follow a balanced diet but still experience symptoms like fatigue, mental fog, weakened immune function, other neurological symptoms, or other issues, a multivitamin supplement may not be the solution. Talk to your healthcare provider and explore underlying factors and potential solutions.
How to Balance the Use of Multivitamin Supplements
When considering a multivitamin supplement, “food first” is an important principle to live by, meaning trying to get most of your nutritional needs from the foods you eat, according to Dawn Jackson Blatner, RDN, registered dietitian nutritionist and author of The Flexitarian Diet. However, it’s often difficult to get everything from food alone, so supplements can be an additional strategy to help people meet their nutritional needs.
It’s important to note that this principle does not necessarily mean “food only.” Multivitamin and mineral supplements are considered a moderate safety net for getting more nutrients that you may not be consuming enough of, according to Blatner.
“Multivitamin supplements are not magic bullets. But they can be part of a healthy lifestyle” – Dawn Jackson Blatner, RDN
She also notes that research indicates that taking a multivitamin and mineral supplement has been associated with increased nutrient consumption and reduced prevalence of deficiency.
However, multivitamin supplements are not magic bullets, as Blatner points out. “Research studies looking at different components of a healthy anti-inflammatory lifestyle found that multivitamin and mineral supplementation was typically a habit for those with the least inflammation” – Dawn Jackson Blatner, RDN
How to Know if You Are Deficient in Nutrients
Overall, it can be challenging to know if you are deficient in a particular nutrient because blood tests generally don’t reveal deficiencies unless they are on the more severe end of the spectrum, according to Blatner. However, nutrients like iron, vitamin B12, folate, vitamin D, and omega-3 deficiency often show up in blood test results, according to her.
If you have increased nutritional needs, are following a restrictive diet for over a week, are limiting certain food groups due to allergies or preferences, have limited variety in your diet, or have a condition associated with increased needs or nutrient absorption, it’s a good idea to talk to your healthcare provider about what types of supplements you might benefit from.
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Your body’s attention can give you hints about whether you are nourishing yourself properly. For instance, if you notice that your energy, mood, exercise performance, or digestive function is impaired, or if you experience any new issues, talk to your healthcare provider about how your nutritional status may be affecting you.
Questions to Ask Your Healthcare Provider
If you are considering taking a multivitamin supplement, don’t hesitate to seek guidance from your healthcare provider. Here are some questions you can ask:
- What reputable brands do you recommend?
- What is the best form of this supplement? (for example, capsule, liquid, gummy)
- Will any of the medications I am taking interact with certain supplements?
- Does it matter what time of day I take this supplement?
- Should I take this supplement with food?
- Are there any supplements I should take based on my health history?
- Are there any supplements I should avoid based on my health history?
Summary
When it comes to vitamins and minerals, the primary focus should be on consuming a balanced diet. Emphasis should be placed on diverse eating patterns – specifically where you consume a variety of plants from all sources, grains from varied sources, legumes, nuts, seeds, as well as animal proteins.
However, if you need additional support to meet those needs, a multivitamin supplement or a supplement that fills specific nutritional gaps in your diet can be a valuable tool. Consult your healthcare provider for guidance, and be sure to choose a reputable brand. You should also be cautious about meeting your nutritional needs, keeping in mind that too much of a good thing is possible as well.
If you do not have access to a healthcare provider, Plattner recommends the USDA’s MyPlate diagram. This tool uses information such as your age, sex, height, weight, and physical activity to create a personalized dietary plan that reveals the number of daily servings from each food group you need to meet your nutritional requirements.
Source: https://www.aol.com/multivitamins-actually-improve-health-185755684.html
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