It may seem like a logical and simple decision to take a multivitamin while thinking about healthy living.
But are multivitamins really worth their pricey cost and hollow claims of improved health and wellness?
A multivitamin: what is it?
Although the contents and amounts of the various multivitamins on the market are not standardized, these supplements are usually made to help you meet the recommended dietary allowance for a number of the vitamins and minerals your body requires to function at its best, which explains why a lot of people use multivitamins.
Several positive health effects are advertised on the labels, including increased energy, immune system support, and better bone health, to mention a few.
In reality, though, a nutritious diet provides the same advantages and suffices to meet a person’s body’s needs for all the vitamins and minerals.
Is it appropriate to take a multivitamin each day?
Dr. Lola Okunnu, a primary care physician at Houston Methodist, states that obtaining all the vitamins and minerals one needs through well-balanced meals is the ideal approach rather than taking a multivitamin.
Still, we are all aware of the typical American diet. In particular, we are aware of the absence of whole grains, fruits, and vegetables—three essential components of a diet that is well-balanced.
Does this imply that in order to be healthy, you should take a multivitamin every day?
Dr. Okunnu says, “On average, I would say no. Well, yes and no.”
Understanding what we know (and don’t know) about the advantages of multivitamins, their safety, and the circumstances in which they can be worthwhile will assist us to appreciate the ambiguity in her response.
Do multivitamins work?
Dr. Okunnu asks the question, “For the average person who isn’t actually deficient, does giving yourself more of these vitamins and minerals than you need actually benefit your overall health?”
Her response: Most likely not.
“The supposed benefits of multivitamins for otherwise healthy people aren’t backed by evidence,” according to Dr. Okunnu.
In certain instances, the opposite is actually true. In 2021, the U.S. Preventive Services Task Force reviewed 84 vitamin and mineral supplement trials and found that, among other things, taking a multivitamin had little to no benefit in avoiding cancer and heart disease.
It is still unknown if multivitamins affect other wellness claims like increased energy, immunity, bone health, or metabolism.
Additionally, your doctor may advise taking a single supplement rather than a multivitamin if it is discovered that you are lacking in a particular vitamin or mineral, such as iron or vitamin D.
However, some individuals may benefit from multivitamins, such as those who:
- Have a medical condition that results in malabsorption
- Take a drug that interferes with the absorption of vitamins or minerals.
- Had a surgical weight loss.
- Follow a vegan diet.
- Eat poorly, especially in terms of your intake of vegetables
“These are things that can put you at risk for developing a nutrient deficiency,” says Dr. Okunnu. “Your doctor may recommend taking a multivitamin to help reduce that risk.”
So, do multivitamins really pay off?
For otherwise healthy adults, multivitamins provide little benefits.
However, the benefit of taking a multivitamin may vary depending on your financial situation or need for increased peace of mind.
“If you’re eating well-rounded meals three times a day, the only thing a multivitamin provides you is expensive urine,” claims Dr. Okunnu.
While your body can only absorb a certain amount of these nutrients, they are nevertheless very vital. Your kidneys’ role is to assist in eliminating the extra.
However, if you’re concerned about the caliber of your diet, you may consider a multivitamin to be like an insurance policy – worth the peace of mind knowing that your needs for vitamins and minerals are met.
Dr. Okunnu believes the good news is that they won’t cost you your health, even if all they’re generating is pricey urine.
“Taking a reputable multivitamin every day is unlikely to harm you,” according to Dr. Okunnu.
She emphasizes, however, that they shouldn’t be seen as an excuse to eat poorly because there are many additional advantages to a balanced diet, such as feeling full and getting the recommended amount of fiber each day.
Furthermore, certain multivitamins are superior to others, says Dr. Okunnu. They may potentially be harmful if they are made improperly.
“Multivitamins aren’t regulated by the FDA, so be very careful about the brand of multivitamin you purchase,” says Dr. Okunnu.
Which multivitamin is the best to take?
It’s not always the ideal option to get a multivitamin just because it looks nice or is recommended by someone you follow on social media.
“The most important thing about taking a multivitamin is that, since they’re not regulated by the FDA, is the need to do your own research before deciding which one is right for you,” Dr. Okunnu states.
Make sure your multivitamin has been tested and approved by an independent, third-party laboratory, like NSF or U.S. Pharmacopoeia (USP), to ensure you’re obtaining a high-quality product. Online reports of independent testing and analysis of numerous vitamins and supplements, including multivitamins, are also available on ConsumerLab.com.
“These services not only confirm the product contains the ingredients listed on the label, but also that those ingredients are present in the amounts listed,” says Dr. Okunnu. “This is important since an untested supplement could contain more than what’s listed on the label or even unknown, potentially harmful additives.”
Regarding the optimum form of multivitamins—capsules, tablets, gummies, or liquids—Dr. Okunnu believes there’s really no comparison.
“Select what suits you best,” advises Dr. Okunnu. “The focus with multivitamins really needs to be finding one that is produced by a reputable source and has been third-party tested.”
Additionally, it’s advisable that you select a vitamin tailored to your age and gender, as different groups of individuals may require different amounts or more of particular vitamins and minerals than others, such as women, children, and the elderly.
Are there any multivitamin adverse effects that you should be aware of?
Are there any multivitamin adverse effects that you should be mindful of?
Multivitamins are generally safe, as previously mentioned. If you take them daily, there are a few things to consider.
“Multivitamins, especially ones that contain iron, can upset your stomach,” according to Dr. Okunnu. “To reduce this, I typically recommend taking them with food.”
For this reason, taking multivitamins is usually best done during meals.
“Multivitamins that contain a lot of biotin — ones for hair, skin and nails, in particular — can lead to acne,” says Dr. Okunnu.
But even more worrisome than these side effects are the potential unknown problems that may arise from using a multivitamin that hasn’t been independently confirmed.
Dr. Okunnu warns, “You can’t truly know what you’re taking with untested products.” “This could lead to really significant problems and side effects if the product contains unlisted ingredients or additives that are harmful.”
The cost of multivitamins was Dr. Okunnu’s final point on the drawbacks of multivitamins.
Dr. Okunnu continues, “Some vitamins these days are incredibly pricey.” “Multivitamins could have a lot of claims, but we’re not sure if they provide any real benefits. In my view, cost need to be viewed as a significant side effect.”