Eating a nutritious diet with a variety of foods is the cornerstone of optimal nutrition. For those who lack critical nutrients, have deficiencies, or just want to ensure they are getting a well-rounded variety of vitamins and minerals, a multivitamin is a useful tool to fill in the gaps.
One-third of Americans include a multivitamin in their daily routine, according to the National Institutes of Health. Multivitamins can be purchased over the counter without a prescription, and many individuals view them as safe.
While multivitamins are important for a number of people and can certainly act as a nutrition insurance policy, they may not be right for everyone and should not be used to replace a nutritious diet and healthy lifestyle habits. Below, we dive into the health benefits of taking a multivitamin every day and discuss potential risks and considerations to keep in mind.
What Is a Multivitamin?
Multivitamins are pills, gummies, or liquids that contain a combination of vitamins and minerals for general health. Some multivitamins are targeted specifically for immune support, pregnancy, energy, or even boosting athletic performance.
Sometimes people use a multivitamin to support their current diet and lifestyle while others may need one to fill in nutritional gaps due to poor nutrition, dietary restrictions, or health conditions that deplete or impair the absorption of certain nutrients.
According to Alyssa Pacheco, RD from the PCOS Nutritionist, "A multivitamin can be viewed as a security blanket almost-a way to make sure you're covering your bases when it comes to nutrition. A multivitamin also may be helpful for someone who has a very limited diet or who doesn't eat certain food groups, such as fruits or vegetables. In this scenario, a multivitamin may help to fill in the nutrient gaps."
Benefits of Taking a Multivitamin
There are several benefits associated with taking a multivitamin. Whether you choose to take these supplements for your overall health or for more specific purposes, your well-being may witness positive effects from their usage. Here's what you should know about the potential advantages of consuming a multivitamin daily.
May Improve Your Immunity
Certain vitamins and minerals that contribute to a healthy immune system are more difficult to get through food, such as zinc and vitamin D. Particularly in older individuals, research shows that taking a multivitamin improves vitamin C, zinc, and status as well as self-reported perceived immune status improvements.
Inadequate vitamin D levels, in particular, can make you more susceptible to infection. Meanwhile, low zinc levels impair the formation of infection-fighting T cells.
Promotes Healthy Aging
As you age, your intake of certain micronutrients, or vitamins and minerals, needs to increase. Unfortunately, the body also has a more difficult time absorbing certain nutrients with age. Moreover, the use of certain medications can further deplete nutrients.
Consuming a nutrient-dense diet and taking a multivitamin can help offset some of these deficiencies and support the body as it ages. In a recent study, over 3,000 older adults were given a daily multivitamin or a placebo and underwent neuropsychological tests.
The researchers discovered that a daily multivitamin could slow down cognitive decline after one and three years. Therefore, it can be a safe approach to reducing the rate of cognitive decline with age.
Promotes a Healthier Pregnancy
Prenatal vitamins are multivitamins that are specifically formulated to support the nutritional needs of a pregnant person and the developing baby's cells, tissues, and organs. Throughout pregnancy, there is an increased demand for folate, iron, choline, vitamin D, and iodine intake.
"Taking a prenatal vitamin ensures that pregnant people are getting enough folic acid and iron beforehand, reducing the risk of neural tube defects and iron deficiency anemia," says Laura M Ali, MS, RD, a nutritionist based in Pittsburgh. "In addition, they supply calcium and vitamin D, which aid in the development of bone and tissue."
Daily consumption of prenatal vitamins is crucial during pregnancy as it prevents deficiencies in both the pregnant individual and the baby. Research indicates that prenatal vitamins, when taken prior and during pregnancy, are able to reduce the occurrence of pregnancy complications such as anemia, intellectual disability, autism, gestational diabetes, and neural tube defects. The extra nourishment it provides, is also beneficial in postpartum recovery for the birthing individual.
May Improve Energy Levels
While a multivitamin isn't an instant energy-boosting pill, depending on your diet, lifestyle, and medical conditions, you may discover that taking one every day gives you some energy-related benefits. Certain vitamins and minerals, such as , vitamin C, iron, magnesium, and zinc, play a role in energy metabolism, DNA synthesis, oxygen transport, and neuronal functions important for brain and muscular health and function.
When there are deficiencies in these areas due to poor absorption or dietary restrictions, individuals may experience low energy and fatigue. If you aren't able to meet daily requirements through food, taking a multivitamin may be helpful for making up the difference.
May Address Nutrient Gaps
Certain medical conditions and eating patterns might lead to deficiencies in essential nutrients, according to Ali. "Though there's a lack of extensive research suggesting that a daily multivitamin can prevent disease, it can be a viable means to complete the nutrient gaps. This is particularly useful for individuals on a controlled diet or have a health condition that prohibits certain food intakes or requires additional nutritional supplementation."
For instance, several disorders related to the gastrointestinal system, such as celiac disease, Crohn's disease, and ulcerative colitis, can lead to malabsorption of vitamin B12, iron, folate, calcium, and vitamin D. A combination of medication, dietary alterations, and multivitamin intake can aid in preventing deficiencies.
Moreover, dietary restrictions could potentially lead to nutrient deficiencies. For example, a vitamin B12 supplement is essential for vegans as this particular vitamin can only be obtained from animal-based foods.
Risks and Considerations
While multivitamins are widely regarded as safe, there are some potential risks you need to take into account before starting to use them. Multivitamins can cause uncomfortable side effects like constipation, diarrhea, upset stomach, and nausea. These side effects can be alleviated by taking it with food or at different times of the day. These symptoms are typically transient as your body adjusts to consuming the supplement, but in rare cases, they can persist.
Additionally, it is crucial to inspect which nutrients and what amounts are present in your multivitamins to prevent the consumption of excessive doses. Daily intake of fat-soluble vitamins- A, D, E, and K in high doses can result in toxicities.
"A risk that is often overlooked is that taking multivitamins can sometimes lead to nutrient deficiencies," according to Pacheco. "High consumption of one nutrient can result in the deficiency of another. For instance, excessive intake or supplementation of zinc can trigger a copper deficiency. Interestingly, the symptoms of copper deficiency are akin to those of zinc deficiency."
Some nutrients can interact with specific prescription medicines. Always consult a healthcare provider and a registered dietician for tailored multivitamin and nutrition advice based on your individual needs.
Bear in mind, also, that multivitamins and nutrition supplements are not regulated by the Food and Drug Administration (FDA). Always verify that the multivitamin you choose comes from a reliable source and has been tested by an independent party, like NSF or Consumer Labs.
Tailoring a Multivitamin To Your Goal
Everyone has individualized nutrition needs and goals and it is important to find a multivitamin that aligns with those goals. Whether you are trying to improve your energy levels and, correct a deficiency, or support a pregnancy, multivitamin compositions differ based on these individual needs.
First, determine your objective for taking a multivitamin. It may also be wise to obtain a complete blood workup to look for any deficiencies or nutritional gaps in your diet. Based on your goals and nutrient needs, consult a registered dietitian to help you choose the right multivitamin for you.
Multivitamins can be a helpful tool for ensuring you are meeting your nutrition needs and filling in any gaps caused by poor diet or medical conditions. However, they are only an insurance policy and should not replace food as your primary source of nutrition.
Taking multivitamins every day may cause uncomfortable gastrointestinal side effects or put you at risk for some nutrient toxicities. They also can interfere with certain medications. Always consult a healthcare provider before beginning a new supplement regimen. They can help you determine if taking a multivitamin every day is right for you.
