In the US, multivitamins are the most popular kind of dietary supplement. However, there is much disagreement over the necessity of multivitamin supplements despite their widespread use.
Although there are many nutrient-dense foods available in the developed world, where various diseases and health issues can be caused by nutrient deficiencies, some people doubt the prevalence of actual nutritional shortages. Nevertheless, most Americans don’t consume the recommended amount of fruits and vegetables. Continue reading to learn the opinions of licensed dietitians regarding multivitamin supplements.
How Do Multivitamins Work?
The body need vitamins as nutrients to sustain healthy cell growth, development, and function. Multivitamins are typically taken when a person’s diet isn’t providing enough of these nutrients. nourishment. Additionally, there are multivitamin-mineral supplements that offer both vitamins and minerals.
According to a 2017–2018 National Health and Nutrition Examination Survey (NHANES) analysis of dietary supplement use in the US, multivitamin–mineral supplements were the most widely used supplement among adult men and women, with 24% of adults ages 20–39 regularly taking them. Usage rose to 29.8% for those between the ages of 40 and 59 and to 39.4% for those over 60.
Who Needs a Multivitamin?
Though some populations may benefit, not everyone requires multivitamins, despite their widespread use. Here is a list of people who fit within these categories.
Individuals Adhering to Strict Diets
According to nutritionist Maya Feller, MS, RD, CDN, author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Across the World, multivitamins can be a useful nutritional tool for people who follow eating patterns that restrict or omit food groups.
Remember that you might not require a multivitamin if you only need to fill in one or two dietary deficiencies. For instance, if you eat a diverse range of foods yet adhere to a vegan diet, you might only need to supplement certain nutrients.
According to Feller, many nutrients—like vitamin B-12, vitamin D, omega-3 fatty acids, and maybe calcium and iron—are typically not found in significant quantities in plant-based diets.
Alternatively, if you have iron deficiency anemia, your doctor would probably advise taking an iron supplement to assist you reach a healthy range. Afterward, he or she will determine whether or not to keep you taking the supplement, based on the cause of the anemia.
Individuals who are trying to conceive or are pregnant
Feller adds that prenatal multivitamins, in particular, can be beneficial for individuals who are pregnant or attempting to conceive.
Prenatal vitamins, like multivitamins, are designed to help your body produce a healthy baby by boosting or filling in any nutritional gaps that may arise during pregnancy. For instance, the American College of Gynecology (ACOG) states that folate, also known as folic acid, is especially crucial before and throughout pregnancy because it helps avoid serious birth malformations of the fetus’s brain and spine.
Those With G.I Disorders
For those with gastrointestinal illnesses such as Crohn’s disease, ulcerative colitis, and celiac disease that can lead to severe vomiting or diarrhea (and consequent nutrient loss), multivitamins may be helpful. In a same vein, those who have had surgery to remove portions of their digestive systems could find that a multi helps.
Those Taking Certain Medications
Certain drugs might also cause nutrient depletion. Proton pump inhibitors used to treat acid reflux, for instance, might reduce the body’s absorption of vitamin B12. Similarly, some diuretics used to control blood pressure can cause calcium, magnesium, and potassium levels to drop. Nutrient levels may even be impacted by some oral contraceptives.
When starting a new medicine, discuss with your healthcare professional how the drug may affect your nutritional status. Never be reluctant to inquire about the possible side effects of a drug you’ve been taking for a long time.
Potential Downsides to Multivitamins
Using a multivitamin-mineral supplement may have certain drawbacks. First of all, it can be a waste of money if you don’t require one. You can also take too much of some nutrients. According to Feller, there are acceptable top limits for multivitamins as well. The fat-soluble vitamins (A, D, E, and K) have the potential to cause toxic accumulation in tissues when taken in excess. As a result, it is not advised to take supplements of fat-soluble vitamins unless precise laboratory testing has confirmed that such vitamins or minerals are required.”
According to Feller, excessive consumption of water-soluble vitamins prevents the vitamins from reaching the body’s cells, which is why the urine turns technicolor. “What the body doesn’t use, you urinate out. It does not imply that the multivitamin is ineffective.
It just indicates that you’re throwing your money down the drain.
Additionally, pay attention to the minerals included in these products, particularly if you take many supplements. You may begin to feel signs of excess zinc consumption, for instance, if you take an immune-supporting supplement that delivers a therapeutic dose of zinc and you simultaneously take a multivitamin-mineral supplement that contains a day’s worth of zinc. Another nutrient that is crucial to have enough of is iron, however excess iron can have very negative effects.
How to Balance Multivitamin Use
According to registered dietitian Dawn Jackson Blatner, RDN, author of The Flexitarian Diet, “food first” is a crucial guideline to follow when thinking about taking a multivitamin. This means attempting to meet the majority of your nutritional needs through the foods you eat first. Supplements, however, can be an extra tactic to help people fulfill their nutrient needs because it’s frequently quite difficult to get everything from food alone.
It is vital to remember that this principle does not imply “food only.” As a kind of modest insurance, multivitamin minerals help you obtain more of the nutrients you might not be getting enough of, according to Blatner.
Furthermore, she highlights that studies indicate that consuming a multivitamin-mineral supplement has been linked to increased
dietary consumption and a decreased incidence of deficiencies.
But according to Blatner, multivitamins are not panaceas. “However, they can complement a healthy way of living. Multivitamins and minerals were identified as a primary habit of those with the lowest levels of inflammation in a study examining many aspects of a healthy anti-inflammatory lifestyle.
