The best way to get the nutrients you need is to eat well. Multivitamins and multivitamin-mineral supplements (MVM) offer a solution for those who may be deficient in essential nutrients. One-third of Americans, according to the National Institutes of Health (NIH), incorporate MVMs into their wellness routine.
The Supplement Business Report 2022 published by the Nutrition Business Journal states that the market for dietary supplements, which can include vitamins, minerals, or both, increased to $59.9 billion in 2021. Vitamin D and omega-3 fatty acids are common pantry staples. However, the CDC says that MVMs are the best dietary supplement for all age groups. According to the NIH, MVMs made $8 billion, or 37% of all sales of dietary supplements in 2020.
A 2017 review published in Nutrition found that general health and disease prevention are the primary reasons people take MVMs on a regular basis, despite the fact that many brands promote them for energy, athletic performance, and immunity. A MVM may not be necessary if you eat whole grains, lean protein, fruits, vegetables, nuts, and seeds on a regular basis. Continue reading to learn more about multivitamins and the effects they have on the body.
Related: A dietitian recommends five supplements you shouldn't take. What is a multivitamin?
Dietary supplements known as multivitamin mineral supplements (MVMs) are unique combinations of vitamins, minerals, or both, with each nutrient contributing to the satisfaction of a dietary requirement. MVMs, which come in a variety of forms like capsules, gummies, and liquid, are typically taken once per day, though some people may recommend taking multiple doses daily. While the average person takes multivitamins to stay healthy, other groups may be more susceptible to poor nutrition and require them more. According to Kelsey Lorencz, RDN registered dietitian nutritionist at Graciously Nourished, "A multivitamin can help fill in nutrition gaps for some, like older adults, people who are experiencing low appetite or difficulty eating a balanced diet, from an illness or even pregnancy."
Zinc, vitamin C, and vitamin D all play important roles in maintaining healthy immune function, which may result in improved immune function when taken daily. If you don't get these nutrients, your body won't be able to fight off illnesses as well. This is due to the fact that deficiencies in zinc and vitamin C can lead to oxidative stress, which occurs when the body's antioxidants and free radicals are out of balance, resulting in disease and inflammation. More than just a vitamin, vitamin C is Additionally, it is an antioxidant that aids in the removal of harmful free radicals, which can have a negative impact on immune health.
42 elderly people were randomly divided into two groups in a small 2020 study that was published in Nutrients. Of the 42 people in the first group, 21 received a MVM, while the other 21 received a placebo. They discovered that MVM supplementation increased zinc and vitamin C levels in the blood 12 weeks later; However, immune function markers did not change in any way.
Additionally, a 2020 article in the American Journal of Physiology-Gastrointestinal and Liver Physiology states that the benefits of vitamin D in regulating gut function are frequently the subject of research. When there is a deficiency, inflammation can occur, which could lead to chronic diseases. Vitamin D is specifically listed as a nutrient of public health concern in the 2020-2025 Dietary Guidelines for Americans because it can be difficult to meet recommended intakes.
Related: The FDA wants to change how "healthy" claims on food labels are defined. Taking your daily multivitamin could cause problems with your stomach depending on how many nutrients it contains. According to Melissa Mitri, M.S., RD of Melissa Mitri Nutrition, "you may experience mild side effects such as nausea or stomach upset if you are taking them [multivitamins] in large doses and your body does not need the extra."
In high doses, the following vitamins and minerals in a multivitamin could cause gastrointestinal symptoms.
Iron: constipation, diarrhea, and nausea Magnesium: nausea, vomiting, and cramping in the stomach Vitamin C: nausea, vomiting, and cramps in the abdomen Zinc: loss of appetite, nausea, distress in the stomach, and vomiting Calcium: constipation If you want to take a multivitamin, Mitri says to look for nutrients that are close to 100% of the recommended daily allowance. To avoid stomach upset, choose multivitamin brands that don't give you too many nutrients.
"People who begin to supplement with a multivitamin and have a specific deficiency may feel a difference in their energy level, but it's not guaranteed," says Mitri. You may experience an increase in energy. In a 2020 study that was published in Nutrition & Metabolism, 82 healthy, active adults were given MVM supplements, with 40 receiving a placebo and 42 receiving MVM. They found that after a month, MVM increased males' energy expenditure and carbohydrate breakdown after ten minutes of exercise. Female MVM users reported less mental exhaustion and stress; They were less physically exhausted after exercising for thirty minutes. Additionally, deficiencies like iron deficiency can lower your energy levels, making you feel sluggish and exhausted. After taking MVM for a month, participants in this study also had higher levels of ferritin, which is a measure of iron stores.
You Might Be Healthier During Your Pregnancy Prenatal vitamins are MVMs that support the cells, tissues, and organs of the developing baby. Numerous prenatal vitamins contain the essential nutrients folic acid, iron, DHA, choline, and iodine that every pregnancy requires. Nutrient deficiencies can affect both the mother and the child, and iron deficiency occurs in 28% of pregnancies during the third trimester. MVM supplementation during pregnancy may reduce the risk of pregnancy complications like anemia, intellectual disability, gestational diabetes, autism, and neural tube defects, according to data from a 2021 publication in Nutrients. Women should take prenatal vitamins before and during pregnancy, according to the American College of Obstetrics and Gynecology (ACOG).
You Might Feel Less Nervous The dreadful reality is that mental health problems are getting worse today. The good news is that more studies are being done on how nutrition can help with mental challenges. In a 2019 study that was published in Current Developments in Nutrition, 66 college students were randomly assigned to one of two groups: the MVM group and the placebo group. The group taking a daily MVM saw a significant reduction in anxiety after 30 days. High doses of vitamin D effectively reduced anxiety symptoms, according to a further 2021 study that was published in Frontiers in Psychiatry and included 30 anxiety sufferers.
You Might Have Sharper Brain Function According to the National Institute on Aging, typical signs of aging include forgetfulness, poor focus, and difficulty learning. Multivitamins may help you overcome these obstacles by sharpening your brain function, according to recent research. 2,602 adults were divided into three groups in a 2022 study that was published in Alzheimer's & Dementia. One group took a supplement of 500 milligrams of cocoa extract, one group took a placebo, and the final group took an MVM. Researchers found that daily MVM supplementation increased executive function, which in turn increased brain power, after following all groups for three years. Memory, focus, and attention are all helped by executive function. There were no discernible differences between the cocoa and placebo groups.
What to Look for in a Multivitamin Before starting a new supplement, always consult your doctor. To assist you in making the best decision for yourself, they have a better understanding of your medical history and health requirements. Here are some things to think about before adding more vitamins to your supply of supplements.
Choose the nutrients you may be deficient in, depending on your lifestyle or health issues. Iron and vitamin B12 deficiencies are common in vegetarians and vegans. Pay attention to the particular nutrients you might be lacking. Vitamin D and iron, among other nutrients, are helpful to many people on a daily basis. If you are concerned about these nutrients, check to see that your multivitamin contains iron and vitamin D3, the most absorbable form of vitamin D. Or, as directed by your physician, take an iron supplement on its own, says Lorencz.
Related: 5 Clueless Signs You May Have a Vitamin D Deficiency Only Take Certified Supplements Made of Safe Ingredients Some supplements contain contaminants and heavy metals that can be harmful.
On the product label, look for indications that the supplements have been verified to avoid tainted products. Look for the "USP" or "NSF" third-party seal of approval on the bottle of a multivitamin when selecting one. "Mitri says that this makes sure that the product does what it says it will and meets the highest quality standards." By avoiding supplements that provide an excessive supply of nutrients, you can also narrow your search. "Look for ingredients that are free of fillers and additives and meet the RDA for that nutrient as close as possible," Mitri adds.
The Bottom Line Taking a multivitamin on a daily basis can have a variety of effects on your body, from increased mental clarity to increased energy. Even though research on multivitamins is ongoing, not everyone may benefit from taking them every day. If you eat a healthy diet, taking multivitamins may not be very helpful. The best way to give your body the nutrients it needs is to eat a wide variety of healthy foods. If you're pregnant, have trouble digesting food, have a weak appetite, or have digestive issues, talk to your doctor about supplement options.
Related: A dietitian recommends the following four supplements:
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