If you’re looking to cover all your nutritional bases in one pill, you might think a multivitamin is the obvious solution. About one-third of Americans rely on this versatile tablet to fill nutritional gaps in their diets, but before you join the group, it’s worth learning about everything a multivitamin can and can’t do .
A nutritionist talks about the future luck Whether these multitasking supplements are worth their weight in nutritional benefits, or whether your money is better spent elsewhere.
Benefits of taking multivitamins
Most multivitamins contain vitamins A, D, E, K, C, and B, calcium, magnesium, iron, zinc, selenium, manganese, and chromium, explains Jamie Lee McIntyre, RD. To do. In other words, multivitamins provide all the benefits associated with these nutrients. For example, vitamin C helps strengthen the immune system, vitamin B improves brain function, and calcium helps the body maintain strong bones.
Due to their nutritional breadth, multivitamins are a great “insurance” for your health and well-being. “Although individual nutritional needs vary based on age, gender, health status, and lifestyle, many multivitamin supplements are designed to help prevent deficiencies that can lead to health problems.” ,” says McIntyre.
Of course, multivitamins are also useful. Instead of taking countless pills in the morning, at breakfast he just takes one (often large) pill and is done for the day.
Where you don’t have enough multivitamins
Multivitamins are multifunctional, but they are not a panacea. “Multivitamins are not a substitute for a balanced diet,” says McIntyre. “Research shows that most nutrients are best absorbed from food. Researchers believe this is due to the synergistic effects that occur when nutrients such as vitamins, minerals, and antioxidants are consumed, digested, and metabolized from food sources. I think it’s due to this.”
Our bodies have evolved to gather nutrients from whole foods.While we… can You also get vitamins from vitamins, but it’s not as effective as just eating them. “Digestion and absorption begins with actually looking at the food,” says sports nutritionist Leron Salig, nutrition specialist manager at Exos. From there, we chew, swallow, and absorb the nutrients we just ingested.
When you eat whole foods instead of vitamins, you can also enjoy other benefits of certain ingredients. For example, instead of getting pure vitamin C, you’re getting all the nutrients you get from eating something like an avocado. “Especially with fruits and vegetables, the fiber you get from that comes from the part of the fruit or vegetable that doesn’t necessarily need to be powdered and put into a multivitamin,” Salig says.
Although there is no harm in taking a multivitamin for most people, research on how these supplements affect heart and brain health is largely inconclusive. In other words, there is no clear evidence that taking these drugs is an investment in your long-term health.
You should also make sure that you are not overdosing on certain vitamins. “You can ingest dangerous levels of nutrients, which are commonly found in multivitamin supplements. To avoid this, choose the multivitamin that best suits your needs, and only those for your specific gender (male or female). ) and those for specific age groups or conditions (prenatal, over 50, etc.), says McIntyre. “Be careful not to combine supplements that provide the same nutrients, especially if both supplements provide more than 100% of his daily recommended nutrients.”
How to know if a multivitamin is right for your lifestyle
Using a multivitamin may be more appropriate for certain lifestyles than others. For example, people with dietary restrictions, such as vegetarians or followers of the ketogenic diet, may feel best when adding a multivitamin to their daily routine.
“If you eliminate a food group, you’ll probably need to compensate for not being able to get them with some sort of supplement,” Salig explains. For example, vegans may feel better if they supplement with a multivitamin that includes vitamin B12, an important nutrient found primarily in meat and dairy products.
Everyday athletes and elite athletes can also benefit from multivitamins. If you are very active, you can do everything you can to keep your body energized, including eating a balanced diet of whole foods and taking a multivitamin (if needed). It is important.
Finally, people who cannot consume a variety of fruits, vegetables, fats, carbohydrates, and proteins may benefit from a multivitamin. That said, these supplements often come with a hefty price tag, which may prevent most people from adding them to their carts.
How to choose multivitamins at your local drugstore
Readers, let’s say it together: All multivitamins are do not have Created Equal. Because supplements are not regulated for safety or effectiveness by the U.S. Food and Drug Administration (FDA), you need to be your own advocate at Vitamin Corner.
“The first step is to look for a multivitamin that has been tested by a reputable third-party company,” says Salig. “Make sure your company has done everything in its power to guarantee quality to consumers.” At McIntyre, we specifically offer his USP Certification Mark, NSF International Certification, ConsumerLab.com Certification, Informed-Choice Certification, and GMP Certification. We recommend looking for the label with . Consumer Lab provides reviews and information about specific products found on branded shelves, so use it as a resource.
Last but not least, be sure to choose a multivitamin mixture that fits your lifestyle. “There are various prescriptions such as for women and for prenatal use. [folks], for men, for elite athletes, etc.,” says Salig. “For athletes, many multivitamins contain high levels of vitamin D, magnesium, and other nutrients that you may be lacking as an athlete.” When you find a supplement that’s made for you, you’ve found the product that’s right for you.
When not to take multivitamins
In general, you should always consult your doctor before adding any supplements to your daily routine. This conversation is especially important if you’re pregnant, have a chronic medical condition, or are currently taking medications that may interact dangerously with multivitamins.
“Overall, multivitamins are a useful way to support your overall health, but they should be used wisely and in conjunction with a healthy lifestyle and eating habits,” says McIntyre. . Keep this advice in mind the next time you walk through the supplement aisle.
