Ideally, we should eat a well-balanced diet that feeds our body with essential vitamins, minerals, and antioxidants. But life is not perfect, and neither is our meal. That is where multivitamins come in. They are an easy and convenient way to get the nutritional support we need every day. At some point, we are all going to need a multivitamin, so let’s understand what makes them so indispensable in this post.
What are Multivitamins?
Multivitamins are dietary supplements that contain a combination of vitamins, minerals, and other nutrients in varying amounts. They are designed to provide the body with essential nutrients that may be lacking in a person's diet. The following are various vitamins present in a common multivitamin.
| Vitamins | Food Source | Benefits |
| A | Cheese, eggs, oily fish | Has antioxidant properties, promotes eye health, & modulates the immune response |
| B - Complex | Broccoli, chickpeas, liver | Plays a vital role in catabolic & anabolic metabolic reactions, production of RBCs & prevention of neural diseases |
| C | Sweet potato, lemon, orange | Powerful antioxidant which boosts collagen production & absorption of Iron & also improves immunity. |
| D | Egg yolks, meat, and salmon | Essential for bone development, absorption of minerals & boosting energy |
| E | Almonds, pumpkin, peanuts | Antioxidant with immunity-boosting properties |
| K2 | Natto, chicken breast, kefir | Improves cardiovascular health, blood clotting & bone health |
Ideally, your diet should provide you with enough of these fat- & water-soluble vitamins, but it’s nearly impossible to prepare such a meal every day. This is where multivitamin supplements come into the picture. These easy-to-have supplements contain all the major vitamins in a precise dosage to fill any nutrition gaps. Multivitamins are available in various forms, including oral strips, pills, capsules, powders, and gummies.
Health Benefits of Taking Multivitamin Supplements
Taking multivitamin supplements can provide a range of health benefits, such as boosting immune function, improving heart health, promoting healthy aging, and reducing the risk of chronic diseases. However, it is important to note that the benefits of multivitamins may vary depending on the individual and their specific nutritional needs.
Some health benefits of multivitamins -
● More energy
Several vitamin deficiencies contribute to a lack of energy. Vitamins B12, C, and D play a vital role in energy production in your body.
● Better immunity
Vitamins C and E possess powerful antioxidant properties that boost your immune system. Additionally, vitamins B and D also play a crucial role in immune function.
● Cardioprotective benefits
Vitamin K2 is well known for its cardiovascular benefits. Besides, vitamins D, E, C and B12 are also crucial players in heart health.
● Improve your vision
Vitamin E is known to promote eye health, but did you know vitamin C (antioxidant) and vitamins B6, B12, and folic acid are also capable of preventing age-related macular degeneration?
● Takes care of the brain
Taking multivitamins for a long time can help prevent age-related degeneration. A study has proved that if you take multivitamins consistently for 3 years, you can reduce the likelihood of age-related deterioration in brain function by 60%. You can also reduce your risk of developing mental health diseases by taking vitamins D, B5, and B6.
● Improves muscle and bone strength
Niacin, or B3, is often recommended to people who want to build muscles. Additionally, B3 promotes metabolism for muscle buildup, and antioxidants like Vitamin C and E protect these muscles from cell damage. Vitamin D and K2 are necessary for proper bone development & bone strength.
Multivitamin Supplements for Men
Multivitamin supplements for men typically contain higher levels of certain vitamins and minerals, such as vitamin D, zinc, and selenium, which are important for maintaining optimal male health. They may also contain other ingredients, such as lycopene, which is thought to support prostate health.
Multivitamin Supplements for Women
Multivitamin supplements for women are formulated to meet the specific nutritional needs of women. They typically contain higher levels of nutrients such as iron, calcium, B12, and folic acid, which are important for women's health. Women who are pregnant or breastfeeding may require additional nutrients, and there are specific prenatal multivitamins designed for these needs.
Things to consider while buying a multivitamin supplement
But, with so many choices out there, finding the right multivitamin can be challenging. Here are seven essential things to consider before buying your next multivitamin bottle.
● Look for whole-food vitamins
It is always advisable to buy natural, whole-food-based products, especially multivitamins. It should be made from whole food sources rather than synthetic ones. It is even better if you can choose organic varieties made from whole foods.
● Activated forms of nutrients
Some of the best multivitamin supplements contain nutrients, that have already been converted into their active and bioavailable forms. These are the ideal ones, as they help with better absorption.
● Choose based on your specific needs
Nowadays, there are multivitamins made for specific needs, so you can choose one that best fits you. For instance, you can choose a multivitamin based on your dietary restrictions. If you are vegetarian or vegan, be aware that some multivitamins may contain animal-based ingredients like crushed bone or gelatin as a source of calcium or vitamin B12. Therefore, it is essential to check the label carefully.
● Select effervescent tablets over synthetic pills
Conventional tablets dissolve slowly, resulting in reduced absorption rates, whereas effervescent tablets are 100% bioavailable, almost double that of synthetic pills. They dissolve thoroughly and very quickly, allowing your body to absorb the nutrients to their full potential. Keep that in mind before choosing your supplement. Effervescent multivitamin tablets dissolve entirely and uniformly, allowing your body to absorb the nutrients to their full potential.
● Avoid formulas that contain both Calcium (Ca) and Iron (Fe)
It is not ideal, especially if you are iron deficient, because calcium is shown to inhibit the absorption of iron in the body. So, it is best to take them separately. Choose a multivitamin that contains just one of the minerals, then take an additional supplement containing the other at another time.
● Pick multivitamins that won't cause constipation or bloating
Many conventional multivitamin tablets cause constipation and bloating, as synthetic ingredients used to make vitamin tablets, like lactose or talc, are known to do so. Also, some multivitamin supplements include calcium and iron, which can increase the chances of developing constipation. If you suspect that your daily dose of vitamins is causing constipation and bloating, which may discourage you from taking multivitamin supplements, switch to effervescent tablets.
● Look for additional antioxidants providing multivitamins
Antioxidants protect the body's cells against free radicals, which may cause heart disease, cancer, and other degenerative diseases. If your diet is not rich in antioxidant-based foods and green vegetables, look for a multivitamin supplement made from whole foods such as kale, blueberries, green tea extract, green coffee extract, etc.
Look For a Multivitamin Supplement That Is
● Natural & Organic
● Allergen-free
● Highly bioavailable (easier for your body to absorb)
● Purity tested
Wrapping Up
Taking the right multivitamin supplement could help fill nutrient gaps and benefit your health. Before buying a multivitamin supplement, make sure it does not contain any synthetic and harmful ingredients such as talc or titanium dioxide, as they could be toxic, carcinogenic, and harmful to human health. It is always best to buy clean, natural products, made from whole food sources.
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