Are Multivitamins Good for You?

Multivitamins: What Are Their Key Benefits?

Multivitamins abound in the market, and they are available in a variety of forms including supplements, gummies, liquid, and powder products. In addition, as they target different needs, there are multivitamins for different ages, life stages, and genders including children, older individuals, pregnant women, and more. Are multivitamins good for you? What benefits can a daily multivitamin offer?

Filling Nutritional Gaps

While following a healthy diet is the best way to get the nutrients we require, evidence indicates that many people in the U.S. are deficient in zinc and vitamins A, C, D, and E in particular. Taking a daily multivitamin can help fill the missing gaps in one convenient package.

Purdue University professor of nutrition science Connie Weaver, Ph.D. explains,

Dietary supplement use is associated with increased micronutrient intake, decreased inadequacies, and lower risk of nutrient deficiencies, with greater benefits seen among older adults and those with lower socioeconomic status.

Individuals low in a specific nutrient may consider adding a specific vitamin or mineral supplement along with a general multivitamin, in consultation with a healthcare practitioner.

Strengthening Immunity and Overall Health

Most multivitamins offer an array of key nutrients, many of which have particular benefits to immune function like zinc, selenium, and vitamins A, C, D, and E. They provide powerful antioxidant properties, destroying free radicals to promote body-wide healing, decrease inflammation, and support the health of multiple organs.

Regular intake of these immune-boosting nutrients may play a role in fending off illness and infection, according to some research. A 12-week study published in Nutrients concluded that taking daily multivitamins improved vitamin C and zinc levels in adults 55 and older for possible immunity benefits.

The benefits of potent nutrients and antioxidants in multivitamins also offer multiple general health benefits, repairing cellular damage to help support heart health, regulate metabolic function, strengthen bones, and promote healthy aging.

Increasing Energy

Deficiencies in essential nutrients can cause fatigue, in particular iron which delivers oxygen to the blood. As many essential vitamins and minerals are central in cellular energy production, for many people, taking a daily multivitamin helps boost energy.

A study of healthy adults published in Metabolism concluded that multivitamin supplementation increased energy expenditure while exercising and completing a cognitive task.

Supporting Brain Health

Taking a multivitamin daily helps support brain health, as antioxidants lower oxidative stress in the brain to repair neural cells, improve communication between neurons, and boost neurotransmitter synthesis. Key nutrients to look for include B vitamins, in particular B6, B12, and B9 (folate), omega-3 fatty acids, magnesium, and vitamins C and D.

Taking your daily multivitamin may also help support a healthy brain as you age, and could help slow the progress of cognitive decline. According to a 3-year study published in the American Journal of Clinical Nutrition, daily supplementation helped improve memory in older adults.

Boosting Mood and Stress Resilience

Can taking a daily multivitamin improve your mental health, and make you less anxious during the day? There’s a good chance that it can help. The B vitamins in particular are known for their ability to promote stress resilience, as they play a role in the synthesis of neurotransmitters like serotonin and GABA which boost mood and block anxiety receptors.

A daily dose of vitamin D may also help enhance your mood. As we derive this essential nutrient primarily from the sun, people who do not spend a lot of time outdoors are often deficient. A 2020 research review published in Depression and Anxiety concluded that supplementation with vitamin D may decrease negative emotions, and may be helpful for individuals with depression or anxiety in particular .

Enriching the Skin, Hair, and Nails

Several nutrients included in most multivitamin supplements support the health of the hair, skin, and nails, in particular, biotin and collagen boosters like vitamins C and E. Increasing levels of this key protein tightens the skin to help smooth wrinkles and lines, and it strengthens the nails and hair follicles to encourage growth.

Other nutrients that support skin and hair health include B vitamins, iron, selenium, vitamin D, and zinc. They offer powerful antioxidant properties that help repair damage to the skin barrier and hair follicles, boost moisture levels, and decrease inflammation.

Are Multivitamins Good For You?

As any dietician will tell you, the best way to get all of the nutrients you require is by following a balanced diet rich in fruits and vegetables, whole grains, fatty fish, and other healthy whole foods. Realistically, however, many of us find this difficult to maintain, making supplementing with a daily multivitamin a wise choice.

Are multivitamins good for you? As we have highlighted, taking a daily supplement offers an array of potential benefits, including supporting immune, brain, and heart health, boosting mood and energy, beating stress, rejuvenating the skin, and more. While not intended to replace a balanced diet, overall, taking a multivitamin is good for your overall health and well-being.

Who Should Take Multivitamins?

While those with a perfectly balanced diet may not require a daily multivitamin, many U.S. adults have nutrient gaps and would benefit from daily intake. Those who should consider supplementing in particular include:

• People with Nutrient Deficiencies - If you follow a poor diet or think you have nutritional gaps, consider taking a daily multivitamin to boost your levels of essential nutrients.
• Individuals with Specific Health Conditions - Several medical conditions impact nutrient absorption, including celiac disease, liver disease, pancreatitis, and ulcerative colitis. Individuals with these issues should consider a daily multivitamin in consultation with a healthcare practitioner.
• Pregnant or Lactating Women - Women who are pregnant or breastfeeding require higher levels of key nutrients to support the growth and development of the fetus or child. Look for products tailored specifically to this time in your life.
• Older Adults - With age our bodies become less efficient at absorbing nutrients, and this can also be impacted by medications. Many experts recommend that adults over 55 take a daily multivitamin tailored to their age group.

If you fall into one of these categories or think you may benefit from multivitamins or other nutrient supplementation, it's important to consult with a healthcare practitioner as to suitability and dosages.

How to Choose a Multivitamin

The multivitamin section in any pharmacy contains a huge selection of choices, with specific products for people of all ages and life stages. You’ll find brands for older adults, children, men’s health, women’s health, pregnancy, and more, and others geared towards specific benefits like added energy or cognitive enhancement.

The first step in choosing a multivitamin, then, is determining your needs and preferences and finding a brand that suits your age and life stage. It’s best to consult with a healthcare practitioner regarding your selection, especially if you have health issues or take medication.

When it comes to finding the right product and brand, and there are many to choose from, look for the following features:

• Purchase from a well-known, highly respected manufacturer with a reputation for producing high-quality, safe products.
• Consider the form you prefer taking, as there are capsules, gummies, powders, and liquid supplements.
• Select a product manufactured in an FDA-registered, GMP-certified facility, and look for safety certifications like USP or NSF.
• Ensure that the ingredients are all-natural and that the brand does not include common allergens, artificial additives, or chemicals.

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