The body requires a variety of Vitamin Supplement to help its systems function efficiently, ensuring that people carry out the daily tasks assigned to them with energy and vitality.
These nutrients can be obtained from foods, but most people ignore preparing a diet that provides all that the body needs, so they resort to multivitamin pills.
What is a "Multivitamin"?
Multivitamin supplements, or "multis," are dietary supplements that contain unique combinations of vitamins, minerals, or both.
Each nutrient helps meet the body’s needs.
Multivitamin and mineral supplements are available in various forms such as capsules, gummies, and liquid, and are usually taken once a day.
While an average person seeks multivitamins to improve their health, other groups may be at risk of malnutrition and may have a greater need for them.
Kelly Lorenz, a registered dietitian at the "Graciously Nourished" website, which specializes in healthy nutrition, says:
"For most people, multivitamins are not necessary, but for some, such as the elderly, those with a low appetite, or difficulty following a balanced diet due to illness or even pregnancy, multivitamins are essential to meet their needs."
Benefits of Multivitamins
Taking a multivitamin supplement offers numerous benefits to the body, including:
1. Improving Immunity:
Zinc, Vitamin C, and Vitamin D play an important role in maintaining healthy immune function.
When they are deficient, it becomes harder for your body to fight diseases as it experiences oxidative stress, leading to inflammation and illness.
In a study conducted in 2020 and published in the journal "Nutrients," 42 elderly individuals were randomly divided into two groups, one of which received a multivitamin supplement, while the other group received a placebo.
After 12 weeks, the researchers found that the multivitamin improved zinc and Vitamin C levels in the blood.
Moreover, Vitamin D offers benefits for the body, including regulating gut function, according to an article published in 2020 in the "American Journal of Physiology-Gastrointestinal and Liver Physiology."
According to the article, when Vitamin D is deficient, the body may suffer from inflammation, which could lead to chronic diseases.
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2. Boosting Your Energy Levels:
A study published in 2020 in the journal "Nutrition & Metabolism" explored the effects of vitamin supplements on energy.
After one month, the researchers found that the vitamin supplement increased carbohydrate breakdown in men 10 minutes after exercising, leading to an increase in their energy levels.
Women who took the multivitamin reported reduced stress levels and decreased mental fatigue, and after 30 minutes of exercise, they felt less physically exhausted.
Additionally, certain deficiencies, such as iron deficiency, can cause low energy levels, making you feel sluggish and tired.
The same study showed an increase in ferritin levels, a marker of iron stores in the body, after one month of taking the vitamin supplement.
3. Having a Healthier Pregnancy:
Prenatal vitamins are nutritional substances that help support the growing cells, tissues, and organs of the fetus.
A pregnant woman needs folic acid, iron, docosahexaenoic acid, choline, and iodine.
A study published in 2021 in the journal "Nutrients" supports the idea that taking vitamin supplements during pregnancy can reduce the chances of complications such as anemia, intellectual disabilities, gestational diabetes, autism, and neural tube defects.
The American College of Obstetricians and Gynecologists (ACOG) encourages taking prenatal vitamins before and during pregnancy.
4. Reducing Anxiety Levels:
Increasing research shows that proper nutrition helps overcome mental health challenges.
A study in 2019, published in "Current Developments in Nutrition," randomly divided 66 university students into two groups, one of which took a vitamin supplement, while the other group was given a placebo.
After 30 days, the group taking the daily vitamin supplement showed a significant anxiety reduction.
A 2021 study on 30 individuals with anxiety, published in the journal "Frontiers in Psychiatry," found that high doses of Vitamin D were effective in improving anxiety symptoms.
5. Improving Brain Functions:
Emerging research suggests that multivitamins may help with forgetfulness, lack of focus, and difficulty learning by improving brain functions.
A 2022 study published in the journal "Alzheimer's & Dementia" revealed that taking daily vitamin supplements improves brain strength through executive function, which is responsible for memory, attention, planning, and focus.
Best Multivitamin Supplement Specifications
There are 7 essential ingredients you should ensure are present in the multivitamins you take:
- Vitamin B12: Supports the nervous system, is essential for red blood cell formation, DNA synthesis, and metabolism.
- Folic Acid: Many multivitamins contain the recommended daily amount of folic acid, which is 400 micrograms for most adults and 600 micrograms during pregnancy.
- Vitamin D: Maintains calcium balance within your body and supports bone health, requiring 600 IU daily.
- Iron: Ensures adequate levels of iron for red blood cell health and proper oxygen transport from the lungs to the rest of the body.
- Calcium: Essential for building and maintaining strong bones, as well as supporting proper function of the heart, muscles, and nerves, adults need between 1000 and 1200 mg daily, depending on age and gender.
- Magnesium: Plays a crucial role in supporting muscle and nerve functions and helps regulate blood pressure and blood sugar. Adults need between 310 and 420 mg daily.
- Zinc: In addition to being an essential mineral for metabolism, zinc supports immunity, wound healing, and the senses of taste and smell, the recommended daily amount is 8 mg for women and 11 mg for men.
Potential Side Effects of Multivitamin Supplements
Taking multivitamins daily can lead to stomach problems, depending on the nutrient levels contained in them.
The following ingredients in multivitamin supplements may cause digestive symptoms:
- Iron: Diarrhea, nausea, vomiting, constipation.
- Magnesium: Diarrhea, nausea, abdominal cramps.
- Vitamin C: Diarrhea, nausea, abdominal cramps.
- Zinc: Nausea, stomach disturbances, vomiting, loss of appetite.
- Calcium: Constipation.
Vitamins and minerals play a vital role in maintaining the body’s health and vitality.
While food is the ideal source of these nutrients, dietary supplements such as multivitamins can be beneficial for those who do not get enough nutrients from their diet.
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