The vitamin supplement industry is currently valued at 151.9 billion in 2021, with an expected profit to grow. Even half the world's population is on multivitamins, especially older adults. But is it necessary?
Some health conditions occur due to a lack of specific nutrients like beriberi, rickets, pellagra, and scurvy. But these diseases are sporadic in developed and developing countries, where people have access to a wide range of fresh food, fortified food, and necessary vitamins.
Vitamin supplementation is also essential for cases such as deficiency caused by long-term starvation or improper diet, or malabsorption inflicted by the body's digestive system.
This piece consists of multivitamins, typically including 26 vital nutrients and, often give 100% of the RDA. We will discuss all the cases where multivitamins are health-promoting and whether they are helpful for people with a proper diet.
Who is at the risk of being nutrient-deficient?
For people who follow a healthy diet, a multivitamin supplement will offer little to no health benefits. A healthy diet includes whole grains, fruits, green vegetables, protein-rich sources, and healthy fats to provide all the needed nutrients for maintaining good health.
However, not everyone follows a healthy diet. When it comes to specific nutrients, some people get less.
Specific groups are more prone to nutrient deficiency.
Expecting mothers- Having enough folate is essential for pregnant women, as an adequate amount of folate lowers the risk of developing spina bifida. To make the folate practical and valuable, start consuming it within the first four weeks of pregnancy. As unplanned pregnancies are on a surge, that's why centers for disease control and prevention suggest child-bearing age women consume 600 mcg of folic acid. Other essential nutrients for pregnant women are multivitamins with iron, DHA, Vitamin D, and calcium.
Older people- The elderly group is at the risk of developing nutrient deficiency due to inadequate food consumption. It generally happens due to difficulty swallowing and chewing, getting an unpleasant taste, and loneliness that can suppress appetite. In older people, absorption of Vitamin B12 from food deteriorates, so consuming multivitamins for adults is important. The National Academy of medicines suggests that people over the age of 49 must supplement with vitamin B12 pills or eat fortified food with vitamin B12.
Malabsorption issues- Any issues that interfere with normal digestion can higher the risk of malabsorption of one or more nutrients. For instance:
- Health conditions like cystic fibrosis, celiac or colitis
- Surgeries that eliminate parts of the digestive system like undergoing gastric bypass for instant weight loss.
- Health conditions that inflict excess vomiting or loose motions prevent nutrient absorption.
- Daily alcohol intake can also prevent nutrients from getting absorbed into the body.
Certain medicines- Diuretics prescribed to lower blood pressure can drain the body's potassium, magnesium, and calcium reserves. Even proton pump inhibitors prescribed to control acid reflux lowers the absorption level of Vitamin B12. Medications prescribed for Parkinson’s disease can reduce the absorption of B Vitamins.
Which multivitamins to choose?
Multivitamins come in the form of powder, pills, capsules, and liquid. They are packaged as a particular combination of nutrients or as a multivitamin. Supplements are a multi-billionaire industry with endless premium brands to choose from.
However, choosing a high-end brand is not necessary; regular generic brands work the same. Look for the product that has listed the RDA amount and carries a government authorization seal of permission on the label.
Reasons to use multivitamins
- Eating limited or following a restricted diet
- Underwent surgery and need essential nutrients to repair soon
- Malabsorption of nutrients
- Expecting a child
- Can't follow a healthy diet
If you're unsure about taking multivitamins, you may need to consult with a dietician who will offer expert advice on your overall health and will discuss all the issues you might be facing. They will prescribe some combination of multivitamins or different pills for different deficiencies.
Always inform your doctor of the supplement you will take to prevent any allergic reaction due to medications. Megadoses are not recommended because they can alter the absorption of nutrients or produce toxins if too many multivitamins are consumed for a long time.
At last, beware of supplements that commit to brain development or healthy skin; these are just generic statements and do not offer such health benefits. Also, if you find some botanicals, and herbs which are typically lacking research, do not purchase them.
What about gummy multivitamins?
multivitamins chewable
Initial research suggests the medium dose of vitamins is slightly higher than the recommended value of multivitamins chewable. Manufacturers are aware that the degradation of vitamins occurs the most in gummy form, so a higher vitamin concentration might be put in to compensate for the loss.
Gummy vitamins are helpful for people who have trouble swallowing pills or capsules. However, quality will degrade because of production issues, and they contain sugar, so calories are present.
5 Vital Nutrients That One Needs to Stay Healthy
Many nutrients help to build a healthy body. Supplements are crucial only when a person cannot achieve the nutrients through the diet. But only supplements are not enough; you also need to include food sources to get the daily recommended value. Here are the natural food sources of the below-listed nutrients.
Calcium- Yogurt, cheese, low-fat milk, plant-based milk products, tofu, cereals, orange juice, and almonds.
Vitamin D- Fortified cereals and juices, yogurt, salmon, cow milk.
Magnesium- Avocado, dry beans, spinach, whole grains, oats, nuts, and seeds.
Potassium- Low-fat milk and yogurt, potatoes, low-sodium canned tomato, lamb, fruits, and pork.
Fiber- Nuts and seeds, fruits, vegetables, beans and legumes, whole grains, and oats.
When to consume multivitamins?
You can consume multivitamins at any time of the day. But consuming it with food can alleviate stomach discomfort and helps in absorption. For calcium absorption, do not take it with multivitamins and if you are also exposed to Synthroid, take it at least 4 hrs before or after you take multivitamins or calcium.
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