Multivitamins are the most widely utilised supplements, with around one-third of adults presently taking them. Ones who consume multivitamins frequently do so to maintain or improve their health, to safeguard themselves against nutritional deficits, or to simply fill in the occasional nutrient gaps in their diet.
Multivitamins are available without a prescription, and the majority of people believe they are safe, which may explain their popularity. Despite this, even the best multivitamins are not without risk.
What Are Multivitamins?
Multivitamins are supplements that contain a variety of vitamins and minerals, sometimes in combination with other components. Because there is no universal definition of what defines the best multivitamin, the nutrient makeup differs by brand and product. Multivitamins are sometimes known as multis, multiples, or just vitamins. They come in a variety of forms, such as pills, capsules, chewable candies, powders, and liquids.
Multivitamins Benefits
The multivitamin uses for individuals are manifold, providing a comprehensive array of essential nutrients to support overall health and well-being. With their convenient formulation, multivitamins serve as a valuable supplement to ensure adequate intake of vitamins and minerals for optimal bodily functions. Let’s take a look at some of the multivitamin benefits in your diet:
Helps Prevent Heart Diseases
Heart disease is one of the primary causes of death on a global scale. While some people believe that using multivitamins will help avoid heart problems, research does not seem to back this up. Some research indicates that multivitamins are associated with a lower risk of heart disease and death, whereas others show no benefit. Nearly a decade, the Physicians’ Health Study II examined the effects of daily use of multivitamin in over 14,000 middle-aged male doctors and discovered no decreases in heart attacks, strokes, or mortality .
More recent research, however, found that using a multivitamin for more than three years was associated with a lower risk of death from heart disease in women but not males .
Multivitamins and Cancer
The evidence on multivitamin consumption and cancer risk is likewise conflicting. Some research imply that multivitamin consumption has no influence on cancer risk, while others relate it to an increased cancer risk. One study looked at five randomised controlled trials involving 47,289 participants. It discovered that men who took multivitamins had a 31% lower risk of cancer, but women had no benefit. Long-term multivitamin consumption has been linked to a lower risk of colon cancer in two observational studies, one involving just women and the other involving both males and females.
Finally, the Physicians’ Health Study II discovered that taking a multivitamin on a regular basis for a lengthy period of time lowered cancer risk in both individuals with a history of cancer and those with no history of the disease.
Improves Brain Function
Several short studies conducted on certain groups have discovered that multivitamins can improve memory in older persons . Multivitamins may also have an effect on your mood. Not only has research found a correlation between poor mood and vitamin deficiencies, but it has also found a link between nutritional supplements and lowered anxiety symptoms . Other studies, on the other hand, show little to no change in mood.
Improves Eye Health
One of the primary causes of visual impairment globally is age-related macular degeneration. According to one study, eating antioxidant vitamins and minerals may help reduce its spread and prevent it . Moreover, some data suggests that taking multivitamins may lower your risk of acquiring cataracts, another common eye illness .
Multivitamin for Hair
A multivitamin with B vitamins, zinc, and adequate vitamin D can be beneficial for hair health. B vitamins aid in the production of red blood cells, which contribute to hair follicle health. Zinc is also involved in hair follicle function. Vitamin D helps in the generation of new hair follicles. While these nutrients can be obtained from various food sources like seafood, whole grains, dark leafy greens, beef, lentils, oysters, spinach, fatty fish, mushrooms, fortified juices, milk, and cereals, a multivitamin for hair ensures that you meet your nutritional requirements consistently, promoting overall hair health.
Furthermore, the best multivitamin for weight gain includes B vitamins such as B-1, B-2, B-3, B-5, B-6, B-12, biotin, and folate. These vitamins play a crucial role in maintaining normal body weight and metabolism.
Foods like bananas, apples, lean meat, dairy products, nuts, seeds, and vegetables provide these vitamins. For individuals with an imbalanced diet or those following a vegan or vegetarian lifestyle, B-12 rich multivitamins can be helpful for weight gain.
Side Effects Of Multivitamin
Multivitamins are an excellent alternate source for those who are unable to satisfy their dietary needs only through diet. Multivitamins that give up to 100 percent of the daily Dietary Reference Intakes (DRIs) are usually deemed safe and rarely cause negative effects when taken as advised. Even yet, there are some side effects of multivitamins.Some adverse reactions are more prevalent than the others .
Common Side Effects Of Multivitamin
Some side effects of multivitamins are more prone to occur than others. These are some examples:
- Constipation
- Diarrhea
- Stomach Issues
- Nausea
These gastrointestinal side effects are usually minimal and only last a short time. They usually fade away when your body becomes accustomed to taking the multivitamin. Nonetheless, if your symptoms continue, call your healthcare professional for more help.
Rare Side Effects Of Multivitamin
The following are rare side effects of multivitamins:
- Headaches
- Nosebleeds
- Insomnia
- Gout
- Insomnia
These are uncommon, particularly if the nutritional intake in your multivitamin does not surpass the routine safe upper limit (UL). People who take multivitamins with other supplements or consume a large amount of fortified meals, on the other hand, may surpass the UL for certain nutrients. This may increase their chances of experiencing negative effects. Some people may have severe adverse reactions to particular multivitamins, however this is quite rare.
Side Effects Of Multivitamin For Kids
Side effects of multivitamin for kids are similar to those experienced by adults. Children, on the other hand, are likely to be exposed to them at far lower amounts than adults. In other terms, children who take multivitamins are more likely to consume excessively high levels of nutrients, which can result in nutrient overdoses and, in severe circumstances, death. Many multivitamin for kids are marketed specifically for newborns and children. However, according to a recent study, up to 65 percent of them possess nutritional levels that are beyond the acceptable upper limits (UL) for youngsters . This could explain why doctors believe that multivitamin for kids are at a significant risk of surpassing the UL, particularly for vitamin A, folic acid, and zinc. Giving your kids an iron-containing multivitamin if they don’t need it may result in iron overload. Scientists believe that this is a leading source of lead poisoning in children aged 6 and under. Before giving your kids a multivitamin, visit your healthcare practitioner to prevent the risk of adverse effects or toxic overdosing.
Dosage & Risks
According to the National Institutes of Health, multivitamins that provide nutrient ratios near to the DRI should not produce major negative effects. It’s crucial to remember, though, that multivitamins aren’t regulated in the same way that medicines are. This implies that a multivitamin may include more nutrients than stated on the labels. Some multivitamins may have nutrient levels that are close to or even higher than the daily UL. Others provide megadoses of specific nutrients that purposely exceed the UL standards, taking advantage of some people’s notion that the more nutrients you consume, the better for your health. Megadoses of some nutrients may not be hazardous, but exceedingly high doses of others might cause major health problems.
A Word From Healthkart
Multivitamins can help those who can’t get all of the nutrients they need from their diet alone. Even the best multivitamins, on the other hand, cannot substitute a well-balanced diet, and taking too many of them can cause adverse effects ranging from moderate stomach irritation to serious liver and heart disorders. Multivitamins, like many medications, are not strictly controlled and may contain substantially higher doses of nutrients than stated on the label. The speed and intensity with which you may encounter adverse effects will vary based on the nutrient you consume.
Only take multivitamins when you genuinely need them to reduce your risk. It may be helpful to talk to your healthcare practitioner about your best solution.
