Vitamin deficiency is one of the primary reasons for premature illness in people. Given our choices of an active lifestyle, most of us overlook the significance of consuming an array of vitamins and nutrients. The on-the-go lifestyle makes it nearly impossible to consume all the essential nutrients in a given time, making it one of the primary reasons that the genZ relies on multivitamins.
Consuming a composite of essential nutrients becomes necessary after a certain age. While many argue that all nutrients are found in healthy food, studies beg to differ.
Different studies conclude that the optimum intake of nutrients occurs when one indulges in a balanced diet and specific multivitamins. However, before you start consuming them, you need to have enough information on multivitamins before choosing one for yourself.
Thus, we have curated this article to help you understand what these vitamins are, what they contain and their health benefits.
What are Multivitamins, and What Do They Contain?
Multivitamins, also known as multiples, or just vitamins, refer to the supplements containing various minerals and vitamins essential to our body. Multivitamins best should be taken once or twice a day. However, one should always consult their doctor before incorporating multivitamins into their diet.
Getting professional help points you to the specific multivitamins your body requires and the vitamin’s optimum dose.
For example, calcium tablets are the best multivitamins for women as women exhibit more illness from calcium deficit than men.
Multivitamins are available as capsules, tablets, liquids, powders, and chewable gummies. However, the best form of multivitamins is effervescence. This allows the multivitamins to remain in their original form, thus giving the best results.
Multivitamins are necessary for your health – they can help you boost your immunity, keep your organs and nerves in a better condition, and even help produce certain hormones and enzymes. These vitamins can also be required for proper regulation, growth, maintenance, and reproduction in the human body.
While the composition of multivitamins differs from each other due to differences in product and brand, some components like Iron, Vitamin B-12, Vitamin D are present in most of them.
What Health Benefits do Multivitamins have?
Multivitamins have the following health benefits:
- Heart Disease – While many believe that taking multivitamins did not reduce or lower the risk of heart diseases, recent studies suggest otherwise. While men did not show much difference with the intake of multivitamins, women who take them for over three years showed a much lower risk of heart diseases.
- Effect on Cancer- The effect of multivitamins on cancer has a very mixed review. While some suggest that multivitamins do not affect the risk of cancer, some suggest it does lower the risk marginally. According to the latest study by Physicians’ Health Study II, there have been lower cancer risks in people who have taken a steady dose of multivitamins over time.
- Brain Function- According to many studies, multivitamins proved to have a positive effect on brain function. Older women have shown better memory, better mood with the regular, regulated intake of multivitamins. Studies have also concluded that proper multivitamins can reduce symptoms of depression and anxiety.
- Effect on Eyes- Intake of multivitamins has also shown clear signs of reducing macular degeneration due to extreme old age. Studies have also shown that it can reduce cataracts in some cases.
7 Ingredients That Should Be a Part of Your Multivitamin
While the composition of your multivitamins differ based on product and brand, the following are the 7 ingredients are should be a part of your multivitamin:
- Vitamin D- Vitamin D is the most essential ingredient for your multivitamins. It is necessary for better bone health, better absorption of calcium, boosting immunity system, lessen the risk of back and bone pain, and also repairs hair loss. Vitamin D is necessary for those who live in places with low sunlight and are not exposed to their daily dose of natural Vitamin D.
- Calcium- Calcium is a necessary ingredient, especially in multivitamins for women. Women are prone to calcium deficiency with old age and require enough calcium to maintain their bone density and fight joint pain.
- Magnesium- Magnesium helps boost our energy, maintain bone health, reduce stress, regulate sleep, regulate nerve function, and balance our blood sugar level.
- Zinc- Zinc is a necessary ingredient in multivitamins for the elderly. It helps to boost the immunity system while also boosting energy by the correct use of fats, proteins, and carbohydrates. It can also help to speed up any wound healing and helps people with a lot of stress.
- Folic Acid- Folic Acid or Folate is another necessary ingredient in multivitamins. It is necessary to eradicate birthing defects and help in proper fetus development in pregnant women. It also helps in fighting any inflammation, fighting depression, and better growth of nails.
- Iron- Iron helps in boosting energy, increase red blood cells, and healthier brain function. Multivitamins for women should contain more iron as many women face iron deficiency during pregnancy, puberty, and the menstrual cycle.
- Vitamin B-12- Vitamin B-12 is essential for keeping the blood cells and nerves healthy in the human body, helps sustain energy, and helps in DNA formation. Vitamin B-12 is very much necessary for vegans as B-12 is primarily found in eggs, fish, poultry, and meat.
Can Multivitamins be Harmful?
Multivitamins can be harmful if taken in the wrong and high doses. Therefore, one should take multivitamins after consulting with their doctor. Taking the right multivitamin is essential as everyone’s body weight, structure, and medical history might not be the same.
For example, congenital disabilities form in pregnant women who take too much Vitamin A. Overdose of iron in some cases can also lead to fainting, vomiting, constipation, and stomach upset. Smokers are also restricted from intaking too much Vitamin A or Beta Carotene multivitamins as it can lead to lung cancer.
From this article, we can derive that multivitamins are great supplements that help you get some of the nutrients your body requires. However, one should not try to compensate for a poorly-maintained diet with the overuse of multivitamins. Nutrients are best found in whole, fresh foods, and multivitamins can only act as an additional supplement. We suggest consulting a doctor to prescribe which multivitamins you might require.