Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Vitamins and minerals are organic compounds that your body needs to perform its normal functions. The majority of these are sourced from food consumed, particularly from whole, unprocessed foods such as fruits and vegetables.
Multivitamins are dietary supplements that contain a number of vitamins and minerals in one pill. They are meant to supplement the diet, not replace healthy eating (1).
Who Should Consider Taking a Multivitamin?
Not everybody needs to take a multivitamin, as many people get enough essential vitamins and minerals by eating a nutritious and varied diet. Many studies have shown that multivitamins have little or no effect on the risk of chronic diseases such as cancer or heart disease.
Those in particular who would benefit from taking certain nutrients found in multivitamins include:
- People over 50 years old
- People who could become pregnant
- Pregnant people
- Breastfed babies and toddlers
- People who avoid certain foods or have a poor diet (2)
How To Choose the Correct Multivitamin?
There are many different types of multivitamins, so knowing which one to take can be a difficult decision. Multivitamins aren’t standardised, meaning the ingredients differ by brand or type. The following factors should be considered:
Age & Gender
Not all multivitamins are targeted to a specific age or gender; however, those that are usually have different compositions. For example, multivitamins for women usually have more iron and folic acid than those for men. Multivitamins for seniors usually provide more calcium, vitamin D, and B12, with less iron than those for younger adults. Prenatal multivitamins often provide vitamin A as beta-carotene and have higher amounts of iron (2).
Look for Chelated Minerals
Minerals that are chelated are more easily absorbed by the body. This is because chelated minerals are minerals that have been chemically combined with a ‘chelating agent’. The body absorbs them more effectively, and the attached minerals benefit from improved absorption as well. Many minerals are available in a chelated form, such as:
- Calcium
- Chromium
- Cobalt
- Copper
- Magnesium
- Molybdenum
Look for Active Forms
Multivitamins that contain the active form of vitamins can indicate higher product quality. The active form of a vitamin is already bioavailable, meaning they are metabolised and can be absorbed much faster. For example, the active form of vitamin B1 (Thiamine) is Thiamine pyrophosphate (TPP) (3).
Diet & Lifestyle
Vegans and vegetarians should look at a multivitamin which addresses potential nutrient deficiencies such as B12 or iron. Alternatively, if someone is lacking energy, a multivitamin with the key B vitamins may be beneficial. For athletes, a multivitamin with added electrolytes may be helpful in replenishing nutrients lost during exercise.
Benefits of Taking a Multivitamin
Pregnancy and Birth Outcomes
Dietary supplements are commonly taken during pregnancy to increase nutrient intake, especially iron and folic acid. There is some evidence that multivitamins may increase the likelihood of a healthy birth outcome.
For example, a meta-analysis of 20 randomised controlled trials investigated whether supplementation with multivitamins by pregnant women had certain benefits. It was concluded that those who were taking a multivitamin resulted in lower odds of low birth weight by 12%, birth at a smaller size than normal for gestational age by 8%, and premature births by 10% (4).
Maintain Strong Bones
A good multivitamin will contain calcium and vitamin D, which work together to keep bones strong and prevent osteoporosis. Calcium is important as it builds bone and vitamin D plays a part in helping the bones absorb calcium.
Those who may get too little vitamin D include breastfed infants, older adults, people who spend most of their time indoors, people with dark skin and people with obesity. These people may benefit from a multivitamin with a good dosage of calcium and vitamin D.
Supporting Your Immune System
The immune system is unable to fight off infections and other health problems if you don’t get enough vitamins and minerals, in particular: vitamins A, B6, B12, C, D, E, and K; folate; and copper, iodine, iron, magnesium, selenium, and zinc (5).
Brain Function
Some small studies have found evidence that multivitamins can improve memory in older adults (6). They may also affect mood; research has not only revealed links between poor mood and nutrient deficiencies, but also between nutritional supplements and reduced symptoms of anxiety and depression (7).
What Is the Best Time to Take a Multivitamin?
Since these supplements usually contain both fat- and water-soluble vitamins, it’s typically recommended to consume them with a meal. This can enhance the absorption of certain nutrients while reducing the risk of gastrointestinal upset, which may occur when taking a multivitamin on an empty stomach (8). The most important thing is to take the multivitamin at a time which is suitable for you and works around your routine and lifestyle.
Who Can Benefit from a Multivitamin?
Athletes: people with a very active lifestyle need more nutrients than the average non-active person to support muscle recovery and any fitness related goals.
Pregnant Women: recommended to take 400 mcg of folic acid daily to reduce the risk of neural tube defects. A multivitamin high in iron, folic acid and vitamin D would be suitable.
Menopause: during and after menopause, women require greater intakes of certain nutrients, particularly calcium and vitamin D. This is due to the loss of oestrogen during this period which accelerates bone loss.
Smokers: regular smokers require higher doses of vitamin C to maintain a steady body reserve. Although a multivitamin will not cancel out the harmful effects of smoking, it is crucial for the neutralisation of free radicals molecules produced by chemicals in cigarettes (10).
Frequently Asked Questions (FAQs)
Are There Any Safety Concerns with Taking a Multivitamin?
Not for most people, however some vitamins and minerals can be harmful if you take too much (9).
Are There Specific Multivitamins for Men and Women?
Yes, some multivitamins target the needs of men or women. For example, women’s multivitamins may contain a higher dosage of iron or folic acid.
When Is the Best Time to Take a Multivitamin?
It is generally recommended to take multivitamins with a meal to enhance absorption of fat-soluble vitamins.
Who Would Benefit from a Multivitamin?
Individuals who don’t get enough vitamins and minerals from food alone, those on low-calorie diets, people with poor appetites, or vegans/vegetarians.
References
- https://www.webmd.com/diet/how-to-choose-a-multivitamin
- https://ods.od.nih.gov/pubs/Scoop%20Winter%202022.pdf
- https://www.supplementneeds.co.uk/blogs/news-blog/the-ultimate-guide-to-buying-vitamins-multivitamins?srsltid=AfmBOoqDmtWB52rV_JxkW8icHBT5d6JyDJFcQEK6ec3bmzN3vS_dJCsx
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6418471/
- https://www.webmd.com/diet/health-benefits-of-multivitamins
- https://www.sciencedirect.com/science/article/abs/pii/S003193841200282X?via%3Dihub
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2738337/
- https://www.healthline.com/nutrition/best-time-to-take-vitamins#multinutrient-supplements
- https://ods.od.nih.gov/HealthInformation/ODS_Frequently_Asked_Questions.aspx
- https://www.simplysupplements.co.uk/healthylife/supplements/benefits-of-multivitamins?srsltid=AfmBOopdtiFr5uV3cUp-7vipwt4ECMldG7RUECzD2D0cQ74ZUiC3zMSO
