What Happens When You Take Multivitamins EveryDay?
is it good to take Multivitamins everyday? What does the science say about their benefits and risks? In this article, we will dive into these questions and help you understand whether you should include multivitamins in your daily routine.
Table of Contents
Short Answer
Some individuals with specific diets or medical conditions might need daily vitamins. However, for most people, a balanced diet is sufficient to provide all necessary nutrients.
- Understanding the necessity and benefits of daily multivitamins
- Potential health risks and considerations
- Choosing the right multivitamin for your needs
- Impact of multivitamins on specific health conditions
Should You Take a Daily Multivitamin?
Vitamins and minerals are essential for our body’s functions. They must be obtained through our diet as the body cannot produce them. Vitamins aid in building bones, maintaining the immune system, and regulating cell growth, while minerals like iron, calcium, and sodium support healthy muscles, brain function, and heartbeat regulation.
Many Americans take daily multivitamins hoping to prevent chronic diseases or boost longevity. However, current evidence shows that for the average person, multivitamins do not prevent cancer, cardiovascular disease, dementia, or recurrent infections.
*Sources : Journal of the American College of Cardiology, 2018 study on supplements and cardiovascular disease – Harvard Medical School, insights from Dr. JoAnn Manson
Potential Benefits
While a balanced diet should ideally provide all necessary nutrients, certain groups might benefit from supplements:
Older Adults : Difficulty in absorbing nutrients like B12. Example: National Academy of Medicine recommendation for fortified foods or B12 supplements .
Pregnant Women : Increased need for folate, iron, and DHA. Example: CDC recommendation for folic acid intake to prevent neural tube defects .
Individuals with Medical Conditions : Diseases like Crohn’s or celiac disease affect nutrient absorption. Example: Treatment recommendations including multivitamins for malabsorption .
Potential Risks
Multivitamins can interact with prescription medications and other supplements, potentially leading to side effects. For example, fat-soluble vitamins (A, D, E, K) can accumulate to toxic levels in the body if taken in excess.
*Sources : National Institutes of Health (NIH), guidelines on multivitamin usage and risks
What Happens When You Take Multivitamins Every Day?
1.Improved Immune Function
Certain vitamins like zinc, vitamin C, and vitamin D play crucial roles in maintaining a healthy immune system. Deficiencies in these nutrients can lead to oxidative stress and inflammation.
*Sources:
– Nutrients, 2020 study on multivitamins and immune function in older adults
– American Journal of Physiology-Gastrointestinal and Liver Physiology, 2020 study on vitamin D and gut function
2.Gastrointestinal Symptoms
Taking multivitamins in large doses can cause nausea, stomach upset, diarrhea, and constipation, particularly with nutrients like iron, magnesium, and vitamin C.
*Sources :
Expert insights from Melissa Mitri, RD
3.Energy Boost
For those with specific nutrient deficiencies, multivitamins can improve energy levels and reduce stress. Studies have shown that MVMs can increase carbohydrate breakdown and energy expenditure.
*Sources :
– Nutrition & Metabolism, 2020 study on MVM supplementation and energy levels
4.Healthier Pregnancy
Prenatal vitamins support the developing baby’s cells and tissues. Supplements like folic acid and iron are vital for preventing complications such as anemia and neural tube defects.
*Sources :
– American College of Obstetrics and Gynecology (ACOG) recommendations on prenatal vitamins
5.Reduced Anxiety
Emerging research suggests that multivitamins can help reduce anxiety. Studies indicate that vitamin D, in particular, has a positive impact on anxiety symptoms.
*Sources :
– Current Developments in Nutrition, 2019 study on MVMs and anxiety in college students
– Frontiers in Psychiatry, 2021 study on vitamin D and anxiety
6.Sharper Brain Function
Daily multivitamin use may enhance brain function and memory, especially in older adults. Studies have shown improvements in executive function and cognitive abilities with regular supplementation.
*Sources :
– Alzheimer’s & Dementia, 2022 study on MVMs and brain function
What to Look for in a Multivitamin
Choosing the Right Nutrients
Depending on your lifestyle or health issues, you might lack certain nutrients. For instance, vegetarians might need more iron and B12.
Certified Supplements
Look for third-party certifications like USP or NSF to ensure product quality and safety.
*Sources :
– Insights from Kelsey Lorencz, RDN
Conclusion
Multivitamins can be a useful tool for filling nutritional gaps, especially for those with specific health conditions or dietary restrictions. However, they should not replace a balanced diet. Always consult with a healthcare provider to determine your specific needs and choose a high-quality product.
