Everything You Need to Know About Multivitamin
What is a Multivitamin?
or optimal health and wellness, you need to consume a large variety of fresh produce daily. However, life can be overwhelming and most people struggle to consume a balanced diet all the time.
A multivitamin supplement will give your body an extra nutrient boost and keep you functioning well!
A multivitamin is packed with a range of essential vitamins and minerals at levels close to the recommended daily allowance (RDA) needed to prevent nutrient deficiencies and support overall health. Some of the nutrients to look for when buying a multivitamin include:
They may also contain antioxidants, essential fatty acids, herbal extracts, and even digestive enzymes.
How a Multivitamin Works
The body needs a variety of different vitamins, minerals, fatty acids, and antioxidants to function optimally. Multivitamins help by filling in the nutritional gaps in your diet. Many of the ingredients in multivitamin supplements are essential, water-soluble nutrients that are not made or stored in the body and must be replenished daily.
These nutrients are vital cofactors in a variety of enzymatic reactions that control physiological processes in the body. They regulate cell growth and maintenance, blood clotting, brain function, energy production, immune health, and more.
However, it's important to note that a multivitamin is not a replacement for a whole food diet.
Who Should Take a Multivitamin Supplement?
Most adults can benefit from a multivitamin supplement. However, certain individuals are at greater risk of chronic nutrient deficiencies. This includes the elderly, vegans and vegetarians, athletes, people with chronic illnesses, those who have undergone bariatric surgery, and people with digestive disorders.
Risk Factors for a Multivitamin Deficiency
While acute vitamin C-deficiency, or Scurvy, isn't common in developed countries, many people still struggle with low levels. Poor immunity, fatigue, anemia, bruising, and slow wound healing are all red flags for chronically low vitamin C and a sign that you need to up your intake!
Some of the factors that deplete vitamin C levels include:
- Excessive sun exposure
- Intense exercise
- Poor diet
- Chronic illness
Health Benefits of a Multivitamin
The benefits of taking a multivitamin are extensive; there isn't enough time to list them all! Here are just a few of the health benefits you may experience.
Promotes Energy and Well-Being
If you're looking for more energy, a multivitamin may help!
Essential nutrients like B-complex vitamins, iron, folate, and magnesium play vital roles in forming healthy red blood cells, which carry oxygen to each cell and reduce fatigue. These nutrients also help the mitochondria to produce adenosine triphosphate (ATP) molecules from the food you eat. Optimizing ATP production ensures your body can perform all metabolic activities efficiently, promoting energy, and well-being.
Promisingly, a study on men aged 50-69 found that supplementing with a multivitamin formula for 2 months reduced feelings of stress and anxiety and improved well-being (1).
Supports Heart Health
Various lifestyle changes have been shown to reduce the risk of heart disease – and taking a multivitamin and mineral supplement is among them! This makes sense because we know essential nutrients like B-complex vitamins, vitamin K2, vitamin D3, and magnesium are vital for cardiovascular health.
A population-based study of 31,671 women looked at the impact of taking a multivitamin on heart attack risk over 10 years. The results found that multivitamins were associated with fewer heart attacks, particularly in women without previous markers of cardiovascular disease (2).
May Improve Your Mood
Nutrient deficiencies (like zinc and vitamin D) play a role in poor mental health. By boosting nutrient levels, a multivitamin may help to regulate mood and reduce feelings of depression and anxiety (1).
Enhances Eye Health
Declining eye health is a major concern as you age. Your eyes require a constant supply of nutrients – such as vitamins A, C, E, zinc, selenium, and lutein – to protect them from free radical damage and maintain healthy vision.
A 2014 review study in Nutrients found evidence that taking vitamin and mineral supplements is associated with reduced risk of age-related cataracts, a common cause of vision loss (3).
May Reduce Cancer Risk and Improve Outcomes
Multivitamins support immune health by improving overall nutrition and providing your body with important cell-protective nutrients and antioxidants. Evidence suggests it may be worth investing in a multivitamin to reduce cancer risk.
A study on men, known as The Physicians’ Health Study II, found that supplementing with a multivitamin formula over 13 years reduced total cancer incidence (4). Another study of women diagnosed with invasive breast cancer found that mortality was 30% lower in women taking a multivitamin supplement (5).
Make a Multivitamin Part of Your Daily Diet
Okay you knew it was coming... time for a shameless plug. Do you think the benefits of adding a multivitamin to your daily diet could help? Create a personalized daily vitamin pack that includes a multivitamin and any other vitamins, minerals or supplements you think could help. Start by adding a multivitamin to your Kit here!