Multivitamins: The Complete Guide

• Multivitamins are ingested orally, typically in the form of tablets, capsules, or liquids.
• The digestive process begins in the stomach, where the multivitamin is broken down by stomach acid and enzymes.
• The multivitamin components are then passed into the small intestine for further digestion and absorption [1].

• Water-soluble vitamins (B-complex and C) are absorbed directly into the bloodstream in the small intestine.
• Fat-soluble vitamins (A, D, E, and K) are absorbed along with dietary fats into the lymphatic vessels and then transported to the bloodstream.
• Once in the bloodstream, water-soluble vitamins circulate freely, while fat-soluble vitamins bind to carrier proteins for transport to target cells.
• Vitamins are metabolized and utilized by cells for various functions:
  • Vitamin A supports vision and skin health [4, 5].
  • Vitamin C participates in collagen production [6].
  • B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are crucial for energy production, enzyme activation, and DNA synthesis [7].
  • Vitamin D aids in calcium absorption and bone health [8].

• Fat-soluble vitamins (A, D, E, and K) can be stored in the liver and fatty tissues, serving as reserves for future use.
• Water-soluble vitamins (B-complex and C) are not extensively stored in the body.
• Excess water-soluble vitamins are excreted through urine to prevent excessive accumulation.
• Some vitamins, such as vitamin B12, can be recycled through the enterohepatic circulation, where they are reabsorbed from the intestine and returned to the liver for reuse.
• The body has mechanisms to maintain optimal levels of vitamins, excreting excess amounts to prevent toxicity while preserving adequate stores for future needs.

• Night blindness and vision problems
• Dry, rough skin and eyes
• Weakened immune system

• Dry, rough, and bumpy skin
• Slow wound healing and easy bruising
• Loose teeth and bleeding gums

• Bone pain and softness
• Muscle weakness

• Nerve and muscle damage
• Impaired balance and coordination

• Easy bruising and bleeding
• Poor blood clotting

• Fatigue and weakness
• Neurological issues (numbness, tingling)
• Anemia (B12 deficiency)

• Weak bones and teeth
• Muscle cramps and weakness
• Impaired cardiovascular function

• Enlarged thyroid gland (goiter)
• Hypothyroidism

• Weakened immune system
• Thyroid dysfunction

Capsules are a convenient and easy-to-swallow delivery method for supplements that provide a pre-measured dose. They are particularly beneficial for individuals who may not enjoy the taste of the supplement in its natural form or when taken as a powder or liquid. Capsules are also portable and discreet, making them easy to take while traveling or on the go.

One of the main advantages of capsules is that they eliminate the need for measuring doses, which can be time-consuming and may lead to inconsistencies in dosage. The pre-measured nature of capsules ensures that the individual takes the same amount each time, making it easier to monitor and maintain a consistent supplementation routine.

Tablets are a convenient and easy-to-swallow form of supplement that offers a pre-measured dose. They eliminate the need for measuring, making them ideal for those who find measuring doses inconvenient. Tablets are also portable and discreet, allowing for easy consumption on the go.

One of the main benefits of tablets is their ease of use. They can be quickly swallowed with water, making them a simple and efficient way to incorporate supplements into a daily routine.

Soft gels are a type of capsule that contains a liquid form of the vitamin or supplement. They are easy to swallow and provide a pre-measured dose. Soft gels are known for their fast absorption rate, as the liquid content is quickly released and absorbed by the body.

This delivery method is particularly beneficial for individuals who have difficulty absorbing nutrients from traditional pills. Soft gels are also easy to digest and gentle on the stomach, making them a good choice for those with sensitive digestive systems. However, it's important to store soft gels properly, as they are more susceptible to degradation from heat and light compared to other delivery methods.

Chewable supplements are a convenient and enjoyable delivery method, particularly for those who have difficulty swallowing pills. They come in various flavors, making them more palatable and easier to consume. Chewables are often formulated to provide a pre-measured dose, ensuring consistent intake.

Chewable supplements are a good option for children or adults who prefer a tasty alternative to traditional pills. However, some chewable supplements may contain added sugars or artificial flavors, so it's essential to read the ingredient list carefully and choose a reputable brand.

Powdered vitamins and supplements offer versatility in consumption. They can be easily mixed into various beverages or foods, such as smoothies, juices, or yogurt, allowing for customization based on individual taste preferences. Powders are often more economical compared to other delivery methods, as they typically provide a larger number of servings per container.

They also allow for flexible dosing, enabling individuals to adjust the amount consumed according to their needs or as directed by a healthcare professional.

However, measuring the correct dose of powdered supplements requires the use of a scoop or scale, which may be less convenient compared to pre-measured options like tablets or capsules.

Liquid extracts are a concentrated form of a supplement that offer fast absorption and flexible dosing. The liquid form allows for quick absorption into the bloodstream, potentially leading to faster effects compared to capsules or tablets. The dropper enables precise dosage adjustments, making it easier to tailor the amount consumed to individual needs or as directed by a healthcare professional.

Liquid extracts may also provide enhanced bioavailability, as some may contain additional compounds or solvents that improve the absorption and utilization of the active ingredients in the body. However, they may have a strong taste that some individuals find unpleasant, and they require careful attention to dosage to avoid consuming too much of the supplement.

Proper storage is essential to maintain the quality and potency of liquid extracts, as exposure to light, heat, or air can degrade the active ingredients over time.

• Pregnant, Breastfeeding and Postmenopausal Women: Women in these life stages may require additional nutrients like folic acid, calcium, and vitamin D, crucial for fetal development and bone health [19].
• People with Restrictive Diets: People with restrictive diets, such as those avoiding certain food groups, may find multivitamins helpful in filling nutritional gaps.
• Post-Weight Loss Surgery Patients: Those who have undergone weight loss surgery may need supplements due to changes in nutrient absorption.
• Older adults: Older adults may benefit from taking multivitamins due to their specific nutritional needs. As we age, our bodies may require higher levels of certain vitamins and minerals to maintain optimal health. Vitamin D and calcium are particularly important for older adults, as they help maintain strong bones and prevent conditions like osteoporosis. Vitamin B12 absorption may also decrease with age, so supplementation can help prevent deficiency and associated neurological issues.

• People with Specific Health Conditions: People with certain health conditions or on medication should consult a healthcare professional, as supplements may interact with medications or exacerbate health issues.
• People Allergic to the Ingredients: People allergic to specific vitamins or minerals in the supplement should avoid them.