The supplemental vitamin market is valued at $39 billion dollars and is still growing. Nearly half of all adults in the United States take a vitamin and almost 70% of those aged 71 and up are taking a comprehensive multivitamin pill. Is this, however, a genuine requirement?
There are diseases that are caused by a lack of particular nutrients in the diet. Scurvy (vitamin C deficiency), beriberi (vitamin B1), pellagra (vitamin B3), and rickets are all classic examples (vitamin D). However, in the United States and other industrialized countries, where people have easier access to a wider variety of foods, some of which are vitamin-fortified, these illnesses are uncommon.
Multivitamins typically contain roughly 26 different vitamins and minerals and often give 100% of the RDA for these micronutrients. We will look at whether taking a multivitamin may be beneficial to your health, as well as whether getting more nutrients from a tablet is beneficial or harmful if your diet is already adequate. For starters, taking a daily multivitamin can help you build a strong health foundation. When you are stressed, sleeping poorly, or do not get enough exercise, it can help you stay healthy. Even if you eat a “perfect” diet, these problems might make it difficult for your body to absorb nutrients efficiently.
Individual vitamin supplementation may be necessary for some circumstances, such as inadequacy induced by inadequate nutrition over time or malabsorption caused by a malfunctioning digestive system. Vitamin deficiencies have been linked to chronic diseases, according to a review published in 2002, and supplementation may assist. Even a well-balanced diet may not provide you with all of the nutrients you require at all times. Multivitamins play a role in this.
Which Multivitamin Should I Select?
Multivitamins are available in a variety of forms (tablets, capsules, liquids, powders) and as a specific combination of nutrients (B-complex, calcium with vitamin D) or as a comprehensive multivitamin.
Supplements are a multibillion-dollar business with a plethora of designer brands to select from. However, a high-priced brand name is not required; even generic goods will work. Look for one with the RDA quantities on the label and the United States Pharmacopeia (USP) stamp of approval. This mark guarantees that the components and levels mentioned on the label are included in the pill. The USP also conducts a series of tests to ensure that the pill is free of pollutants such as heavy metals and pesticides and that it was manufactured in a sanitary and regulated environment.
Factors To Look Before Selecting Any MultiVitamin
However, before beginning a multivitamin or any other supplemental vitamin, you should think about the following factors.
- I am on a limited diet or my appetite is poor, therefore I am eating less than normal, thus I am taking a multivitamin.
- For more than one week, I have been on a restricted diet. This could be a medically prescribed diet, such as a liquid diet after surgery, or a self-imposed diet, such as a weight-loss plan.
- I have a condition (celiac disease, ulcerative colitis) that makes it difficult for my body to absorb nutrients, or I have had surgery that makes it difficult to absorb nutrients normally (gastric bypass surgery, Whipple procedure).
- Because I am pregnant, I have temporarily higher nutrient requirements.
- I am really busy and simply cannot have a well-balanced diet on a daily basis.
Which MultiVitamins Should You Take Every Day?
With so many vitamins and mineral combinations on the market, how can we know what to look for in a multivitamin? Fortunately, you do not need a Ph.D. in nutrition to figure out which multivitamin to take with your morning orange juice. We asked our experts which seven ingredients you should look for in your multivitamin, regardless of brand. Below is the list of what they told us:
Vitamin D aids in the absorption of calcium, which is beneficial to bone health. This vitamin deficiency can lead to:
- chances of becoming ill
- bone and back pain are more likely to occur.
- Hair and bone deterioration
Vitamin D is one of the most important Vitamin pills you should take every day. But again, always consult your doctor before taking any kind of multivitamins and medication.
The B-vitamin complex is like an eight-person factory that works together to build and maintain our bodies’ energy source by breaking down the micronutrients we eat (fats, proteins, carbs).
Each, however, has a unique function. Vitamin B-12, according to researchers, helps produce DNA, which is the genetic material in all cells and keeps the body’s nerve and blood cells healthy.
Amount recommended by The Trusted Source:
Because your body eliminates any excess B-12 when you pee, Lerman suggests opting for a vitamin with 1 to 2 mcg per serving.
Vitamin E is an important Vitamin but its daily intake is not that necessary. However, if you are facing its deficiency, then Vitamin E supplements are best. Vitamin E is basically a Vitamin for the skin.
The supplements of Vitamin E have been in use by the beauty care industry for years now. If we look deeper, we will find that Vitamin E also has a big role in supporting our immune system. Vitamin E is known to regenerate our body cells. So, taking multivitamins including Vitamin E supplements is good for both your skin and body cells as well as your immune system. But again it is not necessary to take Vitamin E supplements every day.
Vitamin A is necessary for the proper maintenance of the Vision and Immune System. Not only this, but the reproduction system of the Human Body also relies on the proper intake of Vitamin A. Just like any other Vitamin, Vitamin A also plays an important role in Body’s defense/immune system and enhances our immunity against infections. There are two types of Vitamin A, preformed Vitamin A, and ProVitamin A. Vitamin A intake is SAFE for most individuals in amounts less than 10,000 units (3,000 mcg) daily. The maximum daily intake of 10,000 units relates to only pre-formed types of vitamin A.
Magnesium is an essential nutrient, meaning we must obtain it from food or supplementation. It is most well-known for its role in bone health and energy production.
Magnesium Supplements are a reliable source for muscle and neuron function, blood sugar homeostasis, and the production of protein, bone, and even DNA.
If your diet does not provide you with adequate calcium. This suggests you are not getting enough calcium to keep your bones and teeth healthy. Women lose bone density at a faster rate than males, and consuming adequate calcium from the start is the strongest nutritional defense against it.
Most individuals require 1,000 mg of calcium each day, and while you do not need to receive all of your calcium from a multivitamin, it is a good place to start.
According to researchers, zinc levels are low among older persons and people who are under a lot of stress. That is to say, everyone (hello!) It is logical. Zinc helps our bodies use carbs, protein, and fat for energy and strengthens our immune system. It also helps to speed up the healing process after a wound. Zinc (5-10 mg) in a multivitamin According to the National Institutes of Health, you should consume 8-11 mg of zinc each day, thus the amount in your multivitamin depends on your diet.
“Iron should be in your multivitamin,” well this is what researchers say, adding that not everyone needs the same quantity of iron. Among iron’s many advantages are:
- enhanced brain function with more energy
- red blood cells in excellent condition
Red meat eaters usually obtain adequate iron, but some events, such as your menstrual cycle, puberty, or pregnancy, can raise your iron requirements. Because iron is required for quick growth and development, this is the case.
Valdez recommends looking for a multi that has roughly 18 mg of iron in the form of ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate. Or simply you can buy Iron Supplements if you don’t really want to buy whole multivitamins.
Folate (or folic acid) is well known for its role in foetal development and birth defect prevention. This component is also important if you are trying to grow your nails out, fight depression, or reduce inflammation. If you are not pregnant, you should aim for roughly 400 mcg of folate or 600 mcg. When buying a multivitamin, look for methyl folate on the package. Isabel K Smith adds, “It is a more active form, which often signals a more complete result.”
The purpose of this article is to help you understand the importance of Vitamins intake. We are not asking you to start taking them without your dietician or doctor’s consultation. If you think you need to take Multivitamins then first consult your doctor and then choose the one which best suits your need. Stay tuned to our website for more informative content like this.