The Truth About Multivitamins

If you Google “Should I take a multivitamin?” right now, you’ll (unsurprisingly) be hit with a whirlwind of opinions.

Some people swear multivitamins changed their life. Others think they’re nothing more than a placebo in a colorful bottle.

And then there’s that one dietician who bluntly tells you that money is better off spent buying real food.

So, who’s right?

To figure that out, we need to start with the basics: find out exactly what multivitamins do for you.

💊 What role do multivitamins play?

A multivitamin is simply a supplement that contains a mix of various vitamins (and often minerals) in different quantities.

Companies often market multivitamins using bold claims like “Boosts immunity” “Fights fatigue” “Supports brain health” etc.

These flashy promises help sell their products, no doubt. But multivitamins really only have one core job: to fill in any potential nutritional gaps in your diet.

That’s it.

If you’re not consistently getting enough of certain nutrients from your food, your levels can dip over time eventually leading to a deficiency.

Multivitamins step in as a kind of nutritional safety net, catching the nutrients you may be missing out on to prevent development of deficiencies.

As for the specific health benefits, long-term studies have shown that daily multivitamin use has little to no effect on reducing your risk of major diseases like cancer or heart disease.

A multivitamin can help support your immune system or brain health if you’re deficient in the nutrients that do that, but they’re not magic pills with extraordinary benefits.

So, having cleared up what multivitamins can (and can’t) do, let’s answer the next big question: who actually needs them?

👍🏽 When multivitamins may be helpful

In a nutshell, you might need a multivitamin if you’re not obtaining all the nutrients your body needs from your diet alone.

While food should always be your first source of nutrients, there are times when a multivitamin can offer a helpful boost.

Here are some groups of people who may benefit from taking one regularly:

1. People with poor eating habits

If your meals mostly revolve around ugali, chapati, rice and meat with very little fruits or veggies, you’re likely falling short on a number of important nutrients like vitamins A, C, K, and folate.

The same goes if you:

• Snack more than you eat real food

• Regularly skip meals

• Have a poor appetite and tend to eat very little

In these cases, a multivitamin can help fill in the gaps.

However, it shouldn’t be treated as a free pass to eat poorly. It should be used as a support tool while you work on improving your eating habits.

For instance, if you tend to go for snacks on busy days, consider setting aside some time on weekends to prepare a few nutritious meals to have during the week.

2. People with restricted diets

If you’re on a calorie-restricted diet (like during a weight loss phase), or following a specific meal plan for health reasons, you might unintentionally cut out key nutrients.

Vegans and vegetarians who avoid entire food groups are also at risk of missing out on nutrients like vitamin B12 and omega-3s.

In these cases, a carefully chosen multivitamin (or targeted supplement) can help fill those gaps.

3. Pregnant or breastfeeding women

Pregnancy and breastfeeding increase the body's need for several nutrients like iron, folate, calcium, and DHA.

Prenatal and postnatal multivitamins are specifically formulated to meet these unique demands for both the mother’s nutritional needs and the baby’s development.

If you're in this season of life, it's a good idea to speak with your healthcare provider about which supplement is right for you.

4. Adults over 50 years

As we age, a few changes start to happen:

• Stomach acid levels drop

• The gut lining gets thinner

• Appetite often decreases

• Dental or swallowing issues make it harder to eat certain foods

This either reduces how much food you’re able to eat or how well your body absorbs nutrients.

Because of this, older people are especially at risk for vitamin B12, calcium, and vitamin D deficiencies.

Taking a multivitamin can be a smart way to prevent this.

5. People with malabsorption issues

Certain medical conditions that affect the digestive system like celiac disease and ulcerative colitis, or surgeries that remove parts of the digestive system like gastric bypass can interfere with how your gut absorbs nutrients.

In these situations, multivitamins can help meet nutritional needs, but often a more targeted supplement is needed, ideally under medical guidance.

👎🏽 When you might not need one

Basically, if you eat a consistently balanced diet rich in fruits, veggies, whole grains, lean proteins, and healthy fats, you’re already getting enough nutrients.

In that case, taking a multivitamin may not give you much extra benefit.

In fact, it could even backfire. You could end up taking too much of certain nutrients which can be harmful.

Realistically though, not many people eat like that every single day.

This is why taking a multivitamin can be a smart move for those days when your diet isn’t great.

BUT, it should only be used as a backup plan and not a first line of defense.

If a poor diet is the reason you’re reaching for a multivitamin, it would be better investing more time (and maybe a bit more money) into improving your diet first.

🤔 So, do you need a multivitamin?

Maybe. Maybe not.

As you’ve seen, it really depends on your diet, age, lifestyle and health status.

But if you’re still unsure whether taking a multivitamin would be beneficial for you, here’s a quick checklist to help you decide.

Ask yourself:

• Do I regularly skip meals or rely on fast food/snacks more than actual meals?

• Do I hardly eat fruits/vegetables in a day?

• Am I vegetarian/vegan or do I avoid whole food groups?

• Am I 50 or older?

• Am I pregnant, breastfeeding, or planning to be?

• Do I have a medical condition that affects how my body absorbs nutrients?

If you answered ‘yes’ to two or more of these, a multivitamin might be a smart addition to your routine.

However, the best move would be to talk to a healthcare provider or pharmacist who can guide you toward the right decision, and help you choose a high-quality multivitamin if you need one.

Thanks for reading! I hope you found something valuable :)

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