Science Speaks: Do Multivitamins Really Work?

Multivitamins are supplements that contain several different types of vitamins and minerals. There are no standards for the formulation of multivitamins, so their nutritional composition varies by brand and product.

Multivitamins are available in many forms, including tablets, capsules, chewable gummies, powders, and liquids. Although most multivitamins are recommended to be taken once or twice a day, it is better to read the label and follow the recommended dosage instructions.

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You can use multivitamin with probiotic capsules to increase immunity, provide nutrition, improve gut health and eliminate weakness.

Our body contains thirteen vitamins and about 15 minerals which are essential for your health. Produces many enzymes, hormones, and strengthens the immune system and is beneficial in keeping the body healthy. The body also needs these nutrients for reproduction, maintenance, growth and regulation of physiological processes. Multivitamins can provide several vitamins and minerals in different amounts. They also contain other ingredients such as herbs, amino acids and fatty acids.

Additionally, some multivitamins may contain ingredients that interact with other medications, so be sure to talk to your doctor before starting a new supplement.

Additionally, the nutrients included in multivitamins can be obtained from real foods or made synthetically.

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Heart disease is one of the leading causes of death worldwide. Some studies have found that taking multivitamins can help prevent heart disease. Some other studies show that multivitamins are also helpful in reducing the risk of heart attack and death.

A recent study showed that taking a multivitamin for more than 3 years reduced the risk of dying from heart disease in women.

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Evidence regarding multivitamin use and cancer risk is also mixed. Some studies show that multivitamin use has no effect on cancer risk, while others believe that multivitamin use may increase cancer risk.

Another study, which looked at 47,289 people, found a 31% lower risk of cancer in men who took a multivitamin, but no effect in women.

Two observational studies, one of which included only women and the other of which included both men and women, looked at a reduced risk of colon cancer with long-term multivitamin use.

Multivitamins have been studied for many other purposes, including calming the brain and promoting eye health.

Several small studies have shown that multivitamins may improve memory in older adults. Multivitamins can also affect your mood. Research has revealed not only a link between low mood and nutrient deficiencies, but also a link between nutritional supplements and reduced symptoms of anxiety and depression.

Age-related macular degeneration is one of the leading causes of blindness worldwide. One study found that taking antioxidant vitamins and minerals may help prevent eye-related problems. Apart from this, multivitamins are also helpful in reducing cataracts.

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While taking multivitamin, one must pay attention to its correct dosage. Excessive amounts of these can be harmful. The appropriate dosage depends on the solubility of the vitamin, which is classified into the following two groups:

• Water soluble vitamins – Our body expels the excess amount of these vitamins through urine.

• Fat-soluble vitamins – There is no easy way to get rid of fat-soluble vitamins, so excess amounts can accumulate in the liver. Pregnant women should consume vitamin A with caution, as excessive intake carries the risk of causing congenital disabilities.

If you also take a multivitamin and eat foods rich in several nutrients, you get more than the recommended daily intake of many nutrients. Smokers should avoid multivitamins containing large amounts of beta carotene or vitamin A, as these nutrients may increase your risk of lung cancer.

Excessive amounts of certain minerals, such as iron, can cause stomach upset, constipation, vomiting and fainting. Iron can also limit the body's ability to absorb zinc.

Men, in particular, should be mindful of their iron intake, as they tend to store more of it than women. This condition can lead to toxic levels of the mineral building up and leading to liver cirrhosis, liver cancer and heart disease. People with these conditions should also avoid vitamin C supplements.

Multivitamins are not right for everyone and may cause harm to some individuals. Benefits of multivitamins may include:

• Adults: Absorption of vitamin B12 decreases with age. Additionally, older adults may need more calcium and vitamin D.
• Vegetarians – Vitamin B12 is mainly found in animal foods, people who eat a plant-based diet are at higher risk of deficiency in this vitamin. They may also be deficient in calcium, zinc, iron, vitamin D and omega-3 fatty acids.
• Other people who may benefit from multivitamins include those who have had weight loss surgery, are on a low-calorie diet, or do not get enough nutrients from food alone.

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Multivitamins can cause both benefits in the right quantity and harm in excess. If you are deficient in any nutrient, it is best to supplement that specific nutrient. Multivitamins are rich in many nutrients, most of which you may not need. Therefore, definitely talk to your doctor to make the right decision.