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Multivitamin benefits

Multivitamin benefits

Sign me up. It Multivtamin the Gut health and sleep and only large-scale randomized clinical trial benefihs test a commonly taken nenefits like Multivitamin benefits ones most people take, containing the daily requirements of 31 vitamins and minerals essential for good health. Lutein and Zeaxanthin also protect the eyes from harmful light waves. Consider a personalized approach to your multivitamins: Personalized Liquid Vitamin Pods Further reading: Why You Need A Personalized Vitamin In Your Life. Beplex Forte Strip of 20 Tablets.

Multivitanin daily multivitamins to the supplement stash Multiviyamin a popular path Multivitamin benefits take on Multivitakin journey to better health and wellness. But should you? Gaby Multovitamin is a registered dietitian from the Midwest who benevits in community beefits.

She has a Multivitamni for encouraging others to eat well in simple, practical Multivitamiin that are realistic for the whole Multivitamin benefits. Gaby loves involving her toddler in cooking benefifs baking at bsnefits, creating messes bennefits Multivitamin benefits alike.

Eating a healthy diet is the Multivitxmin path to optimal nutrition, Gut health and sleep. Craving control advice those who benefita fall short on critical nutrients, multivitamins and multivitamin-mineral supplements MVM provide a means to fill in the gaps.

According to the National Institutes of Health NIH Natural productivity enhancer, one-third of Americans Multivitakin MVMs in their wellness routine. According to the Nutrition Business Journal 's Supplement Business Reportthe U. Popular kitchen cabinet staples are vitamin D Gut health and sleep omega-3 fatty acids.

Yet, Multkvitamin to the Centers for Multivitsmin Control and Prevention CDCMVMs are Multivifamin top supplement choice for all age groups. While many brands promote Beneits for energy, athletic performance Pycnogenol and blood circulation immunity, general health and disease prevention are the primary reasons people bsnefits them routinely, per a review Gut health and sleep in Nutrition.

A regular eating pattern full of benffits grains, lean protein, fruits, benefiits, nuts and seeds may make benefitts MVM unnecessary.

Keep reading to learn more about multivitamins Gut health and sleep what happens to your body when taking a multivitamin daily. Multvitamin mineral supplements are dietary supplements that contain unique combinations of vitamins, minerals or bemefits, with Multivotamin nutrient helping to meet a dietary need.

Benefihs in various forms such as capsules, gummies and liquid, Multivitamin benefits benefist usually taken Mu,tivitamin a day, though some benefkts recommend Dietary changes for cholesterol control daily benrfits.

While the average person looks to multivitamins to get ahead bemefits their health, other groups may be Multvitamin high risk for poor nutrition and have a greater need Multivitamiin them.

Zinc, vitamin C and vitamin D Multivitain significant roles in maintaining a healthy immune function. Lacking Multivitwmin nutrients makes it harder for your body to fight illnesses. That's because zinc and vitamin C deficiencies can Balanced macros for recovery oxidative stress, which happens when antioxidants and free radicals in the body are off Multuvitamin balance, leading to inflammation and disease.

Vitamin C is more than a vitamin; it's also an antioxidant that helps remove harmful free radicals that can wreak Cholesterol-lowering remedies on immune beneftis. In Gut health and sleep small study published Menstrual health initiatives NutrientsMultivitwmin older adults were Antioxidant-rich smoothie recipes placed into two groups, with 21 in one Multivitzmin receiving a MVM and Multivitakin other 21 receiving a Balanced blood sugar. After 12 Multiviamin, the researchers found that MVM supplementation improved Multivjtamin levels of zinc and vitamin Multivutamin however, there weren't any improvements in markers of immune function.

Moreover, vitamin D is often studied for its benefits in regulating gut function, per a article published in the Multivitamih Journal of Physiology-Gastrointestinal and Liver Physiology.

When lacking, it can cause inflammation, potentially driving chronic diseases. The Dietary Guidelines for Americans specifically label vitamin D as a nutrient of public health concern since recommended intakes can be challenging to achieve.

This is partly because our bodies produce vitamin D when we're exposed to a certain level of sunlight—so if you're not in the sun long enough with enough skin exposure, your body won't produce it. Some foods also contain vitamin D, but unless you're eating enough of them, you might not accumulate enough of this vitamin.

Taking your daily multivitamin could cause tummy troubles, depending on the levels of nutrients it possesses. In a multivitamin, the following vitamins and minerals could create gastrointestinal symptoms in high doses. Sticking to multivitamin brands that don't overload you with nutrients is key to lessening stomach upset.

After one month, they found MVM increased carbohydrate breakdown in males after 10 minutes of exercise and increased energy expenditure. Females taking MVMs reported reduced stress and lower mental tiredness; after 30 minutes of exercise, they were less physically tired.

Furthermore, some deficiencies, such as iron deficiency, can drop your energy levels, causing you to feel sluggish and tired. This study also saw higher ferritin a measure of iron stores levels after supplementing with MVM for a month.

Prenatal vitamins are MVMs that help support the developing baby's cells, tissues and organs. Folic acid, iron, DHA, choline and iodine, vital nutrients every pregnancy needsare found in many prenatal vitamins.

Data, such as a publication in Nutrientssupports that MVM supplementation in pregnancy may reduce the chances of pregnancy complications such as anemia, intellectual disability, gestational diabetes, autism and neural tube defects.

The American College of Obstetrics and Gynecology ACOG encourages taking prenatal vitamins before and during pregnancy. The unfortunate reality is that mental health issues are rising today.

The good news is that more research continues to emerge on how nutrition can positively influence psychological challenges. A study published in Current Developments in Nutrition randomized 66 college students into two groups, a placebo group and an MVM group. After 30 days, the group taking a daily MVM experienced a significant drop in anxiety.

And a study of 30 people with anxiety, published in Frontiers in Psychiatryfound that high doses of vitamin D effectively improved anxiety symptoms. According to the National Institute on Agingforgetfulness, poor focus and trouble learning are typical signs of aging.

Emerging research suggests multivitamins may help counteract these challenges by sharpening your brain function. One group took a milligram cocoa extract supplement, one took a placebo, and the last took an MVM. After following all groups for three years, researchers found that daily MVM supplementation improved brainpower through executive function.

Executive function aids in memory, attention, planning and focus. No significant differences were seen in the cocoa and placebo groups.

Some supplements do not mix well with certain medications or medical conditions, so always speak with your health care practitioner before starting a new supplement. They have a better idea of your medical history and health needs to help you make the best choice for yourself.

Before adding more vitamins to your supplement stash, here are some things to consider. Depending on your lifestyle or health issues, you might be lacking some nutrients.

For example, vegetarians and vegans are prone to deficiencies in iron and vitamin B Many people can use a daily boost of nutrients like vitamin D and iron. If these nutrients are a concern for you, make sure your multivitamin has vitamin D3, the most absorbable type, and contains iron since not all multivitamins do.

Or take an iron supplement separately as prescribed by your doctor," says Lorencz. Some supplements may contain contaminants like heavy metals. To avoid tainted supplements, look for signs on the label that state they have been verified.

This ensures the product contains what it said it does and is held to the highest-quality standards," says Mitri.

You can also narrow your search by avoiding supplements that give an oversupply of nutrients. What happens to your body when you take a multivitamin every day could vary from renewed energy to more brainpower.

While the research on multivitamins continues, daily multivitamins may not benefit everyone. The truth is that multivitamins may offer little benefit if you're a healthy eater. Eating a wide variety of healthy foods is the first-line approach to supplying your body with the nutrition essentials.

Talk to your medical provider about supplementation options if you have a poor appetite, digestion problems, food allergies, a new pregnancy, or are thinking about becoming pregnant.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Lifestyle. By Gaby McPherson is a registered dietitian from the Midwest who specializes in community nutrition.

Gaby McPherson, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles.

Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

In This Article View All. In This Article. What Is a Multivitamin? What Happens When You Take an MVM Every Day? What to Look for in a Multivitamin. The Bottom Line. Was this page helpful?

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: Multivitamin benefits

Do multivitamins make you healthier? - Harvard Health Lacking these nutrients makes it harder for your body to fight illnesses. Good for your heart: Studies show that taking a high-quality multivitamin may reduce cardiovascular disease. RCTs have focused primarily on the link between MVM use and CVD or all-cause mortality outcomes. The MVM also improved memory and executive function. The World Health Organization recommends iron and folic acid supplementation throughout pregnancy [ 58 ]. While the likelihood of harm is small, the likelihood of a clear health benefit is also very small—and also we have no clear proof yet of such benefit.
Multivitamins May Improve Memory, Study Shows | TIME

These findings suggest that MVM supplementation can help maintain or enhance cognitive function in older adults. Other RCTs have evaluated the effects of MVMs on outcomes in individuals with a range of chronic diseases. One RCT conducted in Linxian, China, randomized 3, persons age 40—69 years who had precancerous lesions in the esophagus a relatively common condition in this population, which had a low dietary intake of several nutrients to receive a daily MVM containing 14 vitamins and 12 minerals in doses two to three times recommended amounts or a placebo for 6 years [ 45 ].

The supplement did not reduce incidence or mortality rates for esophageal cancer or the rate of mortality from any cause. After the investigators followed participants for up to 20 additional years, when participants were no longer taking the study supplement, the use of the MVMs during the RCT did not result in lower rates of total mortality or mortality from any cause of death examined, including cancer, heart disease, and stroke [ 46 ].

One meta-analysis of 21 RCTs investigated whether daily use of MVs and MVMs products containing three or more nutrients for at least 1 year affected mortality risk [ 47 ].

The studies included a total of 91, healthy adults average age 62 years taking the MVs or MVMs for an average of 43 months, and the investigators reported 8, deaths. The products provided an average of 14 nutrients, although the products with three nutrients in five trials did not contain a mineral.

The use of MVs or MVMs had no effect on all-cause mortality or on mortality due to CVD or cancer. However, the quality of the studies was generally poor, most had small samples as few as 20 participants , and they used different MVs and MVMs and outcome measures.

One well-known trial of the impact of MVMs on both chronic disease risk and mortality used combinations of antioxidant nutrients. In the French Supplémentation en Vitamines et Minéraux Antioxydants SU. MAX study, investigators randomly assigned 13, adults age 35—60 years to receive a placebo or a daily supplement containing moderate amounts of vitamin C mg , vitamin E 30 mg , beta-carotene 6 mg , selenium mcg , and zinc 20 mg [ 49 ].

After 7. The supplements provided no protection from CVD. Overall, MVMs do not appear to reliably reduce the risk of chronic diseases when people choose to take these products for up to a decade or more or when studies randomize people to take them as part of a clinical trial.

An evidence review commissioned by the U. Preventive Services Task Force USPSTF included 78 RCTs with , participants and six cohort studies with , participants [ 50 ]. It concluded that vitamin and mineral supplements had little or no benefit in preventing cancer, CVD, and death, except that MVMs may provide a small benefit against cancer.

Based on this review, the USPSTF concluded there was insufficient evidence to determine the balance of benefits and harms in taking MVMs to prevent CVD or cancer [ 51 ]. The American Institute for Cancer Research recommends against taking dietary supplements for cancer prevention because supplements do not provide the same benefits as eating whole foods [ 52 ].

Similarly, the American Heart Association advises against the use of MVMs to prevent CVD because scientific studies have found them to be of no value for this purpose [ 53 ]. Although MVM use might not reduce overall chronic disease risk, several nutrients in MVMs might benefit certain groups of people.

Examples of these populations are described below. Obtaining sufficient amounts of folic acid in the periconceptual period reduces the risk of neural tube defects in newborns. The Dietary Guidelines for Americans — DGA notes that the critical period for folic acid supplementation to prevent neural tube defects starts at least 1 month before conception and continues through the first 2 to 3 months of pregnancy [ 55 ].

The American College of Obstetricians and Gynecologists recommends that pregnant people take a daily prenatal vitamin [ 57 ]. Acknowledging that most health care providers recommend that pregnant people take a daily prenatal MVM, the DGA states that this practice may be necessary to meet the needs for folate or folic acid, iron, iodine, and vitamin D during pregnancy [ 55 ].

The DGA also states that pregnant people might need to take separate supplements of iodine and choline when their health care provider recommends that they do so because many prenatal MVMs do not contain these nutrients or contain only small amounts of them.

The report recommends that people following a vegetarian or vegan diet consult their health care provider about whether they need supplementation with iron, vitamin B12, and other nutrients e. The World Health Organization recommends iron and folic acid supplementation throughout pregnancy [ 58 ].

The academy also recommends that non-breastfed infants and older children who consume less than 1 liter of vitamin D-fortified formula or milk receive IU 10 mcg supplemental vitamin D daily.

The DGA, noting the difficulty of obtaining sufficient vitamin D from foods, advises that young children might need to continue taking a vitamin D supplement after age 12 months [ 55 ].

The DGA adds that infants fed human milk might also require a vitamin B12 supplement if the mother's vitamin B12 status is inadequate, which might occur, for example, if she follows a vegan diet [ 55 ]. The FNB advises people older than 50 years to obtain recommended amounts of vitamin B12, mainly from fortified foods or dietary supplements.

Adults in this age group might not be able to absorb enough of the protein-bound, naturally occurring vitamin B12 in food because gastric acidity tends to decline and atrophic gastritis tends to become more common with age [ 6 ].

The DGA also recommends obtaining recommended amounts of vitamin B12 primarily from fortified foods or dietary supplements, but only for people age 60 and older. The DGA adds that the use of some medications such as proton pump inhibitors can decrease absorption of vitamin B12 in foods [ 55 ].

Individuals who have poor nutrient intakes from diet alone, consume low-calorie diets, or avoid certain foods such as strict vegetarians and vegans might benefit from taking an MVM [ 61 ].

Health care providers sometimes prescribe MVMs for people who have medical conditions and diseases that impair digestion, absorption, or use of nutrients. government health agency, private health group, or health professional organization promotes regular use of MVMs.

In general, MVMs might help people who do not eat a nutritious variety of foods to obtain adequate amounts of essential nutrients.

However, MVMs cannot take the place of the variety of foods that are important to a healthy diet, because foods provide other nutrients and components that have benefits for health. Taking a basic MVM that provides nutrients in amounts that are approximately the same as recommended intakes should be safe for healthy people.

Studies of MVM users reveal no adverse effects, except that both treatment and placebo groups in some studies experienced some minor gastrointestinal issues [ 62 ]. However, individuals who take MVMs and other supplements and who consume fortified foods and beverages might obtain some nutrients in amounts exceeding the UL, increasing the possibility of adverse effects [ 63 ].

Excess intakes can also be a concern for people taking MVMs that contain some vitamins or minerals in amounts approaching or exceeding the UL.

Smokers and, possibly, former smokers should avoid MVM products providing large amounts of beta-carotene or vitamin A because two studies have linked these nutrients to an increased risk of lung cancer in smokers [ 64 ].

Based on these two trials, the USPSTF warned that beta-carotene supplementation may increase the risk of lung cancer in people who smoke, have smoked, or have occupational exposure to asbestos [ 51 ]. The USPSTF also noted that beta-carotene supplementation may increase the risk of mortality from CVD.

Taking excess vitamin A as retinol or other preformed forms of vitamin A but not beta-carotene during pregnancy can increase the risk of birth defects in infants. MVMs providing nutrients in recommended amounts do not ordinarily interact with medications, with one important exception.

People who take certain blood thinners, such as warfarin Coumadin, Jantoven , should talk with their health care providers before taking any MVM or dietary supplement containing vitamin K [ 68 , 69 ].

Vitamin K is involved in blood clotting and decreases the effectiveness of warfarin and similar drugs. Health care providers determine the dose of this medication for a given patient in part by assessing the amount of vitamin K that the patient routinely consumes.

Basic MVMs contain both vitamins and minerals, most in amounts that do not exceed the DVs. However, MVMs often have small amounts of certain nutrients, such as calcium, magnesium, and potassium, so supplement users should check product labels. When choosing an MVM product, consumers should consider taking a product designed for people of their age, sex, and life stage e.

In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients e. The DGA does not mention MVMs, but it does recommend that Americans choose healthy, nutrient-dense food and beverages. The DGA lists nutrients of special public health concern in American diets, such as calcium, potassium, dietary fiber, and vitamin D in both adults and children.

Iron is also a nutrient of public health concern for infants age 6—11 months who are fed primarily human milk and do not consume enough iron from complementary foods, adolescent females, and people who are pregnant.

Depending on their formulations, MVMs can help individuals obtain adequate amounts of these nutrients, except for potassium because MVMs contain only very small amounts of this mineral and dietary fiber. For more information about building a healthy dietary pattern refer to the Dietary Guidelines for Americans and the U.

Department of Agriculture's MyPlate. This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice.

We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc. about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.

Classic examples include scurvy from a lack of vitamin C , beri-beri vitamin B1 , pellagra vitamin B3 , and rickets vitamin D. But these conditions are rare in the U. and other developed countries where there is generally more access to a wide range of foods, some of which are fortified with vitamins.

We will explore situations that a multivitamin may be health-promoting, as well as if there is a benefit or harm in taking extra nutrients from a pill if the diet is already adequate. For those who eat a healthful diet , a multivitamin may have little or no benefit. A diet that includes plenty of fruits , vegetables , whole grains , good protein sources , and healthful fats should provide most of the nutrients needed for good health.

But not everyone manages to eat a healthful diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine.

Multivitamins come in various forms tablets, capsules, liquid s, powders and are packaged as a specific combination of nutrients B-complex, calcium with vitamin D or as a comprehensive multivita min. S upplement s are a multibillion-dollar industry, with endless designer labels of brands from which to choose.

However, an expensive brand name is not necessary as even st andard generic brand s will deliver results. Look for one that contains the Recommended Daily Allowance amounts and that bears the United States Pharmacopeia USP seal of approval on the label.

This seal ensures that the ingredients and amounts of that ingredient listed on the label are c ontained in the pill. The USP also runs several tests that confirm the pill to be free of contaminants like heavy metals and pesticides and has been manufactured under sanitary and regulated conditions.

That said, you may wish to consider the following factors before starting a multivitamin or any supplemental vitamin. If yo u are unsure about taking a multivitamin , you may wish to consult with a registered dietitian who can evaluate your current diet to determine any missing nutrients.

At that time , suggestions to improve your food intake of those nutrients will be provided, or one or more supplemental vitamin s may be prescribed if th at is not possible. Always inform your doctor of all supplements you are taking in case of potential interactions with medications.

M ega-dose s many times the Recommended Daily Allowance of vitamins are not recommended. This can potentially interfere with the absorption of other nutrients or medications, or can even become toxic if too much is taken for a long period.

Also be wary of vitamins that contain extras, like herbs and botanicals, which are typically lacking in research about long-term effects and potential adverse effects. Knowledge about the optimal intakes of vitamins and mi nerals to prevent chronic diseases is not set in stone.

More long-term studies looking at this relationship are needed. There is no arguing that multivitamins are important when nutritional requirements are not met through diet alone.

For many diseases, but especially for cancer, only long-term trials are informative. The following studies looked at the effect of multivitamins on specific diseases and include d healthy people as well as those w ith chronic disease s at the start of the study :.

A randomized double-blind placebo-controlled trial provided a multivitamin or placebo to more than 14, male physicians, some with a history of cancer. The results did not differ among men who had a history of cancer at the start of the study and men who were healthy at baseline.

After 11 years, compared with the placebo, there was no significant effect of a daily MVI on cardiovascular events. Some research has suggested that the rates of death appear higher in people using multivitamins.

However, one major flaw in these studies was that many of the participants had already developed some type of serious illness. They may have started using vitamins after their health deteriorated, hoping for a benefit.

But in those cases, taking a multivitamin might have been too late. It is important to remember that a multivitamin cannot in any way replace a healthful well-balanced diet. The main purpose of a multivitamin is to fill in nutritional gaps, and provides only a hint of the vast array of healthful nutrients and chemicals naturally found in food.

It cannot offer fiber or the flavor and enjoyment of foods so key to an optimal diet. Overall, people who had taken a multivitamin every day for a year showed greater improvement in their ability to immediately recall items in a web-based test compared to before they began taking the vitamins.

The improvement was greater than that among people taking placebo. These benefits persisted—but did not increase—over the following two years of the study. Read More : What the Science Says About the Health Benefits of Vitamins and Supplements. The improvements did not translate to other cognitive functions, such as executive functions like reasoning and other memory skills, but an earlier study by the same group found broader cognitive benefits among 2, people over 60 who were randomly assigned to take a daily multivitamin for three years or a placebo.

The benefit of taking a daily multivitamin for three years translated to a slowing of cognitive aging by just over three years, says Manson. The fact that the trial compared multivitamin users to those receiving placebo provides more confidence in the results, she says, and the study is only the second to analyze the effects of multivitamins on cognition in such a rigorous way.

The only other previous trial, the Physicians Health Study II , did not find any difference in cognition between multivitamin and placebo takers among 14, physicians. But that study did not conduct cognitive tests of the participants at the start of the study to establish a baseline to which to compare the effects.

In the Physicians Health Study, participants were evaluated after about 2. The researchers hope other groups try to replicate their findings to solidify any connection between multivitamins and cognitive health, and also generate more data into how the multivitamins may be contributing to improved memory.

Multivitamin vs. Individual Vitamins: Pros and Cons | Thorne For example, a meta-analysis of 16 prospective cohort studies including the study described above and the two below and two RCTs evaluated the association between use of MVMs defined as containing more than three vitamins and minerals and risk of various CVD outcomes, including coronary heart disease and stroke [ 25 ]. Whether studies find any benefits or risks of MVMs depends in large part on the combinations and amounts of nutrients in the MVMs used, and these studies' results are not generalizable to the enormous variety of MVMs available in the marketplace. Some published reports of studies of dietary supplements use the generic term multivitamins to include products with and without minerals. Some multis are customized for a specific benefit, such as for boosting energy or supporting pregnancy. Nevertheless, some users consider use of an MVM as a form of dietary or nutritional insurance, a concept first introduced by Miles Laboratories to market its One-A-Day line of nutrient supplements in the s [ 13 ]. Measure content performance. Ironically, the populations at highest risk of nutritional inadequacy who might benefit the most from MVMs are the least likely to take them [ 1 ].
Multivitamin benefits

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