Should I take multivitamins?
Multivitamins are widely advertised as a solution to many common concerns, from lacklustre skin and poor nail growth to low energy levels. But are multivitamins beneficial to your health?
In this guide, we explore what multivitamins are, how they work, and what advantages getting the correct level of vitamins and minerals for your needs can have. Plus, we will share how private blood testing may help you determine if it is worth taking multivitamins.
What are multivitamins?
Multivitamins are supplements that contain various vitamins and minerals. They are available in various forms, including tablets, capsules, chewable gummies, powders, and liquids.
Most multivitamins are to be taken once or twice a day, but the dose can vary between products and brands, so you must read the label carefully and follow the recommended dosage instructions.
Multivitamins are widely available over the counter, and you don’t need a prescription to buy them. However, as there is no standard for what a multivitamin should contain, you will find that the vitamins and minerals and the quantities they contain vary by product and brand.
What do multivitamins contain?
The exact content of multivitamins can vary depending on the product and brand of multivitamin you choose. As a general guide, most multivitamins contain around 13 vitamins and 15 minerals important for your general health. In addition, they may contain amino acids and fatty acids.
How do multivitamins work?
To understand how multivitamins work, it’s important to understand a bit more about vitamins and minerals generally and the role they play in supporting a range of essential bodily processes.
Vitamins
Vitamins are micronutrients the body needs small amounts of to stay healthy. The body is unable to produce many vitamins itself, so you need to get them from the foods you eat.
Vitamins can be broken down into two categories:
- Water-soluble vitamins – these vitamins aren’t stored in the body, so any excess is simply passed out in your urine. This means foods containing water-soluble vitamins must be eaten regularly.
Examples of water-soluble vitamins include B vitamins and Vitamin C, which can be found in fruit, vegetables, grains, and pulses.
- Fat-soluble vitamins – the body can store fat-soluble vitamins in the liver and fatty tissues until they are needed. This means that they can build up in the body and having too much can be harmful to your health.
Vitamins A, D, E and K are all examples of fat-soluble vitamins and are mainly found in foods high in natural fats, like oily fish and eggs.
Minerals
Minerals are also a type of micronutrient our body needs to stay healthy. There are two types of minerals: major and trace minerals, and the body needs a balance of both for optimal health.
Major minerals include magnesium, calcium, phosphorus, sodium, and potassium. These all help the body balance water levels and maintain skin, hair, nails, and bone health.
Trace minerals like iron, selenium, copper, and fluoride are required in smaller amounts to help maintain healthy bones, prevent tooth decay, aid blood clotting, and help distribute oxygen.
Are multivitamins beneficial?
The advantages of multivitamins are not proven, and the benefits they offer depend on your personal circumstances.
However, the benefits of getting the correct level of vitamins and minerals for your body's needs include:
- Increased energy
- Improved immune system
- Stronger bones
- Healthier skin, hair, and nails
- Improved muscle recovery
- Improved vision
Is it worth taking multivitamins?
Deciding whether it is worth taking multivitamins will depend on your personal circumstances, as many people can get all the vitamins and minerals they need from the food they eat. However, those who may benefit from multivitamins include:
People with vitamin or mineral deficiencies
Some people don’t get all the vitamins or minerals they need from the food they eat. This can be due to many factors, like their dietary choices or existing medical conditions that impact their body’s ability to absorb vitamins and minerals. For these people, a multivitamin supplement may prove beneficial.
Athletes
Athletes typically have higher nutrient needs than the average person to help support muscle recovery and maintain their health and fitness. Strenuous exercise is also associated with oxidative stress and tissue damage, meaning athletes can require a higher intake of antioxidant nutrients, like vitamins C and E.
Pregnant women
Pregnant women are advised to take a daily 400mcg folic acid supplement to reduce the risk of neural tube defects and a daily vitamin D 10mcg supplement to support the growing foetus.
Children aged 6 months to 5 years
The government advises that children between the ages of 6 months and five years old should be given a daily supplement containing vitamins A, C, and D, as these vitamins are important during the early years.
Over 65s
As we age, our stomach secretes less hydrochloric acid. This impairs the breakdown of food and absorption of nutrients. As a result, it is recommended that anyone over 65, takes a daily 10mcg vitamin D supplement to maintain their bone strength. Other vitamins and mineral supplements that can be beneficial to some older adults include calcium, iron, vitamin C, and Coenzyme Q10.
Those following a restricted diet
If your diet is restricted in any way, for example, if you are a vegan or are following a strict diet, you may be missing out on certain nutrients and benefit from supplementation.
Can multivitamins be harmful?
When it comes to taking multivitamins, dosage is an essential factor to consider. While high levels of some vitamins will not cause you any harm, high levels of fat-soluble vitamins and minerals can be harmful in some circumstances.
Below, we share some of the circumstances when you may need to consider your vitamin and mineral intake and why:
- Pregnancy – pregnant people need to be careful with their vitamin A intake, as excessive intake has been linked to congenital disabilities.
- Nutrient-rich diet – If you eat a nutrient-rich, well-balanced diet, you may already have adequate vitamin and mineral levels.
- Smoking – smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these nutrients may increase the risk of lung cancer.
- High mineral intake – excessive amounts of certain minerals, such as iron, can cause stomach upset, constipation, vomiting, and fainting.
If you are unsure about whether a multivitamin is right for you, private blood testing can offer insights into whether you have certain vitamin or mineral deficiencies. At Bluecrest Wellness, we are able to offer a range of private vitamin and mineral blood tests to help identify any micronutrients you may be lacking in your diet, and whether supplementation may be beneficial for you.
Learn more about your overall health
If you want to know more about your overall health our private health checks are ideal. Our full body health MOTs are designed to provide comprehensive insights into your general health by including a range of private blood checks, such as a full blood count, liver and kidney tests and cholesterol and diabetes checks as well as insights into your risk of certain health conditions.
You can book private health MOTs across the UK, so it is easy to find a convenient location for private health testing. Plus, you can be confident that we will deliver fast, efficient and accurate results as we have established links with leading UK laboratories and are fully accredited for a wide range of private blood checks.
