“How to choose the best multivitamin for your needs” is a collaborative post.
Multivitamins are popular because they offer a quick and simple way to get essential vitamins. For that reason, nearly one-third of adults take a single tablet of any multivitamin daily, and they do this for a wide variety of reasons. But how do you know if you need a multivitamin and if so, how do you choose the best one? We’ve broken down the factors to consider when choosing a multivitamin to ensure you get the maximum health benefits.
What are multivitamins?
Multivitamins, by definition, are a dietary supplement that contains more than one vitamin in a single product. They normally come in the form of tablets or capsules, but there are even some that have liquid forms and some even as gummies. They have been around since the 1940s and have steadily gained popularity since then. Multivitamins compensate for what your diet may lack. At times, this might be hard to achieve, such as getting enough fruits, vegetables, and whole grains daily. That’s exactly why multivitamins were created—to provide the vitamins your body requires daily.
Currently, there are three major types of multivitamins available on the market:
Broad-spectrum or daily multivitamins
These are meant to be used every day no matter what the nutritional requirements are or irrespective of dietary restrictions. This means that they generally contain close to or roughly the recommended daily amount of each vitamin and mineral included in them.
High-potency or mega multivitamins
These contain way over 100% of the recommended daily amount of some vitamins and minerals, such as 400% of vitamins A, C, and E. They are meant for fast nurturing of selected nutrients in the body and could have other supplements or minerals. In most cases, if you take more than the recommended dose of a vitamin, your body simply excretes the excess. However, extremely high levels of some vitamins and minerals can be dangerous.
Specialised or targeted multivitamins
These types of multivitamins are classified according to the goal they supposedly support—such as weight control, energy boost, immunity, or hormonal balance. They usually include a mix of vitamins, minerals, and other supplements, like green tea extract or amino acids.
Why take multivitamins?
Multivitamins are supposed to be for the good of those who are deficient in a specific nutrient that can’t be acquired through their diet. Daily usage of multivitamins can prevent vitamin deficiencies and maybe treat deficiencies that are currently existing to bring them up to an ideal state.
When would I need a multivitamin?
Depending on age, health status, dietary habits, and other factors, there are plenty of reasons that one might find needing a multivitamin to stay healthy. Think about the factors below as you determine if taking a multivitamin is right for you.
Pregnancy
Your body is creating another person who needs all the same (and even more of some) vitamins and minerals you do. Folic acid and healthy fats are extremely important to a baby’s development in utero, and many pregnant women benefit from additional amounts of iron and vitamin B12 depending on their blood levels. Fortunately, there are many different multivitamins available; most doctors will even recommend starting them before you become pregnant and possibly to continue after having the baby if you intend to breastfeed.
As you age
As we age, our bodies become less efficient at obtaining vitamins and minerals from food, especially vitamin D and B12. More often than not, these “senior” vitamins will also contain calcium to help maintain healthy bones, which is extremely important as we age.
Allergies
If you have a food allergy that prevents you from consuming an entire food group (like dairy or wheat), you might benefit from a multivitamin. Many dairy alternatives also contain calcium (one of the main nutrients most people get from dairy), but in varying amounts. If you avoid all foods containing wheat, your diet may lack vitamin B, so you might benefit from a multivitamin supplement.
Other dietary restrictions
If you are vegetarian or vegan, your diet probably has low levels of nutrients that are found in meat and animal products at high levels, like iron and B12. If you need to eat a low-fibre diet, you will certainly want to take regular multivitamins.
Health conditions
If you have any condition, you may want to discuss it with your doctor about what may be problematic. Physicians can check your blood and help determine which types of multivitamins would be most beneficial.
How to choose the best multivitamin
Gender makes a difference
Men and women are different—women are more prone to osteoporosis and need extra calcium, while men less frequently need additional iron. Your gender may enable you to choose multivitamins for you.
Our body changes throughout time
Our bodies need different vitamins in bigger quantities as children and then other vitamins in bigger quantities as adults. Vitamin D and B12 become more important as you age, while children and younger adults need more vitamin C and zinc to prevent colds that easily spread among their peers.
Consider your goal
Consult with your doctor or a licensed dietitian to review your dietary habits and choose a vitamin based on what your body needs. If you’re looking to drop a few pounds, make sure your diet includes the right nutrients and supplement any that are lacking. Vitamins B and D are great for energy. If you seem to be sick all the time, an immune support multivitamin may be the one for you. Big test coming up? Look for a brain support multivitamin. It is important to work out with your doctor exactly what will be most beneficial to you.
