Multivitamins are the most commonly used supplement in the world, but are they safe and healthy?
More than 33% of the U.S. population over the age of 1 years old use them. That’s because most people believe they are an important part of a healthy diet.
Whether you take them already or trying to decide, here are 5 things to consider before taking them.
1. They’re the “jack of all trades, master of none”
A multivitamin is a supplement. They contains several different vitamins and minerals and sometimes other ingredients as well.
Multivitamins contain small amounts of each nutrient. With so many different nutrients, they can’t target a specific deficiency or imbalance. This means they can’t address your specific health concerns either.
Supplements should help re-balance the body, which multivitamins can’t do. They should only be used when recommended by a healthcare practitioner.
2. They can be beneficial when on a restricted diet
Multivitamins can help support the body when on a restricted diet.
These diets can be low in nutritional variety, requiring supportive supplements. The elimination diet is a prime example.
Most people don’t need a multivitamin, but they can be supportive during restriction.
3. They can’t fix a bad diet
Food is medicine. Your nutrients should come from eating a variety of whole foods every day, not from a supplement. A multivitamin can’t make up for poor dietary habits.
4. They can be important for certain demographics
There are some people that do better with a regular dose of multivitamins to “top up” their system. This may be due to things like age or stage of life. But guess what? Kids aren’t on that list.
Those who may benefit from a multivitamin would be men and woman over 60 years old and pregnant women.
Even still, I’d encourage you to consult with your healthcare practitioner first. It’s helpful to know exactly what nutritional gaps you have so you can address them directly.
5. They can cause nutrient toxicity or deficiencies
You can have too much of a good thing, and that’s often the case with multivitamins.
With fat soluble vitamins (A, D, E, and K), your body is able to store any excess. Consuming more than you need can cause a build up in your body, which may lead to toxicity.
Plus, it’s good to understand that each nutrient can affect the way another one is used or absorbed by the body. Having too much of one nutrient can cause a domino effect of becoming deficient in some and toxic in others.
To improve your health or reduce symptoms, you need to address your health in a targeted manner. Unfortunately, a multivitamin can’t do that, as it’s not that simple.
So, while there’s a time and place for a multivitamin, using it as a safety net won’t work. Consider using food as your medicine and supplements as support where needed.
Look for an experienced and trained nutritionist to give you the safest recommendations.
