Multivitamins are the most common supplement in the world. People believe that it is a therapeutic substance and that it can be used to counteract unhealthy diets and lifestyles that lead to chronic disease. This is not a “case” (however, you should follow a traditional diet), but taking multivitamins regularly has many health benefits.
What is a multivitamin?
A multivitamin contains micronutrients, including essential and non-essential vitamins and minerals. They may also contain other substances. Taking a multivitamin is a good idea.
We cannot obtain the nutrients we need from food and supplements because of soil depletion, modern agricultural methods, pesticides, and environmental pesticides.
Diet alone will not provide enough nutrients. In addition, other factors such as pregnancy and chronic diseases can affect calcium’s effects.
Calcium is a basic supplement. The American School of Nutrition Journal found that taking a multivitamin reduced mortality and cardiovascular disease.
What nutrients do multivitamins contain?
You may also want to look for certain vitamins such as vitamin K2. Moreover, you should have certain vitamins such as “active” or “methyl” to make sure your body absorbs all of them.
As well as potassium and magnesium, you should seek out heart-friendly minerals. Finally, look for rare minerals such as lithium stabilizers.
What are the benefits of a multivitamin for you?
- Enhance the body’s overall health
by avoiding nutritional deficiencies
and strengthening the immune system
a natural energy source
Beneficial for eye health
Reduces premature aging
Is a multivitamin harmful?
A good multivitamin can be harmful and very beneficial, depending on the amount you take.
Your overall health depends on choosing a high-quality multivitamin. Moreover, dietary supplements are not regulated, so you can’t trust any company.
Most companies use weak and inaccessible nutrients. Bottles may also contain more or fewer nutrients.
These labels are regarded as fraudulent, can lead to high nutrients, and you should choose a multivitamin from a brand you can scientifically trust and support.
You need to know these things when choosing a multivitamin:
So what to look for when choosing a multivitamin?
They are often referred to as “several,” “several minerals,” or “vitamins.” You can also find them in capsules, chewable tablets, chewing gum, powder, and liquid forms.
The main thing to consider when choosing a multivitamin is the quality and purity of its ingredients. Digestible vitamins and minerals are also important.
Additionally, antioxidants may be present.
When choosing a multivitamin, make sure:
Make sure the multivitamin company is reputable.
Ensure that there are no artificial fillers, genetically modified organisms (GMOs), sweeteners, allergens, or preservatives.
Check the label for the right amount of nutrients.
You should make sure it has the necessary nutrients such as magnesium, potassium, and minerals.
All foods should be nutrient-dense.
By using “active” methyl B vitamins, we provide more for the body.
When and how should a multivitamin be taken?
For maximum absorption, multivitamins should always be taken with a meal. You should take more than one pill a day at different times of the day, such as one in the morning and one at night.
Do I need a multivitamin?
You need to improve your overall diet if your diet is inadequate, because multivitamins alone won’t solve your problems.
No, you probably don’t have to choose it if your diet is really good.
However, can you still take a multivitamin?
multivitamins are probably very useful to almost everyone, regardless of whether they exercise, eat, or focus on improving their bodies.
Vitamins and minerals are key to finding a multivitamin:
The following vitamins and minerals should be included in your multivitamin:
Vitamin E is an antioxidant vitamin that helps protect cells from free radical damage. A healthy immune system also depends on gene expression and intercellular communication.
Vitamin B1 (thiamine)
Vitamin B1 is necessary for the growth and function of all the cells in our body, as well as for a healthy metabolism. Vitamin B1 is not stored for long in the liver, so we should take a supplement or eat foods that are rich in vitamin B1.
Riboflavin (Vitamin B2)
Saturated fats, drugs, and vitamin B2 are all components of enzymes. Like vitamin B1, it is only stored in small amounts in the liver for a short time, so we need to ensure that we consume vitamin B1 in our diet regularly.
B6 (pyridoxine, pyridoxal, or pyridoxamine)
In addition to its role in protein metabolism and hemoglobin synthesis, vitamin B6 is involved in more than 100 enzymatic reactions.
Vitamin B12 (Cobalamin)
Deficiency of this vitamin leads to severe and possibly irreversible neuropathy, red blood cell formation, healthy brain function, and DNA synthesis. Due to the fact that vitamin B12 is nearly exclusively found in animal sources, you may be at risk for vitamin B12 deficiency if you do not use vitamin B12.
Who can benefit from taking a multivitamin?
While multivitamins are good for the general public, some people can benefit specifically from taking a multivitamin designed for someone like them.
These people are:
- Women who are planning to become pregnant or are planning to become pregnant
- Breastfeeding women
- Menopausal women
- People with weak immune systems
- People who are deficient in vitamins or minerals
- People who do not eat a balanced diet
- Professional athletes
What does the evidence say about multivitamins?
Physicians Health Study 2:
A number of studies have been conducted on the effects of long-term multivitamin use on various aspects of health. Here are the results:
Cancer: Men are 8% less likely to develop cancer when taking multivitamins. Men who take multivitamins are less likely to develop cancer.
Cataracts are less likely to occur in people who take multivitamins.
Cardiovascular Disease: Does not protect against heart attacks, strokes, or death from cardiovascular disease.
Memory loss: Does not protect against memory loss.
In the PHSII program, memory and vision impairment results are somewhat higher than cardiovascular disease results.
Tests to evaluate the quality of treatment:
The aim of this study was to evaluate the treatment of arterial obstruction in patients with preoperative myocardial infarction. Supplementation was not found to be effective in this study.
There were no multivitamins with different essential nutrients in different doses given to participants. Standard multivitamins may work better, but there is no evidence for this.
Other health benefits of taking a multivitamin include:
Improve short-term memory
A meta-analysis of randomized controlled trials suggests that daily use of a multivitamin can improve short-term memory.
A large amount of minerals, antioxidants, and B-complex vitamins in high-quality calcium help cleanse the body of toxins and facilitate the enzymatic reactions needed for detoxification. They hold the rest in the form of the tip of the nose.
Maintains muscle strength since age-related muscle loss is a result of free radical damage. Antioxidant-rich daily antioxidants help prevent free radicals, and vitamin D has been shown to improve muscle strength in the elderly.
Improves the sense of smell
Zinc deficiency may result in an inability to detect odor. Vitamin B12 deficiency and its combination with copper are also linked to changes in smell.
Asthmatics and allergy sufferers often have low levels of vitamin C, zinc, selenium, and magnesium.
It prevents the complications of diabetes, which cause urination and a loss of water-soluble vitamins and minerals, increasing the risk of eye, nerve, blood vessel, kidney, and limb problems. To prevent these side effects, take strong mineral and vitamin supplements and control your blood sugar levels.
In addition to improving mood, multivitamins provide therapeutic amounts of B vitamins, which help reduce stress and anxiety.
Researchers divided obese women into three groups and gave them a multivitamin and mineral supplement for 26 weeks.
Women who took multivitamins and mineral supplements lost an average of 7.9 pounds, while those taking calcium gained 2 kilograms, and those taking a placebo gained weight.
Improve sexual function
Strong blood flow to sex hormone-sensitive organs is crucial to optimal sexual function.
B-complex vitamins and vitamin C protect arteries and improve blood flow in the body. Zinc is also vital for the production of testosterone, a hormone found in both men and women.
Prevents dry eyes
Free radical damage counts casualties, and our eyes are no exception; one of the most common complaints is dry eyes, caused by a significant reduction in tear production with aging.
Vitamin A, in particular, is essential for mental health and eye health.
Stop telomere erosion
All of your cells have chromosomes in their nuclei that determine their physiological growth, development, and function.
Each chromosome has a “cap” called the telomere, which naturally shortens as we age. Research shows that taking a multivitamin can slow or even reverse this erosion.
Avoid dental problems
Vitamin C helps maintain the cohesive structure of oral tissues, which prevents gum disease.
Antioxidants, such as vitamins A and E and selenium, have been shown to improve gum health. Possibly even more important is zinc, which stabilizes the cell membrane and prevents the growth of plaque. Patients with periodontal disease are also at risk of zinc and vitamin A deficiency.
Additional tips about multivitamins :
Once you have found a good multivitamin, there are a few things to do.
If possible, divide the amount of the multivitamin into several parts and use it at breakfast and dinner because it helps you get the essential nutrients you need throughout the day.
Take a multivitamin with food to prevent stomach upset.
Take a multivitamin once a day to make it a routine. To do this, you can set an alarm clock on your phone or computer.
Side effects of multivitamin with iron:
Symptoms of an allergic reaction include hives, difficulty breathing, swelling of the face, lips, tongue, and throat.
Multivitamins have no serious side effects, according to the instructions.
Consult your doctor if you experience any of these:
Blood in your stool
Chest or throat pain when swallowing the pill
are common side effects
Although it is rare, some people may experience very bad side effects while taking this drug.
Tell your doctor if you have any of the following signs and symptoms :
The symptoms of an allergic reaction include urticaria, pimples, itchy skin, blisters, redness, swelling or scaling of the skin, wheezing, tightness in the chest, difficulty breathing, swallowing or talking. A cough that is unusual; swelling of the mouth, face, lips, tongue, or throat.
These are not the only side effects that can occur. If you have any questions about side effects, talk to your doctor.