Multivitamins have become essential allies in the daily lives of many people concerned about their health and well-being. Taken in the form of dietary supplements, they are supposed to fill nutritional gaps, help strengthen the immune system, improve energy, and much more.
But what are these multivitamins really, and what are their benefits ? In this article, we'll explore this topic from every angle to give you a comprehensive overview of the benefits of multivitamins .
What are multivitamins?
Multivitamins are dietary supplements that combine several essential vitamins and minerals into a single formula. They are often used to address nutritional deficiencies or support specific physiological functions.
For example, a typical multivitamin supplement formula might contain:
- Vitamin C: Contributes to maintaining the normal function of the immune system
- Vitamin D: Essential for bone health.
- Zinc: Supports the immune system.
- Magnesium: Helps with muscle function and energy metabolism.
- Vitamin B12: Participates in the production of red blood cells.
The main benefits of multivitamins
Strengthen the immune system
One of the most commonly cited benefits of multivitamins is their ability to support the immune system. Certain vitamins and minerals play a key role in protecting the body. Vitamin C , for example, is well-known for its antioxidant properties. Similarly, vitamin D has an impact on the immune response.
A scientific study conducted by Elizabeth Ward (1) highlights that adding multivitamins to a diet can be particularly beneficial.
Improve energy and focus
Multivitamins aren't just there to boost the immune system. They also play an important role in energy management. For example, B vitamins , such as vitamin B12 and vitamin B6 , are essential for energy production. A deficiency in these vitamins can lead to fatigue, difficulty concentrating, and even mood swings (4).
Minerals like magnesium and zinc are also crucial for optimal energy metabolism. Sufficient levels of these elements allow our bodies to better utilize nutrients and produce the energy needed to meet daily challenges. It's no surprise, then, that many people who are deficient in these elements often feel tired and less alert.
Promote healthy skin, hair and nails
Outward beauty is also influenced by nutrition. Multivitamins can have a direct impact on the health of skin, hair, and nails. For example, vitamin E is known for its antioxidant properties, which helps protect skin from free radical damage. Zinc, another key mineral often found in multivitamins, is also known to promote hair growth and improve nail health.
Many people turn to multivitamins to improve the appearance of their skin, especially when on restricted diets or experiencing nutritional imbalances.
Support bone health
Bone health is an often overlooked aspect when it comes to multivitamins , but these supplements play a fundamental role in preventing bone breakdown. Vitamin D , for example, is crucial for the absorption of calcium , the mineral that helps maintain strong bones.
People who have a lifestyle with little sun exposure or do not consume enough dairy products may benefit from a vitamin D supplement to maintain bone strength.
Prevent nutritional deficiencies
One of the most obvious benefits of multivitamins is their ability to fill nutritional gaps. In our modern world, where diets are often unbalanced, it's easy to suffer from deficiencies in essential vitamins or minerals . Multivitamins can help compensate for these deficiencies, especially in vegetarian or vegan diets, where certain nutrients like vitamin B12 or iron can be harder to obtain.
Multivitamins in the Diet: Role of Vitamins and Minerals
Multivitamins can supplement our diet, but it's always best to get the necessary nutrients directly from food. Vitamins and minerals play a key role in overall health, and a varied and balanced diet can cover the majority of our nutritional needs.
Main vitamins in food:
- Vitamin A: Found in orange and yellow vegetables (carrots, sweet potatoes, squash, peppers) and animal products (liver, eggs).
- Vitamin C: Found in citrus fruits, strawberries, peppers, broccoli, Brussels sprouts.
- Vitamin D: Found in oily fish (salmon, mackerel, trout, sardines), milk, and is also produced by the skin under the effect of the sun.
- B Vitamins: Available in legumes, whole grains, lean meats, and green leafy vegetables.
Main minerals in food
- Calcium: Found in dairy products (milk, cheese, yogurt), fortified plant-based beverages (almond milk, soy milk), kale, broccoli, almonds.
- Magnesium: Found in nuts (almonds, cashews), seeds, legumes, whole grains, spinach, kale, bananas, avocados, dark chocolate (70% cocoa or more).
- Iron: Found in red meats, poultry, offal, seafood, legumes, spices (cumin, paprika, turmeric), pumpkin seeds, sesame seeds.
Benefits of a balanced diet:
- Food provides nutrients in synergy, improving their absorption and effectiveness (example: olive oil helps to better absorb vitamins A and D).
- Fiber and other components of food (antioxidants, omega-3) support better digestion and assimilation of nutrients.
The limits of the power supply:
In certain cases, such as specific diets (vegetarians, vegans), or increased needs (sports), it may be necessary to resort to food supplements to fill the deficiencies (3).
Multivitamins: The Importance of Including Them in a Balanced Lifestyle
Multivitamins, while important with their many benefits, are not a substitute for a healthy lifestyle that includes regular physical activity, good sleep, and a balanced diet.
- Sports: Physical exercise increases vitamin and mineral requirements. Multivitamins help meet these increased needs, supporting muscle recovery and energy.
- Sleep: Good quality sleep is essential, and vitamins like B6 or magnesium, found in multivitamins, can improve sleep and promote recovery.
- Balanced Diet: Although food is the primary source of nutrients, multivitamins are useful for filling nutritional gaps, especially in cases of specific diets or increased needs.
- Stress Management and Hydration: Stress management and proper hydration are also crucial. Multivitamins support the body against the negative effects of stress and help maintain a healthy nutritional balance.
Incorporating multivitamins into a healthy lifestyle optimizes health by addressing deficiencies and supporting essential bodily functions.
How to choose the right multivitamin supplements?
Not all supplements are created equal, so it's important to choose products that are right for your needs. Here are some tips:
- Assess your personal needs: Consult a healthcare professional to determine your vitamin and mineral needs.
- Consider age and gender: Nutritional needs vary depending on age, gender, and health status.
- Choose quality products: Look for supplements made by recognized and certified brands.
When to Take Multivitamins: The Best Time to Maximize Benefits
The timing of multivitamin intake can affect their effectiveness. Here are some tips to maximize their benefits:
- In the morning, with breakfast: Most people prefer to take their multivitamins first thing in the morning, with breakfast. This allows them to benefit from the energizing effects of vitamins B and D throughout the day. Additionally, fat-soluble vitamins (A, K, D, E) are better absorbed with healthy fats present in breakfast.
- During meals: Taking multivitamins with meals improves nutrient absorption and reduces the risk of stomach upset. This is especially important for minerals like calcium , magnesium , and zinc .
- Avoid at night: Some vitamins and minerals can disrupt sleep, especially vitamin B12 , which can have a stimulating effect. Therefore, it is best to avoid taking them late in the day.
The Dangers of Multivitamins: Precautions to Take
Although multivitamins are generally safe, overconsumption can lead to side effects. For example, taking too much vitamin A can lead to liver problems, while too much iron can cause digestive problems. Therefore, it's important to follow the recommended dosages.
When in doubt, it is always best to seek the advice of a healthcare professional before introducing a supplement into your routine.
Conclusion :
Multivitamins can offer numerous health benefits , especially when used to complement a balanced diet. They play a key role in strengthening the immune system, improving energy, and preventing nutritional deficiencies. However, it is essential to choose your supplements wisely, follow the recommended doses, and consult a healthcare professional before incorporating them into your diet.
Multivitamins aren't a miracle solution, but rather a supplement that can help fill nutritional gaps in modern diets that are often deficient. A balanced and varied diet remains the priority for maintaining good long-term health.
Sources:
- Ward, E. (2014). Addressing nutritional gaps with multivitamin and mineral supplements . Springer Link. DOI: https://link.springer.com/article/10.1186/1475-2891-13-72
- Blumberg, J., Bailey, R., Sesso, H., & Ulrich, C. (2018). The Evolving Role of Multivitamin/Multimineral Supplement Use among Adults in the Age of Personalized Nutrition . MDPI. DOI: https://www.mdpi.com/2072-6643/10/2/248
- Biesalski, H., Tinz, J. (2017). Multivitamin/mineral supplements: Rationale and safety - A systematic review. ScienceDirect . DOI: https://www.sciencedirect.com/science/article/abs/pii/S0899900716001155
- Tardy, A.-L., Pouteau, E., Márquez, D., Yilmaz, C., Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence . MDPI. DOI: https://www.mdpi.com/2072-6643/12/1/228?utm_campaign=DSL_sv
