Are Multivitamins Allies of Health or Unnecessary Supplements?
In today’s fast-paced world, where convenience and quick solutions are common, multivitamins present themselves as an attractive option to meet nutritional needs in a practical and efficient way. But are these supplements really essential for health?
According to a study published in the journal Nutrients in 2023 [1], multivitamin supplementation can be beneficial for certain population groups, such as the elderly, pregnant or breastfeeding women, and individuals with proven nutritional deficiencies. However, for most healthy people who consume a balanced diet, the benefits of multivitamins are less clear and, in some cases, may even be harmful.
Understanding Multivitamins
Multivitamins are supplements that contain various vitamins and minerals essential for the proper functioning of the body. They are found in various forms, such as tablets, capsules, gummies, and even powder to be added to drinks or food. The composition of multivitamins varies according to the brand and target audience, but generally includes B vitamins, vitamin C, vitamin D, vitamin E, calcium, iron, and zinc.
Potential Benefits of Multivitamins
- Prevent nutritional deficiencies: For individuals with restrictive diets, difficulty absorbing nutrients, or chronic diseases that affect absorption, multivitamins can help prevent nutritional deficiencies and their negative consequences for health.
- Improve immune function: Some vitamins and minerals, such as vitamin C, vitamin D, and zinc, play an important role in immune function. Studies suggest that supplementation with these nutrients can reduce the risk of infections, especially in populations with deficiencies.
- Increase energy: Fatigue can be a symptom of nutritional deficiencies. Multivitamin supplementation can help increase energy levels in individuals with proven deficiencies.
- Protect against chronic diseases: Some observational studies have associated multivitamin use with a lower risk of chronic diseases, such as heart disease, some types of cancer, and neurodegenerative diseases. However, it is important to note that these studies do not prove cause and effect, and more research is needed to confirm these results.
Risks and Precautions
Despite the potential benefits, multivitamins can also present risks, especially when used inappropriately or in excessive doses. Among the main risks are:
- Drug interactions: Multivitamins can interact with medications, altering their effectiveness or increasing the risk of side effects. It is crucial to consult a doctor or pharmacist before starting multivitamin use, especially if you are already taking any medication.
- Excess of vitamins and minerals: Excessive intake of some vitamins and minerals, such as vitamin A, vitamin D, and iron, can be toxic and cause various health problems. It is important to follow the dosage instructions for multivitamins and not exceed the recommended dose.
- Masking nutritional deficiencies: Multivitamin supplementation should not replace a balanced and nutritious diet. If you suspect any nutritional deficiency, consult a doctor or nutritionist for an accurate diagnosis and appropriate treatment.
Who should take multivitamins?
The decision to take multivitamins or not should be individualized and based on a medical or nutritional evaluation. According to the National Institutes of Health in the United States [2], multivitamins may be beneficial for the following groups:
- Elderly: With aging, the body’s ability to absorb and utilize nutrients may decrease, increasing the risk of deficiencies.
- Pregnant or breastfeeding women: Nutritional needs during pregnancy and breastfeeding are greater, and multivitamins can help ensure that the mother and baby receive the necessary nutrients.
- Individuals with restrictive diets: Vegetarians, vegans, and people with food allergies or intolerances may have difficulty getting all the nutrients they need from diet alone.
- Individuals with chronic diseases: Some chronic diseases can affect nutrient absorption, increase the risk of deficiencies, or have a negative impact on overall health. In these cases, multivitamin supplementation may be recommended by the doctor as part of the treatment, but always under professional supervision.
General Recommendations
- Consult a doctor or nutritionist before starting multivitamin use. A healthcare professional can assess your individual nutritional needs and recommend the most suitable multivitamin for you.
- Follow the dosage instructions for multivitamins. Do not exceed the recommended dose, as this can increase the risk of side effects.
- Inform your doctor about all medications you are taking, including supplements and herbal medications.
- Maintain a balanced and nutritious diet. Multivitamins are not a substitute for a healthy diet rich in fruits, vegetables, greens, whole grains, and lean proteins.
- Engage in regular physical activity. Physical activity is essential for maintaining overall health and can help improve nutrient absorption.
Multivitamins can be a useful tool for some people, but they are not always necessary. The decision to take multivitamins or not should be individualized and based on a medical or nutritional evaluation. If you are considering taking multivitamins, consult a doctor or nutritionist to discuss your risks and benefits.
