Multivitamins and minerals are basic need of the body with proper propotion
The most commonly used supplements in the world are multivitamins and multi minerals Their popularity has increased rapidly in the past few decades. Some people believe that need of multivitamin can improve health, compensate for poor eating habits, and even reduce your risk of developing chronic diseases.
Multivitamins are supplements that contain many different vitamins and minerals, sometimes alongside other ingredients (3Trusted Source). Given that there’s no standard for what constitutes a multivitamin, their nutrient composition varies by brand and product (3Trusted Source).
Multivitamins are also referred to as multis, multiples, or simply vitamins.
They’re available in many forms, including tablets, capsules, chewable gummies, powders, and liquids.
Most multivitamins should be taken once or twice per day. Make sure to read the label and follow the recommended dosage instructions.
What do multivitamins contain?
Thirteen vitamins and about 15 minerals are essential to your health (4).
Many produce enzymes and hormones, boost your immunity, and keep your nerves and organs functioning properly (4).
Your body also needs these nutrients for reproduction, maintenance, growth, and the regulation of bodily processes.
Multivitamins may offer many of these vitamins and minerals — but in varying amounts. They may also contain other ingredients like herbs, amino acids, and fatty acids.
Because the Food and Drug Administration (FDA) doesn’t regulate dietary supplements as strictly as it regulates prescription drugs, some may contain higher or lower levels of some nutrients than stated on the label.
Additionally, some supplements may contain ingredients that can interact with medications, so speak with your healthcare provider before starting a new supplement (5Trusted Source, 6Trusted Source).
Furthermore, the nutrients in multivitamins may be derived from real foods or made synthetically, making it essential to purchase your vitamins from a reputable manufacturer.
Heart disease is one of the leading causes of death worldwide (7Trusted Source).
While some believe that taking multivitamins can help prevent heart disease, research doesn’t seem to support it conclusively.
Some studies suggest that multivitamins are correlated to a reduced risk of heart attacks and death, while others show no effects
The evidence regarding multivitamin use and cancer risk is also mixed.
Some studies suggest no effect on cancer risk, while others link multivitamin use to increased cancer risk (9Trusted Source, 11Trusted Source, 14Trusted Source, 15Trusted Source).
One review examined five randomized controlled trials including 47,289 people. It found a 31% lower risk of cancer in men who took multivitamins, but no effect in women (16).
Two observational studies, one including only women and the other including both men and women, tied long-term multivitamin use to a reduced risk of colon cancer
Brain function
Several small studies examining specific populations have found that multivitamins can improve memory in older adults (20Trusted Source, 21Trusted Source, 22Trusted Source).
Multivitamins may also affect your mood. Research has not only revealed links between poor mood and nutrient deficiencies but also between nutritional supplements and reduced symptoms of anxiety and depression (23Trusted Source, 24, 25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).
However, other studies reveal little to no changes in mood
Eye health
Age-related macular degeneration is one of the leading causes of blindness worldwide (31Trusted Source).
One study found that taking antioxidant vitamins and minerals may slow its progression and help prevent it (32Trusted Source, 33Trusted Source, 34Trusted Source).
Furthermore, some evidence indicates that multivitamins may reduce your risk of developing cataracts, another widespread eye disease
Multivitamins may be harmful in some cases
Dosage is an essential factor to consider when taking multivitamins.
Although high doses of some vitamins and minerals are acceptable for some people, high amounts can be harmful.
The appropriate dosage can depend on a vitamin’s solubility, which is categorized into the following two groups:
Water-soluble. Your body flushes out excess amounts of these vitamins through your urine.
Fat-soluble. Since your body has no easy way to get rid of these, excess amounts may accumulate in your liver.
Pregnant people need to be especially careful with their vitamin A intake, as excessive intakes have been linked to congenital disabilities (38Trusted Source). Vitamin D toxicity is rare and unlikely to develop from multivitamin use. However, vitamin A toxicity is more common (39Trusted Source, 40Trusted Source, 41Trusted Source, 42Trusted Source).
If you take multivitamins and eat many nutrient-dense foods, you could exceed the recommended daily intake of many nutrients.
Smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these nutrients may increase your risk of lung cancer (43Trusted Source, 44Trusted Source).
High doses of certain minerals, such as iron, can lead to stomach upset, constipation, vomiting, and fainting. Iron can also limit the body’s ability to absorb zinc (45Trusted Source).
Particularly, men should be mindful of their iron consumption, as they tend to store more of it than women do, as well as individuals who have hemochromatosis.
This condition can lead to a buildup of toxic levels of the mineral and may cause liver cirrhosis, liver cancer, and heart disease. Those with this condition should also avoid vitamin C supplements .
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