One in three adults regularly takes a multivitamin, a supplement containing more than one vitamin and mineral. One popular formula is a “broad spectrum” multivitamin; This means it contains all or most vitamins and minerals in amounts that do not exceed the Recommended Daily Values for these nutrients.And if these are part of your morning routine or you’re wondering whether you should start them for your health, you’re in the right place. In this article, find out why they’re so popular, what research actually says about their health-boosting abilities, and whether you should pick one up or skip it!
Claim About Multivitamins
People have their own reasons for taking multivitamins; This could be to increase their intake of certain nutrients, make sure they get what they need in their diet, improve their health, or help prevent disease.
One thought is that taking additional vitamins and minerals important for body function in capsule form may serve as a hedge if you cannot get these nutrients from whole foods. “It is reasonable to think that important vitamins and minerals could be extracted from fruits and vegetables, packaged into a pill, and people could avoid the hassle and expense of eating a balanced diet,” the authors of one editorial wrote. JAMA.
This may be why many people turn to multivitamins. In one survey, 92 percent of people who take supplements say they are essential for their health.More specifically, people report taking these medications to fill nutritional gaps in their diets, optimize their health, and support immune function.So are these assumptions valid? What does the research actually show?
Scientific Research on Multivitamins
The U.S. Preventive Services Task Force (USPSTF) analyzed available data on whether multivitamins could help prevent heart disease or cancer. The consequences? There isn’t enough evidence to suggest they help, and there isn’t enough data to weigh the benefits against the harms to make a recommendation either way.
Published in USPSTF’s meta-analysis, JAMAResearchers who reviewed 84 studies on multivitamin use concluded there was “little or no benefit” in preventing cancer, heart disease and death; In some cases, even beta-carotene (the precursor of vitamin A). In fact, lung cancer has been observed to increase in those at high risk of the disease.
Although research shows that dietary patterns that include fruits and vegetables help reduce the risk of cardiovascular disease and diabetes, there is no clear evidence that packaging vitamins in a pill helps prevent these chronic diseases, says Jenny Jia, an instructor in medicine and preventive medicine. Northwestern Medicine in Chicago and a co-author of this study JAMA Editorial mentioned above.
Dr. Another point of conflict is that existing research on multivitamins and health outcomes does not include a diverse group of people, Jia says. Typically, people who participate in vitamin studies tend to be motivated to be healthy, he says. “They adopted healthy patterns, such as eating more fruits and vegetables. “There are definitely some gaps in the current research,” says Jia. Would the outcome have been different if the study had included more diverse participants from a variety of socioeconomic backgrounds – would we have seen a benefit? It’s hard to say anything without this data.
There’s an important time when a multivitamin is needed: If you’re considering or trying to get pregnant. The American College of Obstetricians and Gynecologists says pregnant women need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins and vitamin C.You’ll want to get these through food, but prenatal will ensure you get what you need to be healthy during pregnancy. It is recommended prenatally, given that you are unlikely to get the amount of folic acid you need, which reduces the risk of neural tube defects.
So Should We Take Multivitamins?
There is no good evidence that multivitamins are universally useful. “To my knowledge, the preponderance of data does not support an overall benefit of multivitamin supplements for the general population,” says Alice Lichtenstein, DSc, Gershoff Professor and Senior Scientist at the USDA Human Nutrition Research Center at Tufts. University in Boston.
This means not everyone needs it – but do it You? The diet you eat and the supplements you take are solely your choice. If you decide that you’re going to take a multivitamin after fully considering why you want to take it and weighing the pros and cons, you can certainly do so. In this case, Dr. Lichtenstein recommends finding a product that contains no more than 100 percent of the RDA of each of the nutrients in the formula. In addition, she recommends looking for a product that has third-party certification from an organization such as USP, indicating that the ingredients listed on the label are in the product, that it does not contain harmful levels of contaminants, and that it was manufactured appropriately. a safe and hygienic environment.
Additionally, a multivitamin cannot provide all your nutrients. “If the decision is made to rely on a multivitamin supplement, it is important to know that not all dietary ingredients associated with positive health outcomes are present in pills,” says Lichtenstein. “This includes fiber and thousands of other compounds, sometimes called phytochemicals, that we get from foods that have not yet been identified or whose biological effects have not been determined,” he says.
Foods contain a matrix of important nutrients and compounds and can support our health in important ways that we may not yet be aware of. That’s why you can’t rely on a multivitamin to contain everything you need to be healthy. Lichtenstein points to a scientific statement from the American Heart Association, which he also wrote in 2021, that clearly outlines the elements of a diet that supports cardiovascular health:
Consume the amount of calories that supports a healthy body weight (this varies by individual and a registered dietitian can help you determine your optimal calorie intake)
Eat fruits and vegetables
Eat whole grains
Consume healthy protein sources, including plant protein, fish and seafood, low-fat and fat-free dairy products, and lean meats
Use liquid vegetable oils and avoid tropical oils and partially hydrogenated oils
Choose minimally processed foods
Minimize added sugar
Prepare foods with little or no salt
If you don’t drink alcohol, don’t start; if so, limit your intake
And yes, it’s more steps than popping a pill, but there’s good evidence behind creating these habits to prevent disease, but the same can’t be said for multi. Other lifestyle habits, such as exercise, also protect against disease.
Think about why you’re considering buying a multi. “Are you trying to live a long and healthy life? If you are, we have some evidence-based practices that are known to help prevent heart disease, such as not using tobacco, drinking alcohol in moderation or less, maintaining a healthy body weight, exercising regularly, and eating a healthy diet,” says Jia. “Add these healthy lifestyle behaviors to “We have more evidence than multivitamins,” he says.
take away
Multivitamins are among the most popular supplements for adults. Contrary to popular belief, there is no good evidence that multivitamins prevent disease. Those who want to become pregnant or are pregnant should take a prenatal supplement, a type of multivitamin.
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