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A multivitamin is a dietary supplement that contains a combination of several vitamins and minerals that help prevent and overcome micronutrient deficiencies. Poor dietary habits, increased nutritional gaps and lifestyle factors such as a sedentary lifestyle, decreased physical activity, and a shift towards junk and convenience foods which are calorie-dense but deficient in vitamins and minerals ultimately result in deficiency. Medical conditions and ageing can also lead to nutritional deficiencies. Prolonged deficiency can lead to conditions such as anaemia, rickets, scurvy. Thus, to tackle these conditions many healthcare providers suggest using multivitamin tablets. Nutritional supplementation not only bridges micronutrient deficiencies but also helps improve other bodily functions. Going ahead, let’s discuss the benefits of multivitamins, the ingredients they are composed of and their role in ensuring optimal cardiovascular and neurological functioning.
Multivitamins and Key Ingredients
Multivitamin supplements comprise several water and fat-soluble vitamins along with trace minerals. They are safe and come in various forms such as capsules, gummies and tablets. There are several misconceptions about multivitamin tablets containing hormones or drugs that hamper health, which hold no truth as multivitamins do not possess any adverse side effects when taken in the Recommended Dietary Allowance which is determined by NIN-ICMR and FSSAI in India. Micronutrients that make up multivitamin tablets include vitamins A, C, D, E, K and B complex and minerals such as molybdenum, zinc, selenium, iron, manganese, copper and calcium. However, it is crucial to keep in mind, that multivitamin tablets cannot replace a balanced diet for healthy living. It is hence important to follow a balanced diet along with supported multivitamin supplementation and regular exercise.
Why Take Multivitamins?
Due to hectic schedules, many individuals are unable to incorporate all essential vitamins and minerals through their diet in the daily recommended amounts leading to increased nutritional gaps and may suffer from nutritional deficiencies. To support these nutritional deficiencies, treatments suggesting the use of supplements and medications in case of extreme deficiencies under the supervision of a physician or healthcare professional are advised. Furthermore, as we age, our body is unable to digest or absorb micronutrients from food properly or the body is unable to convert nutrients into active forms required by the body. People with dietary restrictions, like vegans or vegetarians, are deficient in nutrients such as vitamins B12 or omega-3 and to combat these nutritional deficiencies, consuming multivitamin tablets can ensure overall well-being. Taking multivitamin tablets is an effective way to ensure your body is receiving adequate amounts of essential minerals and vitamins necessary to fill nutritional gaps and address deficiencies. For example, vitamins A, C, D and E boost immunity and vitamin B is crucial to maintain metabolism and sustained energy levels and support cell growth, nerve and immune health.
Top 10 Benefits of Taking Multivitamins Daily
1. Help prevent Nutritional deficiencies:
Due to poor dietary patterns and lower absorption among older adults, multivitamin tablets can be taken to address nutritional gaps for overall well-being. Hence, supplementing the diet with multivitamin tablets that contain folic acid, vitamin D, iron, and other micronutrients can prevent iron deficiency in people above the age of 50 with compromised neurological and bone health.
2. Help Boost Immunity:
Multivitamin tablets contain vitamins A, C, D, E, and B complex, along with minerals like selenium and zinc which can help fight infections, especially during flu season, and support general immunity.
3. Support Cognitive Health:
Ageing, lack of social interaction and constant usage of phones and computers are the major causes of decline in cognitive health. Consuming multivitamins helps lower the risk of cognitive decline by delivering nutrients like folate, vitamin B6, B12 and omega-3s that support brain function. Multivitamins can help improve memory and focus, support overall cognition, regulate mood, and lower stress levels.
4. Strengthen Muscles and Bones:
Optimal muscle and joint functioning depends on the absorption of calcium which is aided by vitamin D in the body. Vitamin D, Vitamin K, phosphorus and magnesium help lower the risk of fractures and joint issues like osteoporosis caused by brittling and weakening of bones. Multivitamins can help retain muscle mass and strengthen bones.
5. Promote healthy ageing:
Antioxidants like vitamins A, E, C, selenium, and zinc present in multivitamins promote wellness and healthy ageing by reducing oxidative stress from the body. Multivitamins containing antioxidants scavenge radicals and strengthen immune functions, lowering the risk for chronic diseases and promoting longevity.
6. Enhance skin health:
Multivitamins contain Vitamin E (Tocopherol), vitamin C, Biotin, and minerals like chromium, zinc and selenium which have antioxidant properties. These antioxidants support skin health by preventing oxidative damage to skin cells and possessing anti-inflammatory properties. They all work in sync to boost skin health by reducing oxidative stress, improving collagen production and protecting the skin from damage.
7. Supports eye health:
Cataracts, glaucoma, and age-related macular degeneration are common concerns around deterioration of eye health due to age. Vitamin A has beneficial properties essential for protecting the cornea and improving vision. Vitamin A forms a component of rhodopsin, which helps the eyes to adapt and see in darkness and dim light. Vitamin C also protects the eye from oxidative stress induced due to exposure to UV light, lowering damage. Vitamin E - in its alpha-tocopherol form - possesses antioxidant properties reducing the risk of developing cataracts. Omega-3 fatty acids found in multivitamins are also essential to prevent dry eye syndrome, hence playing a key role in supporting eye health.
8. Increase energy levels:
Multivitamins are not a replacement for a healthy diet that provides energy to the body for functioning by supporting the metabolism and breakdown of carbohydrates. However, micronutrient deficiencies can lead to low energy levels, especially B complex vitamin deficiencies. Iron too contributes to lowering tiredness and fatigue levels. Thus, taking multivitamin supplements can contribute to replenishment of these depleted energy sources which can further help combat fatigue.
9. Improve Hair Health:
Multivitamins that contain biotin, vitamins A, D, C and E, folic acid, and omega-3 fatty acids help strengthen hair and promote hair growth. Hair health is determined by factors such as age, genetics, hormonal levels, diet and underlying medical conditions. Thus, lifestyle changes along with multivitamin supplementation can help maintain healthy hair and maintain optimal growth results.
10. Lower risk of diseases:
Vitamins like vitamins E and C and selenium possess antioxidant properties that lower the risk of developing tumours and cancer. Complex vitamins like vitamins B1, B2, B6, folate, magnesium, and omega-3 help reduce the risk of developing heart diseases. Having a balanced diet, exercising regularly and supplementation may help protect the organs promoting overall health and well-being.
Who Should Take Multivitamins?
1. people with dietary restrictions:
Individuals who want to manage their weight, athletes, or performers are often on restrictive diets wherein certain foods are to be avoided. Those on a strict calorie-restricted or weight-loss diet may have higher chances of developing nutritional deficiencies due to the elimination of certain foods. A multivitamin supplement can help fill the essential nutrient gaps and requirements in such cases.
2. Pregnant & Lactating women:
Pregnant women and lactating mothers usually have increased nutrient needs. Multivitamin formulas and supplements are often prescribed by healthcare professionals (gynaecologists and obstetricians) to support healthy, complication-free pregnancies in women and healthy foetal and infant growth.
3. Older Adults:
Older men and women might need extra calcium and vitamin D supplements to minimise bone loss, strengthen bones and prevent osteoporosis. Vitamins help form red blood cells, support brain and nerve function, and support DNA synthesis. People above 50 tend to develop a lower absorption rate (like vitamin B12) directly from food. In older adults, it becomes a more complex process. The elderly also tend to suffer from appetite loss and with reduced food intake, chances of developing nutritional deficiencies increase. Consuming the best multivitamin for adults can help address these nutritional deficiencies and help older adults get enough nutrients and maintain a healthy lifestyle.
4. People on specific medications:
People with underlying conditions may take certain medications that can interfere with the absorption of nutrients, depleting their levels in the body, including magnesium, calcium, and potassium. Hence, multivitamins can be taken to tackle medication-related deficiencies after consulting a healthcare provider.
5. People with food allergies:
People with food allergies such as gluten, lactose, or soy avoid certain food groups that may lead to nutritional deficiencies. This can be overcome by taking multivitamin tablets to get the most from supplementation while the allergic foods are restricted.
Conclusion
Multivitamins are available in various forms, such as multivitamin tablets, gummies, capsules, sachets and liquids but it is essential to choose the best multivitamin. This should be done after carefully examining all the ingredients and labels. Steadfast Nutrition’s wellness range offers the best multivitamin tablets to provide the essential nutrients your body needs to function well. However, it is important to note that multivitamins should not completely replace a healthy diet. They may be used as an additional supplementation instead. Multivitamins can help bridge the nutritional gap but lifestyle changes are also required. It is also imperative to always consult a doctor before taking supplements to avoid any potential health risks. To conclude, we can say that taking multivitamin supplements can prove to be an effective way to ensure that all essential nutrient needs are met in adequate amounts.