Do multivitamins work? Surprising truth

Multivitamins are the most commonly used supplements in the world. Their popularity has increased sharply in the last few decades. Some believe that multivitamins can improve health, compensate for poor eating habits and even reduce the risk of chronic diseases.

WHAT ARE MULTIVITAMINS? Multivitamins are supplements that contain many different vitamins and minerals, sometimes together with other ingredients. As there is no standard for what a multivitamin is, their nutritional composition varies from manufacturer to manufacturer. Multivitamins are also called multiminerals, multis, multiple or simply vitamins. They are available in many forms, including tablets, capsules, chewing gum, powders and liquids. Most multivitamins should be taken once or twice a day. Be sure to read the label and follow the recommended dosing instructions.

WHAT DO MULTIVITAMINS CONTAIN?

Thirteen vitamins and at least 16 minerals are key to your health. Many of them help enzymatic reactions in your body or function as signaling molecules or structural elements. Your body needs these nutrients to reproduce, maintain, grow and regulate bodily processes. Multivitamins can offer many of these vitamins and minerals - but in different forms and amounts. They can also contain other ingredients, such as herbs, amino acids and fatty acids. Because dietary supplements are not regulated by the Food and Drug Administration (FDA), multivitamins may contain higher or lower levels of some nutrients than those on the label. In some cases, they may not even be able to provide all of these nutrients. The supplement industry is known for fraud, so it is important to buy vitamins from a reputable manufacturer. Keep in mind that the nutrients in multivitamins can be obtained from real food or synthetically created in laboratories.

MULTIVITAMINS AND HEART DISEASES

Heart disease is the leading cause of death in the world. Many people believe that taking a multivitamin can help prevent heart disease, but the evidence is mixed. Some studies suggest that multivitamins are associated with a reduced risk of heart attack and death, while others show no effects. For more than a decade, the Medical Health Study II has investigated the effects of daily multivitamin use in over 14,000 middle-aged male physicians. No reduction in heart attack, stroke or mortality was observed. A recent study found that among women - but not men - taking a multivitamin for at least 3 years was associated with a 35% lower risk of dying from heart disease.

MULTIVITAMINS AND CANCER

Evidence of multivitamin use and cancer risk has also been mixed. Some studies suggest no effect on cancer risk, while others link multivitamin use to an increased risk of cancer. In one review, 5 randomized, controlled trials on 47,289 people were examined. A 31% lower risk of cancer was found in men who took multivitamins, but had no effect in women. Two observational studies, one involving women and the other involving men, linked long-term multivitamin use to a reduced risk of colon cancer. Health Study II showed that long-term daily use of multivitamins reduces the risk of cancer in men who do not have a history of cancer. However, this did not affect the risk of death during the study period.

DO MULTIVITAMINS HAVE ANY OTHER HEALTH BENEFITS?

Multivitamins have been studied for several other purposes, including brain function and eye health.

• Brain function

  Several studies have found that multivitamins can improve memory in the elderly. These supplements can also improve your mood. Research reveals links not only between bad mood and lack of nutrients, but also between multivitamins and better mood or reduced symptoms of depression. However, other studies show no effect on mood swings.

• Eye health Age-related macular degeneration is the leading cause of blindness worldwide. One study found that taking antioxidant vitamins and minerals can slow the progression of blindness. However, no evidence suggests that these compounds prevent disease in the first place. However, some evidence suggests that multivitamins may reduce the risk of cataracts, another very common eye disease.

MULTIVITAMINS CAN BE HARMFUL IN SOME CASES

Dosage is an important factor to consider when taking a multivitamin. While high doses of some vitamins and minerals are fine, large amounts of others can be seriously harmful. The appropriate dose often depends on the solubility, which is why vitamins are classified into two groups:

• Soluble in water.

  Your body excretes excess amounts of these vitamins.

• Fat soluble.

  As your body does not have an easy way to deal with it, the excess can accumulate over a long period of time.

Fat-soluble vitamins include A, D, E and K. Although vitamins E and K are relatively non-toxic, vitamins A and D can have toxic effects if consumed too much. Pregnant women must be especially careful with the intake of vitamin A, because excessive amounts are associated with damage to the fetus. Vitamin D toxicity is extremely rare and is unlikely to develop from multivitamin use. However, vitamin A toxicity is more common. If you take multivitamins and eat a lot of foods rich in nutrients, you can easily exceed the recommended daily intake of many nutrients. Smokers should avoid multivitamins high in beta carotene or vitamin A, as these nutrients can increase the risk of lung cancer. Minerals can also be harmful in large doses. For example, too much iron can be dangerous for people who do not have an iron deficiency. Another risk is improper production, which can cause multivitamins to kill much larger amounts of nutrients than anticipated.

WHO SHOULD TAKE MULTIVITAMIN? Multivitamins are not suitable for everyone and can even harm individuals. However, certain groups may benefit from a multivitamin, including:

• Seniors. The absorption of vitamin B12 decreases with age. Older people may also need more calcium and vitamin D.

• Vegans and vegetarians. As vitamin B12 is found only in animal foods, the risk is higher if you practice a plant-based diet. You may also be deficient in calcium, zinc, iron, vitamin D and omega-3 fatty acids.

• Pregnant and breastfeeding women. These women should consult with their healthcare professional, because some nutrients are good and others are harmful. For example, an excess of vitamin A can cause deficiencies in the fetus.

• Other people who may benefit from a multivitamin include those who have undergone weight loss surgery, are on low-calorie diets, have a poor appetite, or do not get enough nutrients from food.

ESSENCE

Multivitamins are not the card for optimal health. In fact, the evidence that they improve health in most people is weak and inconsistent. In some cases, they can even be harmful. If you are deficient in nutrients, it is best to supplement them with that particular nutrient. Multivitamins contain many nutrients, most of which you do not need. In addition, you should not take multivitamins to correct a poor diet. Eating a balanced diet, fresh, whole foods is much more likely to ensure good health in the long run.