5 Facts you should examine about the need for multivitamins

November 10, 2016

Multivitamins first appeared in the US in the early 1940s and today, according to estimates, more than a third of all Americans take a multivitamin.

A survey in Singapore conducted in 2014 revealed 90% of respondents taking multivitamins. Out of this 90%, 56% stated “overall health benefit” and 25% stated “nutritional gaps” as the primary reasons for taking multivitamins.

Let’s examine 5 facts about multivitamins before you weigh its significance to your health:

The concept of “nutritional insurance” was first introduced by a pharmaceutical company when marketing its line of nutrient supplements. Health, convenience, assurance, all bottled for a cost of less than 50 cents a day sounds like a reasonable, risk-free investment to make.

The motive for formulating a multivitamin is for a perceived lack of nutrient intake. And therefore, the rationale behind the ingredients in a multivitamin pill is also an assumption of what is lacking. There is actually no basis to recommend a multivitamin, to be taken on a daily basis, without first considering the quality of the person’s diet or any pre-existing medical conditions.

What it is: A multivitamin pill is a combination of many different vitamins that are normally found in foods and other natural sources, in amounts generally at levels of the “Recommended Dietary Allowances” (RDA). On an average, there are at least 30 nutrients in a multivitamin pill. Most of the nutrients in a multivitamin are neither scarce nor difficult to obtain from common foods. Foods like chicken, pork, fish, green vegetables, fruits, rice, bread, cereal and salt. For elements not commonly found in food, they are only required by the body in “trace” amounts, therefore the chances of being deficient in “trace” elements is rather low. On the other hand, for nutrients that are found to be consumed in insufficient amounts are actually required in much larger amounts that a multivitamin usually provides, such as, calcium and magnesium.

One-size-fits-all solution versus targeted supplementation – Supplements make health sense for certain groups of people like vegetarians, pregnant women, postmenopausal women, people with diagnosed nutritional deficiencies or at risk of nutritional deficiencies – people above 50 years of age. This is not an exhaustive list but rather, to indicate that these special groups of people have established additional nutrient needs backed by research and the type of nutrients they lack are generally similar. For example: pregnant women requires more calcium and DHA because we know that a growing foetus need calcium for bone formation and DHA for brain development. Athletes may be deficient in zinc if they sweat excessively. Elderly commonly experience diminished taste buds which can cause a decrease in appetite and therefore a lack of nutrient intake. Even so, multivitamins may not be the first-line therapy but rather targeted supplementation comprising of specific nutrients, as professionally-determined by a doctor to correct a health concern.

The exceptions: A few nutrients, however, are noted to be consumed inadequately because the RDA is much higher than the amounts acquired from a practical diet. For instance, obtaining sufficient vitamin D from natural food sources alone, is difficult, especially for vegans, those who are allergic to milk and those who are lactose intolerant. For them, vitamin D supplements may then play a pivotal role in supporting good health.

Supplementation cannot simply be a one-size-fits-all solution but rather, addressing a specific need or goal. One should strive to have all 24 essential vitamins or minerals for health primarily through foods. You do not need to stress yourself out just to meet the numbers but rather aim to do so by consuming a variety of food groups as often as you can. You may overeat on one day and under-consume on another, but you will not be malnourished just because of occasional indulgences in food disproportionately. A healthy individual without chronic medical conditions or excessive bad health habits will not be at risk of adverse health effects just because of occasional lapses in good dietary habits. But rather, significant shortfalls over a prolonged period of time. Lastly, supplements cannot replace the goodness and benefits that exercise offers your body.