Multivitamins are health products containing high concentrations of vitamins and minerals to enhance nutrient intake and overall health. Depending on their formulations and ingredients, these products can play various roles – from boosting immune function and eliminating the nutrient gap to promoting sleep and improving nail, skin, and hair health. Read on to learn a few handy tips and tricks on how to choose the right multivitamins for one’s needs.
Consider their nutritional content
There are several types of multivitamins on the market. Before buying a product, one must consider their nutritional makeup to determine if it is right for them. Most multivitamins contain the following vitamins and essential minerals:
Vitamin A promotes visual health and boosts the immune system.
B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folate, are responsible for helping with energy production, red blood cell production, and digestion.
Vitamin C fortifies the immune system and promotes wound healing.
Vitamin D bolsters immune responses and supports bone and teeth development.
Vitamin E is an antioxidant that can help boost the immune system.
Vitamin K2 improves cardiovascular health, blood clotting, and bone health.
Calcium helps with stronger bones and teeth.
Magnesium promotes muscle and nerve function, improves mood, and boosts heart health.
Zinc strengthens metabolic function and immune response.
Iron boosts red blood cell formation.
Depending on one’s needs, finding a multivitamin that offers the right combination of nutrients in adequate amounts is essential.
It is also crucial to ensure one requires multivitamins before buying them. Most people can meet these nutritional needs by maintaining a balanced meal plan. For instance, vitamin A is abundant in cheese, eggs, and oily fish and broccoli, chickpeas, and liver are rich in B-complex. One can get vitamin C from citrus fruits such as lemons, limes, and oranges and vitamin D from egg yolks, meat, and salmon.
However, multivitamins may be particularly beneficial to some groups, such as:
People over the age of 50
Pregnant women
Breastfed babies or toddlers
Those who avoid certain foods or have a poor eating pattern
Understand the needs of the system
Next, consider the needs. What nutrients is the body lacking? Common nutritional deficiencies across the country include calcium, magnesium, vitamin D, potassium, and fiber deficiency. However, the needs and intensities differ from individual to individual, making it challenging to choose the right multivitamin. To navigate this dilemma, speak to a doctor or nutritionist. They can help one find the right multivitamins based on age, sex, and overall health needs.
Check the daily value
While picking up a multivitamin, it is also important to consider its daily value (DV), which can be found on the label. Check that the supplement has close to 100% of the recommended DV with activated forms of the nutrients to ensure quick absorption. Avoid going beyond the DV, as this can cause toxic nutrient build-up in the body.
Look for the seal of approval
The FDA does not regulate multivitamins. Instead, several private, third-party organizations have taken over the responsibility of testing the efficacy and quality of these products. One such body is the United States Pharmacopeia (USP). So, one can look for their seal of approval on a product to check if it complies with their recommended daily allowance standards and does not contain any harmful ingredients or pesticides. One must also ask one’s doctor about the other organizations that offer quality testing and check for the seals of approval accordingly.
Find a form that fits one’s lifestyle
Multivitamins are available in various forms, including oral strips, gummies, and liquids. If swallowing or taking them with water feels uncomfortable, look for types of multivitamins that work or can be had easily, such as a chew or a gummy. Ease of intake can greatly motivate taking one’s vitamins daily.
Note that those who follow a vegetarian or vegan lifestyle may need to exercise more caution when choosing a multivitamin, as some variants may contain animal-based ingredients such as crushed bone or gelatin. Check the ingredient list carefully for these additions before buying any multivitamin.
Interactions with other treatments
Some vitamins can interfere with other treatments, making them less effective or causing other side effects. For those taking prescriptions, speaking with a doctor about any possible interactions before starting a new multivitamin is crucial.
