If you aren’t taking a multivitamin, here are five things to consider

While it’s optimal to get your daily nutritional needs from the foods you eat, it’s just plain difficult. While there is conflicting information out there on the benefits of supplements, guidelines say that supplements may be useful for providing the nutrients you may be lacking from diet alone. Still on the fence? 

Consider these top five reasons to add a multivitamin to your daily wellness routine: 

Healthy aging:

As we get older, our bodies have a harder time absorbing nutrients from food. The National Institute on Aging notes that starting around age 50, people begin to require increased amounts of certain vitamins and minerals.^1,2 In fact, according to a study published in the American Journal of Clinical Nutrition, researchers found that taking a daily multivitamin and mineral supplement may help improve micronutrient deficiencies associated with aging.³ 

Making up for eliminated food groups:  

While some people must cut certain foods like nuts or gluten out of their diets due to allergies, many eliminate particular foods or food groups from their diet voluntarily. This can cause vitamin insufficiency and deficiencies that would be helped with a multivitamin. For example, if you’re following a paleo diet, you might risk a shortage of calcium or vitamin D by eliminating dairy or grains. If you’re cutting back on red meat, a multivitamin could replace the iron and B12 you would normally get from diet.

Getting the RDAs (Recommended Dietary Allowances) you’re not getting from food:

You’ve probably heard that the typical Western diet doesn’t include nearly enough fruits, vegetables, whole grains, legumes or lean protein. Because of that, you don’t always reap the vitamin and mineral benefits that those foods naturally supply. Consequently, most adults are routinely failing to meet their daily requirements for vitamin A, C, D, E, and K, as well as for calcium, magnesium and potassium from diet alone, and this includes fortified sources!⁴ Supplementing with a multivitamin can fill those gaps on a daily basis. After all, the goal should not simply be to avoid blatant vitamin deficiencies, like scurvy with vitamin C deficiency. Borderline vitamin and mineral insufficiency are just as important to avoid and address. Even the most health-conscious eater will benefit from multivitamin support to achieve micro-nutrient sufficiency across the board. 

Getting that extra energy to get through the day:  

In today’s “go-go-go” society, one of the top complaints is a general lack of energy. Instead of reaching for that third cup of coffee, remember that your cells require certain vitamins and minerals to power your busy life; especially if you’re not getting a full eight hours of sleep or eating a balanced diet, a multivitamin can help provide the nutrients you need to feel energetic throughout the day.⁵

Managing stress:

Daily life stressing you out? Vitamins and minerals play significant biochemical roles in supporting and preserving your brain’s cognitive processes, and studies have shown that a daily multivitamin, particularly one with high doses of B vitamins, can help to reduce stress and support a healthy mood.⁶

Ready to add a daily multivitamin to your diet? For a personalised recommendation, speak to your healthcare practitioner to ensure that any medications you’re currently taking won’t interfere with their effectiveness or the effectiveness of the multivitamin.

References

1. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
2. National Institute on Aging. Dietary Supplements. Available at https://www.nia.nih.gov/health/dietary-supplements
3. Xu Q, Parks CG. Multivitamin use and telomere length in women. Am J Clin Nutr. 2009; 89(6):1857–1863.
4. Fulgoni VL, Keast DR. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr. 2011;141(10):1847-1854.
5. Bailey RL, Gahche JJ. Why US adults use dietary supplements. JAMA Intern Med. 2013; 173(5):355-361.
6. Stough C, Simpson T, Lomas J, et al. Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol. Nutrition J.2014;13(1):122.