In the modern world, grabbing a bite on the way to work is a common practice as people don’t have the time to sit and have a wholesome meal! No wonder our diet is lacking in essential nutrients that are crucial for good health.
Multi-vitamins are what we need to fill this nutritional gap since even a generous share of vegetables and fruits cannot make up for our daily dietary requirements!
These multi-vitamins offer a multitude of benefits, and we have listed down some for you!
What are multivitamins?
Multivitamins are a blend of essential micronutrients. They are a combination of vitamins and minerals. Also referred to as “Multis” or “Multiples,” multivitamins are available in different forms. These may be tablets, powders, soft gel capsules, injectables, and liquid.
Tablets are hard pills with a good shelf life. But only 20-30% of the nutrients get absorbed, and swallowing tablets is not easy for some people. A soft gel capsule is a better option in that case.
Liquid supplements are best in terms of absorption rate. But they are comparatively expensive.
Why do we need multivitamins?
Our daily diet does not adequately supply all the essential nutrients. Even certain medical conditions, poor appetite, food faddist diets, and stages of life can call for additional nutrients. That is why you need to support your diet with an additional intake of multivitamins and supplements.
For instance, pregnant women require 400 mcg of folic acid daily, which is essential in the healthy development of the infant’s nervous system. The woman needs to acquire folic acid from external sources like multivitamins.
Similarly, Vitamin B12 absorption slows down as people get older. Simply relying on the diet for obtaining B-Complex vitamins is not enough.
Even when not suffering from any illness, factors like stress and abnormal sleep cycles can interfere with nutrient absorption in the body. Hence, it becomes necessary to give your body a boost through multivitamins!
If you’re on a strict vegan diet, multivitamins are your friends!
What do multivitamins contain?
Our body requires thirteen vitamins and sixteen minerals. In addition to these, multivitamins contain amino acids, fatty acids, and herbal extracts.
If you were to take individual supplements, you would have to take 175 of them every week to get the nutrients that a single dose of multivitamin provides!
Benefits of Multivitamins
Do you fall sick too often? It is a sign of vitamin deficiency. Here’s why micronutrients are essential to boost immunity.
Vitamin A supports in synthesizing white blood cells that help in fighting viruses. While Vitamin E is an antioxidant, it fights free radicals, and Vitamin K is essential for good heart and bone health.
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Homocysteine, an amino acid, has been highly associated with stress. Vitamin B reduces the levels of homocysteine in the bloodstream.
Magnesium is an essential mineral that 80% of people lack. Magnesium brings down the levels of stress considerably.
Pair the magnesium supplements with calcium supplements.
Your beauty regime is incomplete without multivitamins! Ensure a good supply of nutrients for radiant skin!
Biotin can prevent skin infections and acne. A deficiency can result in dryness and cracks.
Vitamin A is needed to produce skin cells. Vitamin E protects the skin from contaminants and keeps the skin hydrated as it is an antioxidant. It also prevents wrinkles from showing up too early.
Nourishes the hair
Are you tired of constantly switching shampoos and hair oils? But that alone may not nourish your hair!
Vitamin A helps in the synthesis of sebum that keeps the scalp moisturized. It also prevents hair loss. Vitamin B helps in transporting oxygen and nutrients to the scalp, which invigorates hair growth.
Vitamin D helps in producing new hair follicles, while Vitamin C delays the aging of hair.
Improves the functioning of the brain
Research has shown a relationship between the consumption of multivitamins and memory.
Omega-3 fatty acids and Vitamin B12 work together in improving memory. Ginkgo Bilobal, an herbal supplement, promotes better functioning of the brain.
Vitamin C is vital to prevent behavioral abnormalities and cognitive impairment.
Promotes good heart health
Vitamin B1, B2, B6, and Niacin help in reducing the risk of cardiovascular diseases. Omega-3 fatty acids support lowering the levels of triglycerides that contribute to coronary artery diseases.
An adequate amount of magnesium is vital to keep the blood pressure and cholesterol level in control and prevent the hardening of arteries.
Helps in muscle growth
Vitamin A helps in synthesizing proteins which is necessary for increasing muscle mass. Vitamin C is essential in the production of collagen and acts as an antioxidant.
Vitamin E plays a crucial role. It helps in repairing the plasma membrane of the cell. The plasma membrane of muscle cells tears more quickly. Hence, it is needed to prevent muscle disorders.
Lowers the risk of cancer
Even though there isn’t enough evidence that supports the direct association of multivitamins with the prevention of cancer, they can reduce the risk up to some extent.
Cancer cells undergo abnormal cell division. Folate helps in preventing it.
Maintains eye health
Since time immemorial, we have heard carrots are beneficial for the eyes. But eating carrots may not be enough!
Vitamin A is significant for maintaining a clear cornea. It helps in preventing diseases like cataracts and glaucoma. It also improves eyesight and prevents muscular degeneration that causes permanent eye damage.
Vitamin E, C, and B protect the eye from oxidative damage.
Have you been too grumpy lately? Your diet might be missing a chunk of essential vitamins and minerals!
Vitamin D improves concentration, fixes sleep abnormalities, brings down irritability and fatigue. For people who do not get frequent exposure to sunlight, taking Vitamin D supplements is important because food sources do not provide it in sufficient amounts.
Vitamin C and K are also effective in bringing down the symptoms of depression.
What to look for in a multivitamin?
Guidelines for buying a multivitamin
- Check out the combination of nutrients. Look for a multivitamin that is allergen-free and bioavailable, easier to absorb.
- In addition to vitamins, it should include rare trace minerals.
- Go for the one which requires minimum dosage for fulfilling the recommended daily allowances of vitamins and minerals.
- Only consume the recommended amount. Overdose of Vitamin A, D, E, and K can result in serious side effects.
- Never take it with antacids and dairy products. They contain calcium.
- Avoid using salt substitutes in your diet.
- In case of allergy or medical condition, always consult the doctor. Multivitamins can interfere with certain medications like antibiotics, diuretics, and antacids.
Always read the label and the instructions. Seek the doctor’s advice to know what is best for you. However, be ready to include it in your diet regimen. Multivitamins will help you feel energized while fulfilling your nutritional requirements.