When you think about improving your health and diet, what is the first thought that comes to mind? For many, taking a nutritional supplement is the answer – and for good reason. Multivitamins provide a combination of nutrients in balanced quantities, which can help support overall health.
However, there is no substitute for a healthy diet that naturally provides all essential nutrients, especially those that may be lacking due to dietary restrictions, age-related issues, or a busy lifestyle. For these reasons, many people turn to the best multivitamins to address nutritional gaps and support their overall well-being.
Let’s briefly look at how vitamins work in the body!
How vitamins work in your body
Vitamins and minerals support various enzymatic reactions and multiple bodily functions.
Some vitamins act as cofactors or coenzymes – for example, the B-complex vitamins serve as coenzymes for specific metabolic reactions that help produce energy. Vitamins C and E function as antioxidants and neutralize free radicals to protect cells from oxidative damage.
Additionally, vitamins may regulate cell signaling and gene expression. Take, for example, vitamin D, which acts as a hormone, influencing calcium absorption by regulating gene activity in certain tissues. Similarly, vitamin A binds to the specific nuclear receptors, affecting cell growth and differentiation.
Health benefits of taking multivitamins
- May reduce the risk of chronic diseases
Free radicals can cause oxidative stress in the body, which is associated with many chronic diseases. Some vitamins help reduce inflammation and act as antioxidants – compounds that protect cells from damage caused by free radicals.
For instance, vitamins A, C, E, and D are known for their antioxidant properties, which help neutralize free radicals.
Therefore, incorporating these vitamins into your diet or through supplementation when necessary may help protect your body against conditions such as osteoporosis, cardiovascular disease, and certain types of cancer.
- May fill dietary gaps
Nutritional gaps – which occur when your nutrient intake is lower than your body’s needs – can result from several factors. The three main factors contributing to nutritional gaps are dietary choices, absorption issues, and lifestyle factors.
Specifically, consuming foods that are high in calories but low in nutrients can lead to nutritional deficiencies. Additionally, lifestyle factors such as stress, smoking, and sedentary habits, along with poor absorption caused by certain medications and health conditions, may impair your body’s ability to absorb nutrients from food.
In such cases, healthcare providers often recommend taking multivitamin supplements to address these nutritional gaps.
- May boost immunity
Studies reveal that a strong immune system protects your body against infectious illnesses, helps you recover from injuries, and maintains your energy levels. That’s why it’s important to focus on strengthening your immune system through a combination of lifestyle habits and proper nutrition.
To naturally maintain a healthy immune system, focus on a balanced diet, adequate sleep, and regular physical activity. A healthy diet should include immune-supporting nutrients, particularly vitamins C, D, E, and the B-complex vitamins.
Vitamins E and C act as antioxidants, helping neutralize free radicals by donating electrons and thereby protecting cells from damage while supporting immune function.
B vitamins help your body produce white blood cells and T cells, which fight against infections. Research has also shown that vitamin D supplements reduce viral replication rates, suppress inflammation, and regulate the activity of T cells.
A nutrient-rich diet containing these nutrients can help keep your immune system functioning at its best.
- May support energy levels
Multivitamins don’t directly provide energy, but they can support the processes that contribute to energy production.
For example, vitamins C, D, and B-complex are involved in energy production. A study found that iron is essential for the production of red blood cells, which transport oxygen to all body parts – an important process for energy production. Additionally, B vitamins, except for B9, are involved in cellular metabolism processes, helping the body release energy.
Therefore, the best multivitamins for energy include vitamins C, D, and B-complex vitamins, as well as iron, which support energy production and help reduce body fatigue.
- May help manage menstrual pain
Many multivitamins for women contain vitamins and minerals that may help manage menstrual pain.
Although effectiveness may vary from person to person, numerous studies indicate that nutrients such as vitamin D, E, B1, B6, magnesium, and omega-3 fatty acids may help ease menstrual pain.
In fact, vitamin D has been found to offer several benefits for women during their menstrual cycle. For example, supplements for women that contain vitamin D may regulate the menstrual cycle, relieve premenstrual syndrome (PMS) symptoms, and reduce period pain.
Incorporating these nutrients into your daily routine not only reduces period pain but also supports hormone regulation, which in turn helps regulate menstrual blood flow.
How to choose multivitamins
With a nutrient-rich, balanced diet, you probably don’t need to take a supplement. However, if you choose to take a multivitamin, consider trusted brands like ACTIVIT, which provides bioavailable ingredients that may ensure better absorption and overall effectiveness. Other factors to consider are:
Third-party testing or certifications
The Food and Drug Administration (FDA) does not approve supplements. Instead, they are regulated under the Dietary Supplement Health and Education Act of 1994 (DSHEA).
These laws make supplement manufacturers responsible for following Good Manufacturing Practices (GMP) and regulations set by the International Organization for Standardization (ISO).
Since the FDA and DSHEA do not approve supplements, many brands turn to third-party lab testing to ensure the safety, effectiveness, and consistency of their formulations. They obtain certifications from several trusted international organizations, including NSF International, the United States Pharmacopeia (USP), and the Banned Substances Control Group (BSCG).
These certifications help ensure you are choosing supplements that meet high-quality standards.
Forms and dosages of ingredients
You take vitamins for their benefits, right? But what if you feel they aren’t as effective as you expected?
To ensure effectiveness, it is important to consider the bioavailable forms of vitamins and minerals. When choosing vitamins, compare their different forms; for instance, vitamin D3 (cholecalciferol) is more bioavailable than vitamin D2 (ergocalciferol).
Chelated minerals and methylated B-vitamins like methylcobalamin – a form of vitamin B12 – are generally more bioavailable and better absorbed in the body. Similarly, vitamin C in liposomal form is more absorbable than ascorbic acid, and B9 as L-methyl folate is more bioavailable than folic acid.
Natural forms of nutrients should also be preferred over synthetic ones. For example, D-alpha-tocopherol acetate, a natural form of vitamin E, is considered superior to synthetic DL-alpha-tocopheryl.
In addition to form, dosage is another key factor that distinguishes a high-quality supplement from others. Excessive doses can be harmful to your health, while insufficient amounts may not provide the desired benefits.
Age, gender, and lifestyle
While many multivitamins are designed for specific life stages or health conditions, some products do not clearly indicate the group they are intended for. For example, supplements for pregnant women have higher iron and folic acid content, while those formulated for the elderly often include added calcium and vitamin D to support bone health.
Therefore, consider the nutrients and their dosages when selecting a supplement, and verify that they are appropriate for your age and specific health needs.
Possible side effects of multivitamins
Generally, multivitamins don’t cause any side effects, but in certain situations, they can.
For example, high doses of minerals like iron may cause constipation, diarrhea, and nausea, and interfere with the body’s ability to absorb zinc. Excessive vitamin D in supplements may raise the risk of kidney stones, while large amounts of vitamin A and beta-carotene could increase the risk of lung cancer in smokers.
Multivitamin and multimineral supplements can also interfere with your medication and cause severe health conditions. Vitamin K, commonly found in supplements, can reduce the effectiveness of blood thinners. Therefore, before starting a supplement, it is essential to consult your healthcare provider.
The bottom line
Though a nutrient-rich, healthy diet is the best source of vitamins and minerals, if you feel a nutrient deficiency, consider taking a multivitamin supplement to address it. Note that research on the benefits of multivitamins has shown mixed results, with several studies finding little to no protection against chronic diseases.
Still, if you’re searching for one, it’s important to choose supplements thoughtfully. Avoid products with unnecessary additives, colorants, or binders. Instead, opt for a certified and natural formulation that supports your overall health.
