There are numerous health benefits of multivitamins, mores so, vitamins such as vitamins A, B6, B12, C, D, E, and K, together with the minerals iron, zinc, calcium, magnesium, and potassium among others.
Studies show that inadequate minerals and vitamins in the body can leads to wide array of diseases, some of which are very deadly.
Therefore, everyone needs to optimize the intake of minerals and vitamins depending on various physical and psychological factors.
For instance, a study suggests that stressful situations and strenuous exercise can lead to increased requirements of vitamins like the B complex vitamins, as well as vitamins C and E.
People who are in stressful jobs or perhaps are just finding the pace of life too fast may benefit from taking minerals and vitamins supplements.
Who should take a multivitamin?
Currently, modern food processing techniques affect the presence of vitamins and minerals, so your diet may not fully provide your body with all of the essential nutrients that it needs to stay healthy.
However, multivitamins are not for every folk. In fact, multivitamins are not right for everyone and may even harm some individuals.
Therefore, it is very important to consult with your doctor before venturing into any multivitamin supplements.
The reality is that some people may enjoy the health benefits of multivitamins.
- Older adults- Studies shows that vitamin B12 absorption decreases with age, therefore, elderly individuals may need more calcium and vitamin D (1).
- Vegans and vegetarians individuals- it is true that some people don’t eat meat or fish, they purely consume vegetables. However, research suggests that these people may lack vitamin B12, which is only found in animal foods.
In addition, if you follow a plant-based diet, you may be lacking in calcium, zinc, iron, vitamin D, and omega-3 fatty acids, opting you at higher risk of illnesses (3).
- Pregnant and breastfeeding women- Multivitamins are very essential for pregnant and breastfeeding women, however, they should consult their healthcare provider.
- Those who’ve undergone weight loss surgery
- People who are on low-calorie diets
- Have a poor appetite, or don’t get enough nutrients from food alone.
The benefits of multivitamins
Just like other bodybuilding supplements, mineral and vitamins also have advance health benefits. Some of the benefits of multivitamins are as follows:
Multivitamins boost the immune system
Vitamins are strong booster of the immune system. They help strengthen your body defense mechanism to fight off germs and overall health complications.
Studies shows that people supplementing with multivitamins have a stronger immune system.
That is why most patients who undergo surgery are given multivitamins to help them recover faster.
In fact, vitamin K and Vitamin C are well known for their ability to stave off the seasonal bugs and blood clotting.
Furthermore, the immune system reduces with age, that is, older adult has a weak immune system, which is why there is a high mortality rate in people over 55 years old.
All vitamins help the body steer clear of sicknesses; therefore, you need to eat vitamin and mineral-dense diet for stronger immune system.
Multivitamins helps with bone and muscle growth
Another health benefits of multivitamins is that vitamins and minerals are essential for stronger bones and lean muscle.
For instance, Vitamin C, vitamin K, and vitamin D, as well as magnesium and calcium, helps in bone strengthening and improves joint health.
In fact, minerals and vitamins help prevent diseases such as marasmus, rickets, and other micronutrient deficiency diseases (6).
More so, the B vitamins also help to increase energy and improve your muscle recovery rate together with vitamin E.
In addition, zinc plays an important role in helping the muscles grow as cited in most studies.
A good benefits from multivitamins is that it helps strengthen your bones and help you develop lean body muscles. It also prevents arthritis, rickets and many more.
Multivitamins reduce excess body inflammation
Vitamin A and vitamin E have stronger antioxidants properties that reduce excess body inflammation.
Excess body inflammation can lead damage of cells and tissues in the body, which may result to other deadly chronic illnesses.
Active men and women happen to develop the risk of excess body inflammations on joints, especially athletes and bodybuilders.
That is why they are advised to buy multivitamin supplements or eat a vitamin-dense diet to overcome this problem.
I know you may not be athletes or a bodybuilder, but multivitamins are good for the reduction of excess inflammation that may develop during metabolism.
Optimizing your intake of minerals and vitamins can help you reduce your overall body inflammation; prevent the risk of cell and tissues damage by free radicals.
Multivitamins helps in growth and development
Multivitamins are very essential for pregnant and breastfeeding women. It helps in the growth and development of newborns and feotus in the womb.
In fact, even if you eat a super healthy diet, you still need prenatal vitamins.
It takes a lot of vitamins and minerals to grow a baby!
Prenatal vitamins give you extra amounts of these three key nutrients for pregnant women: Folic acid helps your baby’s brain and spinal cord develop correctly(10).
Minerals provide the body with essential electrolytes
Minerals are a good source of electrolytes in the body that helps in signal transmissions in the body fluids.
For instance, supplementing with multivitamins provides the body with sodium and potassium, which are important electrolytes needed to boost mental focus and keep the body hydrated by replenishing any lost during a sweaty training session.
Actually, minerals and vitamins helps you stay focus and improves your brain health and heart health.
Minerals are the main source of essential electrolytes in our body. They are used to boost your mental focus and improve arteries’ functions
Multivitamins Improve memory health
Another health benefits of multivitamins is the enhancement of mental functions.
More so, multivitamins are used in health clinics to prevent Alzheimer diseases and other neurological illnesses(14).
In older adults, multivitamins are used to help them to improve short-term memory recall.
Also, they boost athletes and bodybuilders mental focus to further increase their overall performance.
You need to take enough minerals and vitamins to help boost your mental focus and help reduce the risk of developing neurological disorders. It also helps improve your moods.
Reduces DNA damage
Studies show that minerals and vitamin helps reduce oxidative stress and free radicals that may damage the DNA.
Most athletes and bodybuilders tend to go beyond their limits during their workout as they aim to achieve their dream goals.
This usually damages the DNA, which is termed as oxidative stress.
However, by supplementing with best multivitamins, it reduces the damage to the DNA, keeping you feeling younger for longer, cutting the risk of some types of cancers and other chronic illnesses(21).
You reading this article, it is your time to start maximizing your nutrients intake especially, minerals and vitamins to prevent oxidative stress.
Multivitamins can help in reducing the risk of cell damage by free radical.
Multivitamins boost eye health
According to studies, millions of people have eye problems. It may be due to aging, lack of enough nutrients like vitamins or the use of modern electronic devices.
In fact, age-related macular degeneration is a leading cause of blindness worldwide as cited in studies (22).
According to scientists, they suggest that taking enough vitamins and minerals can help eradicate this pandemic and may reduce your risk of cataracts, another very common eye disease (23).
It shows that vitamins and minerals have stronger antioxidants properties that may help slow age-related macular degeneration progression.
However, no evidence suggests that strong antioxidants in vitamins prevent the disease in the first place.
Studies indicate that multivitamins can help prevent eye diseases as they improve eye health. However, no clear evidence that they treat eye diseases.
Multivitamins may reduce cancer risk
Vitamin use has been associated with a decreased risk of some cancers.
As discussed earlier, vitamins and minerals helps strengthen our immune system. The stronger immune system fights off germs or infections and prevents the risk of developing cancerous cells.
A recent study found that daily multivitamin supplementation significantly reduced the risk of total cancer risk(25).
Therefore, optimizing your minerals and vitamins intake enable you to stay healthier, free from cancer.
Helps in healthy aging
Truth is, as we age, our nutritional needs increase.
At the same time, it gets harder for the body to absorb nutrients, putting us at higher risk of developing chronic illnesses.
Furthermore, medications on the other hand can further deplete our body of nutrients as shown in most studies.
For instance, those who follow HIV/AIDs medications may need more nutrients as compared to healthy you.
However, studies show that supplementing with correct multivitamins can offset these deficiencies and help in healthy aging.
This is one of the health benefits of multivitamins.
Disadvantages of multivitamins supplements
Every coin has two sides, therefore, supplementing with multivitamin may also have some dangers if overdose.
That is why dosage is an important factor to consider when taking multivitamins.
However, multivitamins have advanced health benefits if correctly used.
Although high doses of some vitamins and minerals are fine, high amounts of others can be seriously harmful.
For instance, vitamins A and D can have toxic effects if over consumed.
Actually, pregnant women need to be very careful with their vitamin A intake, as excess amounts have been linked to birth defects (27).
Note that if you take multivitamins and eat a lot of nutrient-dense foods, you can easily exceed the recommended daily intake of many nutrients.
Minerals may also be harmful in high doses. For example, too much iron can be dangerous for people who don’t need it as cited in some studies (28).
There are advanced health benefits of multivitamins as discussed above.
Therefore, you have to ensure that your body does not lack any essential vitamins or mineral, so be sure to always have a good multivitamin in your daily diet.
However, dosage is an important factor to consider when taking multivitamins, as higher dose can be harmful to your health.
For pregnant and breastfeeding women, it is important to rely with your healthcare provider before venturing into multivitamin usage. This implies to everyone who intends to use any supplement.