1. What are multivitamins?
Multivitamins are dietary supplements that contain a variety of minerals and vitamins. Since there are no uniform standards for the production of multivitamins, the nutrient composition can vary depending on the manufacturer. Multivitamins are available in various dosage forms, such as capsules, tablets, powder, chewable tablets, or liquids.
Multivitamins provide the body with essential minerals and vitamins in different forms, such as:
● Vitamins: vitamin A, B group (B3, B6, B9, B12), vitamin C, D, E, etc.;
● Minerals: magnesium, calcium, selenium, iron, potassium, zinc;
● Other ingredients: amino acids, herbs, fatty acids.
The primary purpose of multivitamins is to support the breakdown and metabolism of food and to provide energy for the body's cellular functions. Vitamins also have antioxidant properties that protect cells from damaging free radicals. Another important benefit of multivitamins is fighting infections, repairing damaged cells, and detoxifying the body.
Vitamins also play an important role in body growth. A vitamin deficiency in pregnant women can affect the fetus. It can also impair the physical development of young children who experience vitamin and mineral deficiencies in their early years.
2. Specific benefits of multivitamins for the prevention of various diseases
2.1. Multivitamins and heart disease
Heart disease is one of the most dangerous diseases worldwide, with high rates of both affliction and death. Scientists believe that multivitamins can help improve symptoms of cardiovascular disease, such as reducing heart attacks, strokes, or deaths from heart disease. However, further in-depth studies are needed to demonstrate the specific effects of multivitamins in combating these diseases.
2.2. Multivitamins to improve brain function
Taking multivitamins can also improve memory in older people. They also help improve mood, reduce absorption problems of essential nutrients, and prevent depression.
2.3. Multivitamins for eye health
One of the leading causes of blindness worldwide is age-related macular degeneration. Adequate intake of vitamins and minerals can slow the progression of macular degeneration. In addition, other common eye problems such as cataracts can also be improved by increasing multivitamin intake.
3. Side effects of multivitamin overdose
Improper or excessive use of multivitamins can cause adverse effects such as:
● Pregnant women should be careful when taking vitamin A, as an excess of this vitamin can cause birth defects.
● Smokers should not take multivitamins containing vitamin A or beta-carotene, as these can increase the risk of lung cancer.
● It is important to combine a balanced diet with multivitamin intake, as excessive intake of vitamins can cause undesirable side effects.
4. Who should take multivitamins?
In addition to knowing what multivitamins are, it's also important to know who should take them. Multivitamins are particularly suitable for:
● Vegetarians: A purely plant-based diet can lead to deficiencies in vitamin B12, iron, zinc, calcium, omega-3 fatty acids, and vitamin D. Vegetarians should therefore take multivitamins according to scientific recommendations.
● Older people: With increasing age, the ability to absorb vitamin B12 decreases. However, the need for vitamin D and calcium increases. Therefore, multivitamins are necessary for older people.
● Pregnant and breastfeeding women: During pregnancy, a woman needs twice the amount of nutrients to nourish her baby. Even while breastfeeding, mothers must consume sufficient essential nutrients, which are passed on to the child through breast milk. The type of vitamins and dosage should be discussed with a doctor.
● Other groups: People who follow a low-calorie diet, have recently had bariatric surgery, suffer from loss of appetite, or have poor absorption of nutrients from food.
Who should avoid taking multivitamins?
● Cancer patients or people with a family history of cancer should consult a doctor before taking multivitamins, as they may promote the growth of tumor cells.
● Healthy people who do not have vitamin or mineral deficiencies should not take multivitamins.
In summary, before taking multivitamins, you should improve your eating habits. Eat a balanced diet, eat plenty of fruits and vegetables, and exercise regularly.