Do You Really Need To Take a Multivitamin?

Many diseases treated with vitamins are rare and no longer a major concern in developed countries because of widely available nutrient-rich foods. However, individual vitamin supplementation may be essential in certain cases, such as a deficiency caused by long-term poor nutrition or malabsorption caused by the body’s digestive system not functioning properly.

Who might need additional vitamins or supplements to help with nutrition?

“Supplements are products that add nutritional value to a diet or work to augment health,” said Emmanuel Amofah, D.O., a Primary Care physician at Inspira Medical Group. “Vitamins are a type of supplement. Other types of supplements include minerals, herbs or nutrients like fiber.”

For people who eat a well-rounded, healthy diet with high nutritional value—including fruits, vegetables, whole grains, natural protein sources and healthy fats—multivitamins will likely have little or no additional benefit.

But not everyone manages to eat this type of diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90 percent of Americans get less than the estimated average requirement for vitamin D and E from food sources alone.

Some groups of people are at a higher risk for nutrient deficiencies. They include:
 

• People over the age of 70
• Pregnant people
• People with malabsorption conditions like celiac, ulcerative colitis or cystic fibrosis
• People with illnesses that cause excessive vomiting or diarrhea, which can prevent nutrients from being absorbed
• People on certain medications like diuretics, which can deplete the body’s stores of magnesium, potassium and calcium

Additionally, there are a few common vitamin deficiencies and symptoms that may spark the need for supplements:
 

• Vitamin D deficiency may cause fatigue, bone pain, muscle weakness, and an increased risk of fractures.
• Vitamin B12 deficiency may cause fatigue, weakness, tingling or numbness in the hands and feet, difficulty walking, and mood changes.
• Iron deficiency may cause fatigue, weakness, pale skin, shortness of breath, and impaired cognitive function.

Which multivitamin should I choose?

“Multivitamins come in the form of tablets, capsules, liquids or powders and are packaged as a specific combination of nutrients, such as B-complex, calcium with vitamin D or as a comprehensive multivitamin,” said Dr Amofah.

To decide which multivitamin to take, it’s important to consider why you are taking it in the first place. For example:
 

• You are eating a limited diet or have a poor appetite, so you are eating less than usual
• You are following a restricted diet for longer than one week, such as a liquid diet after a surgical procedure
• You have a condition that reduces your body’s ability to absorb nutrients (celiac disease, ulcerative colitis) or have undergone surgery that interferes with the normal absorption of nutrients
• You have a temporary need for more nutrients, such as during pregnancy
• You are busy and can’t eat a balanced diet every day

If you’re uncertain about whether to incorporate a multivitamin into your routine or which one to choose, seek guidance from a registered dietitian. They can assess your diet and identify any essential nutrients that might be lacking. They can also offer suggestions on how to get these specific nutrients through food or, if necessary, recommend supplemental vitamins.

“It is important to remember that a multivitamin cannot in any way replace a healthy, well-balanced diet,” said Dr. Amofah. “The main purpose of a multivitamin is to fill in nutritional gaps—it provides only a hint of the vast array of nutrients and essential components naturally found in food.”

Inspira offers comprehensive primary care throughout the South Jersey region. Find a provider here.

Inspira Health is a high reliability organization (HRO), which means safety is the top priority for patients and staff. To make an appointment, call 1-800-INSPIRA.