VITAMINS and minerals are micronutrients essential for your body to carry out a range of normal functions. They are not produced by the body and must be derived from what we eat so some say it's best to take multivitamin supplements every day to remain healthy.
Is this true?
Verdict:
FALSE
Studies have shown that you get more than enough vitamins and minerals from a healthy and varied diet and supplementing it with a daily dose of multivitamins has little benefit and can in fact be detrimental to your health.
Vitamins are organic substances that are generally classified as either fat- or water-soluble.
Fat-soluble vitamins (A, D, and K) dissolve in fat and tend to accumulate in the body whereas water-soluble vitamins (C and B-complex such as B6 and B12) must dissolve in water before they can be absorbed and therefore cannot be stored. Any unused water-soluble vitamins are flushed out by the body through your pee.
Minerals on the other hand are inorganic elements, such as iron, zinc and calcium, which are present in soil and water which are either absorbed by plants or consumed by animals. We then get it by consuming those plants and animals, this is also are the main way we get our vitamins.
So a diet that includes plenty of fruits, vegetables, whole grains along with protein and adequate fats provide more than enough vitamins and minerals for the average person so there is no need to top it up with multivitamins.
Of course, there are edge cases where supplemental vitamins and minerals are required such as if someone has a deficiency caused by the environment or a health condition, or if they are pregnant. In those cases, it's best to listen to your doctor on what you should be taking.
As for taking more than is required, the pros simply do not justify the cons.
An analysis of research involving 450,000 people found that multivitamins did not reduce the risk of heart disease or cancer.
Another study tracked 1,708 heart attack survivors who took either a high dose of multivitamins or a placebo for 55 months and found that there was no difference in the rates of later heart attacks.
Also, multivitamins do not protect you from the risk of mental decline, such as memory loss or slowed-thinking, in old age. A study that tracked 5,947 people for 12 years saw no benefit to taking multivitamins to prevent mental decline.
Of course, there are more examples but it's safe to say that there is no benefit to taking multivitamins if you are already on a healthy diet and are not pregnant.
However, overdosing on multivitamins can be dangerous as many vitamins and minerals become toxic if over-consumed.
Water-soluble vitamins are generally safe in large amounts as your body will excrete any over-supply but mega-doses can still lead to potentially dangerous side effects.
Very high doses of vitamin B6 can lead to irreversible nerve damage over time. Similarly, high doses of Niacin - typically over 2 grams per day - can eventually cause liver damage.
Fat-soluble vitamins on the other hand become stored in the body so the likelihood of overdosing is higher.
While rare, taking too much vitamin A, D, or E can lead to harmful side effects whereas vitamin K seems to be relatively harmless.
A vitamin A overdose over time can cause chronic pain and changes to your skin and vision. Not only that, but it can also cause liver and even brain damage.
Vitamin D on the other hand, if taken in too large doses can cause a build-up of calcium in the blood which could eventually cause bone and kidney problems.
As for vitamin E, overdosing on this vitamin can lead to major internal bleeding events. These can be serious, including the potential for intracranial haemorrhage.
In conclusion, if you are a healthy person who is not pregnant, there is no need for you to take any supplements as long as you maintain a healthy diet and lifestyle. However, if you are suffering from any condition or are pregnant, you should listen to your doctor and follow their advice.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868488/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3858850/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4143134/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241405/
6. https://www.ncbi.nlm.nih.gov/books/NBK538510/
7. https://pubmed.ncbi.nlm.nih.gov/28827489/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6211325/
9. https://www.ncbi.nlm.nih.gov/books/NBK564373/
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