As the name implies, multi-vitamins contain a combination of nutrients commonly formulated in a single capsule, tablet, liquid or powder. Multi-vitamins are one of the most popular supplements on the market. Despite their popularity, the necessity and benefits of a daily multi-vitamin have been the subject of debate in both the popular press and scientific literature. Clinical trials have produced conflicting evidence on long term health outcomes. So, let’s look at some key points around the topic of multi-vitamins.
A brief history of multi-vitamins
The discovery of vitamins was a major scientific advance in the early 19th and mid-20th centuries. The study of these vitamins led to important breakthroughs in our understanding of the link between nutrients, dietary deficiencies and health. The term ‘vitamine’ was first coined by biochemist Casimir Funk in 1912, who is considered the ‘father of vitamin therapy’ and its use for preventing deficiencies and maintaining health.
Today, there are numerous multi-vitamin formulations available in the supplement market. Australian market research from 2018 estimates that 8.3 million Australians regularly consume vitamin and mineral supplements.
What are the benefits of taking a multivitamin?
So, why would you want to take a multi-vitamin? Don’t they just create expensive urine?
The popularity of multi-vitamins is largely due to the convenience of taking a single product that contains several essential nutrients. These combinations of vitamins, minerals and antioxidants may help support the body in various ways, including supporting energy production, immune system health, nervous system function and bone health.
Who may benefit from a multi-vitamin?
Here are some common situations where a multi-vitamin may be considered:
- You don’t eat enough fruit and vegetables in your daily diet. Australian dietary guidelines recommend for adults 5–6 serves (75 g) of vegetables and 2 serves (150 g) of fruit daily.
- You have digestive concerns or food intolerances which may affect nutrient absorption.
- Your dietary intake may be limited by food preferences, dietary restrictions or lifestyle factors.
- You smoke or drink alcohol on a regular basis.
- You are pregnant or trying for a baby.
- You follow a restricted diet or have reduced food intake.
So, should I take a multi-vitamin just in case?
The truth is, if you don’t fall into any of the categories listed above and you eat a well balanced, nutritious diet, you may not need to take a daily multi-vitamin. Many people are able to obtain the nutrients their body needs from food.
There are, of course, some exceptions based on individual dietary requirements. Certain nutrients are found predominantly in animal-based foods, such as vitamin B12 and heme iron, so supplementation may be considered if you are following a plant-based diet. Women who are pregnant or planning to conceive may benefit from folic acid supplementation to support healthy foetal development.
Long term health starts with diet
It might sound boring (and a little obvious), but some of the most meaningful improvements to your health are made through your dietary choices.
Make your mealtimes count. Choose nutrient-dense rather than calorie-dense foods. “Eat the rainbow” and make your plate colourful by consuming fruits and vegetables in a variety of colours. Eating this way increases the amount of different vitamins, minerals and phytonutrients you consume each day.
Ensure you are consuming a source of lean animal or plant-based protein with every meal, along with healthy fats from olive oil, avocados, nuts and seeds. Opt for wholegrain, high-fibre carbohydrates over highly processed, refined carbohydrate options.
Multi-vitamins can be beneficial in helping to fill nutritional gaps that may arise due to dietary or lifestyle factors. The important message to remember, however, is that you can’t out-supplement a poor diet. Making healthy food choices remains one of the best ways to ensure your body receives the nutrients it needs to function at its best every day.
This information is general in nature and is not intended as medical advice. Always read the label and follow the directions for use.
References
National Health and Medical Research Council (2013) Australian Dietary Guidelines Summary. Canberra: National Health and Medical Research Council; The guidelines | Eat For Health
Piro, A., Tagarelli, G., Lagonia, P., Tagarelli, A., & Quattrone, A. (2010). Casimir Funk: his discovery of the vitamins and their deficiency disorders. Annals of nutrition & metabolism, 57(2), 85–88. https://doi.org/10.1159/000319165
Roy Morgan Research (2019) Article 7956: Over 8.3 million Australians buy vitamins, minerals and supplements - Roy Morgan Research
Semba R. D. (2012). The discovery of the vitamins. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 82(5), 310–315. https://doi.org/10.1024/0300-9831/a000124
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