CHOOSING THE RIGHT MULTIVITAMIN FOR YOUR NEEDS

A multivitamin is a product containing at least three different vitamins. Despite the name, most multivitamins also contain minerals like calcium, magnesium, or iron, and, in some cases, other natural ingredients, like omega-3s.

SHOULD I TAKE A SPECIFIC VITAMIN SUPPLEMENT OR A MULTIVITAMIN?

If your diet lacks a specific nutrient but is otherwise well-balanced, it’s advisable to take only the supplement you require, such as calcium, vitamin B12, or vitamin D.

A multivitamin is a suitable option to supplement a diet lacking variety or when an individual is at risk of multiple deficiencies, such as due to an illness.

MULTIVITAMINS TAILORED TO DIFFERENT NEEDS

The body’s nutritional needs for vitamins, minerals, and certain other nutrients vary based on factors such as age, gender, physical activity level, and overall health. Multivitamin manufacturers cater to different groups of people by offering a range of products tailored to their specific needs.

Children: Multivitamins designed for children contain a combination of vitamins in doses tailored to their requirements. Some may also include minerals like calcium. It’s crucial to avoid presenting multivitamins to children as candy to prevent them from exceeding the recommended dosage.

Adults (Men and Women): Multivitamins for healthy adults are formulated to meet their nutritional needs. Women’s versions typically contain a slightly higher iron content to compensate for iron loss during menstruation. It’s essential to keep adult multivitamins with iron out of reach of children.

Women Seeking to Conceive, Pregnant, or Nursing: Multivitamins for this group contain higher doses of folic acid to reduce the risk of neural tube defects in the fetus. They also include increased iron to meet the higher requirements during and after childbirth. Women are advised to start taking such multivitamins at least three months before planning pregnancy and continue throughout pregnancy and breastfeeding.

Men and Women Age 50 and Up (Seniors): Multivitamins for individuals aged 50 and above typically have higher doses of calcium and vitamin D to help reduce the risk of osteoporosis. Women in this age group, often menopausal, may have slightly lower iron content compared to regular adult versions.

AREDS Formula for Macular Degeneration: Products labeled as AREDS (Age-Related Eye Disease Studies) contain supplements studied for macular degeneration prevention and treatment. Optometrists or eye doctors may recommend these multivitamins for individuals at risk of or affected by macular degeneration.

ENRICHED MULTIVITAMINS

Manufacturers often incorporate additional natural ingredients into their regular vitamin and mineral formulas, including:

  • Lutein: An antioxidant associated with promoting eye health.

  • Lycopene: An antioxidant linked to heart health and potential benefits in combating certain cancers.

  • Omega-3s: Included in children’s multivitamins to support brain development, while in adults, omega-3s are thought to have positive effects on heart health and the digestive system, among other benefits.

  • Ginseng: A plant extract believed to positively impact energy levels and concentration.

  • Phytosterols: Plant extracts thought to contribute to reducing blood cholesterol levels.

SIMILAR FORMULAS BUT HIGHLY DIFFERENT DOSES: WHICH SHOULD I CHOOSE?

Various brands of multivitamins targeted at specific groups of people can sometimes contain significantly different doses of the same vitamins and minerals. How do you decide which one to choose?

Products with higher doses, such as those meeting 100% of your daily requirements, are not necessarily the better option. If your diet is relatively diverse, you are likely obtaining a substantial proportion, if not all, of the vitamins and minerals your body requires.

As with many aspects of life, moderation is generally the wisest approach when it comes to vitamins.

Before incorporating multivitamins into your routine, it’s advisable to consult with your pharmacist. They can assess whether you genuinely need a multivitamin and assist you in selecting the product that best suits your needs. If you are taking prescription or over-the-counter medications, your pharmacist will also provide guidance on when to take your multivitamin to prevent any potential interactions.