Eating a healthy diet is one of the best ways to support your overall health. A balanced diet based on whole foods provides vitamins, minerals and other essential nutrients that support good health. Still, Americans miss out on some nutrients like calcium, potassium, fiber, and vitamin D. Dietary Guidelines for AmericansThis may explain why daily multivitamin supplements (Multivitamin Mineral Supplement MVM) are the most common dietary supplements used to compensate for nutritional deficiencies in all age groups in the United States. There is a nature. CDC.
“Multivitamins can help people who have difficulty eating a balanced diet, need more nutrients than they can eat, or have difficulty absorbing nutrients. Kelsey Kunik, RDNNutrition Advisor Zenmaster Wellness.
But how do you know when you need to take a multivitamin? Is it safe to take daily? What are the signs of malnutrition? Here, we detail the science behind multivitamins and MVMs, plus 5 sneaky signs you might need to take them.
What is a multivitamin?
Multivitamins and MVMs are nutritional supplements that help meet the body’s requirements for vitamins, minerals and micronutrients essential for good health. “Multivitamins are intended to be taken regularly to correct nutrient deficiencies or to ensure that the body is getting all the micronutrients it needs,” explains the registered dietitian. To do Brittany Lubeck, MS, RD“Usually they are taken orally as gummies, capsules, tablets, chewables, or powders.”
However, the dietary supplement industry is largely unregulated in the United States. Food and Drug Administration (FDA) does not legally require that dietary supplements be approved for safety prior to consumption. In other words, there is no standard for what is in a multivitamin. Fortunately, many brands seek voluntary approval through third parties such as USP and NSF International. “The seals from these and other third parties let you know the supplement contains what it claims to be.
4 Signs You Need a Multivitamin
Nutrient deficiencies can be difficult to detect. But here are some under-the-radar cues that might suggest you need a multivitamin:
Nail health may be compromised
of National Institutes of Health (NIH) It explains that iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body for energy. This can lead to problems. Signs of koilonychia are thin, brittle, spoon-shaped nails. If you have nail scooping (nails scooped outward like a spoon), you are one of his 25% of people in the world with anemia, half of which are caused by iron deficiency. will be stat pearl.
Possible night vision impairment
Night blindness and cloudiness are potential signs of vitamin A deficiency. Vitamin A is reported to play an important role in vision, enabling us to see the full spectrum of light. American Academy of OphthalmologyWithout enough vitamin A, the eye cannot produce the pigment it needs for proper retinal function, leading to night blindness and blurred vision. Vitamin A deficiency is rare in the United States. however, NIH (National Institutes of Health)children and adults with gastrointestinal disorders such as irritable bowel disease, and children and adults with cystic fibrosis or pancreatic insufficiency may be at inadequate risk.
May have cracks in the corners around the mouth
Angular cheilitis, which is characterized by painful cracks in the corners of the mouth, is associated with several nutritional deficiencies, according to 2023 information from . stat pearlThese deficiencies include iron, zinc, and B vitamins such as folic acid, riboflavin, and B12. Fortunately, with proper oral or topical antibiotic treatment, angular cheilitis improves within days and is completely cured in two weeks.
bruising easily
Have you noticed that you bruise easily and take a long time to heal? If so, you may be deficient in vitamins C and K. NIH (National Institutes of Health)A lack of vitamin C weakens blood vessels due to inadequate collagen production, making them more prone to bruising. stat pearlVitamin K is essential for blood clotting and clotting after injury.according to merck manualInsufficient vitamin K levels can lead to easy bruising.
FAQ
Is it okay to take a multivitamin every day?
Taking a daily multivitamin to ensure adequate nutrition is generally safe, but most people with a healthy, balanced diet do not need them. Before, “Always check with your doctor, especially if you have a nutrient deficiency or a medical condition that may affect nutrient absorption and storage,” advises Kuniku.
Should healthy people take multivitamins?
If you are in good health and have a nutritious and balanced diet, you shouldn’t have to stress about taking a multivitamin. If you don’t have nutritional deficiencies, it’s a personal choice whether or not to take a multivitamin,” Lubeck says.
Are multivitamins better than individual vitamin supplements?
Individual supplements may need to be taken instead of a multivitamin if needed. Individual supplements often provide more specific nutrients than a multivitamin. You can opt for vitamin D supplements during the winter months when they are scarce. Another example is if you are vegan or vegetarian and need supplementation with vitamin B12, the nutrient most commonly found in animal products.
How do you know if a multivitamin is working?
The best way to know if a multivitamin is working is to have blood tests to check the levels of various vitamins and minerals in your body. “If the signs of deficiency persist after using the multivitamin for some time, it may not be working,” she says. increase.
Conclusion
Recognizing the signs and symptoms of nutritional deficiencies is important so you know when to take a multivitamin. Unnecessary for everyone. Daily multivitamins are of little benefit if you have a healthy, balanced diet centered on whole foods. Digestive problems, food allergies, and anorexia , or if you are pregnant, talk to your doctor or registered dietitian about taking dietary supplements.
