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You probably know at least one person who swears by taking a multivitamin every day. Or maybe you take a multivitamin yourself.
About one-third of U.S. adults reported taking a multivitamin-mineral supplement in the past month at the time they were asked, according to data collected by the research organization from 2017 to March 2020. Centers for Disease Control and Prevention. Almost a quarter of U.S. teens and children under the age of 19 took a multivitamin during the same time period.
Although there is usually no harm in adding this supplement to your diet, there is no harm in generally healthy adults not taking a multivitamin. Dr. Elizabeth Coeis an internist and medical director of the UCLA Health Integrative Medicine Collaborative.
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“My concern is that people view multivitamins as ‘cheat pills’ so they don’t have to be as strict with their nutritional patterns. It’s not a crutch. ” Ko told CNBC Make It.
Multivitamins are available in a variety of formats, including gummies, capsules, and even liquids, and are becoming increasingly popular. Search word “liquid multivitamin reviews” has been viewed 6 million times on TikTok.
However, if you’re in generally good health, here’s what Ko suggests instead of buying a multivitamin.
Even more important than taking a multivitamin, says Koh, is making sure you’re eating the right foods and getting those vitamins naturally through your diet. Multivitamins typically include vitamins A, B complex, C, D, and vitamins. E, and in some cases minerals such as magnesium and zinc.
“My advice for generally healthy adults is to focus on a plant-based, whole foods, Mediterranean-style eating pattern,” says Coe. “Rich in phytonutrients, vitamins and minerals, this approach should provide most, if not all, of the nutrients you need.”
Adhering to the Mediterranean diet means prioritizing whole grains, beans, and fresh fruits and vegetables. This eating method also focuses on limiting certain foods, such as red meat, processed foods, and sweets.
Koh’s suggestions are supported by research. Following a Mediterranean diet is associated with a decreased chance of developing symptoms such as: type 2 diabetes and Heart disease.
Studies have also shown that there are no significant benefits to taking multivitamins for generally healthy people.a JAMA research A paper published in 2022 looked at more than 80 studies involving more than 700,000 people and found that taking vitamin and mineral supplements, including multivitamins, “doesn’t have much of a role in preventing cancer, cardiovascular disease, and death. or no effect at all.”
“It’s important to remember that multivitamins are never a substitute for a healthy, balanced diet,” said Harvard T.H. Chan School of Public Health. A hub for nutritional advice“source of nutrition.”
“The main purpose of multivitamins is to fill nutritional gaps, providing only a small portion of the vast number of healthy nutrients and chemicals naturally found in foods.”
Still, Coe says some people should consider adding a multivitamin to their diet.
“Vegans and vegetarians tend to have dietary patterns that are low in vitamin D and iron. [and] Vitamin B12. There aren’t many plant-based sources of these nutrients,” she says.
“Vegans or vegetarians may benefit from these supplements, as these levels can be detected with a blood test if they are low.”
Additionally, people who experience stomach problems such as inflammatory bowel disease, or have had bariatric surgery or small bowel resection in the past, may want to talk to their doctor about taking multivitamins. Ko points out.
For people with nutritional deficiencies, “multivitamins may play an important role when nutritional requirements are not met through diet alone.” nutritional source.
However, for generally healthy people, “as long as a person focuses on a whole foods, plant-based, Mediterranean-style diet, a person should get all of their nutrients from food and not take multivitamins.” “But you don’t miss out on nutrients,” says Ko.
“But if they [people] If you choose to take a multivitamin to supplement a balanced diet rather than replace it, I don’t see anything wrong with this approach. ”
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