Are Vitamin Supplements Worth Your While?

03/27/2024

Let’s delve into the scientific theories and justifications behind the usage of multivitamins. 

Multivitamins and Heart disease: 

Undoubtedly, heart disease is growing faster than ever, becoming the leading cause of death across the world. Several factors can contribute to heart conditions, such as a sedentary lifestyle, underlying health conditions, smoking, obesity, unhealthy diet, etc. By working on your daily habits and adopting a healthy lifestyle, you can reduce your risk of developing heart disease. 

Many people think that taking multivitamins reduces the risk of coming across heart disease. However, there is no research to support this statement firmly. 

The outcome is always mixed. Some studies show a reduced risk of heart disease is one of the core benefits of multivitamins, while others show no connection. 

A recent study conducted among women concluded that consuming multivitamins for more than three years was connected to a minimized risk of dying due to heart disease. However, another study found the opposite in men, i.e., no decreased risk of heart disease with the consumption of multivitamins. 

Multivitamins and Cancer:  

Cancer has taken a toll on the world and is responsible for thousands of deaths every year. In the year 2022, the US reported around 2 million cases of cancer, which is concerning for health departments and authorities.

The final evidence is mixed. Some studies show a link between taking multivitamins and a diminished risk of developing cancer. In contrast, others show a connection between the use of multivitamins and an increased risk of cancer.

One assessment examined five randomized controlled trials consisting of 47,289 people. This assessment found that the risk of developing cancer was 31% lower in men. However, there were no effects in women using multivitamins. 

Two types of research linked the long-term use of multivitamins with the lessened risk of developing colon cancer. However, one study had women only, and another included both men and women.

The Physicians’ Health Study II revealed that the long-term use of multivitamins decreases the chances of cancer in men with or without a history of cancer.

Multivitamins and brain functioning:

Your brain functioning starts declining as you age. You may encounter the following symptoms: being forgetful, missing appointments, communication gaps, losing things, etc. However, small examinations conducted on specific populations found that daily use of multivitamins improves memory in older adults.

You must know the fact that multivitamins possess the power to affect your mood. There has always been a link between poor mood and nutrient deficiencies. However, you must not be aware of the link between daily multivitamin consumption and reduced symptoms of anxiety and depression. 

On the contrary, some other reports disclose that multivitamin use doesn’t lead to big changes in mood.

Multivitamins and eye health:

Aging may contribute to muscle degeneration, which can lead to blindness. However, other factors can also cause muscle degeneration, for instance, smoking, a diet rich in saturated fats, high blood pressure, etc.

A study reveals that consuming antioxidant vitamins and minerals may slow down and prevent muscle degeneration. On the other hand, some findings show that the consumption of multivitamins reduces the risk of developing one of the most common eye conditions, cataracts.

Who should avoid taking multivitamins? 

Whenever you take multivitamins, you need to be careful about the dosage. To know the correct dosage, you must seek help from a healthcare professional. This will help you find the dosage that perfectly aligns with your health status. High dosages of some vitamins and minerals might be the right choice for certain people, but high amounts can be dangerous for health. 

Pregnant women who are taking multivitamins need to be extra careful. For instance, taking vitamin A in excess amounts can contribute to congenital disabilities. Therefore, keep in touch with your doctor to stay safe and healthy. 

Coming across Vitamin D toxicity is rare and uncommon. On the other hand, vitamin A toxicity is pervasive and frequent.  

People already eating a diet rich in multiple nutrients need to be extra vigilant. This may exceed the daily recommended intake of certain nutrients. 

If you are a smoker, you are not allowed to take certain vitamins in excess amounts, such as Vitamin A and beta carotene. The intake of these multivitamins in large quantities can raise your chances of developing lung cancer in smokers.

People taking certain minerals in high amounts, such as iron, can stumble upon constipation, upset stomach, and vomiting. Iron can also affect the body’s ability to absorb zinc. People, especially men, need to be wary of their iron intake as they store it more compared to women.

Who should take multivitamins?

Before you start taking anything, you must consult with your doctor. The doctor would never ask you to take multivitamins if there is no necessity. The doctor prescribes you to take multivitamins if your body lacks any critical minerals or vitamins. The following populations should opt for multivitamins under the supervision of the doctor:

Older adults: The body’s ability to soak up vitamin B12 decreases as you age. Also, older adults may require more calcium and Vitamin D consumption with increasing age.

Vegan and vegetarian: Vitamin B12 is mainly found in animal-based food items. So, people following a vegan or vegetarian diet are prone to deficiency of this vitamin. Vegans and vegetarians may also lack the following vitamins and minerals: vitamin D, zinc, iron, calcium, and omega-3 fatty acids.

The bottom line:  

Over the past few years, multivitamins have certainly gained a massive limelight. But are they good for you? Using multivitamins to compensate for poor eating habits is harmful. Eating a balanced diet, healthy habits and an active lifestyle are the ticket to optimal health.

FAQs:

1. What are the potential benefits of taking vitamin supplements? 

The following are the potential benefits of taking multivitamins: 

• High energy levels 

• Maintains heart health

• Boosts immune system

• Minimizes the risk of cancer

• Reduces depression and anxiety 

• Beneficial for skin 

Remember that multivitamins can't compensate for poor eating habits. Instead, focus on eating a healthy and balanced diet. 

2. What are some signs of vitamin deficiency?

The signs and symptoms of vitamin deficiency increase over time, which may include: 

• Fatigue 

• Dizziness

• Shortness of breath 

• Weight loss 

• Muscle weakness 

• Forgetfulness 

• Personality changes 

If you encounter any of the above symptoms, you must look for a consultation with a doctor. If you overlook the symptoms, they may worsen over time. 

3. Can vitamin supplements prevent chronic diseases?

The daily consumption of vitamin supplements in high dosages can be very harmful. Vitamin supplements can't mitigate or reduce the risk of chronic diseases. In order to reduce your chances of coming across chronic diseases, you should focus on an active lifestyle and healthy eating habits. 

4. Are there natural alternatives to vitamin supplements?

Eat fruits, vegetables, lean meat, whole grains, and low-fat dairy products to meet your daily vitamin and mineral requirements. Vitamin supplements can’t replace a well-balanced diet.