Myth or fact: Are multivitamins not needed at all?

There is no point of taking a multivitamin. In fact, there is no point in a multivitamin at all.

— TheLiverDoc (@theliverdr) June 5, 2023

Considering that popping pills has become commonplace, we reached out to experts to understand the role of multivitamins and whether they are needed at all.

Notably, according to Healthline.com, multivitamins are supplements that contain many different vitamins and minerals, sometimes alongside other ingredients, and given that there is no standard for what constitutes a multivitamin, their nutrient composition varies by brand and product.

Are multivitamins really worth taking?

Dr Adrita Banerjee, consultant physician, Godrej Memorial Hospital, Mumbai, said essential multivitamins and micronutrients are extremely beneficial for maintaining health and preventing disease.

“Vitamin A helps with vision, Vitamin C helps in building immunity, Vitamin E helps prevent nerve damage, Vitamin B-complex is a source of nerve regeneration as well as energy, Vitamin D is essential for bone health and Vitamin K helps in clotting of the blood,” Dr Banerjee said.

“These vitamins and essential micronutrients are present in diet, and natural sources of food can help us in gaining them in the body. But the ample amount we require as a daily dietary allowance will be achieved only after consuming a balanced diet,” she said.

According to Dr Banerjee, too much or too little of these vitamins and micronutrients can be equally harmful to the body. “Hence if people are consuming a balanced diet and are meeting their required dietary allowance through natural sources, they may not require additional supplementation. In case dietary sources are inadequate, only then should they be taking multivitamin supplementation,” said Dr Banerjee.

Suvidhi Jain, lifestyle, exercise, and nutrition coach and founder of ‘LEAN by Suvidhi’ told indianexpress.com that it is important to understand that a multivitamin cannot compensate for a bad diet. “It is important to emphasise that if you maintain a good and balanced diet, there is generally no need for a multivitamin. Real food is king, and the foremost focus should be on obtaining all necessary micronutrients through your diet,” said Jain.

A balanced diet is crucial (Source: Getty Images/Thinkstock)

However, some people may have medical conditions or lifestyle factors that increase their nutrient requirements or affect nutrient absorption. “In such cases, a healthcare provider may recommend specific supplements, including a multivitamin, to address any deficiencies and ensure optimal nutrient intake. For example, individuals with specific dietary restrictions, such as vegans or vegetarians, may find it more challenging to obtain certain nutrients solely from plant-based sources,” described Jain.

Furthermore, if you are on a prolonged calorie deficit, a multivitamin may be helpful in supporting your micronutrient requirements, said Jain.

“However, it is crucial to ensure the quality of the multivitamin you choose. Many multivitamins contain cheap compounds with low absorption rates in the body, which can limit their effectiveness. Therefore, it is important to select high-quality multivitamins to ensure optimal nutrient absorption,” said Jain.

According to Jain, it is also important to note that specific vitamins, such as A, D, E, and K, are fat-soluble and can accumulate in the body, potentially leading to toxicity if taken in excess. “In comparison, vitamins B and C are water-soluble, and any excess amounts are easily flushed out of the body, reducing the risk of toxicity,” said Jain.

Additionally, micronutrients are required in very small quantities, usually in micrograms or milligrams. “Thus, it is crucial to be aware of the quantities of nutrients you consume and consider the bioavailability of the sources. Different sources of the same nutrient may vary in how well they are absorbed by the body, so selecting foods or supplements with higher bioavailability can be beneficial,” said Jain.

Always remember to consult a healthcare provider before incorporating any supplements into your diet. They can provide personalised guidance based on your specific needs and ensure that any supplements you take are safe and suitable for you. Jain shared, “It is important to prioritise a well-rounded and balanced diet as the foundation for meeting your nutritional needs.”

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