Multivitamin supplements are a popular way to support overall health and well-being.
According to a 2018 survey by the Council for Responsible Nutrition, more than 75% of American adults take some form of dietary supplement, with multivitamins being the most commonly used type.
But are high-quality multivitamins necessary, and are they safe to take on a daily basis?
In this article, we will explore the potential benefits and risks of taking a high-quality daily multivitamin supplement, including the current state of research and practical tips for safe and effective use.
The potential benefits of taking a high-quality daily multivitamin supplement
High-quality multivitamin supplements can help fill nutrient gaps and support overall health and well-being. The specific benefits of multivitamins will vary depending on individual nutrient needs and dietary habits, but some potential benefits of taking a high-quality daily multivitamin supplement may include:
- Improved nutrient intake: High-quality multivitamins can help ensure that individuals are meeting their daily recommended intake of key vitamins and minerals, particularly for those who have nutrient deficiencies or restrictive diets.
- Reduced risk of chronic disease: High-quality multivitamins may reduce the risk of chronic diseases such as heart disease, certain cancers, and osteoporosis. A 2017 review of studies found that multivitamin use was associated with a lower risk of cardiovascular disease and cancer.
- Improved cognitive function: Some research suggests that high-quality multivitamins may improve cognitive function and reduce the risk of age-related cognitive decline. A 2014 study found that older adults who took a daily high-quality multivitamin for 16 weeks had improved cognitive function compared to those who took a placebo.
- Improved immune function: Certain vitamins and minerals in high-quality multivitamins, such as vitamin C and zinc, may help support immune function and reduce the risk of infections.
- Improved skin health: Some research suggests that high-quality multivitamins may help improve skin health and reduce the risk of skin aging. A 2019 study found that a daily high-quality multivitamin supplement containing vitamins C and E, beta-carotene, and zinc improved skin hydration and reduced skin roughness in women.
The potential risks of taking a high-quality daily multivitamin supplement
While high-quality multivitamins can provide numerous health benefits, they may also have potential risks when taken in excess or by certain individuals. Some potential risks of taking a high-quality daily multivitamin supplement may include:
- Increased risk of nutrient toxicity: Some vitamins and minerals, such as vitamin A and iron, can be toxic in high doses. Taking a high-quality daily multivitamin supplement that exceeds the recommended intake for these nutrients may increase the risk of toxicity and adverse health effects.
- Interactions with medications: Some high-quality multivitamins can interact with certain medications, particularly blood thinners, and may increase the risk of bleeding or other adverse effects.
- Increased risk of mortality: A 2019 study found that older women who took a daily high-quality multivitamin supplement had a slightly higher risk of mortality compared to those who did not take a supplement.
- Digestive upset: Some individuals may experience digestive upset, such as nausea or diarrhea, when taking a high-quality daily multivitamin supplement.
Practical tips for taking a high-quality daily multivitamin supplement
To maximize the potential benefits and minimize the risks of taking a high-quality daily multivitamin supplement,
consider following these practical tips:
- Choose a high-quality multivitamin supplement: Look for a multivitamin supplement that contains key vitamins and minerals in safe and effective amounts, and choose a reputable brand that undergoes third-party testing for quality and purity.
- Follow the recommended dosage: Always follow the recommended dosage on the multivitamin supplement label, and do not exceed the recommended intake for any individual nutrient.
- Consider individual nutrient needs: Consult with a healthcare provider to determine individual nutrient needs, particularly for those with nutrient deficiencies or restrictive diets. A healthcare provider can help determine whether a high-quality multivitamin supplement is necessary and provide individualized guidance on nutrient intake.
- Consider medication interactions: If taking medication, consult with a healthcare provider to determine whether a high-quality multivitamin supplement is appropriate and to ensure that there are no potential interactions.
- Consider age and gender: Choose a high-quality multivitamin supplement that is appropriate for individual age and gender, as nutrient needs may vary.
- Store multivitamins properly: Store high-quality multivitamin supplements in a cool, dry place, and do not expose them to excessive heat or moisture.
In conclusion, high-quality multivitamin supplements can provide numerous health benefits, particularly for those with nutrient deficiencies or restrictive diets.
However, they may also have potential risks when taken in excess or by certain individuals. To maximize the potential benefits and minimize the risks of taking a high-quality daily multivitamin supplement, consider following the practical tips outlined in this article and consulting with a healthcare provider for individualized guidance.
References, Studies and Sources:
- Dietary Supplements: What You Need to Know.” National Institutes of Health. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx
- “CRN 2018 Annual Survey on Dietary Supplements.” Council for Responsible Nutrition. https://www.crnusa.org/resources/2018-crn-consumer-survey-dietary-supplements
- “Multivitamin Use and the Risk of Cardiovascular Disease and Cancer in the Women’s Health Initiative Cohorts.” Journal of the American Geriatrics Society, vol. 65, no. 3, 2017, pp. 598-605.
- “Multivitamin supplementation improves cognition in older men and women.” The Journal of Nutrition, Health & Aging, vol. 18, no. 4, 2014, pp. 416-22.
- “Effect of Oral Intake of Vitamin C and Zinc on Skin Hydration and Wrinkle Formation: A Study among Healthy Women.” Biomedical and Environmental Sciences, vol. 32, no. 12, 2019, pp. 916-919.
- “Multivitamin Supplements and Mortality: A Meta-Analysis of Randomized Controlled Trials.” American Journal of Epidemiology, vol. 188, no. 1, 2019, pp. 181-195.
Owner, entrepreneur, and health enthusiast.
Chris is one of the Co-Founders of Multivitamin.org. An entrepreneur at heart, Chris has been building and writing in consumer health for over 10 years. In addition to Multivitamin.org, Chris and his Acme Health LLC Brand Team own and operate Pharmacists.org, Diabetic.org, PregnancyResource.org, and the USA Rx Pharmacy Discount Card powered by Pharmacists.org.
Chris has a CFA (Chartered Financial Analyst) designation and is a proud member of the American Medical Writer’s Association (AMWA), the International Society for Medical Publication Professionals (ISMPP), the National Association of Science Writers (NASW), the Council of Science Editors, the Author’s Guild, and the Editorial Freelance Association (EFA).
Our growing team of healthcare experts work everyday to create accurate and informative health content in addition to the keeping you up to date on the latest news and research.