Written by Michelle Burington, Dietetic Intern, OSF Saint Francis Medical Center
Did you know that one in every three Americans takes a dietary supplement? The pill popping popularity along with the abundance of vitamin and mineral supplements lined up along grocery store shelves might make you start to wonder if you need to take one too. These bottles tout alluring health claims, which may have you thinking your diet isn’t doing its job. The fact of the matter is, if you are generally healthy and eating an overall well balanced diet, it is likely that you do not need to take a multivitamin. However, if you fall into any of the following categories, you may benefit from a daily multivitamin or another dietary supplement.
You are:
- An older adult (50+)
- Vegetarian or vegan
- Pregnant or are trying to become pregnant
- Breastfeeding
- A competitive athlete
- Restricting your diet to less than 1,600 calories per day or eliminating whole food groups
- Unable to eat, digest or absorb certain foods for any reason (allergies, intolerances, celiac disease, ulcerative colitis, or other medical conditions)
If you don’t fall into any these categories, but are still thinking about taking a multivitamin for “insurance,” there are a few things you should consider before buying:
- Look for a reputable brand from a well-known manufacturer.
- Since supplements are not regulated in the United States, buy from companies that voluntarily submit their products to be tested for quality and purity before they are sold in stores (look for Consumer Lab Approved, USP Verified or NSF Certified on the label).
- Check the label to make sure there aren’t any vitamins or minerals that far exceed 100% of the recommended daily value.
- Consider your age and gender. For example: women need more iron, and older adults need more vitamin D, B12, and calcium. Some multivitamins are specially formulated to fit these needs.
Another factor to consider is the form of your multivitamin. Some forms that are available include gummies, chewable tablets, capsules and liquid vitamins. What is the difference, you ask? One difference is how fast you absorb the vitamins. Liquid vitamins are the most easily absorbed, but they are also the most expensive and have a shorter shelf life than chewable tablets or capsules. On the contrary, gummy vitamins are absorbed slower and generally have lower concentrations of vitamins and minerals per gummy, so you don’t get as much bang for your buck (You have to take two gummies for every one capsule or chewable tablet to get the same amount). With gummy vitamins, it is also important to remember that they are just that, vitamins. The tempting taste might make you want to have more than just two, but when consumed in high amounts, they can be harmful to your health.
Studies reviewing the effects of taking a daily multivitamin have shown that they can fill vitamin and mineral gaps when your diet is poor, but there don’t seem to be any long term benefits for otherwise healthy individuals (such as longer lifespan). Instead, it is best to include a wide variety of nutrient-rich foods to promote optimal health and reduce your risk for chronic diseases.
If you are still worried you are not getting all the nutrients you need, talk to a dietitian about strategies to modify your diet to maximize your intake of essential vitamins and minerals and reap the benefits of a nutritious diet.
References
- Bruso, Jessica. “Absorption of Gummy Vitamins Vs. Chewables.” LIVESTRONG.COM, Leaf Group, 11 June 2015, www.livestrong.com/article/443399-absorption-of-gummy-vitamins-vs-chewables/.
- “Choosing the Right Multivitamin Supplement For You.” Consumer Reports, Sept. 2010, www.consumerreports.org/cro/2012/05/multivitamins/index.htm.
- Denny, Sharon. “Vitamins, Minerals and Supplements: Do You Need to Take Them?” Eat Right, The Academy of Nutrition and Dietetics, 7 Jan. 2016, www.eatright.org/resource/food/vitamins-and-supplements/dietary-supplements/vitamins-minerals-and-supplements.
- “Dietary Supplement Advice.” Eat Right, The Academy of Nutrition and Dietetics, 28 Jan. 2014, www.eatright.org/resource/food/vitamins-and-supplements/dietary-supplements/dietary-supplements.
- “Dietary Supplements: What You Need to Know.” Family Doctor, American Academy of Family Physicians, Feb. 2014, familydoctor.org/dietary-supplements-what-you-need-to-know/.
- “Multivitamin/Mineral Supplements Fact Sheet For Health Professionals.” National Institutes of Health, U.S. Department of Health and Human Services, 8 July 2015, ods.od.nih.gov/factsheets/MVMS-HealthProfessional/.
- “Position of the American Dietetic Association: Nutrient Supplementation.” The Journal of the American Dietetic Association, vol. 109, no. 12, Dec. 2009, pp. 2073–2085. doi:10.1016/j.jada.2009.10.020.
- “Practice Paper of the Academy of Nutrition and Dietetics: Selecting Nutrient-Dense Foods for Good Health.” The Journal of the Academy of Nutrition and Dietetics, vol. 116, no. 9, Sept. 2016, pp. 1473–1479. doi:10.1016/j.jand.2016.06.375.
- Tadlock, Lindsay. “What Is the Difference Between Chewable Vitamins &Amp; Capsules?” LIVESTRONG.COM, Leaf Group, 30 June 2015, www.livestrong.com/article/322192-what-is-the-difference-between-chewable-vitamins-capsules/.
- Zelman, Kathleen M. “How to Choose a Multivitamin Supplement.” Edited by Elizabeth Ward, WebMD Ask the Nutritionist, WebMD, www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/choose-multivitamin?page=1.
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