Micronutrient deficiencies have become increasingly common in today’s modern world, where we lean towards processed foods, which are easy to prepare and consume but deficient in vitamins and minerals. These high-preservative, low-nutrient foods have made it difficult to meet daily nutritional needs. Our modern lifestyles also lead to a neglect of healthy cooking practices, which can reduce levels of some nutrients. Once thought to be only necessary or just for older adults, supplements like multivitamins have now become a valuable part of many lifestyles due to a lack of healthy food intake. Age-related alterations in our physical condition and diseases can also lead to nutritional deficiencies due to poor digestion and nutrient absorption. Taking a balanced diet rich in macro- and micronutrients and supplementation with a multivitamin can bridge these micronutrient deficiencies. Today, even younger individuals rely on multivitamins to compensate for dietary gaps caused by busy schedules, fast food, restrictive eating, and poor dietary habits. But can a single pill replace the diverse nutrients found in whole foods? Read on to learn about whether multivitamins can truly bridge these nutritional gaps.
Understanding Nutritional Gaps
What Are Nutritional Gaps?
A nutritional gap is the shortfall between the nutrients our body needs and what we consume. It may be for a single nutrient or multiple nutrients. This gap arises from eating too many similar types of nutrients while missing out on the other equally essential ones. The body’s needs for the required vitamins and minerals thus remain unmet. If left unaddressed for a prolonged period, nutritional gaps can impact immunity, energy levels, bone health, cognition, and overall well-being. Despite access to a variety of foods, many diets lack adequate fruits, vegetables, and whole grains, leading to deficiencies over time.
Multivitamin supplements are commonly used to help fill these nutritional gaps. While research on their role in preventing chronic diseases is ongoing, multivitamins and minerals (MVMs) may help prevent conditions, like anaemia, low immunity, skin problems, osteoporosis, and possibly support cancer prevention (in men), cataract delay, and cognitive health. MVMs are generally safe and well-tolerated and are especially beneficial for older adults.
Common Causes of Nutritional Gaps
1. Poor Diet
A diet high in processed foods and low in fruits, vegetables, protein, and whole grains can lead to nutrient deficiencies. It is important to note that since the body can't produce essential vitamins and minerals, it relies on a well-balanced diet for nutrients. So, this makes it important to maintain a balance of macro- and micronutrients and choose the right foods.
2. Skipping meals
This is one of the most common causes of nutrient deficiencies. People with hectic schedules tend to skip meals or don’t plan meals, which can result in inadequate nutrient intake and missed opportunities to meet daily dietary needs.
3. Restrictive Diets
Certain groups of people, like vegans and vegetarians, follow diets that eliminate entire food groups. Some follow fad diets to lose weight. Such diets end up eliminating essential nutrients. Proper planning and guidance from a nutritionist are important to avoid deficiencies solely caused by such diets.
4. Underlying Conditions
Health conditions, including gastrointestinal issues, diabetes, and kidney disease, can lead to poor nutrient absorption, impaired digestion, and slow nutrient metabolism, even when following a proper diet, causing nutrient deficiencies.
5. Medications
Certain medications like antibiotics and antacids can interfere with the nutrient absorption in the body, leading to micronutrient deficiencies, such as vitamin B12, iron, or magnesium. So, it is mandatory to get in touch with a medical advisor before long-term use of any medication.
6. Lifestyle Factors
Vitamin D deficiency has become widespread among Indians due to a lack of exposure to sunlight, caused by indoor lifestyles and other factors like air pollution and sunscreen overuse. Poor lifestyle choices can also result in vitamin C deficiency. These include a poor diet lacking in fruits and vegetables, alcoholism, and smoking.
7. Increased Dietary Requirements
Nutrient needs increase during certain life or developmental stages, like growth, pregnancy, and older age. Therefore, it is important to adjust the diet as per the increased requirements.
Commonly Lacking Nutrients
- Vitamin D: One of the most prevalent deficiencies in today’s world is vitamin D, resulting from limited exposure to the sun, which is essential for its synthesis. The main cause is urban indoor lifestyles. Supplementation with vitamin D becomes necessary in these cases, especially as there are limited dietary sources of Vitamin D available.
- Vitamin B12: Indian diets, being predominantly vegetarian, lack vitamin B12, mostly found in animal foods. Vitamin B12 is essential for maintaining nerve health, healthy red blood cell formation, and DNA synthesis.
- Iron: One of the common deficiencies observed in Indian women of reproductive age and vegetarians is iron deficiency anaemia, which can result in fatigue, shortness of breath, and dizziness.
- Calcium: It is an essential mineral for bone health - low levels can lead to muscle cramps, brittle bones and diseases like osteoporosis.
- Omega-3 Fatty Acids: People who don't have fish in their diet are most likely to lack this nutrient. There are a few plant-based alternatives, but the quantity of omega-3 present is low compared to fish.
- Magnesium: It plays a key role in nerve and muscle function and is involved in several enzymatic reactions in the body. Magnesium is also required for maintaining bone health.
The Role of Multivitamins
What Are Multivitamins?
Multivitamins are dietary supplements that contain a combination of different vitamins and minerals formulated to support overall health and address potential nutritional gaps in the diet.
What Do They Contain?
Most multivitamins include a blend of:
- Vitamins A, C, D, E, and K: These are important micronutrients essential for bodily functions like cell development, immune system support, and metabolism.
- B-complex vitamins (B1–B12, folic acid): These are vital for energy and RBC production.
- Minerals like zinc, iron, calcium, magnesium, and selenium are essential for good health.
- Some multivitamins might include antioxidants, herbal extracts, or omega-3s, depending on the formulation.
Each ingredient serves a targeted function — from supporting immune health and energy production to bone strength and cognitive function.
Can Multivitamins Actually Fill Those Gaps?
Good quality multivitamins are a boon for people unable to meet their daily nutrient requirements. Multivitamins complement the diet of individuals who might be aware of their deficiencies, dietary restrictions or increased nutrient needs. However, multivitamins should never be used routinely as a replacement for whole foods as the only source of fulfilling nutritional needs. Taking multivitamin and mineral supplements may lead to increased levels of deficient nutrients. Rather, opt for whole foods to meet your nutritional needs as they offer a complex matrix of fibre, phytonutrients, and bioavailable compounds that supplements simply can’t replicate.
Best Practices for Using Multivitamins
Who Should Consider Taking Multivitamins?
- Multivitamins are a preferred choice of many people who have certain dietary restrictions, like vegetarians or people with certain allergies.
- Older people who find it difficult to absorb nutrients from food can opt for multivitamins.
- Multivitamins may benefit people suffering from a disease or those on medication, but it is recommended to take them on a doctor’s advice.
- Certain life phases, like pregnancy, lactation, and old age, may require increased nutrient intake due to physiological changes in the body.
How to Choose Quality Products for Maximising Benefits of Multivitamins
- Check the quality and form of the ingredient. Choose ingredients in their best bioavailable form for better absorption, like vitamin D3 form for vitamin D.
- Look for FSSAI-approved and clinically lab-tested products before buying a multivitamin.
- For targeted support, it’s important to choose age- and gender-specific formulas that do not exceed the recommended dietary allowance.
- It is important to avoid products that have excessive fillers, artificial additives, or over-the-top doses.
One of the best multivitamins is Steadfast Nutrition’s Multivitamin, which comes in a vegetarian multivitamin tablet form that can be consumed anytime during the day, preferably after a meal for better absorption.
Steadfast Nutrition’s Multivitamin tablet provides 13 vitamins, 9 minerals, plant extracts, Chromium Picolinate, and Omega-3 fatty acids from flaxseed. It is a dietary supplement that supports daily nutrient needs, boosts immunity, promotes eye health and combats fatigue by providing energy.
Dosage and Frequency
Ensure that you buy a multivitamin that provides nutrients in amounts that are within the recommended dietary allowance (RDA). It is important not to exceed the recommended dose mentioned on the label, as it may lead to toxicity.
Potential Risks of Over-Supplementation
It is important to know why sticking to the dosage prescribed is necessary, as over-supplementation can lead to nausea, fatigue, headaches, and nutrient toxicity that interferes with normal bodily function. It can even interfere with the prescription medication, leading to serious side effects. Prolonged use of multivitamins can increase the risk of certain health conditions. Pregnant or breastfeeding women are advised to stay clear of certain foods or avoid taking some nutrients in additional amounts, like iron. It is always advised to take multivitamin supplements under the supervision of a doctor.
Conclusion
Taking a multivitamin helps people obtain recommended amounts of micronutrients when they are unable to meet these requirements from food sources alone. However, it is pertinent to note that multivitamins are not magic pills that are a cure for all problems or give instant results. The foundation for a healthy body should be a nutrient-rich, balanced diet packed with fruits, vegetables, whole grains, lean proteins, and healthy fats.
FAQs
1. Can multivitamins replace individual supplements for specific nutrients (e.g., vitamin D or B12)?
Multivitamin supplements are a combination of a wide variety of nutrients. However, they might not be enough to address a deficiency caused by a specific vitamin or mineral, like Vitamin D or Vitamin B12. So, it won't be accurate to say that multivitamins can replace individual supplements for specific nutrients.
2. How do I know if I need a multivitamin?
If you follow a certain diet that misses out on a number of food groups, you can consider taking a multivitamin.
If there is a change in your nutritional needs because of a change in training schedule, pregnancy, or due to ageing, you can opt for a multivitamin.
Those suffering from a medical condition that affects nutrient absorption can take a multivitamin.
One thing to remember is to take the guidance of a medical practitioner before starting a multivitamin.
3. Is there any risk associated with taking a multivitamin?
Anything consumed in excess, which is not required by the body, can have adverse effects. For instance, including too many fat-soluble vitamins can lead to toxicity in the body and side effects like nausea, headaches, or nerve damage. Multivitamins can interact with other essential medications and reduce their efficacy.
4. Can multivitamins improve my energy levels?
Yes, multivitamins can have a positive impact on energy levels if the fatigue is due to a deficiency in some nutrient. But having it without a nutritionally-dense, well-balanced diet might not be fruitful in boosting energy.
5. How long should I take multivitamins?
It depends from person to person. If you have had a history of deficiencies, you can continue taking it as long as required, but reassessment should be done to avoid any toxicity. Take them only for as long as prescribed and within the recommended dosage.