How to Know When To Take a Multi-Vitamin

Knowing when to take a multi-vitamin has to do with your health and diet, and all people practice wellness differently. Whether it’s balancing foods you like with foods you need, getting outside for some activity, or adopting a vegetarian diet, your individual habits are directly related to your vitamin and mineral intake.

Sometimes, it’s hard to keep track. 

There are a wide range of vitamins and even more trace minerals the body needs to stay healthy. While most of us get them through a variety of fruits, vegetables, meats, dairy, and whole grains, it’s not always easy to reach the recommended quantities solely through a vitamin-rich plate.

In fact, 74% of the US population doesn’t eat the recommended 5-13 daily servings of fruits and vegetables, making them susceptible to vitamin deficiency. When this happens, supplements and multi-vitamins can help fill in the gaps.

What are Multi-Vitamins?

Multi-vitamins are a mixture of various, essential vitamins and nutrients the human body requires to function properly.

Vitamins are organic compounds that the body does not make on its own, meaning we need to seek them out by eating healthy foods and taking vitamin supplements when a balanced diet is not an option. There are 13 vitamins and 13 minerals our body needs to get from a variety of food sources in order to stay healthy. 

There is no standard ‘blend’ for multivitamins, meaning different supplement companies use different combinations. 

For instance, the Kosi Multi-Vitamins & Minerals is a comprehensive mix that includes essential ingredients such as vitamin A, D3, E, C, B1, B2, B6, B12, and biotin along with trace amounts of essential minerals: calcium, magnesium, zinc, iron, manganese, copper, potassium, and more.

A multifaceted blend of vitamins, trace minerals, lipotropic factors, and nutrients facilitate many crucial bodily functions. They assist the immune system, support growth and development, maintain high energy levels, regulate mood, bolster brain function, and much more.

Who Doesn’t Need a Multi-Vitamin?

Those people who eat a balanced diet of fruits, vegetables, whole grains, protein, and healthy fats will have plenty of vitamins and minerals in their body. That is, unless an underlying medical condition prevents proper absorption. 

Simply put, a multi-vitamin won’t necessarily improve overall health for the average healthy eater.

But, it can be challenging to find the right balance of healthy foods to get enough of all the nutrients your body needs. For instance, more than 90% of Americans are not reaching the Estimated Average Requirement of vitamin D and vitamin E through food sources alone. Multi-vitamins can help fill nutritional gaps such as these.

You should not be taking a multi-vitamin if you:

• Eat a healthy diet full of nutrients, but are experiencing nutrient deficiency symptoms such as tiredness. If you are already getting enough vitamins and minerals, extra won’t help. Consult a doctor to investigate other reasons for your symptoms.
• Want to maximize your overall health. Even though you eat well, you think taking a multi-vitamin may make you extra healthy. While it is usually safe to take more than the recommended limit of vitamins, taking ‘mega doses’, amounts that far surpass the Recommended Daily Allowance, can be hazardous if continued for long periods. 
• Have a specific vitamin deficiency or absorption problem. In that case, it is more worthwhile to supplement the exact vitamin or mineral you are lacking, rather than taking a comprehensive multi.

Who Should be Taking Multi-Vitamins?

Certain groups are more at-risk of developing a nutrient deficiency, such as elderly people and individuals taking vitamin-suppressing medications. Ask your doctor if you think you may be at-risk of having or getting a nutrient deficiency down the road.

You may want to consult a health practitioner to see if you may need a multi-vitamin if you:

• Have a limited diet. If you don’t have access to healthy foods on a regular basis, or if you have a dietary constraint that limits your intake of vitamin-rich foods (like vegetarians, vegans, or individuals on a diet), you may need to get the nutrients you’re potentially lacking through fortified foods or supplements.
• Have a condition that prevents proper absorption of vitamins. Celiac disease, ulcerative, and medical procedures like gastric bypass or a Whipple may interfere with the body’s ability to use the vitamins and minerals you are putting into your body. If that is the case, consult a doctor to see if supplementing these lost nutrients will help.
• Pregnant women. If you are pregnant, you may have a temporarily increased nutrient requirement that may be easier to reach by taking supplements.
  

What are Common Symptoms of Vitamin Deficiency?

There are also many unpleasant symptoms that may indicate a possible deficiency. Since each vitamin your body needs serves different purposes, symptoms can vary greatly. If you are concerned about a symptom that is not on this list, consult a health practitioner for more detailed information.

Some common vitamin deficiency symptoms include:

1. Fatigue and low energy.
2. Dry skin, hair, and nails.
3. Irritability.
4. Easy bruising or bleeding.
5. Vision loss.
6. Shortness of breath.
7. Decreased sensation in the hands and feet.
8. Discomfort in the legs, or, ‘restless leg syndrome.’
9. Skin colour changes.
10. Loss of bone density.

Note: This is not a complete list of possible symptoms nor do having one or more of these symptoms definitively indicate that you have a deficiency. While it is one possible cause, consult a doctor for more information specific to your case. 

Final Thoughts

It is important to pay close attention to your diet and know when you might need a multi-vitamin to maintain a healthy intake of vitamins and minerals. That being said, it is also important to know when not to take a multi-vitamin. In a health industry saturated with products and supplements, do your research before you buy. Be sure the supplement and supplier you choose follows the Recommended Daily Allowance provided by the Government of Canada and excludes any pesticides, fillers, and potentially harmful materials.