I wanted to write about multivitamins since I’ve seen a several interesting studies about them lately. I know a lot of people take individual vitamins rather than a multi, but there’s definitely something to be said about making sure you’re getting the recommended amount of all the vitamins and minerals, since realistically, it’s likely that you’re missing something- particularly if you have a special diet like people who are gluten free, dairy free, vegan, or vegetarian, or kids (and adults!) that are picky eaters.
Most research looks at people who take multivitamins long term, rather than just a few weeks.
One study, found in our May issue of Remedies Magazine (which we always have for free at the store) found that taking a multivitamin for 21 days out of the month “virtually eliminated inadequacies of B6, B12, Vitamin C, and Vitamin D”. The researchers wrote, “Adequate intake of micronutrients (vitamins and nutritionally essential minerals) is required for nearly all metabolic, developmental, and growth processes, and for good health across the lifespan.”
Many Americans are deficient in vitamins and minerals needed for daily health. Also, it’s important to note that the study above was talking about vitamin and mineral inadequacies, not severe deficiencies. If you’re severely deficient in a specific vitamin (vitamin D or iron for example, which are determined from blood tests), it’s likely you will need a higher dose that what is typically found in a multivitamin, and in that case we would probably recommend taking that supplement separately to be able to get a adequate dose to help correct a deficiency (please stop by the store for more specific info, since everyone’s nutritional needs are different).
One problem many people have with regard to diet is eating lots of high-calorie foods that are low in nutrients. A"junk food" diet high in fast food, soda, chips, and sweets gives us plenty of calories, but those foods are generally very low in the vitamins and minerals needed for our bodies to function properly. A multivitamin doesn't replace a healthy diet, but it can help to replace the nutrients that may be missing from the foods you eat.
Another recent study on vitamins linked vitamin C and E supplementation to a 38% lower adjusted risk for all cause dementia and a 40% lower risk of Alzheimer’s disease. The supplement group also had a 23% lower risk of developing cognitive impairment without dementia.
Additionally, daily folic acid supplementation (a B vitamin found in multivitamins) helps to prevent birth defects in women of childbearing age. Almost half of all pregnancies are in women who weren’t specifically trying to get pregnant, so a daily multivitamin helps to check that box, just in case.
Another study I’ve read recently linked multivitamin use to a lower incidence of illness and infection, where the multivitamin users had a lower rate of illness and they missed fewer days of work or school compared to people who didn’t use multivitamins.
Each of the vitamins and minerals found in a multi have specific benefits, especially when taken on a regular basis. It’s not realistic to take each of the vitamins and minerals in a multivitamin separately, so a multi is a good way to go. We have a great selection of high-quality, food-based multivitamins at the store at reasonable prices, so please stop by this month so we can help find the supplement that’s right for you.
Finally, I just wanted to say that not all supplements are created equal, and that many common multivitamins and supplements found at grocery and discount stores are made of synthetic vitamins which are cheaper but not as well absorbed. A multivitamin is not a substitute for a healthy diet, but we’d definitely say it’s a good idea. We are very knowledgeable about supplements and are happy to answer any questions you may have, so please come by the store and see us. Is it the end of the world to not take a multivitamin? No, but we’d say there are definite benefits to taking one!
Pass Health Foods is located at 7228 W. College Drive in Palos Heights and this year we’re celebrating 27 years in business as a small, independent, women owned business!
