Often used for their nutritional benefits, multivitamins and minerals can help restore valuable nutrients that are missing from the diet. While a completely balanced and healthy diet does not necessarily benefit from the use of multivitamin or mineral supplements, most individuals do not consume all of the vitamins and minerals they need on a daily basis. Vitamins and minerals can also cause side effects in some individuals, so it is important to speak with your physician about taking any dietary supplements.
Multivitamins
Multivitamins can be used to fill in nutritional gaps and promote optimal health. "A daily multivitamin is an inexpensive nutrition insurance policy," says Harvard School of Public Health. Supplements are available in specific formulations for women, men, seniors, children, pregnant women and more, depending on the average nutritional needs of the group. For example, prenatal vitamins, taken by pregnant women, contain a higher amount of folate, or folic acid, to help prevent some birth defects.
Multiminerals
Just like vitamins, minerals are another important part of everyday nutrition. According to the National Institutes of Health's MedlinePlus, "Your body uses minerals for many different jobs, including building bones, making hormones and regulating your heartbeat." Minerals are available in high amounts in foods such as mushrooms, potatoes and other root vegetables. A multivitamin will often include minerals in its formulation, such as magnesium, calcium and iron. While these minerals are present in the multivitamin, the amounts may not be sufficient to treat or prevent conditions such as osteoporosis or anemia. Certain people, such as menopausal women, seniors, or people on certain medications, fall into higher risk categories for mineral deficiencies. Mineral supplements are available at higher doses for these purposes. Speak with your doctor about your particular mineral needs.
The Benefits of Supplements
Taking a multivitamin or mineral supplement can help alleviate symptoms of nutrient deficiencies, which may be present when nutritional needs are not met within the diet. Fatigue, memory problems and weakness are among the symptoms of nutritional deficiencies. Supplementing vitamins and minerals can also help prevent diseases such as osteoporosis, arthritis, cardiovascular disease and others. Keep in mind that supplements are preventative and should not be used to treat any condition without first consulting a physician.
Possible Side Effects
When taking supplements, it is important to remember not to take excessive amounts of any vitamin or mineral. Particularly important are the fat-soluble vitamins A, D, E and K, which can be stored in the fat cells of the body. Taking too much of these vitamins can potentially cause a vitamin toxicity, resulting in symptoms such as nausea, vomiting, hair loss, blurred vision and more. Additionally, minerals can have adverse side effects as well. According to the National Institutes of Health Office of Dietary Supplements, excessive amounts of magnesium may result in abdominal pain and diarrhea, while too much selenium can lead to hair loss, nerve damage and fatigue. If you suspect a vitamin toxicity, be sure to contact your health-care provider immediately.
References
- Harvard School of Public Health: Vitamins the Bottom Line
- MedlinePlus: Minerals
- FamilyDoctor.org: Vitamins and Minerals: How to Get What You Need
- University of Maryland Medical Center: Vitamins - Dietary Health Benefits
- National Institutes of Health Office of Dietary Supplements: Magnesium
- National Institutes of Health Office of Dietary Supplements: Selenium
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