Multivitamins are pills that contain a variety of vitamins and minerals. They can also include herbs and other supplements like omega-3 fatty acids. Most multivitamins are made with a combination of water-soluble vitamins and fat-soluble vitamins, such as vitamin A, D, E, K, and calcium. Water-soluble vitamins are easily excreted in urine, while fat-soluble vitamins accumulate in your liver or fat cells.
Do You Need A Multivitamin?
If you have a varied diet and don’t have vitamin or mineral deficiencies, it’s unlikely that taking a multivitamin will be of benefit to you. However, it’s always worth checking the ingredients list on the label to ensure that there are no hidden extras in your multivitamin. Also, check to make sure the product has been third-party verified for quality.
If a multivitamin contains too much iron, it can cause serious health issues in men and postmenopausal women. It’s best to look for a multivitamin that does not contain excess iron and to eat a healthy diet rich in iron-rich foods like chicken, red meat, leafy greens and fortified grains instead.
Are They Safe?
The short answer is yes, but it’s important to understand that they aren’t a magic bullet. In fact, it’s very difficult to get all of the nutrients your body needs from multivitamins alone — especially if you aren’t eating a diet that includes whole, nutritious foods.
If you do choose to take a multivitamin, look for one that has been third-party tested and contains nutrient levels close to the current Recommended Dietary Intakes (DRIs). Some vitamins, like folic acid, can be toxic if taken in too high of an amount; consuming more than the DRI limits can lead to nausea, vomiting, liver damage, and other health problems.
