If I were to guess ... Then I'd be confident in saying that we have all heard about how important it is to take your multivitamins (1). If you were anything like me growing up, then I'm sure you can still hear your mom saying, "Don't forget to take your vitamins!"
I think a lot of our moms got the point across ... Because we spend more than $21 billion on supplements with vitamins and minerals in them each year (2).
As much as we think we know about how multivitamins can help, there have to be some things to consider before taking them, right?
If you're wondering about any of these things, then you're in the right place!
In This Article:
• What Are Multivitamins?
• Types of Vitamins
• Pros of Taking Multivitamins
• Cons of Taking Multivitamins
• How to Choose the Right Multivitamin
What Are Multivitamins?
Multivitamins are usually a combination of vitamins, minerals, and sometimes other ingredients (3). These dietary supplements can help support your body in several different ways.
Even though that's the case, there's no 'standard' for what must be in a multivitamin. That's why each one will probably look a little different than the next.
You'll find them in several different forms:
• Capsules
• Hard-pressed tablets
• Chewables
• Gummies
• Powders
In my experience, I've found that capsules or powders tend to be the most effective forms. Many of the people I've helped with their health and fitness agree too.
Types of Vitamins
When it comes to vitamins, there are two main categories. Understanding these differences is crucial because it affects how your body uses them.
Fat-Soluble Vitamins
These vitamins need to be taken with a dietary fat source to be used effectively by your body (5). The fat-soluble vitamins are:
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K
Water-Soluble Vitamins
These vitamins dissolve in water, making them generally easier for your body to process (5). For that reason, I'd recommend you take them with water!
The water-soluble vitamins include:
• All B Vitamins
• Vitamin C
Pros of Taking Multivitamins
1. Can Help Avoid Nutrient Deficiencies
Studies show that only about 21% of people eat enough fruits and vegetables daily (6). Multivitamins can help fill these nutritional gaps. While they shouldn't replace a healthy diet, they can help ensure you get the essential nutrients your body needs.
2. Can Help Support the Immune System
Quality multivitamins contain several nutrients that support immune function (7). Key players include:
• Vitamin C
• Zinc
• Vitamin D
• B Vitamins
3. Can Help With Energy & Metabolism
Your body's energy production and metabolism rely on various vitamins and minerals working together (8). When you provide your body with these nutrients, it can better support:
• Natural energy production
• Cellular metabolism
• Overall vitality
Cons of Taking Multivitamins
1. Understanding Vitamin Toxicity
While rare, vitamin toxicity can occur if supplements are used incorrectly (9). This is why following recommended dosages is crucial. I would never recommend taking more than a full serving of any multivitamin.
Common signs of excess intake may include:
• Nausea
• Stomach discomfort
• Headaches
2. Digestive Considerations
Some people experience stomach upset when taking vitamins. However, there's usually a simple explanation for this. Remember those fat-soluble and water-soluble vitamins we talked about? Taking them without the proper foods can cause discomfort. That's why I recommend:
• Taking vitamins with food
• Including some healthy fats in that meal
• Following the suggested timing on the label
3. Proper Dosing Matters
Quality and proper dosing are crucial with any supplement (10). When looking at multivitamins, pay attention to:
• The form of vitamins used
• Dosage amounts
• Manufacturing standards
How to Choose the Right Multivitamin
When selecting a multivitamin, consider:
1. The form of multivitamin that works best for you.
2. Dosage information that matches your needs.
3. Any personal allergies or sensitivities.
4. Quality of ingredients and manufacturing.
When it comes time to take your multivitamin, don't forget to take it with a meal and water! As someone who's been taking a multivitamin consistently for years ... I have been able to maintain good health.
While my multivitamin isn't something I "feel", I can definitely tell when I forget to take it.
If you're looking for a high-quality multivitamin to get you started, or switch to ... We've got you covered at 1st Phorm! Our mission is to help real people earn real and long-term results. We know you don't take shortcuts with the work to reach your goals. That's why we don't take shortcuts when it comes to the supplements to help you reach them.
Whether you need a basic multivitamin or a more comprehensive formula, we have options to match your goals.
M-Factor Men and M-Factor Goddess: Gender-specific formulas designed to meet the distinct nutritional needs of men and women.
Micro Factor: A complete daily nutrient supplement! Each on-the-go packet contains a multivitamin, essential fatty acids, antioxidants, fruits & veggies, CoQ10, and a probiotic. It also comes available as a powder you can mix directly in water: Micro Factor Powder.
Prenatal Plus: Specially formulated to support the nutritional needs of women before and during pregnancy.
You can also browse all of our different vitamin and mineral supplements here.
Need help choosing the right multivitamin or have any other questions? Don’t hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Council for Responsible Nutrition. "2021 CRN Consumer Survey on Dietary Supplements." CRN, 2021.
(2) Nutrition Business Journal. "Supplement Business Report 2021." New Hope Network, 2021.
(3) National Institutes of Health. "Multivitamin/mineral Supplements." Office of Dietary Supplements, 2022.
(4) Han, Xuesheng, et al. "Evaluation of the Health Benefits of a Multivitamin, Multimineral, Herbal, Essential Oil-Infused Supplement." Journal of Dietary Supplements, vol. 15, no. 2, 2018, pp. 153-160.
(5) Harvard School of Public Health. "Vitamins and Minerals." The Nutrition Source, 2022.
(6) Centers for Disease Control and Prevention. "Adults Meeting Fruit and Vegetable Intake Recommendations." CDC, 2021.
(7) Gombart, Adrian F., et al. "A Review of Micronutrients and the Immune System." Nutrients, vol. 12, no. 1, 2020.
(8) Tardy, Anne-Laure, et al. "Vitamins and Minerals for Energy, Fatigue and Cognition." Nutrients, vol. 12, no. 1, 2020.
(9) Mayo Clinic. "Vitamin Supplementation: Too Much of a Good Thing?" Mayo Foundation for Medical Education and Research, 2022.
(10) U.S. Food and Drug Administration. "Dietary Supplements: What You Need to Know." FDA, 2022.
