When it comes to vitamins and minerals, there is a clear distinction between multivitamins and single-ingredient supplements. While multivitamins are typically composed of various vitamins, supplements are mainly composed of one main ingredient. Studies have shown that the vitamins you get from the food you eat are more beneficial than those in pills. Even though vitamins in supplements are synthesized with the exact chemical composition of natural vitamins, they still don't seem to work as well. Multivitamins contain many nutrients that you may not need.
If you have a nutrient deficiency, doctors suggest taking a supplement for that particular nutrient. Comparing a multivitamin complex with individual vitamins (or minerals, phytonutrients, or other functional complexes) is based on the assumption that multiple, individual vitamins or nutrients, for example, vitamin D3 and omega-3s, are mutually exclusive. Therefore, taking several nutrients at once in the form of a multivitamin may actually reduce the absorption of some vitamins or minerals. When it comes to overall wellness potential, taking a multivitamin or individual vitamins really depends on your goal and your personal needs. Multivitamins usually exceed the required amount of vitamin B12, but may be inadequate when it comes to calcium and vitamin C.
This last part involves carefully selecting individual vitamins that are not normally found in certain multivitamins or for which a higher dose is nutritionally useful. Two observational studies have linked long-term use of multivitamins with a reduction in the risk of colon cancer. Multivitamins can help you meet your nutritional goals by filling the gaps that remain in your diet, and they're also cost-effective. It's important to note that while some research trials don't support the use of vitamin, mineral, or fish oil (omega) supplements to reduce disease risk, multivitamins appear to be useful for a variety of conditions. Smokers should avoid multivitamins with large amounts of beta-carotene or vitamin A, as these nutrients may increase the risk of lung cancer. The vitamin D3 contained in a multivitamin complex may seem adequate, since it exceeds the required amount, but as research suggests, the vitamin D requirement is likely to be higher than the current recommendation.
However, multivitamins may not provide the amount of a particular nutrient you need, so that's when an individual vitamin may be most appropriate. In conclusion, both multivitamins and single-ingredient supplements have their place and time when it comes to meeting your nutritional goals. It's important to carefully select individual vitamins that are not normally found in certain multivitamins or for which a higher dose is nutritionally useful. Additionally, smokers should avoid multivitamins with large amounts of beta-carotene or vitamin A.
