Health
Who actually needs to take a multivitamin?
Should I take a multivitamin?
The vitamin and supplement industry is huge. I don't want to upset them, but the reality is that if you're getting a balanced diet of fruits, vegetables, protein, dairy, and whole grains, you don't need to take a multivitamin. This has been proven time and time again, and I think the majority of doctors and nutritionists would agree with me.
While there is a legitimate diagnosis of multiple vitamin deficiencies, it is rare. But 70% of Americans over 65 regularly take some kind of multivitamin or mineral supplement daily. People call me frequently and say, “Adam, I was just watching an infomercial for an amazing supplement. For just $60 a month, it's guaranteed to improve your sleep quality and reduce stress.” When I hear a recommendation like this, I usually suggest an alternative and say, “So, do you think taking a walk outside would make you feel better?”
While you're wasting your money, it's unlikely that taking these supplements will cause any health problems. All kidding aside, many multivitamins are a mile wide and an inch deep. That means that when you look at the ingredients, a daily serving of a multivitamin will typically contain 25 to 40 vitamins, but in tiny amounts of each.
Legitimate vitamin and mineral deficiencies are accompanied by certain medical signs and symptoms, such as: Hair removalcracking nails, Bleeding gumscracks on the sides of the mouth, and muscle spasms or weakness. A doctor can detect a deficiency by taking a careful medical history along with a physical exam, followed by blood tests.
I don't think it's unreasonable to ask a doctor's appointment, “Are there any vitamins I should be taking?” This is a great question for the doctor to check in with you about your health. Vitamin D Your vitamin B12 and iron levels (which are often low in older people) will be checked and other possible deficiencies will be considered.
Deficiencies in iron and vitamin B12 can cause anemia. Vitamin B12 Although iron and vitamins are separate nutrients, they work together to produce healthy red blood cells. It is not uncommon for older patients to develop anemia. Iron is poorly absorbed, so older patients who eat reduced amounts of food may have problems absorbing iron.
People who follow certain dietary programs, such as vegans or vegetarians, may also be at risk for iron deficiency anemia. I have seen patients who became iron deficient after cutting out meat, fish, and poultry. This condition can often be cured by simply eating foods rich in iron. There are plenty of options, including dark green vegetables like spinach and kale, fortified cereals, oats, and lentils.
Even with anything good, too much of it is not good. Vitamins can be toxic Taking more than the recommended amount can cause problems: Vitamins A, K, E, and D are fat-soluble, so they are stored in the liver and fatty tissue.
For example, Vitamin E can interfere with blood clotting, and I have seen cases where people have experienced bleeding problems when taking too much Vitamin E. For this reason, most people who have surgery will be instructed by their doctor to stop taking supplements 2-3 weeks before the procedure.
The bottom line? In most cases, you don't need a multivitamin. If you eat a balanced diet, you'll absorb more than enough nutrients to eliminate the need for a daily multivitamin.
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