Good Lifestyle

There are many options when it comes tomultivitamin, and we were told to takesupplements to assureWe do not lack vital nutrientsBut do multivitamins work? Do you really need to take a daily every day?

The answer, according to health experts, is as follows: Well, it depends.

Lisa Richards, nutritionist and author ofThe candida regimeNote that when multivitamins have been popular since their appearance on the market of people who eat a balanced diet, they are far from being a requirement.

"There is little science to support the assertions that multivitamins improve the health outcomes of people who are already following a rather healthy food schema," she says.

Dr. Yelena DeshkoND, suitable with this idea too.

"If you have a varied and healthy diet, take no medicine and do not suffer from any digestive problems, you may not need a daily multi-multi-multin," she explains

That said, the problem becomes a little trouble. Here's what our experts have to say about if the multivitamins work and if you really need to take one.

Do you need to take a multivitamin?

Experts note that in some cases a multivitamin can indeed be beneficial for some. They could be good for you ...

If you are at risk of or have certain diseases.

Some diseases - or even risk factors - could make you more likely to the deficiencies of vitamin or minerals and make a multivitamin a good idea of ​​your daily routine. These include people with anemia and osteoporosis and those with malabsorption disorders, including IBS or colitis.

If you take some medications.

Some medications, such as cardiac drugs, can impoverish important nutrients, explainsCardiologist Dr. Stephen Sinatra. These on these medications can take advantage of a daily multitude to compensate for lost vitamins and minerals.

If your diet is insufficient in some nutrients.

If you are a difficult eatery, a multivitamin is probably a good idea, especially if the foods you like are weak in nutrients, explains Calloway Cook, founder ofLighting laboratories.

"If you eat foods processed several times a day and small amounts of products, it's more beneficial for you than eating a healthier diet, because you are probably deficient in addition to nutrients contained in multivitamin", explains he.

But this is true even for those on healthy regimes that nevertheless exclude whole food groups, such as grains or animal products.

"The USDA recommends that you eat a balanced diet of the 5 food groups to obtain essential nutrients," says Dr. James G. Elliott, Ph.D., Nutrition Director andSupplement first co-founder. "Some popular diets can completely reduce one or more food groups. Somefood allergy Can also eliminate a group of food. In these cases, a supplement can replace the vitamins of this missing food group. "

If you are in a high-risk group.

Some people are genetically or otherwise predisposed to nutritional deficiencies, such as those aged, pregnant or menstruated women.

"Few people can benefit from multivitamin as much as women during their periods," says Samantha Morrison, an expert in health and well-being forWellness Glacier. "Keep in mind that women usually lose about 1/4 cup of blood by cycle, which means that menstruation impoverishes their body of nutrients and vital minerals."

The WonderLabs Mike Hester CEO also notes that people who work often would do well to take a multivitamin.

"Physically active individuals really need more vitamins and minerals to help their bodies recover from the activity," he said. "As the burning energy process can affect the absorption of vitamin."

If you have high stress.

Stress can affect your digestion and nutrient absorption, so if you are often stressed, a multivitamin can be a good idea.

"Currently, most Americans are quite stressed and need a lot ofB vitaminsTo help support their adrenals and brains, "says Pam Mechemehl Hairlly, CN, Founder and Chief of SciencesFancy. "We need to remember that most multivitamins have cofactors needed for the appropriate hormonal synthesis."

RELATED: Your guide on the anti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

Do multivitamins work for everyone?

If you are not in one of these groups, however, Elliott notes that "eating a balanced diet and 30 minutes of natural light of the continuous sunlight should be enough". In some cases, taking useless multivitamin can even be a risky choice.

"There is such a thing that nutrient toxicities," said Navnirate Nibber, ND and Medical Advisor toAdvanced orthomolecular search. "To evaluate these, it is better to pass physical symptoms with your laboratory values."

This is mainly in the case of "poorly formulated" multivitamins, Cook Note. These, he says, can have unnecessarily high levels of minerals.

"Consumers eating a standard American diet (SAD) have probably enough calcium and iron, so taking a multivitamin (which adds more) can be harmful after years of supplementation," she says.

Dr. Steven Gundry, Medical Director of the International Center of the Heart and Pulmonary Institute for Repairing Medicine, also warns that consumers should be aware of wheat or corn loads in supplements, especially those of gluten sensibilities, and Deshko Adds that many multivitamin marks contain artificial colors, flavors and other unhealthy ingredients such as polyethylene glycol and hydrogenated oils.

Our experts also highlight another problem: the possibility that consumers are intended to take a multivitamin as an insurance policy.

"The biggest disadvantage of multivitamin taking is imprisoned in the thought you are completely protected from deficiencies," says Morrisson. "Multivitamins are oriented to provide most of your general vitamin needs, but they do not cover everything. For this reason, it is so important to test deficiencies so that you can correctly target your specific needs. In many cases, It is smarter to take individual supplements as opposed to "playing safe" with a multivitamin ".

In general, however, "Multivitamins are safe if they come from a brand of confidence," Notes Elliott, who nevertheless recommends always discussing any health concern with your doctor before starting a multivitamin protocol.

"Your doctor is the most qualified to make recommendations based on your personal health problems and vitamin deficiencies," he said. "Follow the dosage instructions so you do not exceed the recommended daily allowance for some vitamins. And take into account the amount of vitamins you already receive from food."

What is the best way to choose a multivitamin?

If you decide that taking a multivitamine suits you, there are some points to keep in mind to make sure you get what you need.

"It is important to get a vitamin adapted to your exact needs," says Arielle Levitan, Mr.D., co-founder ofVitamin. "I firmly believe in a personalized approach to vitamins. Ideally, you have to take a vitamin quiz or a survey of their individual needs to obtain a product that has the appropriate amounts based on real medical science."

Here are the recommendations of our experts to choose the best multi for your specific needs:

Look for a quality seal.

Since vitamins and supplements are not regulated by the FDA in the same way as drugs are, it is important to be vigilant about quality. Our experts recommend always looking for a seal, such as GMP or USP to ensure manufacturing standards.

"Always make sure you choose professional brands that have undergone third-party laboratory tests," says Deshko. "The supplement label should clearly indicate that the product does not contain preservatives, artificial flavor or color, yeast, soy, gluten or sugar because they can trigger sensitivity reactions in many people. "

Know which nutrients you do not need ...

Nutrients can either be soluble in water, either water-soluble, and while the hydrosoluble solutions consumed in excess are easily excreted by the body, the nutrients soluble in the fats, such as vitamin A and the carotene of the beta-caotene, can be toxic if taken too high dose.

Deshko notes that vitamin A is known to inflict liver damage if it is taken in excess and can even increase the risk of cancer in smokers.

"Especially, however, these results do not apply to known foods to contain high carotenoids such as carrots, sweet potatoes and other red and orange vegetables," she adds.

Niacin is another to watch, according to Heily.

"If the level of niacin is too high or in a difficult format to digest, a rinse can occur," she says. "The patient will signal the combustion of the skin and perhaps itching. It usually spends quickly; however, it can be uncomfortable."

A study published in the Journal of the American Heart Association suggested that too much calcium complement could increase the risk of plaque accumulation in the arteries and damage the heart, warns Sinatra, which also notes that copper can have A pro-oxidant effect. , damage to tissues and cells.

The iron can also be problematic if taken in excess, Notes Richards, who says it can lead to gastrointestinal distress.

... and what you do.

Beware of a single size - all multivitamins, like everyone else has different needs, depending on sex, age and various other factors. Women need more antioxidant protection than men, according to Sinatra, while men need zinc, selenium and vitamin E for prostate protection.

Be aware also that your multivitamin claims that it contains part of a vitamin or mineral you need means that this has enough.

"Many times, the multivitamins seem to have everything, but the dosages are so low that they are pretty ineffective," says Heally. "I told my patients from time to time than the 1-3 mg of a certain vitamin B in the lower multivitamin that they show me will barely handle a stressful phone call!"

While it is better to check with your doctor to see which vitamins you do and that you do not need, Gundron notes that most Americans are deficient in vitamins D3 and C, and the vegans and people. PPI are generally deficient in vitamin B12, so it's a good place to start.

"Ideally, people would get regular medical tests by informing them of blood nutriment levels," Cook said. "Then they could adapt a supplement plan with their doctor to answer these specific problems, rather than blindly take a generic multivitamin and hopes the best."

Choose supplements with the right type of vitamins.

Simply put: all the iterations of a vitamin are also easy to absorb.

"Vitamins and minerals have all various chemical forms," ​​says Deshko, "some of which are more absollable than others." It cites the example of vitamin B12, available in three different forms: cyanocobalamin is the cheapest to produce, but hydroxycobalamin and methylcobalamin are both easier to absorb. Some supplements are also better absorbed in tandem with others: Hester quotes the example ofVitamin D, which is better absorbed by tandem with vitamin K2, which consists in finding a supplement that includes both is a good idea.

Look for a multi you take several times a day.

While a day vitamins can be easy, Deshko notes that it might not be the best in absorption.

"Unfortunately, many people are not able to correctly digest these tablets to extract all nutrients due to a decrease in acidomane," she says. "This is particularly common in the elderly and those who take antacid medicines. Look for a multivitamin that offers 2-3 times a day to dose and always take with food, when your digestive system is primed for optimal nutrient extraction . "

Eat your vitamins.

For most people,Studies show Multivitamin will never be as good source of nutrients as a diet.

"Food provides not only the natural form of vitamin, but also other compounds designed to work with the nutrient to make it more efficient," says Richards. "When you are isolating vitamins, you lose a lot of nutrient synergy found in whole food." So, what are the best foods to get everything you want from a multivitamin, of course?

• Fatty fish caught. Salmon and salmonids like trout are vitally raisedOMEGA-3 fatty acids, which are necessary for the health of the brain. "In addition to being a healthier source of protein than most meats, fish is rich in omega-3 fatty acids andVitamin D"Explains Morrisson." Cold waterfish is probably the best source of vitamin D when you do not get a healthy dose from the sun. "Pink fish is also rich in Astaxanthine, a powerful antioxidant.
• Green Greens. Falls, spinach, rocket and broccoli are all rich in vitamins like A, C and K, as well as manganese and B6. Members of the cruciferous vegetable family are also rich in sulforaphane, folic acid and indole carbinol-3.
• Blueberries. These small berries are ultra-rich in antioxidants, potassium andvitamin C Support the health of the brain and immune.
• Orange vegetables. Sweet potatoes, carrots and pumpkin are all rich in beta-carotene, which convertsvitamin a, essential for the health of the skin, eyes, immunity and ordeals.
• Healthy greases.Lawyer And olive oil is both rich in healthy monounsaturated and antioxidant fats known as polyphenols.