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Multivitamin Benefits (Why Take a Multivitamin?)
We’re guessing you’ve heard the line “a healthy balanced diet will give you all the nutrients you need”? So why is such a large proportion of the population undernourished?
In a modern world lacking nutrient dense foods and a lack of time to eat well it’s not surprising that many of us still don’t get enough micronutrients in our diet [1].
Micronutrients are the nutrients you need in smaller quantities like vitamins and minerals. They facilitate thousands of important processes in your body and if you don’t get enough of them it’s bad news for your health. If you get optimum levels of micronutrients it can keep you functioning at your best.
You might be thinking “ah but I’m not one of those people, I eat a healthy diet”. Around half of adults aged 19-65 don't have enough folate and millions of other people don't get enough micronutrients. Many foods contain less nutrients than they used to [2]. Some diets even lack certain micronutrients, for example vitamin B12 in the vegan diet. On top of all this we all have different micronutrient requirements and some will need more than others. We think you need optimal nutrition, not 'just enough’ to prevent disease.
As a forward-thinking ethical multivitamin brand, we try to do our very best to help, and not harm, the environment, by creating packaging that is easily recycled and breaks down quickly, without releasing harmful chemicals in the process. Read more about The Difference Between Recyclable, Biodegradable and Compostable and our 6-Step Guide to Starting Your Plastic-Free Life.
UK Adults aged 19-65 with Insufficient Micronutrients (In Millions)
So why take a multivitamin?
A high quality multivitamin and mineral containing the right ingredients in optimal amounts can bridge a dietary micronutrient shortfall and keep you functioning at your best. Make sure your multivitamin is sustainable and eco-friendly too.
10 Reasons To Take A Multivitamin And Mineral
1. Energy.
B vitamins and magnesium are important cofactors for the energy powerhouses of our cells, the mitochondria. Folate and vitamin B12 ensure that we can make new red blood cells needed to transport oxygen around the body. Research has shown that a multivitamin can help with energy related conditions like chronic fatigue [3].
2. Mood.
Micronutrients are involved in the production of brain regulating chemicals like neurotransmitters and hormones. Vitamin C supports the production of dopamine, an important mood regulating chemical. Multivitamins have been shown to improve mood in women [4] and men [5].
3. Eye Health.
Fat-soluble micronutrients like beta-carotene, vitamin A and vitamin D are important for protecting our eyes. A multivitamin can help to protect against cataracts in later life [6].
4. Alzheimer's Disease Protection.
Vitamin B6, B12 and folic acid support a process called methylation which allows our body to regulate homocysteine. High levels of homocysteine are associated with Alzheimer's disease. A multivitamin containing vitamin B6, B12 and folic acid could help to lower homocysteine in in Alzheimer's disease [7].
5. Support Exercise.
Exercise is incredibly important but certain things can get in the way of us exercising. One of these barriers is overtraining. Overtraining can result in a number of hormonal changes and a multivitamin has been shown to help protect against some of these harmful overtraining related symptoms [8] and increase antioxidant levels [9] to protect against exercise-induced oxidative stress.
6. Bone Protection.
Vitamin D, calcium, magnesium, folate and vitamin B12 are all micronutrients which are involved in healthy bones. Vitamin D deficiency is very common and therefore ensuring sufficient quantities in the diet is very important for bone protection. Taking a multivitamin and mineral can reduce fracture risk [10] and protect bone mineral density [11].
7. Heart Health.
There are many micronutrients involved in the protection of the cardiovascular system. Recent research found that multivitamin supplementation increased vitamin C and blood folate levels with the main outcome being a reduction in markers of heart disease [12].
8. Anti-Inflammatory.
Micronutrients are required in reactions involving inflammation and the immune regulation. For example, vitamin C is an important cofactor for the production of cortisol, an important anti-inflammatory in the body. Research suggests that a multivitamin can help to reduce inflammation and blood pressure [13].
9. Sleep.
Healthy sleep patterns require a normal balance of sleep supporting chemicals in the body like melatonin. Melatonin is made in the made through a series of reactions which are dependent on micronutrients such as vitamin B6, magnesium, folate and zinc. A multivitamin can help to improve sleep [14] and other markers of wellbeing, just don’t take it in the evening as it might actually keep you awake!
10. Weight Loss Support.
Obesity is often associated with lower absorption of micronutrients and a lower intake from the diet, resulting in poor micronutrient status. Low micronutrient status could play a role in facilitating poor weight control. Research suggests that in obese individuals multivitamin and mineral supplementation could reduce body weight and body fat [15].
Now you just need to make sure that you choose a high quality multivitamin and mineral. Here’s a check list to help you choose:
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100% Vegan.
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Well absorbed forms of nutrients in the right dose.
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Free from allergen containing ingredients.
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Avoid additives like magnesium stearate (which is often from palm oil).
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Look for additional antioxidants from plants or herbs, organic if possible.
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Capsule form rather than a tablet.
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Plastic free, eco-friendly packaging.
Thanks for reading our quick guide on the benefits of multivitamins! Want to learn more? Why not check how a UK family run business has developed a lovingly crafted range of superior, ethical supplements.
FREQUENTLY ASKED QUESTIONS
Is it good to take a multivitamin everyday?
Yes! Taking a multivitamin every day provides your body with the nutrients needed to protect your health. If the vitamins and minerals in your product are expertly formulated to provide the right dose, like our Active Multivitamin, we'd encourage you to take a daily multivitamin if you're not quite getting enough nutrients from your diet.
What does a multivitamin do for your body?
Good quality multivitamins have a wide range of benefits but it totally depends on the quality of the multivitamin and the certain nutrients it contains.
The Ethical Nutrition Company always advises people to eat a balanced diet including more vegetables, fruit and good quality sources of fats and proteins as the most important way of improving health.
Do multivitamins have side effects?
A good daily multivitamin which has been formulated with Safe Upper Levels in mind shouldn't have any side effects but it does depend on the ingredients in the multivitamin. We formulate our Active Multivitamin without fillers, binders, additives, flavourings to minimise the chance of side effects. We also ensure that the dose and form of ingredients used are within safe levels.
What are the benefits of daily vitamins?
Many nutrients are required on a daily, even hourly basis because they are used up quickly by the body. In particular the water-soluble nutrients like vitamin c and b vitamins are needed in regular amounts to help the body function normally. Taking a good quality product can reduce risk of nutrient deficiency.
What is a multivitamin?
Strictly speaking multivitamins should only contain vitamins however the term is synonymous with the following terms:
Multivitamin, multiple vitamin tablet, multi vitamins and minerals, Multivitamin and mineral supplement.
At the Ethical Nutrition Company we always include minerals with alongside vitamins and other plant ingredients to ensure that you get all the nutrients you need.
Which vitamins and minerals should I look for in multivitamins?
As a minimum it should include, the following vitamins and minerals:
Vitamin C, Magnesium, Calcium, Vitamin E, Zinc, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Inositol, Vitamin B6 (Pyridoxal 5 Phosphate), Beta Carotene, Iron, Manganese, Boron, Folate, Copper, Chromium, Molybdenum, Iodine, Vitamin K, Selenium, Biotin, Vitamin B12, Vitamin D3.
Preferably in forms that your body is able to absorb effectively and have good scientific evidence for use with adults.
Can taking multivitamins be harmful to health?
It seems like every month there is a scare story about the potential harmful effects of vitamins! However the headlines rarely reflect the research which more often than not doesn't translate into real-life recommendations. There is a risk of harm to health if you take too many vitamins or irresponsibly formulated products which provide 'mega-doses' of vitamins on a daily basis. Like anything in life, there can be too much of a good thing. This is why it's really important to take a multivitamin that has been responsibly formulated.
Our multivitamin contains well-thought, safe doses of nutrients. For example the safe upper level for vitamin B6 is 10mg per day so we include a safe but effective dose. Often you will see levels as high as 50mg in some multivitamins. Your health is the most important concern and we won't put it at risk.
For expert nutritional advice contact us at hello@ethical-nutrition.com.
Disclaimer. A multivitamin isn’t a panacea for health and doesn’t replace a healthy balanced diet. If you are pregnant, breastfeeding, taking medication or under medical supervision, please consult your healthcare practitioner before taking any food supplement.
