One 2002 review discovered that vitamin deficiency is often associated with chronic diseases. Supplementation might help. Even a well-balanced diet may not give you all the nutrients you need when you need them. multivitamins will help.

For starters, a multivitamin daily can help you build a strong foundation for your body’s health. It can also help protect you from stress. These problems can make your body struggle to absorb nutrients, even if you eat a balanced diet. 

What is a multivitamin?

Multivitamins combine many vitamins normally found in food and other natural sources.

Multivitamins can be used to supply vitamins not obtained through the diet. Multivitamins can also be used to treat Vitamin deficiency (low vitamin intake) due to illness, pregnancy, and poor nutrition.

So many vitamins and mineral combinations make it difficult to know what to look for in a multivitamin. A nutrition degree is not necessary to know which multivitamin should be taken with your morning oatmeal. Four experts were able to give us 13 recommendations for multivitamins. This is regardless of the brand.

1. Vitamin D

Vitamin D aids our bodies to absorb calcium. This is critical for bone strength. Insufficient intake of vitamin D can lead to a decrease in bone health.

  • Your risk of getting sick
  • Your chances of having back and bone problems
  • Hair and bone losses

The truth is that you shouldn’t be able to access your vitamin D daily by sitting in the daylight for more than 15 minutes. More than 40% of people live in the United States. Living in wintery places, with very little sunlight, and applying skin sunscreen (which blocks Vitamin D synthesis), makes it hard to get vitamins. Through the use of organic supplements, it’s possible to make up those deficiencies as the supplements have a lot of needed vitamin D.

2. Magnesium

Magnesium can be considered an essential nutrient. We must obtain it through food and the best supplements. Lerman points out that magnesium is most important for bone health, energy production, and general well-being. Magnesium could have many other benefits. She adds that magnesium can also:

  • Relax your nervous system after just 90 days
  • Reduce sleep problems as suggested
  • By an older study
  • mice
  • Regulate muscle, nerve function
  • balance blood sugar levels
  • You can make protein, bone, or even DNA

Most people who are Magnesium Deficient are not taking enough of the right foods. They aren’t deficient. Before looking for supplements, try eating more spinach, spinach, artichoke (especially Brazil nuts), and tofu.

3. Calcium

More than 40% of the U.S. Population doesn’t get enough vitamins. This means these people are not getting enough calcium from their diet to maintain strong, healthy bones. Women especially lose bone density faster, so calcium intake is essential to avoid this.

You are most likely already getting sufficient calcium if you eat a variety of these foods.

4. Zinc

Lerman explains that Zinc tends to be low in older adults and those under a lot of pressure. Which, (hello!) The truth is, it’s pretty much everyone. It makes sense. Zinc supports immune system function and allows the body to use carbohydrates, protein and fat for energy. It helps with wound healing.

Zinc isn’t a major ingredient in American cuisines. The body can’t store it either. Lerman recommends that daily supplements focus on this ingredient.

Zinc is important for wound healing, immunity, and the sense of taste, and smell, and should be consumed daily by women at 14.5 mg (mg). For adults, zinc should be consumed daily at 17 mg.

5. Iron

Lerman states that iron should be in your multivitamin but that not everyone needs the same amount. Iron provides many benefits.

  • Increased energy
  • Brain function is better
  • Healthy red blood cell count

Red meats generally provide enough iron. However, some circumstances such as going through puberty, having your period, or being pregnant can increase your need for iron. This is because iron is important during times of rapid growth. Vegetarians or vegans should make sure their multivitamin contains iron.

6. Folate

Folate (or Folic acid) helps in the development of a fetus. It also prevents birth defects. This ingredient is crucial if you’re looking to improve your nails, combat depression, or fight inflammation.

7. Vitamin B-12

Together, they create and maintain our body’s energy supply, breaking down any micronutrients we eat (fats/proteins, carbohydrates).

Each one has its unique role. Lerman says that Vitamin B-12 keeps the body’s nerves and blood cells healthy. It also helps make the DNA, the genetic material of all cells. vitamin A12 deficiency in vegetarians and vegans is common because most foods are animal-based (meat, poultry, eggs, etc.).

8. Iodine 

Iodine plays an important role in the production and use of thyroid hormones.

9. Phosphorus

This is necessary for strong bones, teeth, and energy released from food

10. Copper 

This mineral is required for red and white blood cell production, as well as for iron release to form hemoglobin.

11. Vitamin C

Vitamin C is an antioxidant vitamin that is essential for wound healing and immune system health. Vitamin C is essential to maintain healthy bones, skin, and cartilage.

12. Vitamin E

Vitamin E is another immune-supporting vitamin. Vitamin E is also necessary for healthy eyes, skin, and hair.

13 .Lutein and Zeaxanthin

Nutrition is essential to maintain healthy eyes for the remainder of your life. Two important nutrients for your eyes are lutein (also known as zeaxanthin) which may not be well-known. Lutein and zeaxanthin were both beneficial for the eyes.

Supplementing with Lutein or Zeaxanthin can improve macular pigment optical densities, visual performance, and indicators of excessive screen usage, such as eye strain, fatigue, and headache frequency. The quality of sleep also improved.

Talk to your healthcare provider

Your age and your health conditions (e.g. pregnancy) will determine the vitamins you need. Some recommendations don’t change much. For example, the vitamin D requirements for women are fairly consistent from childhood to adulthood, regardless if they have had children or not. Some things change over time, like iron requirements that increase by more than twice during childbearing years for women and triple during pregnancy.

There is no one-size-fits-all solution to getting the nutrients you require for your optimal health. Consult your doctor if you have concerns about vitamin deficiencies. Each person’s needs are different so one tablet won’t be enough.

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