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| - Quick Take
A social media post recommends that viewers stop taking multivitamins immediately. We fact checked and found the claim to be Half True.
The Claim
In a YouTube Shorts video by DietTubeIndia, Bhawesh Gupta, who holds an MSc in Food and Nutrition, advises viewers to stop taking multivitamins immediately. He explains that these supplements often contain minerals in doses that are too low to be effective.
Fact Check
Do multivitamins actually improve your health?
The idea that multivitamins can serve as a quick fix for missing nutrients is appealing, but the reality is more complicated. For most individuals who eat a balanced diet, multivitamins don’t provide significant health benefits. In fact, numerous studies have cast doubt on their effectiveness. A landmark study published found that multivitamin use does not reduce the risk of chronic diseases such as heart disease, stroke, or cancer.
In fact, the vitamins and minerals our bodies need are best obtained from food. Nutrients in whole foods, such as fruits, vegetables, nuts, seeds, and whole grains, are in a more bioavailable form, meaning our bodies can absorb and utilize them more effectively. Multivitamins, while convenient, often don’t replicate the balance and synergy that these whole foods provide. For example, fruits and vegetables contain not only vitamins but also antioxidants, fiber, and phytochemicals, all of which contribute to our overall health.
Are multivitamins necessary if you have a healthy diet?
Generally, no. If you’re consuming a well-rounded diet, your body is likely receiving all the vitamins and minerals it needs. A diet rich in fruits, vegetables, lean proteins, and whole grains provides ample amounts of essential nutrients, including Vitamin C, Vitamin D, calcium, and iron. According to the Centers for Disease Control and Prevention (CDC), nutrient deficiencies are more commonly seen in people with poor dietary habits, such as those who skip meals, consume too many processed foods, or follow restrictive diets.
However, there are exceptions. Certain groups of people may struggle to get all the nutrients they need from food alone. For example, vegans and vegetarians often face challenges in obtaining adequate amounts of Vitamin B12, iron, and calcium, as these nutrients are primarily found in animal products. Likewise, older adults may experience difficulties absorbing Vitamin D or Vitamin B12 from food, putting them at risk for deficiencies. In such cases, supplementation may be beneficial, but it’s important to consult a healthcare professional before assuming a multivitamin will solve the issue.
Dr. Swati Dave, a PhD in Food and Nutrition, explains, “Supplements can play a role in addressing specific deficiencies, but they should never be viewed as a substitute for a healthy diet. If you’re unsure whether you need a supplement, it’s best to work with a healthcare provider to get personalized advice.”
Can multivitamins replace a poor diet?
The short answer is no. Multivitamins cannot compensate for the damage caused by a poor diet. While they may provide some vitamins and minerals, they can’t replace the fiber, antioxidants, and other beneficial compounds that come from whole foods. These nutrients play vital roles in maintaining your digestive health, boosting your immune system, and reducing inflammation, among other functions. Simply put, there is no substitute for a diet rich in fruits, vegetables, lean proteins, and healthy fats.
A key concern with over-relying on multivitamins is that they often give people a false sense of security. Individuals may think they can take a multivitamin and eat an unhealthy diet without consequence. Research has shown that those who rely on supplements are less likely to engage in other health-promoting behaviors, such as exercising regularly or maintaining a balanced diet. In other words, they may neglect other essential aspects of a healthy lifestyle that contribute to long-term wellness.
Could multivitamins be harmful?
Yes, in some cases, excessive use of multivitamins can be harmful. While most people are not at risk of overdosing on vitamins from food alone, overconsumption of certain nutrients through supplements can lead to toxicity. For example, too much Vitamin A can cause liver damage, bone weakening, and even birth defects in pregnant women. High doses of iron can cause digestive issues and, in severe cases, damage organs.
It’s also worth noting that not all multivitamins are created equal. Some contain excessively high doses of certain vitamins and minerals, which may not be necessary or safe.
Dr. Shalin Nagori, a Consultant Pathologist and Industrial Physician, says “If you take a multivitamin without any real need for it, you risk disrupting the delicate balance of nutrients in your body. Some vitamins and minerals interact with each other, and taking too much of one could interfere with the absorption of another.”
The risks of harm can be especially concerning for people who take multiple supplements or consume fortified foods in addition to multivitamins. Taking too many of certain nutrients at once can lead to an imbalance that harms rather than helps your health.
Are there better ways to get the nutrients you need?
Absolutely—through food. The most effective and safest way to ensure you’re meeting your nutritional needs is by eating a diverse, well-rounded diet. Whole foods not only provide essential vitamins and minerals but also contain fiber, antioxidants, and other nutrients that support overall health.
For example, fatty fish like salmon are rich in Vitamin D and omega-3 fatty acids, which contribute to heart and brain health. Berries and citrus fruits provide Vitamin C and antioxidants, which promote immune function and protect against cellular damage. Leafy greens such as spinach and kale are loaded with folate, iron, and fiber, all of which support digestive and cardiovascular health.
Dietician Kamana Chauhan said, “The key to good health is balance and variety in your diet. While multivitamins can be useful for certain individuals, they should not be relied upon as a substitute for whole, nutrient-dense foods. Real food offers a much broader range of nutrients that supplements can’t replicate.”
If you’re concerned about specific nutrient deficiencies, it’s always a good idea to consult a healthcare provider, who can guide you toward targeted dietary changes or suggest specific supplements, if necessary.
Are all multivitamins underdosed?
Not all multivitamins are underdosed, though; different brands and formulations have various dosages that may or may not reach the level of daily recommended intake. Nonetheless, most multivitamins are made with a formulation of dosages less than the upper limit so as to prevent toxicity and provide safe administration. Thus, the intention is to ensure the proper supply of required vitamins and minerals in the body without overloading it. It is important to select a multivitamin based on your particular needs and consult with a healthcare provider to determine if supplementation of any kind is required by your body.
Dr. Nagori explains “Doctors prescribe multivitamins based on individual symptoms and deficiencies. While commercially available multivitamins may have lower doses, the ones prescribed by a doctor are tailored to address specific deficiencies. For example, if you’re deficient in vitamin B12, a doctor will prescribe a multivitamin with a higher dose of vitamin B12 to meet your needs.”
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