Your health won’t hit rock bottom if you don’t consume multivitamins

While multivitamins have become a trending wellness tool, experts tell us why they aren’t a one-and-done solution

“Are you feeling perpetually fatigued? Get on a three-month course of vitamins D3 and B12.”

“Is your hair shedding more than usual? Take biotin once a day.”

“Struggling with acne and discolouration? Try glutathione and tranexamic acid supplements.”

Irrespective of the concern that drives you to a medical professional’s office today, multivitamins have become a crucial part of every prescription and treatment plan. While discerning any sort of vitamin or mineral deficiency in the body isn’t really  novel, more and more people are taking notice of the intricacies that occur in the body, to tackle the bigger, obvious concerns. With a growing emphasis on the inside-out connection, multivitamins have become an integral component of our wellness regimes. 

According to a data report by PwC, the global vitamin supplements market size witnessed growth at a compound annual growth rate (CAGR) of 4.4 per cent between 2014 and 2018; another Statistareport reveals that the market is now poised to grow at a CAGR of 6.32 per cent between 2023 and 2028. As of 2023, the global market size [of multivitamin supplements] now stands at US$28.59 billion. The COVID-19 pandemic and an augmented consciousness about holistic nutrition and wellness are the two most pronounced stimuli behind the surge of multivitamins. However, consuming a handful of multivitamins doesn’t guarantee better health. Why? Multivitamin supplements are just that—supplements. We speak to experts from the fields of nutrition, skin, and hair to understand who should really subscribe to supplements and if there’s a method to determine their effectiveness.

The scope of multivitamins

A multivitamin is a type of dietary supplement that contains a combination of essential vitamins and, often, minerals, in a single formulation. Typically, these micronutrients play a crucial role in various functions in our bodies such as immune support, metabolism, and the maintenance of overall health, says Kripa Jalan, nutritionist and founder, Burgers to Beasts. “Most of these supplements will contain both fat- and water-soluble nutrients like iron, calcium, magnesium, zinc, vitamin D2 or D3, vitamin A, C and E, thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), biotin (B7), folate or folic acid when included in supplements (B9), cyanocobalamin or cobalamine (B12). Some may contain other nutrients like essential fatty acids. All essential multivitamins are available over the counter (OTC) in different doses,” informs Mumbai-based nutritionist Rakhee Jain. “Several brands go beyond the traditional micronutrients to include omega-3 fatty acids and other herbal extracts in their formulations,” adds Jalan.

Dr Umesh Wadhavani, an expert in nutrition and fitness, explains that multivitamin supplements come in various formats—pills, readymade drinks, powders, and gummies. “The scope of multivitamins is vast, which includes fixing deficiencies, bettering the immune system, improving athletic performance, and preventing infections,” he informs. As we may not always eat all the food we need in order to meet our daily nutritional requirements, multivitamins are useful catalysts in meeting adequate ratios, opines Samreedhi Goel, a nutrition and wellness expert. “Poor food quality or making wrong dietary choices, over-cooking and reheating food can lead to nutrient losses in what we consume. Additionally, physiological conditions like stress, pregnancy, and other illnesses may increase our bodies’ requirements for vitamins.”

The benefits of multivitamins 

Your body will function optimally only when it is replenished with essential nutrients from time to time. “Multivitamins supplements are not mandatory, but vitamins and minerals are,” says Wadhavani. “Micronutrients are essential for almost all bodily activities; for example, vitamin C is vital for our immunity and vitamin D is extremely important for our bone and teeth health.”

Elaborating upon the same, Jalan says, “Vitamins and minerals come from food or supplements. While some nutrients can be made by the body, some can’t. If one doesn’t consume enough vitamins or minerals, they could potentially develop deficiencies linked to certain symptoms and are even known to create or exacerbate a few chronic illnesses. Multivitamins are widely used/recommended for their potential to reduce the risk of nutrient deficiency. Of course, this depends on how deficient an individual is, to begin with.”

The benefits of consuming OTC multivitamin supplements are noteworthy, and help fill potential nutrient gaps in one’s diet. “The benefits of consuming multivitamins can include improved skin, hair, and overall health. They may help support the immune system, maintain healthy skin, and promote overall well-being. However, it is essential to note that the benefits can vary from person to person,” says Mumbai-based celebrity dermatologist Dr Jaishree Sharad. 

Meanwhile, Dr Nishita Ranka throws light on the many multivitamins that can be of use to aid common skin concerns. “Vitamins A, C, E, and astaxanthin are your allies in the battle against ageing—they combat fine lines and wrinkles, allowing you to embrace your age gracefully. Certain vitamins like vitamin A can regulate oil production and prevent clogged pores, making them a valuable addition to acne treatment regimens. Vitamins C, E, and omega-3 fatty acids, along with astaxanthin, can help reduce inflammation and improve skin hydration in eczema and dry skin conditions.” Besides the skin, certain vitamins can boost the health of your hair. “While biotin is often touted as the go-to vitamin for hair health, there are alternative nutrients like zinc, vitamin D, and astaxanthin that can also contribute to luscious locks—they strengthen and reduce issues like brittleness and hair thinning.” 

Are multivitamins mandatory for all?

Absolutely not, concur all the nutritionists. “Whole foods provide essential nutrients, fibre, antioxidants, and other beneficial compounds that supplements cannot replicate. While most people may benefit from a daily multivitamin (given that few of us, if any, eat four square meals a day, are stress-free, sleep well, and engage in enough physical activity) the best way to determine whether you need multivitamins and which ones are suitable for you is to consult with a healthcare provider,” says Jalan, who believes that taking multivitamins should not be a substitute for a balanced and varied diet. Even Wadhavani thinks consuming supplements will only be fruitful if it is done to resolve a particular deficiency. “One will only see the benefits of consuming multivitamins if the problem they are trying to fix is due to a deficiency of a vitamin or a combination of micronutrients,” he informs. Goel highlights that sometimes, due to various changes in the body that could affect the nutrient densities, you may need to rely on supplements. “For instance, among women, during the menopausal phase, a calcium supplement is recommended.” 

The ideal approach to multivitamins 

You must resort to external supplementation, only after confirming a need or deficiency in your body, after thorough blood tests and an assessment with a medical professional. “Whether you need a multivitamin or not depends on several factors. Does your diet lack a variety of whole foods? Do you have underlying medical conditions? What age and stage of life are you in? Do you have dietary preferences that make you more prone to deficiencies in certain nutrients? Are you an athlete?,” explains Jalan. If you observe symptoms such as “weakness, brittle nails, hair loss or dull skin, fatigue, low immunity, aches, and slow recovery from wounds and muscular strain, it is best to get a medical evaluation, before popping any multivitamin by yourself,” recommends Jain.

To know whether a multivitamin supplement has yielded any benefits, “monitor how you feel,” suggests Sharad. “They improve energy levels, gut health, skin quality, or other health benefits over time. However, effects can be subtle and may take time to become noticeable.” And, opt for a blood check-up in the next three months to find out if the consumption has actually made a difference in the counts. “To choose the ideal multivitamin for yourself, consider factors like your age, gender, dietary restrictions, and specific health needs. Consult with a healthcare provider who can recommend a product tailored to your individual requirements. Look for reputed brands and products that have undergone quality (approved) testing,” adds the skin expert.

Lastly, half-baked knowledge is dangerous. “The consumption of multivitamins is a decision that should be made after consulting a healthcare professional (doctor, dietitian or nutritionist). Certain vitamins get stored in our bodies and, if taken in large doses or without their needs, can lead to vitamin toxicity. For instance, vitamin A and D toxicity are very common in people who prescribe and consume multivitamins on their own without getting their blood profiles and lifestyles analysed,” warns Wadhavani.

Also Read: Can biotin supplements promise thicker, healthier hair?

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