By Rebecca Forrest
Wellcoaches Core Coach Trained, Awakened Nutrition Coach
As a Nutrition Coach, I get asked questions on all things food and nutrition related. Questions on multivitamin and mineral supplements are a hot item.
“Do you have recommendations for a good multivitamin?”
My response is simply, no. I don’t have a recommendation for a specific brand or type of multivitamin. When you consume a balanced diet from all five food groups (fruits, veggies, protein, dairy, whole grains) your body’s vitamin and mineral needs can be met. Plus, all the bonus nutrients that come along with consuming whole foods, like fiber, probiotics, and antioxidants.
Last time I decided it was time to refresh myself to make sure the current research is supportive of this. I reached out to Registered Dietitian Nutritionists on the Awakened Actions team and my husband (pharmacist) and their answer, hands down, aligned with mine – eating a well-balanced diet of whole foods from all five food groups will meet your body’s vitamin and mineral needs.
I dug in a little deeper…
A multivitamin and mineral supplement is basically a combo of vitamins and minerals packed in pill form. They are here for a reason – to provide vitamins that are not taken in through the diet and they are used to treat vitamin deficiencies. Multivitamin and mineral supplements are also used as a preventative measure for patients with illness or undergoing surgery.
Some people take one each day to make up for any potential nutritional shortfalls… but is that necessary?
If you think you might need a multivitamin and mineral supplement, I encourage you to first explore your diet. If you find your falling short on a certain food group, instead of turning to a supplement, challenge yourself to find ways to incorporate that food into your diet. Whole food sources provide fiber, antioxidants, probiotics as well as many other beneficial compounds that aren’t found in pill form. Plus, food sources are better absorbed and used more easily by our body because they exist in forms which our body find easy to recognize.
Still questioning whether you need a multivitamin and mineral supplement? Please consult with your doctor or a Registered Dietitian Nutritionist. Our team would be happy to assist you with this. Click here to schedule a discovery meeting to discuss this with a member on our team.
You may be wondering, why not take a multivitamin and mineral supplement just in case I am low in something? A good question. They are generally assumed to be safe, but some do contain high doses – sometimes 10 times more than the recommended daily intake. Fat soluble vitamins (A, D, E, K) can cause potential health problems when taken at a higher dose because they can build up in the body. Also, the United States Food and Drug Administration (FDA) oversee drugs and dietary supplements. While drugs must be reviewed and approved by the FDA before they are marketed, supplements do not – making it even harder to find a reliable multivitamin and mineral supplement.
In summary, while I set out to debunk my original hypothesis and find evidence that would support benefits of multivitamin and mineral supplements, the research supports eating a well-balanced diet of whole foods from all five food groups will meet your body’s vitamin and mineral needs. I did find some studies with trial groups where one group took a multivitamin and mineral supplement and the other group did not. The results were statistically insignificant and very unclear – making it difficult to find supportive evidence of taking one daily.
Eat your fruits and veggies – they are packed with all sorts of vitamins and minerals goodness as well as fiber!
References
Braverman, Jody. “Potential Benefits of Multivitamins.” LIVESTRONG.COM, 22 June 2019. www.livestrong.com/article/241939-benefits-of-taking-a-multivitamin.
“Chloride in Diet.” U.S. National Library of Medicine, 2 February 2019 https://medlineplus.gov/ency/article/002417.htm
Solan, Matthew. “The Best Foods For Vitamins and Minerals.” Harvard Health, 6 February 2019 www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals.
“Do You Need a Daily Supplement?” Harvard Health Publishing, Harvard Medical School, September 2018. www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement.
“Do You Need a Multivitamin?” Berkely Wellness, 12 January 2014, www.berkelywellness.com/supplements/vitamins/article/do-you-need-multivitamin.
“Fortify Your Knowledge About Vitamins.” U.S. Food and Drug Administration, 2 February 2009 www.fda.gov/consumers/consumer-updates/fortify-your-knowledge-about-vitamins.
“Mixing Medications and Dietary Supplements Can Endanger Your Health.” U.S. Food and Drug Administration, 27 October 2014. www.fda.gov/consumers.consumer-updates/mixing-medications-and-dietary-supplements-can-endanger-your-health.
“Multivitamins and Supplements: To Take or Not to Take?” Mayo Clinic Health System, 17 July 2015. www.mayoclinichealthsystem.org/homeown-health/speaking-of-health/multivitamins-and-supplements-to-take-or-not-to-take.
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