Our bodies require vitamins and minerals for healthy development, energy production and system functionality – however it can be hard to get enough through diet alone.
Taken daily, multivitamins can help fill in those nutritional gaps. When selecting a multivitamin supplement, select one which provides an array of different forms to increase absorption.
Vitamin D
Vitamin D deficiency is a common condition among adults and may require supplementation to overcome. Nevertheless, eating a well-rounded diet remains key.
“Capsules can be easier to consume, as they contain more ingredients,” according to Poston.
Consider Your Age and Health Conditions: “Nutritional needs vary with life stage, particularly prenatal and menopausal years,” states Titgemeir. Additionally, those on corticosteroid medications that decrease calcium absorption might benefit from taking multivitamins with added calcium content.
Vitamin B12
Vitamin B12, or cobalamin, is essential to the health and formation of nerve cells and red blood cells. It’s found naturally in animal products as well as some fortified foods; you can also purchase it as an oral dietary supplement or injection.
People suffering from digestive conditions that inhibit absorption of this water-soluble vitamin, such as Crohn’s disease or complications associated with gastroesophageal reflux disease (GERD), are at greater risk for deficiency of B12. Studies suggest supplementing with methylcobalamin or 5-deoxyadenosylcobalamin can improve cognitive performance among older adults as well as lower homocysteine levels.
Vitamin C
Most multivitamins contain vitamin C, an important part of improving immune health and shortening the duration of colds. Furthermore, vitamin C’s antioxidant properties and help in iron absorption make it a popular addition.
Pick out a multivitamin that meets both your age and gender needs, with different formulas tailored specifically to each age and gender group. They could come in powder form, gummies, tablets or capsules depending on what form is most convenient for you.
Look for the United States Pharmacopeia (USP) seal to make sure that supplements are safe and contain adequate nutrition.
Vitamin E
Vitamin E, an antioxidant found in many nuts, seeds, vegetables and oils, may help protect against heart disease and certain cancers as well as treat Alzheimer’s. According to studies, its consumption may prevent heart attacks as well as help alleviate memory problems in Alzheimer’s sufferers.
Diet is always the ideal source of vitamins and minerals, but multivitamins may fill gaps for some adults. When shopping for multivitamins, look for products bearing the United States Pharmacopeia (USP) seal to ensure it meets Recommended Daily Amounts of nutrients – small capsules or chewables will make this easier than tablets!
Calcium
Calcium is well known for promoting bone health, but it also plays an integral part in muscle function and blood clotting. This supplement offers high amounts of easily absorbed calcium from various forms, and its USP certification ensures you’ll get all of the vitamins and minerals your body requires without any harmful contaminants or unnecessary ingredients.
This vitamin supplement also includes B vitamins, including the active form of folate known as methylfolate and vitamin K2, which recent research suggests plays an essential role in bone health. Furthermore, its affordability makes it convenient and easy to take with meals.
Iron
Iron is essential in supporting healthy red blood cells that carry oxygen around your body, and a deficiency can result in anemia and noticeably rapid heartbeats as a sign that there’s not enough iron present.
Folic acid can help prevent neural tube defects in newborns, and women of childbearing age should take multivitamins containing this nutrient to protect themselves and their unborn babies from birth defects.
Johns Hopkins nutrition experts advise that getting your vitamins and minerals through food is the optimal approach to wellness. A healthful diet provides opportunities for nutrients to interact in ways that enable the body to absorb them more efficiently.
Zinc
Zinc is an essential trace mineral essential for many bodily processes, including improving immune function, protein and DNA synthesis, wound healing, taste/smell perception and growth. Furthermore, it plays an integral role during pregnancy and breastfeeding.
Zinc deficiency is rare in industrialized nations, though it may occur among individuals on very restrictive diets, those suffering from malabsorption syndromes such as Crohn’s or celiac disease, or with inflammatory bowel diseases. Zinc can be found in seafood, meats, whole grains, legumes, nuts and seeds as well as some cold lozenges.
Omega-3s
Omega-3 fatty acids found in fish and plant oils have long been recognized for their heart-health benefits. Omega-3s can reduce high triglyceride levels – one of the risk factors associated with cardiovascular disease – by helping lower their levels.
Recent clinical trial results from OmegaAD and ASCEND trials demonstrated that daily omega-3 supplementation (1 g of EPA + 2 g of DHA) did not slow the rate of cognitive decline among adults with mild Alzheimer’s disease [60,61].
Omega-3 supplements typically do not produce adverse side effects; the only possible exceptions include being allergic to fish or taking medicines that alter blood clotting.