Khaberni - In today's world of health and nutrition, multivitamins (Multivitamins) have become some of the best-selling products globally, so you need to know everything about these nutritious vitamins.
Millions of people start their day with a pill that contains a mix of vitamins and minerals, believing that it ensures them constant activity and optimal health.
But the question arises: Are multivitamins really necessary? Or are they just a marketing gimmick that feeds a huge industry generating billions of dollars annually?
What are multivitamins?
Multivitamins are dietary supplements containing a blend of essential vitamins and minerals needed by the body. Their composition varies from product to product, but they generally include vitamins such as A, B, C, D, E, and K, as well as minerals like zinc, iron, magnesium, and calcium.
These pills are promoted as an easy and quick way to compensate for nutritional deficiencies, support the immune system, boost energy, and improve brain and heart functions, but are these promises really supported by scientific evidence?
What do scientific studies say?
Many recent studies indicate that multivitamins are not necessary for most healthy people who follow a balanced diet.
In a study published in the journal Annals of Internal Medicine in 2019, researchers found that taking multivitamins did not reduce the risk of heart disease, cancer, or early death compared to those who didn't take them.
Another study from Johns Hopkins Medicine showed that "there is no strong evidence that multivitamins improve memory or mental performance or reduce fatigue in healthy people."
In other words, the scientific results do not support the popular idea that multivitamins are the secret to everlasting health.
When are multivitamins actually useful?
Although most people do not need them, there are certain groups that might benefit from taking them under medical supervision, including:
Pregnant women: due to their increased need for folic acid and iron for fetal development.
Vegetarians: because they may lack vitamin B12, iron, and zinc.
Seniors: as the body's ability to absorb certain elements decreases with age, especially vitamin D and B12.
People with malnutrition or digestive system diseases that affect nutrient absorption.
In these cases, multivitamins can be an effective way to address deficiencies and support overall health — but only if the type and dosage are determined by a doctor or nutritionist.
The commercial and marketing side
The dietary supplement industry is one of the largest in the world, valued at over $150 billion annually.
The producing companies rely on emotional marketing and advertisements that link taking vitamins to youth, energy, and strong immunity.
Many of these products are sold without a prescription, leading consumers to purchase them without specialist consultation. The packaging is designed attractively carrying promises like "energy all day" or "longer life" or "better mental focus," although the scientific evidence does not always support these claims.
This has led some experts to describe multivitamins as "the world's most expensive urine" because the body often disposes of the excess through the kidneys without real benefit.
Are there any harms in taking multivitamins?
Some believe that supplements are "completely safe" because they are sold in pharmacies, but the truth is that taking them excessively can be harmful in some cases, for example:
High doses of vitamin A can cause liver poisoning.
Excess iron can lead to stomach disorders and organ damage.
Excessive vitamin D can lead to increased calcium in the blood, causing kidney problems.
Therefore, it is not advisable to take multivitamins randomly or to double the dose "to increase the benefit," as the body does not need more than it can absorb and use.
The natural alternative: balanced food
The best way to get vitamins and minerals is not from a package, but from natural food.
Eating a diverse diet containing fruits, vegetables, whole grains, legumes, meats, or plant-based alternatives provides the body with what it needs.
For example:
Vitamin C is abundant in citrus fruits and red peppers.
Vitamin D can be obtained from sunlight exposure and fatty fish.
Iron is available in spinach, lentils, and red meats.
Calcium in dairy products and broccoli.
Therefore, a healthy balanced diet obviates the need for most people to take multivitamins.
Advice from doctors and nutrition experts
Most nutrition doctors agree that supplements should not be a substitute for natural food, but rather a complement when needed.
Doctors recommend regular check-ups to measure vitamin levels in the blood before resorting to any dietary supplement.
In case of a real deficiency, the specific type of vitamin needed by the body is determined, rather than taking a random mix of elements in one pill.
So, are multivitamins necessary?
Answer: They are not necessary for most healthy people.
Balanced nutrition, adequate sleep, and exercise are sufficient to provide energy and immunity without the need for supplements.
However, they may be beneficial in specific cases under medical supervision.
Therefore, before you spend your money on flashy marketing packages and promises, remember that the best source of vitamins is varied natural food, not pills packaged in bottles.
