Vitamins and minerals are an essential part of our diet. They help boost immunity, fight infections, heal wounds, regulate our hormones, and also strengthen our bones. However, if you're low on these essential nutrients and fail to fulfil your daily requirements, your body is likely to show some signs, including skin problems, hair loss, mouth ulcers, weakened bones, and more. You might also feel tired all the time and, in certain cases, have bleeding gums.
A healthy diet is the best way to get adequate amounts of vitamins and minerals. From vegetables and fruits to lean protein and dairy products, all of these foods can give you a wide range of nutrients. However, if you're unable to achieve the recommended daily intake, it is best to consult a doctor or a nutrition expert on whether or not you can take multivitamins or other supplements. But how do you know when you need them? Here's a guide to help you decide.
Also Read: Which Vitamins Are Important For Bone Health? Read On To Know
Understanding The Symptoms And Risks Of Vitamin Deficiency
In an interaction with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietitian, Fortis Hospital, Anandapur, says, "Inadequate consumption of certain nutrients, like vitamins, could produce a range of symptoms and, sometimes, may also negatively impact how the body functions."
She warns against certain indications in the body that might signal certain vitamin deficiencies. These include:
- Hair loss, one of the major symptoms of vitamin deficiency, is caused by an inadequate intake of vitamins B3 and B7.
- Lack of vitamins B1, B2, and/or B6 causes oral ulcers or cracks around the mouth's corners.
- Inadequate consumption of vitamin B7 or biotin may cause brittle nails and/or hair.
- Dandruff and a rough, itchy scalp may result from a deficiency in vitamins B2 and B6.
- Night blindness and other issues pertaining to the eyes might result from a vitamin A deficiency.
- A diet lacking in vitamins A and C can cause white or red bumps on the skin.
It is important to note that each vitamin and mineral has its own specific Recommended Dietary Allowance (RDA) or Adequate Intake (AI).
For instance, as reported in the Harvard TH Chan School of Public Health, vitamin D, which is crucial for calcium absorption and bone health, is recommended at 15 micrograms (600 IU) daily for adults aged 19–70, increasing to 20 micrograms (800 IU) for those over 70. On the other hand, vitamin B12, essential for nerve function and Red Blood Cell (RBC) formation, has a recommended daily intake of 2.4 micrograms for adults of all ages. Additionally, vitamin C, an antioxidant, has a recommended daily intake of 75 milligrams for women and 90 milligrams for men.
Can Diet Alone Provide All Necessary Nutrients?
Dr Mukherjee believes that a healthy, balanced diet is the best source of vitamins and other nutrients. She says, "Vitamins and minerals present in food are micronutrients that may be easier for the body to absorb than multivitamins."
However, multivitamins are necessary in cases of significant deficiencies in certain vitamins, she adds, sharing that they can play a key role in tackling malnutrition, and therefore, one is advised to speak with a doctor.
What Are Multivitamins?
The Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH) describes multivitamins as dietary supplements for people who don’t get enough vitamins and minerals from food alone, are on low-calorie diets, have a poor appetite, or avoid certain foods, such as those who follow a strict vegetarian or vegan diet.
However, it is crucial to note that multivitamins cannot take the place of eating a variety of foods that are important to a healthy diet.
Also Read: From Multivitamins To Probiotics: 5 Plant-Based Nutritional Supplements for Overall Health
How To Know If You Need Multivitamins
The most accurate way to know whether you’re low on any vitamin or mineral is through blood tests that can determine the levels of the vitamins in the body, says Dr Mukherjee. So, for instance, if you have low levels of vitamin B12 or vitamin D, which may be signs of deficiency, a multivitamin may be prescribed to you by the doctor accordingly.
It is also a good practice to be aware of any changes occurring in your body, if any. Watch out for the symptoms and consult a doctor to understand the underlying cause.
Dr Mukherjee also lists certain categories of people who may be more likely to benefit from multivitamins because of potential dietary deficiencies or nutritional needs. These include:
- Old people
- Growing children and adolescents
- Pregnant women as well as lactating mothers
- People with vegetarian and vegan diets
- Sportspersons, athletes, or those who engage in strenuous physical activity
- Individuals with certain health conditions
Conclusion
Multivitamins can be beneficial for individuals at risk of deficiencies and those facing significant nutritional gaps. However, they should never replace a healthy, balanced diet. The aim should always be to fulfil your nutritional requirements through proper foods.
Dr Mukherjee highlights that too much of anything can be harmful. Higher doses of these supplements used without a doctor's prescription can have negative effects, particularly when combined with a highly nutrient-dense diet. Some common risks include gastrointestinal problems like diarrhoea or an upset stomach, constipation, nausea, gastric distress, abdominal cramps, and the like. It may also affect the liver.
Therefore, it is best to consult your doctor if you suspect any form of deficiency and to know if you require multivitamins.