Can multivitamins fill gaps in your nutrition?

Let’s be honest, the world of vitamin supplements is confusing. And in such a remarkably unregulated sector, those looking to supplement their diets can find it hard to know where to start and who to trust.

But can vitamin supplements compensate for gaps in your diet or prevent you from getting sick? And when should and shouldn’t you take them?

Vitamins are not a quick-fix health solution. You can’t neglect your body and then simply take a pill to fix it.

But vitamins can potentially fill some gaps in your nutrition, like during times when you’re busy, stressed or run down.

Whatever your reason, your supplement journey should always begin with the guidance of a qualified dietitian or doctor.

Supplements can be very useful to people who might be naturally lacking certain vitamins.

Vegetarians or vegans, for instance, might need additional vitamin B12, calcium and iron, which are otherwise lacking in their diets.

Or, if you’re sensitive to milk products or you’re lactose intolerant, calcium-enriched almond or soy milk can help make up the difference.

Certain deficiencies can cause specific symptoms in the body. For example, having too little potassium, calcium or magnesium can contribute to leg cramps, while an iron deficiency might cause extreme lethargy. in these cases, supplements can be very beneficial.

Doctors also recommend women take multivitamins during pregnancy to ensure the foetus gets enough folic acid, iron and iodine.

Your age is important, too. Women up to the age of 50 typically require more iron than men, and the need for vitamin D and calcium increases with age.

When you’re not actually deficient in something, taking a supplement in high doses can lead to a build-up in your body and even, as with iron, cause toxicity. So, getting a blood test is highly recommended before taking supplements over a long period.

If you regularly feel tired, getting your iron levels checked will help your doctor make an assessment. If you are deficient, they’ll likely advise you to take an iron supplement for a period of time and then take another blood test (if it’s back to normal, you’ll stop taking the supplement).

In some cases, taking supplements has no real benefit at all. For instance, when you already get enough vitamin C from your daily intake of fresh fruit and vegetables, supplementing more isn’t likely to make much of a difference to your immune system.

It’s also important to note that some vitamins and minerals can interact with certain medications. If you’re taking prescribed medicines, always check with your doctor or pharmacist before starting any supplements.

Fat-soluble vitamins like A, D, E and K can all be stored in the body and are potentially dangerous when taken in high doses without a doctor’s supervision.

On the flipside, water-soluble vitamins will simply pass through your body when they’re not needed. You might notice fluoro-coloured urine after taking a multivitamin, which is excess vitamins going straight down the toilet.

• A general multivitamin can fill some gaps in your nutrition when you’re busy, stressed or run down. But they’re not a quick-fix solution to your overall health.
• If you think you’re deficient in something, see your doctor and get a blood test before supplementing your diet with vitamins.
• See a dietitian to discover vitamin and mineral-rich foods that work with your dietary lifestyle. They can also recommend supplements for any nutrients you’re lacking.
• Certain vitamins and minerals might interact with your prescription medications. So, it’s important to check in with your doctor or pharmacist before taking a new supplement.