The Multivitamin Myth
By Carlton Alexander
March is here, and the self-vested St. Patrick’s Day defenders across the world are getting their pinching fingers ready for the 17th, while I’m still digging through my closet for the single green rubber wristband that I swear someone gave to me for defense...
However, I’m taking a break from all that jazz to write about this month's awareness themes. Today, we will be talking about nutrition and whether those multivitamins we take are really helping all that much.
Multivitamins are a pantry staple. I can’t even remember the last time I bought them, and yet, like a strange Twilight Zone episode, they manifested their way into my cupboards. I never gave them much thought, but how healthy are they really? Theoretically, can someone live on multivitamins alone? I mean, the logic seems stable: if we get all our recommended nutrition, then it doesn't matter if it's in the form of a powdery Flintstone character. Right?
Well, hold on there. Multivitamins are made up of micronutrients, which are essential for maintaining your health, but they don’t comprise the bulk of our energy. Carbs, fats, and proteins, for example, are your macronutrients that make up a large portion of the energy needed to maintain the human body. “Big Vitamin” never claims that you can live off them alone, but it’s a nonsensical question that actually leads us to a portion of the truth. When we eat whole foods, we already get most of the vitamins we need. So, what are these even for?
It turns out that, most of the time… not much. Widescale studies have shown negligible benefits in the prevention of diseases and longevity with the use of multivitamins. So unfortunately, we can't spend the day eating chips and ice cream, then make up for it with a mixed berry vitamin chaser. Although I wish I could. Instead, this is why, like a broken record, we are always told to eat our fruits and veggies. Which are, ostensibly, Veggie Tales-branded multivitamins if you think about it.
It’s not all doom and gloom, though, for these rubbery little things. Multivitamins can be genuinely helpful if you have an imbalance in your diet for any reason. Dietary restrictions, for example, can awaken a need for supplemental vitamins. Vegetarians, vegans, or those with food allergies may find it difficult to get enough B12, iron, or other essential nutrients. Similarly, people with certain medical conditions, older adults, or those who are pregnant may require extra supplementation to meet their body's demands. In these cases, multivitamins serve as a useful booster rather than a primary source of nutrition.
Beyond dietary restrictions, multivitamins can also serve another purpose: convenience. Let’s be honest, in today’s fast-paced world, not everyone has the time to prepare well-balanced meals every single day. Some people rely on supplements as a bit of a nutritional safety net. While they won’t magically erase bad eating habits, they can at least help fill in minor gaps that might otherwise be difficult to address.
But here’s the catch—just because multivitamins exist doesn’t mean they should be taken indiscriminately. Taking too much of certain vitamins, particularly fat-soluble ones like A, D, E, and K, can lead to toxicity since they are stored in the body rather than excreted like water-soluble vitamins. More isn’t always better when it comes to nutrition, and excessive supplementation can sometimes cause more harm than good.
At the end of the day, multivitamins are not a replacement for a balanced diet. They’re more like a backup singer than the lead vocalist in the concert of your health. They can help, but they shouldn’t be your main act.
With that, I will hopefully see you later this month for more tidbits. Until then, eat your greens (both the ones on your plate and the ones on your wrist, if necessary) and enjoy the month of March!
Sources
https://www.hopkinsmedicine.org/health/wellness-and-prevention/is-there-really-any-ben efit-to-multivitamins
https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional