You might assume taking a multivitamin is a no-brainer, but vitamin supplementation is far more complex than most people assume and deserves the same thoughtful consideration as anything you choose to put into your body. Whether you’re a wellness enthusiast or just curious about your daily vitamin intake, integrative medicine expert Dr. Daniel A. Monti, here provides an advanced, modern clinical perspective on the subject, answering some of the top questions about multivitamins in this post.
Are there any negative effects associated with multivitamins?
Multivitamins can be beneficial for some people; however, they may create a false sense of security for others. In general, there are two problems we see in the majority of patients regarding their nutrition. Most people consume the wrong balance of macronutrients (carbohydrates, fats, and proteins), and do not consume foods with sufficient amounts of micronutrients (individual vitamins and minerals). Multivitamins do nothing for the first problem and have limited, but not insignificant, value for the second. We cannot simply rely on multivitamins to fill the gaps of a poor diet.
When performing our comprehensive health evaluations for patients at the Marcus Institute, we see substantial variations in vitamin and mineral deficiencies from patient to patient and thus create a program of supplementation and micronutrient therapies that are tailored to match each individual’s needs.
Can multivitamins interact with medications and/or medical conditions?
Some vitamins can interfere with the absorption and effectiveness of other nutrients or interact with medications—with potentially severe adverse effects. To illustrate, supplements can reduce the efficacy of medicines, including those used to treat conditions like cardiovascular disease and depression, as well as contraceptive pills and medications used after organ transplants.
Concurrent use of prescription blood thinners and herbal and dietary supplements that also thin the blood (such as vitamin E) presents another concern, as combining anticoagulants could increase the risk of internal bleeding or a stroke.
Furthermore, individuals with specific medical conditions, such as kidney disease, must use great caution when taking certain vitamins and minerals due to impaired excretion. Negative impacts can range from mild to severe and depend on the particular combination of medication and supplements.
Having too little of certain nutrients is equally problematic; your body needs key levels of nutrients to function and fend off disease.
Should I be concerned about vitamin toxicity?
Consumers should always remember that more is not necessarily better when it comes to supplements and follow their doctor’s specific recommended dosages to avoid the risks associated with supplement overuse.
Use the most caution around overconsuming fat-soluble vitamins, including Vitamins A, E, and K, which can more easily accumulate in the body and reach toxic, harmful levels if taken in excess. Water-soluble vitamins, including the C and B Vitamins, are generally less likely to cause toxicity since excess amounts are usually excreted in urine—however, extremely high doses of water-soluble vitamins can still lead to adverse effects.
What should I look for when choosing supplements?
A personalized, doctor-recommended course of supplements manufactured by reputable brands can support vibrant health: look for products certified by third-party organizations that test for vitamin purity and potency. Individuals should also read supplement ingredient labels carefully, checking for allergens or substances that could have an adverse reaction with your medications or medical conditions.
A person’s need for nutritional supplements depends on their unique nutrient requirements determined by their age, diet, lifestyle, specific medical conditions, and overall health. If someone is unsure if they should take a multivitamin, they should consult with a physician and dietitian, ideally well-versed in integrative medicine approaches, who can assess their specific nutrient needs with in-depth testing.
Whole foods vs. multivitamins: Which is better?
No matter what, supplements should not be considered a replacement for eating nutrient-rich whole foods. It is best to get the majority of your body’s needs met with a balanced diet that includes a wide variety of unprocessed foods: plentiful fresh vegetables, some raw fruits (particularly those with a lower glycemic index), nuts, whole grains, legumes, probiotic-rich foods, and minimally-processed forms of meat and dairy. This kind of diet can provide an array of beneficial compounds, prebiotics, and micro- and macro-nutrients that work synergistically in the body. That said, consuming the “optimal” amount of micronutrients from our diet isn’t easy to achieve, even when eating well, and some people need more of certain nutrients based upon their unique biology and genetics. For those with a reasonably good diet looking to optimize nutrition, a multivitamin can play a small role in ensuring they are getting the right amount of micronutrients.
It is particularly important to focus on foods which help you obtain a baseline of essential nutrients which the body cannot produce on its own. These can then be supported with supplementation with the help of a knowledgeable physician.
About Dr. Daniel A. Monti
Dr. Monti is an internationally-recognized expert in integrative medicine and natural lifestyle therapies. He is the founding Chair of the industry-leading Integrative Medicine & Nutritional Sciences department at Thomas Jefferson University and the CEO and Medical Director of the Marcus Institute of Integrative Health where he also treats patients. Dr. Monti has also co-authored two highly-respected integrative wellness books, Tapestry of Health, and Brain Weaver.
To learn more about optimizing your health, tune in to The Dr. Monti Show podcast, where Dr. Monti and other elite medical experts combine the latest technologies and ancient health principles to help patients be free of illness and thrive, or schedule an appointment at the Marcus Institute of Integrative Health.
