Five questions I ask myself before taking a multivitamin

Who are the people who really need comprehensive nutritional supplements?

Are you eating a balanced diet?

If you are eating a diet rich in vegetables, fruits, lean proteins such as chicken or fish, healthy fats, and grains, there is no need to take a multivitamin. It is much better to obtain nutrients from food rather than vitamins. In particular, even if there are no issues with the heart, it may be worth considering taking fish oil supplements because of the supposed benefits of omega-3 fatty acids. According to one study, participants without heart disease who took fish oil had a 13% increased risk of developing atrial fibrillation, an irregular heartbeat associated with heart complications. Healthy participants who took fish oil also had a 5% higher risk of stroke.

On the other hand, people who already have heart disease reduced their risk of atrial fibrillation by 15% when they took fish oil. What about vitamin D, which most people in our country are deficient in? Eating salmon, canned tuna, and orange juice and getting sunlight for a certain period (2 to 3 times a week, 10 to 15 minutes or less) can mostly fulfill vitamin D needs. It is advisable to consult a doctor before taking vitamin D supplements.

Are you a vegetarian?

If you mainly follow a vegan diet, you may need to take vitamin B as a supplement. This is because B12, which helps keep blood and nerve cells healthy and aids the body in metabolizing proteins, is necessary. Experts recommend that strict vegans take a B12 supplement daily. For teenagers and adults, the recommended daily intake of B12 is 2.4 mcg. If you do not consume any animal products at all, you should also take omega-3 in supplement form for the same reason.

Is your immune system weak?

People with weakened immune systems who cannot maintain a balanced diet should take a multivitamin. If immunity is compromised, it is generally difficult to absorb nutrients properly, so taking a multivitamin is recommended. After a blood test to check the levels of calcium, magnesium, and specific vitamins such as A, B6, B12, folate, C, and D3 that are deficient in the individual, they should be taken accordingly.

People with certain gastrointestinal disorders or those who have undergone intestinal surgery may need supplements such as vitamin B12, vitamin D, and iron. It is advisable to consult with a doctor.

Are you preparing for pregnancy?

Women trying to conceive should take 400μg of folic acid daily. Folic acid is included not only in prenatal vitamins but also in most multivitamins. Taking folic acid within the first 8 weeks of pregnancy helps reduce the risk of neural tube defects such as spina bifida. After pregnancy, it is recommended to increase folic acid intake to 600μg to support the baby's growth and development.

Are you experiencing menopause?

Menopause increases the risk of osteoporosis in women. In fact, up to 20% of bone loss can occur during this period. Women in this stage and postmenopausal women can benefit from taking vitamin D, which helps reduce the risk of fractures. In addition to vitamin D, it may also be beneficial to consider consuming trace minerals such as boron and calcium. It is advisable to consult with a doctor to determine the appropriate amount to take.