Do you really need a multivitamin?

Life is good. Generally, you feel "healthy". Do you still need a multivitamin?

Clearly, the best way to get nutrients, including vitamins and minerals, is through a healthy diet. Fruits, vegetables, legumes, lean meats, fish, and dairy products are among the most nutrient-dense foods to maintain good health every day. The vitamins and minerals in these foods are in a form that our body recognizes and absorbs easily. While a perfect diet is the ideal situation, multivitamins can play a role in our daily lives for several reasons:

• The reality of daily eating: While the diet described above sounds wonderful, it's rarely a reality. Most of us have busy schedules and don't always eat as we should. Processed foods that are high in unhealthy fats and sugars dominate our culture and are designed to appeal to our taste buds, not for our nutritional health. Even when we try to eat well, many traditionally nutrient-rich foods, especially grains, have been stripped of much of their valuable nutrient content due to soil depletion and modern processing methods. Using a multivitamin can act as an insurance policy to ensure our body receives the minimum amount of vitamins and minerals each day for optimal health, regardless of the day's diet.

• Stress: The modern Canadian lifestyle is stressful. Balancing work and family demands, in addition to a lack of sleep and time to relax, make the body, mind, and immune system vulnerable. Good, regular nutritional support can help us through unexpected or prolonged periods of stress.

• High performance: People who are active and physically (or mentally) train at a high level demand more from their bodies. This extra activity requires more nutrients. A multivitamin can help supplement a healthy diet to help the body perform at its full potential.

What does a multivitamin contain?

When we talk about multivitamins, it's often a vague general concept. What exactly are the nutrients in a multivitamin that we should take every day? Here are some of the key nutrients:

Vitamin D: Vitamin D supplementation is particularly important for Canadians. Due to the limited amount of sun exposure between April and October, all Canadians face the challenge of obtaining an optimal level of the "sunshine vitamin." It is impossible to get enough vitamin D through diet. Vitamin D is important for bone health, and according to several studies, a low level of vitamin D is linked to serious diseases. The Canadian Cancer Society recommends vitamin D supplementation for all adults to reduce the risk of disease. A good multivitamin will provide at least 400 IU of vitamin D.

Vitamin C: Vitamin C supplementation is especially important for adults who do not eat enough fruits and vegetables. Vitamin C is important for developing and maintaining healthy bones, cartilage, teeth, and gums. Vitamin C is also important for forming connective tissues; it speeds up wound healing, improves immune health, and acts as a protective antioxidant.

B-complex vitamins: The B vitamin family works together to support the nervous system and tissue formation, and to metabolize carbohydrates, fats, and proteins. People who eat a lot of foods that contain refined sugar and starches can deplete their B vitamin reserves. Folic acid and B12 are B vitamins that help form red blood cells. Higher levels of B vitamins help us through periods of stress or low energy or during very demanding physical activities.

Calcium: This mineral contributes to the development and maintenance of bones and teeth. Of all the nutrients consumed, calcium supplementation is one of the best-known methods to slow bone loss. As we age, calcium is removed from the bloodstream, making it less available for the bones, thereby reducing bone density, especially during menopause. Poor calcium absorption due to poor dietary choices, lack of exercise, and taking various medications can also contribute to bone loss. Calcium, vitamin D, and magnesium work together to strengthen bones. Calcium supplementation is especially important for people who are allergic to milk.

Vitamin A and beta-carotene: These related substances are important for maintaining vision, developing night vision, and immune health.

Magnesium: Magnesium works with calcium in bone development and muscle function.

Chromium: This mineral helps metabolize fats and carbohydrates and supports healthy glucose metabolism.

Iodine: It contributes to the functioning of the thyroid gland.

Zinc: It helps maintain immune function and skin health.

Phytonutrients: A well-formulated multivitamin contains phytonutrients, or plant-based nutrients, that work with vitamins and minerals in higher concentrations. Phytonutrients such as bioflavonoids, grape seed extract, cranberry extract, and green tea extract provide excellent antioxidant support.

Multivitamins – One of many "building blocks" of nutrition

As we have seen in the paragraphs above, there are important dietary and lifestyle reasons that make supplementing with a multivitamin a wise insurance policy. Remember that, no matter how good a multivitamin formula is, adding other basic elements or fundamental supplements should be considered as part of a complete health program.

• Omega-3s: The "good fats" found in fish oil promote cardiovascular health, brain function, and reduced inflammation. Because omega-3s are liquid and potentially unstable, requiring softgel encapsulation, they are rarely found in sufficient quantities in multivitamin formulas.

• Calcium: If you are in a high-risk demographic for osteoporosis or low bone density, especially women over 40, remember that due to lack of space, multivitamins cannot provide the high amounts of calcium that may be needed. Consider taking a quality calcium supplement with your multivitamin.

• Probiotics: Good digestion and nutrient absorption are essential for health. Supporting your good gut bacteria with a probiotic supplement can be beneficial for your overall health and help you absorb the nutrients from a multivitamin.

• Green foods and fiber: Green food supplements rich in fiber and phytonutrients are an excellent complement to multivitamins, promoting digestion and offering antioxidant protection.

So, life IS good. Now, it can be even better with the daily support of a multivitamin.