Multivitamins Do You Really Need Them

Multivitamins: Do You Really Need Them

It’s a message you’ve probably heard before: keep yourself healthy with the right mix of vitamins. But the big questions still linger — Which ones? Should I pop pills or get nutrients through food?

The simplest answer? Stick to a balanced, nutrient-rich diet. But life isn’t always perfect, and sometimes supplements can help fill in nutritional gaps.

The Power of Antioxidants

Antioxidants are a powerful group of vitamins that protect your cells from damage caused by free radicals — unstable molecules that can harm your body over time. These vitamins may help slow down the ageing process, reduce the risk of chronic diseases, and strengthen the immune system.

Key Antioxidants Include

Beta-carotene (precursor to vitamin A): Great for vision, skin, and tissue repair.

Sources: Carrots, sweet potatoes, red peppers, spinach, kale, and papaya.

Vitamin C (ascorbic acid): Helps wounds heal, supports red blood cell production, and boosts brain chemicals that enhance alertness.

Sources: Oranges, strawberries, kiwi, bell peppers, broccoli, and tomatoes.

Vitamin E (tocopherol and tocotrienols): Helps maintain healthy cells and may slow signs of ageing.

Sources: Sunflower seeds, wheat germ, peanut butter, hazelnuts, and corn oil.

Caution: Too much may increase the risk of bleeding — moderation is key.

B Vitamins: Small Nutrients, Big Impact

B vitamins play a vital role in your body’s ability to convert food into energy, maintain brain function, and form red blood cells.

Vitamin B6 (Pyridoxine): Supports brain health and metabolism.

Sources: Bananas, chickpeas, potatoes, poultry, and fortified cereals.

Vitamin B12: Essential for red blood cell formation and nerve function.

Sources: Meat, dairy, eggs, and fish.

Note: Vegans and older adults may need supplements or fortified foods.

Folate (Folic Acid): Critical for DNA production and cell growth, especially during pregnancy.

Sources: Leafy greens, legumes, citrus fruits, eggs, and fortified grains.

Vitamin D: The Sunshine Vitamin

Though called a vitamin, vitamin D functions more like a hormone. It helps absorb calcium and phosphorus, which are vital for strong bones. A deficiency can lead to osteoporosis and an increased risk of fractures.

Sources: Sunlight, egg yolks, fortified milk, and fatty fish like salmon and sardines.

Tip: Many people, especially the elderly, benefit from supplements or fortified foods.

Vitamin K: Blood and Bones

Vitamin K supports blood clotting and keeps bones strong, especially in older adults.

Sources: Spinach, broccoli, alfalfa, green leafy vegetables, fish oil, and soybean oil.

Food vs. Supplements: What’s the Best Source?

Most nutrition experts agree: Food first. Whole foods provide vitamins in a form your body can easily absorb, along with fiber, antioxidants, and other beneficial compounds. Supplements can help when you're deficient or unable to meet your needs through food, but they’re not a magic fix.

Final Thoughts

Before reaching for a multivitamin bottle, consult your doctor. Your health needs are unique, and a professional can help guide whether you need a supplement, and how much.

Your body thrives on balance. Let food be your primary source of nourishment, and use supplements wisely to support your well-being when necessary.