It is necessary to know the risks, particularly for the prolonged or excess users. This article will outline the potential problems of multivitamins (what, who, and side effects) and recommend safe practices.


What Are Multivitamins?

Each multivitamin is a mixture of many of the key vitamins and minerals. Multivitamins come in many forms, including powders, liquids, tablets, and capsules.

Multivitamins can help:


  • Fill diet gaps
  • Bolster the immune system
  • Enhance energy
  • Improve overall health
  • Support targeted health concerns (skin and bone)

Though there are some positive health benefits, multivitamins will never replace a healthy diet.


Are Multivitamins Safe?

Healthy individuals will generally be safe if the recommended serving is followed. Safety concerns mostly come from supplement mixing, self prescribing potent formulas, or taking excess multivitamins. Taking too many or mixing multivitamins can negatively affect many body systems. Fat soluble vitamins are A, D, E and K and can be especially problematic because they accumulate in the body.


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Common Side Effects of Multivitamins

Most vitamins will likely cause mild and temporary side effects. Common side effects of multivitamin use include nausea, stomach discomfort, and constipation.


  • Most stomach issues with multivitamin use include gas and bloating, or in some cases mild stomach cramps. These issues are common when multivitamins have high levels of Iron and Zinc, and when multivitamins are taken on an empty stomach.
  • Nausea is another common side effect and is likely caused by a strong multivitamin or a multivitamin taken without food. Some people even report strong multivitamins cause a metallic taste in the mouth.
  • It is also possible to experience headaches, and dizziness, especially if the dosage of the multivitamin is higher than necessary, and your body is extra sensitive to one of the vitamins.
  • Vitamin toxicity can happen with overuse of multivitamins and is more common with the use of fat-soluble vitamins, which easily accumulate in the body.
  • Vitamin A toxicity can cause headaches and blurred vision, and can even cause liver damage. Vitamin D toxicity also causes health issues and can affect the kidneys by causing high calcium levels in the body.
  • Long term high doses of Vitamin B6 can cause tingling and numbness of the hands and feet from nerve damage. Iron can also cause organ damage, constipation, and stomach pains, especially in people who don't need Iron supplementation.

Who Is More Likely to Suffer from Side Effects?

Because of their sensitivities, some groups require more caution with respect to multivitamins. These groups include those with multivitamin sensitivities, people already eating vitamins from other sources such as fortified foods, fortified food eaters, and pregnant women taking multiple vitamins.


Due to impaired processing, multivitamins can be especially dangerous for those with liver and kidney diseases. People taking prescription drugs also need to take caution. Some vitamins and minerals can interfere with the absorption of the drug and, in other cases, affect the drug's efficacy. For example, the absorption of some antibiotics and thyroid medication can be affected by the concurrent use of iron and calcium.


Managing Side Effects

Fortunately, there are many easy ways to manage multivitamin side effects. For example, many people who experience stomach side effects find that taking the vitamin with food reduces the problem. Taking the vitamin with food also helps the stomach and enhances the absorption of the nutrient. Following the instructions and dosage on the label, not taking other vitamins unless instructed, and choosing a multivitamin designed for your age, gender, and health concerns all help reduce the side effects. A varied, nutrient-dense diet, and good hydration, help reduce the need for more potent supplementation.


Long-Term Considerations

Multivitamins are often taken for overall health; however, taking them long-term can create new problems. Long-term use can create health concerns related to inadequate tailoring of supplemental nutrients and excessive nutrient imbalance. Some have an illusion of security and may have a poor diet, depending rather on supplements. There can be deficiencies that multivitamins may not resolve. Healthcare professionals may recommend that those relying on long-term supplements should have routine checks on their Vitamin and mineral levels.


Conclusion

While multivitamins may assist in covering deficiencies and in the maintenance of health, they are not without their negatives. Most reactions are mild and may include digestive issues and nausea, but some may lead to serious health issues. When used alongside a healthy lifestyle, the risk in the use of multivitamins that are suited for needs and in the correct dose is very low.


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