Effects of multivitamin supplements, how to choose a brand, when to use?

Taking a daily multivitamin is said to be good for skin and nails, reduce the risk of anemia, and improve memory, but it can interfere with medical tests.

Multivitamins can help support heart health and improve memory... (Source: Shutterstock)

Healthier hair, skin and nails

If you're looking for stronger, healthier hair, or want brighter, more youthful skin, the right multivitamin can help you achieve your goals.

"Some multivitamins contain specific nutrients like biotin, vitamin E, and zinc, which are known to promote healthy hair, skin, and nails," says nutritionist Mary Sabat.

For example, biotin is essential for maintaining the health of these tissues and is often found in multivitamins. Vitamin E acts as an antioxidant, protecting skin cells from damage, while zinc aids in the production of proteins needed for hair and nail growth."

Helps reduce the risk of anemia

Anemia is a fairly common problem where the blood is not able to produce enough healthy red blood cells. Iron deficiency anemia specifically develops when there is not enough iron in the body.

Choosing the right multivitamin can help prevent iron-deficiency anemia by helping you reach your recommended iron levels, says Sabat.

“Iron is an important mineral for red blood cell production and oxygen transport in the body. This is why a multivitamin containing iron can be helpful for people at risk or with iron deficiency and can help prevent symptoms of anemia such as fatigue, weakness and shortness of breath,” she says.

If your iron levels are low, talk to your doctor about the best multivitamin you can take.

Multivitamins can sometimes interfere with medical tests.

While rare, Sabat says, "Some multivitamins can interfere with certain medical tests, leading to inaccurate results." For example, high doses of vitamin C supplements can interfere with some blood sugar tests, potentially giving false results.

“Similarly, some multivitamins that contain biotin can interfere with hormone tests, such as thyroid function tests,” Sabat adds.

To avoid any possible interference when performing medical tests, talk to your healthcare provider about the vitamins and supplements you are taking.

Fill nutritional gaps in your diet

First of all, you should always try to eat a balanced diet, rich in vegetables to provide the necessary minerals and nutrients for the body.

Everyone wants to get adequate nutrition from their meals, but in reality, many of us have gaps that need to be filled.

Seventy percent of the average American diet comes from processed or ultra-processed foods, which are high in calories but low in vitamins and minerals, explains author and nutritionist Josh Axe, PhD.

While daily supplements can't eliminate the harmful effects of the foods you eat, they can point you in a better direction.

A study published a few years ago in the Journal of Nutrition found that the eating habits of a large portion of the U.S. population consistently fall short of even the minimum recommended intakes in the Dietary Reference Intakes (DRIs) for many important nutrients, says Dr. Axe.

“Without dietary supplements and other ways to support proper nutrient intake, many Americans fail to even reach the minimum micronutrient intake levels they need,” the study concludes.

Can help you feel energized

If you feel exhausted day after day, taking a multivitamin can help keep you going. Multivitamins provide essential water-soluble B vitamins that we need to release energy trapped inside carbohydrates, fats, and proteins, explains Vanessa Pavey, PhD, an education scientist at Life Extension.

“This released energy can now fuel our cells and provide the energy we need to carry out our daily activities,” she says. “B vitamins also promote healthy organ function and cognitive health.”

Support heart health

The heart beats every year, but many people do not have good cardiovascular health. Dr. Axe says this organ should be a top priority and a high priority because it has a huge impact on your overall health.

“Of course, a heart-healthy diet and lifestyle, including regular exercise, are of primary importance. However, finding a multivitamin that also helps support heart health can be beneficial,” he explains.

When deciding which brand to choose, Dr. Axe recommends looking for ones that include vitamin D3, vitamin K2, folate, and vitamin B12, as these all support heart health.

May improve memory

If you used to have a pretty good memory and could come up with creative ideas, but have recently found yourself struggling, a multivitamin may prove helpful.

The B vitamins commonly found in multivitamins are our brain's protectors, Dr. Pavey explains, including:

Vitamin B5 (pantothenic acid): Facilitates the production of acetylcholine, a neurotransmitter involved in memory.

B6 and B9: Work together to help produce serotonin and dopamine, neurotransmitters that help us feel good.

B12: Supports the health of the myelin sheath, a protective coating of brain cells.

Vitamins B6, B9, and B12, along with B2 (riboflavin): Support heart health by balancing homocysteine. Homocysteine is an amino acid produced in the body that can build up over time and eventually damage the cardiovascular system.

When should I take multivitamins?

Because multivitamins contain a mixture of both fat-soluble and fat-soluble vitamins, they are generally best taken with meals for optimal absorption.

There are conflicting opinions on the best time to take a multivitamin, in the morning or at night. Some suggest taking a multivitamin containing B12 in the morning on an empty stomach is beneficial to aid absorption.

However, multivitamins that contain fat-soluble vitamins are more effective when taken with meals, whether in the morning or evening, because your body needs fat to absorb them.

If you're unsure about the best time to take your multivitamin, talk to your healthcare professional.

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