In an ideal world, you’d get every nutrient, vitamin and mineral your body needs from a healthy diet and lifestyle. However, we know eating the correct balance of foods, staying hydrated, exercising often and getting enough sleep on the daily can be a bit of a logistical nightmare. Easier said than done, right?
That’s when a little nutritional support can be helpful. And given we’re all different, many supplements are tailored to support individual health needs. For example, do you have trouble falling asleep? Consider a product containing valerian. Regularly active and want to maintain muscle health? Magnesium is your friend here.
So where does a multivitamin sit in all this? Multis are supplements packed with a mix of minerals, vitamins and herbs, which may help you get a daily blend of nutrients to support general health and wellbeing. They’re useful if you have trouble getting your daily nutrients, or simply don’t have the time to get them all through food and lifestyle.
What do multivitamins contain?
Each multivitamin product will be a little different to the next, which can make it tricky to know how to choose the right multivitamin. These differences can be a good thing though, as each can be tailored to support different needs, such as looking for vegan supplement support.
However, most multivitamins will include some common essential ingredients, such as vitamin C, calcium, iron, and B vitamins. Generally, it’s good to look for multivitamins which contain:
- Vitamin D to support bone health
- Iron to maintain healthy red blood cells
- B vitamins to support energy production
- Magnesium for supporting muscle health, and
- Zinc and vitamin C to maintain immune system health, as a core group of key nutrients.
What do vitamins do for your body?
In a nutshell, a good multivitamin will help fill any nutritional gaps in your diet. It also supports you in getting enough of the recommended amount of major vitamins and minerals, including ones that are generally under-consumed (such as calcium and iron2). Many multis are formulated to maintain energy production, support your immune health, help your body respond well to stress, and generally help you function day-to-day.
Which multivitamin should I take?
There are a number of different things to consider when selecting what multivitamin to take. Men and women often take different multivitamins, as women’s multis will often have more iron, while men’s will have more zinc to suit your different health needs. Some ranges are tailored for certain life stages, such as multivitamins for kids, teenagers, 50+ and 65+ age groups, with formulas designed to support the different health needs of each life stage.
It's also worth considering dietary requirements, such as whether you need a formula that’s gluten-free or vegetarian, or a multivitamin for vegan men or women.
Ultimately, the final thing to think about when choosing a multivitamin is format. The most common option is a traditional tablet multivitamin, but if you don’t like or can’t swallow pills, a gummy multi may be more up your alley. Some multis even come in powders or capsules too, giving you more choice.
Choosing a multivitamin for children
If you’re a parent, you’ll know the on-going challenge of ensuring your children eat a varied and nutrient-rich diet. Not only can a multivitamin be good for you, children’s multivitamins can provide support in helping kids to achieve the recommended amount of important vitamins and minerals. It’s a little extra peace of mind while you’re trying to think of inventive new ways to hide those nutrient-rich vegetables in their food! Plus, children’s multis are often available in a variety of delicious flavours and formats, providing a fun, sensorial experience for even the fussiest of eaters.
Should you take multivitamins?
While you’re striving to get all the nutrients you need from a healthy, balanced diet, consider a daily multivitamin as an insurance policy to cover any gaps or lapses. In particular, multivitamins can benefit people who generally need extra nutritional support. For example, multivitamins can support those who find it a challenge to get the recommended nutrients from their diet (such as vegetarians and vegans). Multivitamins that contain B vitamins are useful for supporting energy production and a healthy nervous system – invaluable for today’s busy lifestyle!
Taking your multivitamin
If you’re looking at adding a multivitamin to your diet, it’s recommended you take it with a meal, as some ingredients, like zinc, may cause nausea when taken on an empty stomach. In fact, it’s best to take one tablet in the morning with a healthy breakfast. This is because many multis contain B vitamins to help support energy production, so they can help you get up and go for the day (rather than staying up during the night!). Remember to always read the label and follow the directions for use.
How long does a multivitamin take to work?
Everyone is a little different when it comes to how long a multivitamin takes to work – it really depends on your general health and wellbeing. You may notice improvements sooner in particular areas where your body needs some additional nutritional support. For example, if your B vitamin levels are lower, you may notice a difference in energy when taking a multivitamin.
If you lead a well balanced and healthy lifestyle, studies show that multivitamins can support nutrient levels in the body in around four weeks3.
The key to experiencing the benefits of multivitamins is consistency, so try remembering to take your multi every day or as directed by your healthcare professional. It’s a good idea to make it part of your routine, so you take it right after breakfast or just before you leave the house in the morning. This allows you to build a routine by taking a multivitamin daily.
If you’re looking to boost your nutritional support in your daily diet, take a look at our full range of Swisse Ultivite Multivitamins to support your general health and wellbeing, and see which suits your health needs best today.
Always read the label and follow the directions for use.
We recommend that you consult your primary healthcare professional when considering your supplementary routine, as they can best advise on what’s right for your individual needs.
References:
- Wallace TC, McBurney M, Fulgoni VL 3rd. Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010. J Am Coll Nutr. 2014;33(2):94-102. doi:10.1080/07315724.2013.846806
- Australian Bureau of Statistics (December 2011), Australian Health Survey: Usual Nutrient Intakes, ABS Website. Released 6 March 2015
- Mark A. Levy, Toni McKinnon, Howard Goldfine, Addison Enomoto, Erik Schneider, and John Cuomo. "Consumption of a Multivitamin/Multimineral Supplement for 4 Weeks Improves Nutritional Status and Markers of Cardiovascular Health" Journal of functional foods (2019). doi: 10.1016/j.jff.2019.103511
