Multivitamins contain various vitamins and minerals like iron, zinc, calcium, and magnesium. However, not everyone needs to take them daily. While many people routinely take vitamins as a "boost" or for disease prevention without signs of deficiency, healthy individuals with a balanced, diverse diet can minimize their risk of micronutrient deficiencies. Supplementation is primarily necessary for specific high-risk groups.
One group often advised to take supplements includes women who are pregnant, planning pregnancy, or breastfeeding. Their need for folic acid, iron, calcium, and other micronutrients significantly increases during this period to support fetal development and maternal health.
Older adults are also more susceptible to vitamin deficiencies. This is due to reduced nutrient absorption, less diverse diets, or chronic illnesses. Deficiencies in vitamin D, vitamin B12, and calcium are common in this demographic.
Individuals on an unbalanced long-term vegetarian diet risk deficiencies in vitamin B12, iron, zinc, or omega-3 if their meal plans are not properly structured. In some instances, doctors may prescribe specific micronutrient supplements.
People experiencing prolonged weight loss, excessive dieting, or frequently skipping meals are also prone to vitamin and mineral deficiencies. Warning signs can include persistent fatigue, hair loss, muscle cramps, paleness, or reduced concentration.
Individuals with gastrointestinal conditions like inflammatory bowel disease, malabsorption, a history of stomach surgery, or chronic diarrhea face a higher risk of nutrient deficiencies. Those who frequently consume alcohol, smoke, or experience prolonged stress often require increased intake of certain antioxidants and micronutrients.
Self-administering multiple vitamins concurrently can lead to excess intake, negatively impacting health. Fat-soluble vitamins, such as A, D, E, and K, can accumulate in the body if supplemented excessively. Prolonged vitamin A excess can cause liver damage, headaches, dry skin, vision disturbances, and a risk of fetal abnormalities if pregnant women consume high doses.
Excessive vitamin D intake increases blood calcium levels, leading to appetite loss, nausea, constipation, and fatigue. In severe cases, it can impair kidney function. Over-supplementation with iron often causes constipation, nausea, and abdominal pain.
The best way to obtain essential vitamins is by maintaining a diverse, balanced diet rich in natural foods. Individuals who suspect a deficiency or are considering long-term vitamin supplementation should consult a nutritionist. They can assess dietary habits, conduct tests if necessary, and recommend appropriate products rather than relying on advertisements or word-of-mouth.
Nguyen Thi Thuong, Nutritionist
Department of Nutrition
Tam Anh General Hospital Hanoi
