In today’s busy world, we’re always worried and stressed. Most of you might be skipping meals, eating processed foods, working long hours, and having late nights. Also, this fast-paced lifestyle means we may not get all the nutrients we need from food alone. This is especially true for vegetarians, who avoid meat and fish, which are usually two major sources of several vitamins and minerals.
So, do multivitamins help? Should you take one every day?
What Are Multivitamins?
Multivitamins are supplements that contain a mix of vitamins and minerals. These include important ones like
-
Vitamin B12: helps with energy and nerve health
-
Vitamin D: supports bone strength and immunity
-
Iron: helps carry oxygen in the blood
-
Zinc: helps your body fight infections
-
Calcium: supports strong bones and muscles
Many multivitamins also include vitamins A, C, and E, magnesium, and folic acid.
Also read: Mind-blowing benefits of multivitamins
Why Are Multivitamins Important in a Busy Lifestyle?
1. Lack of Variety in Food Choices
It’s easy to eat the same thing every day. Rice, dal, and vegetables, maybe a salad. But if your meals are not varied, you could be missing out on essential nutrients.
2. Soil Quality is Declining
Did you know the soil we grow our food in today has fewer minerals than it did decades ago? A study found that the nutritional value of vegetables and fruits has declined over the last 50 years due to changes in farming practices. Mainly due to the inclusion of unhealthy chemicals in agriculture.
3. Nutrients are important while you're stressed
When you are stressed or tired, your body uses up more nutrients, especially vitamins B and magnesium. We all know that our fast-paced life makes us stressed and exhausted.
4. Lack of Sunlight for Vitamin D
After work-from-home practices, working indoors all day, you’re not alone. Most people don’t get enough sunlight, which is the best natural source of vitamin D.
5. Vegetarian Diet May Lack Key Nutrients
Vegetarian food is rich in fiber and plant compounds, but it may lack:
-
Vitamin B12: Although they are mostly found in animal products, vegetarians can also get sufficient amounts.
-
Iron: This is a plant-based iron that can be found, which might be harder to absorb
-
Zinc: Usually, zinc is less bioavailable in vegetarian foods.
-
Omega-3 fats: The vegetarian sources of omega-3 are walnuts and many more. However, they are mainly found in fish for fish eaters.
Also read: Top vegetarian omega sources for you
This is where multivitamins become very useful.
What Does Science Say
A study suggested that multivitamin use can help fill nutrient gaps, especially for people who do not satisfy their daily nutritional needs through food. However, it also reminds you that multivitamin tablets do not create magic; instead, they work best when combined with a healthy lifestyle.
How to Choose a Multivitamin
When buying a multivitamin, read the label and check if it includes:
-
Vitamin B12
-
Vitamin D
-
Iron
-
Zinc
-
Calcium, if your diet is low in dairy.
When Is the Best Time to Take a Multivitamin?
Morning is usually the best time. You may take it with breakfast to help absorb the nutrients more easily. Especially fat-soluble vitamins like A, D, E, and K. You may also take them later in the day if you forget.
Do Multivitamins Have Side Effects?
For most people, they are safe when taken at the recommended dose. But don’t overdo it. Taking too much of certain vitamins, like vitamin A or iron, can be harmful. Always stick to the dosage, and check with a doctor if you’re already on medication.
Try depending on natural foods at first
We cannot overlook the fact that supplements cannot replace real food.
Eating a colorful, balanced vegetarian diet is recommended by many nutritionists. You may try these foods.
-
Leafy greens that include spinach, methi, and moringa.
-
Nuts and seeds like almonds, chia, and flaxseeds are highly nutritious.
-
Whole grains, which include millets, oats, and brown rice, are a good source of carbs and many other nutrients
-
Pulses and legumes like moong, rajma, and chana can support your protein intake as well
-
Dairy is a nice source of calcium and other nutrients. You may use it if you do not follow a vegan diet
Final Thoughts: Are Multivitamins Worth It?
Real food or perfect vegetarian food can fulfill our vitamin and nutrient needs. However, the food we eat today can be more dangerous than we can imagine. Which is why multivitamins should be a smart choice, especially if you’re vegetarian and live a busy life.
