Multivitamins are dietary supplements containing a combination of vitamins and minerals, intended to fill nutritional gaps and support overall health. Their use is widespread globally, including in the UAE, often marketed for energy, immunity, skin, and general wellness. But do you really need them? This article provides a comprehensive guide covering benefits, types, dosage, safety, and practical considerations.

Why Multivitamins Matter

Multivitamins can support:

• Immune function: Vitamins C, D, zinc

• Bone health: Calcium, vitamin D, magnesium

• Energy metabolism: B-complex vitamins

• Skin, hair, and nail health: Vitamins A, C, E, biotin

• Pregnancy support: Folate, iron

They are most useful for individuals with dietary gaps, restricted diets, or increased nutrient needs.

Types of Multivitamins

Evidence-Based Benefits

1. Filling Nutritional Gaps

• Multivitamins can prevent deficiencies in populations with limited dietary diversity.

2. Immune Support

• Vitamins C, D, and zinc contribute to immune function, especially during periods of increased risk of infection.

3. Bone & Heart Health

• Vitamin D and calcium support bone density

• Some studies suggest multivitamins may slightly support cardiovascular health, though results are mixed.

4. Women & Men Specific Benefits

Recommended Dosage

Best time to take multivitamins:

• With meals for better absorption

• Split doses for high-potency formulas to reduce gastrointestinal discomfort

Multivitamins Side Effects & Safety

• Usually well-tolerated

• Overconsumption may cause nausea, diarrhea, or constipation

• High doses of fat-soluble vitamins (A, D, E, K) may be harmful

• Iron-containing formulations should be kept away from children to prevent accidental overdose

Consult a healthcare provider if you have chronic conditions, are pregnant, or take medications that may interact with certain vitamins/minerals.

Foods Rich in Vitamins & Minerals

Balanced diet can reduce the need for supplementation.

Common Myths & Misconceptions

References

1. Bailey, R. L., et al. (2013). Multivitamin-mineral use among US adults: The National Health and Nutrition Examination Survey, 1999–2010. JAMA, 310(19), 2011–2020. https://doi.org/10.1001/jama.2013.280490

2. Fortmann, S. P., et al. (2013). Vitamin and mineral supplements in the primary prevention of cardiovascular disease and cancer: An updated systematic evidence review for the US Preventive Services Task Force. Annals of Internal Medicine, 159(12), 824–834. https://doi.org/10.7326/0003-4819-159-12-201312170-00729

3. NIH Office of Dietary Supplements. (2023). Multivitamin/mineral Supplements: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

4. Bailey, R. L., et al. (2012). Dietary supplement use in the United States, 2003–2006. Journal of Nutrition, 142(3), 452–458. https://doi.org/10.3945/jn.111.151688

Stone, M., et al. (2018). Are multivitamin/mineral supplements effective in improving health outcomes? Nutrition Reviews, 76(7), 525–538. https://doi.org/10.1093/nutrit/nuy013