Multivitamins are dietary supplements containing a combination of various vitamins and minerals. They are intended to fill potential nutritional gaps. However, research indicates that for most healthy people who eat a balanced diet, supplements are not necessary.

What does science say?

A large analysis from 2013, published in the Annals of Internal Medicine, showed that there is no clear evidence that multivitamins increase lifespan or reduce the risk of heart disease or cancer in people without nutritional deficiencies.

The antioxidant paradox

Antioxidants, such as vitamins A, C, and E, have long been considered protectors of our body against harmful free radicals. However, some studies have shown that high doses of these vitamins in supplement form can cause more harm than good.

Natural sources of vitamins

Instead of resorting to supplements, it is better to obtain vitamins and minerals from natural sources:

• Vitamin C: citrus fruits, berries, bell peppers
  
  
• Vitamin A: carrots, sweet potatoes, spinach
  
  
• Vitamin E: nuts, seeds, plant oils

When are supplements useful?

There are cases where dietary supplements are recommended:

• Pregnant women: they need additional amounts of folic acid
  
  
• Elderly individuals: may have trouble absorbing certain vitamins
  
  
• Vegans: may need vitamin B12

In such cases, it is important to consult a healthcare professional before starting supplements.

Although multivitamins promise many benefits, it is important to be aware that they are not a miraculous solution. A balanced diet rich in natural sources of vitamins and minerals remains the best way to maintain health. Before reaching for supplements, consider your diet and lifestyle, and consult with a professional.