Thirteen vitamins and 15 minerals provide essential nutrition that plays an essential role in hormone formation, protecting against heart disease, keeping bones strong, and nerve health. While consuming a balanced diet is the optimal way to meet our daily requirements for these essential vitamins, multivitamin supplements may assist those who struggle to do so.

Unleash the power of your plate with nutritious foods from ASFA’s guide that will fuel your fitness journey while improving overall health and vitality.

Vitamin C

Vitamin C is widely known for helping prevent colds. But according to registered dietitian Devon Peart, there’s so much more that can be learned about this water-soluble nutrient than meets the eye.

Vitamin C is vital for skin health, immunity and iron absorption and may reduce heart disease risks (though a recent study concluded high dose supplements didn’t). Vitamin C also acts as an antioxidant; intravenous injection of the nutrient was recently shown to correct severe vitamin deficiency in sepsis as well as reduce markers of oxidative stress and inflammation 155). Dietary sources should always be the preferred source for vitamin C supplementation; however if supplements are recommended consult your healthcare provider first as high doses of single nutrients can interfere with lab tests 156).

Vitamin D

Vitamin D, often referred to as the sunshine vitamin, is essential for strong bones and muscles. It regulates calcium and phosphate levels within the body and any deficiency can lead to bone deformities in children as well as osteomalacia in adults.

Vitamin D may reduce the risk of type 2 diabetes, as evidenced in some clinical trials; however, this benefit has yet to be consistently seen across studies [148]. For instance, one such trial concluded that taking daily 83 mcg (3,332 IU) of vitamin D supplements had no noticeable effects on glucose homeostasis, insulin secretion or resistance, or hemoglobin A1c levels (which measures average blood sugar levels over recent 2-3 months) when compared with taking placebo [149].

The government strongly advises most individuals to take a supplement with vitamin D all year-round, particularly those who avoid sunlight or cover themselves up when sunbathing, those who have milk allergies/lactose intolerance or follow an ovo-vegetarian or vegan diet.

Vitamin E

Vitamin E is an antioxidant fat-soluble vitamin that works to combat oxidative damage and potentially lower risk for chronic diseases, with particular importance in immune health and cell signaling. You can find Vitamin E in foods like leafy green vegetables, nuts and seeds as well as vegetable oils or as dietary supplements – before beginning any supplement regimen, speak to your healthcare provider first.

Vitamin E benefits include increasing T lymphocytes or T cells that manage inflammation reactions and can prevent autoimmune conditions like inflammatory bowel disease and type 1 diabetes. Furthermore, studies indicate it may prevent eye damage, increase fertility rates and even help people suffering from non-alcoholic fatty liver disease (NAFLD). It can be obtained through eating well-balanced meals as well as fortified foods like cereals and margarines containing Vitamin E.

Vitamin K

Vitamin K, an essential fat-soluble vitamin, plays a significant role in blood clotting and bone strength. Furthermore, studies have also demonstrated its protective qualities against liver damage as well as its ability to alleviate morning sickness during pregnancies.

Dietary sources of vitamin K include green leafy vegetables, soybeans, cruciferous veggies and fermented foods. A less commonly encountered form known as menaquinone-4 through-13 can also be produced by bacteria in your gut.

The United States Food and Drug Administration (FDA) has set Adequate Intakes (AIs) of vitamin K of 90 micrograms daily for men and 120 micrograms for women, generally meeting AI requirements through healthy diet alone. Most Americans do not lack vitamin K as most Americans meet AI with diet alone; however, vitamin K supplements may be necessary in certain circumstances such as biliary obstruction, regional enteritis or Crohn’s disease.

Calcium

Calcium is one of the body’s most abundant minerals and plays an essential role in bone health. Additionally, calcium regulates muscle movement and supports cardiovascular function – all factors found in dairy products, green leafy vegetables and fortified products.

The Food and Nutrition Board of the Institute of Medicine recommends an appropriate daily calcium intake depending on age and gender, with multivitamins typically providing 100% of daily value (DV).

Research indicates that eating healthily is the ideal way to obtain vitamins and minerals, but people living with chronic health conditions or being treated with medical treatments that affect nutrient absorption may benefit from supplementing with multivitamins and mineral supplements. Studies have demonstrated this, with several demonstrating its ability to lower risk for heart conditions, certain cancers and cognitive function decline in older adults – the COSMOS-Mind randomized clinical trial demonstrated it successfully reduced cognitive decline rates among elderly subjects taking multivitamin and mineral supplements daily.

Iron

Multivitamins provide essential nutrition that the body may have trouble absorbing all at once, filling any dietary gaps that might exist.

Iron is an essential nutrient for red blood cell production and DNA synthesis, and should be found in easily absorbable forms, such as ferrous sulfate. A quality multivitamin will contain sufficient amounts of this mineral in its Supplement Facts panel; higher numbers indicate greater elemental presence versus compounds which are less readily absorbed.

Some older adults may experience difficulty digesting and absorbing certain vitamins and minerals from food sources, making a multivitamin essential. A quality multivitamin may include ingredients like bilberry and turmeric to aid with absorption; others also feature herbs and superfoods for additional benefits, like maca root, red clover leaf or ginger root.

Magnesium

Magnesium is an indispensable mineral, aiding with muscle contraction, relaxation and blood clotting as well as increasing vitamin D production and supporting bone health. Magnesium from food or supplements–particularly whole grains, seeds and nuts–has even been found to lower stroke risks according to one study.

Magnesium may help relieve muscle spasms during periods, particularly those affecting the uterus, according to Foroutan. Nighttime twitching may also respond well; more research needs to be conducted in this regard.

Magnesium also plays an essential role in relieving constipation. A recent review discovered that increased consumption of this mineral improved bowel movements for people living with diabetes and insulin resistance (which arises when there are excessively high levels of both insulin and glucose present in their bodies).

Zinc

Zinc is a trace mineral essential to many processes in the body, from DNA synthesis and cell division, protein creation and wound healing, as well as supporting an effective immune system. Zinc’s health benefits are particularly valuable to children, pregnant women and older adults.

Children living with sickle cell disease tend to have low zinc levels, making supplemental zinc essential to promoting growth and decreasing the risk of maturation delays and vaso-occlusive pain crises.

Multivitamins can help you meet the daily zinc requirements more easily, by including high-quality ingredients like methylated B vitamins, chelated minerals and sustainable plant-origin vitamin D. In addition, ideal multivitamin formulas should contain botanical bioactives such as lutein, zeaxanthin and resveratrol for maximum bioavailability to ensure optimal health benefits.

Folic Acid

Folic acid (Vitamin B9) is essential for cell function and the development of healthy tissues, according to studies. Research suggests a 400mg dose can help protect pregnant mothers against neural tube defects (NTDs).

Daily multivitamin supplementation can help fill gaps in your diet and meet nutritional requirements. Look for a formula with scientifically supported amounts of key nutrients such as calcium, magnesium and vitamin D3 along with powerful botanical bioactives.

Malabsorption issues, chronic illness and medical treatments that increase nutritional needs may all benefit from taking multivitamins regularly; research shows this leads to reduced risks of heart disease among regular users of multivitamin supplements.

Biotin

Biotin, an essential B vitamin, plays an essential role in many important metabolic processes. It improves hair and nail health, supports pregnancy health and controls blood sugar levels; excess amounts can be excreted via urine.

Multivitamins provide an invaluable supplement to those whose dietary restrictions or health conditions preclude full nutrient absorption, making multivitamins an efficient way of meeting daily nutrient requirements for all.

When selecting a multivitamin, select one formulated with herbal blends for complementary benefits from traditional botanicals. This ensures you receive a top-quality product and also helps minimize side effects such as diarrhea and nausea.