Beginner’s guide to multivitamins: Benefits, side-effects and more

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What are the benefits and side effects of multivitamins?

In the world of vitamin supplements, finding products you know are safe can be difficult. Unlike drugs, dietary supplements are not pre-approved by the government for safety or effectiveness before marketing. It’s crucial to do your research before taking a new vitamin.

Below is a multivitamin guide featuring some of the most trusted, reliable brands and safe ingredients. However, it is best to speak with your health care professional or dietician before taking any dietary supplements to know exactly what vitamins and minerals your body needs.

Key considerations

Benefits

Though many still need medications prescribed by their doctor, there are loads of benefits that come with taking a multivitamin. For starters, it is perfect for busy people who find it difficult to keep up with an extensive collection of daily vitamins. Most multivitamins make it easier because you only have to take them once daily. It is also beneficial because many multivitamins cover nutrients and vitamins we often don’t know we need. Here are just a few of the many benefits of taking multivitamins:

Increases energy
Protects the immune system from sickness
Enhances brain function
Supports heart, eye, bone and joint health

Taking a multivitamin daily may seem like a very small thing to do, but it can help you feel more energetic and healthy.

Common side effects

Nausea: Most vitamins can’t be taken on an empty stomach, but this is especially true with multivitamins. Because they contain a high amount and variety of vitamins and minerals, doing so can result in nausea or a stomachache.
Constipation: It is essential to be mindful of the kinds of foods you eat when you take your vitamins. If taken with anything that includes dairy, antacids or calcium, it can make it more challenging for the body to absorb.

Legitimacy

With the help of marketing and e-commerce, more multivitamins are on the market. Here are a few tips for finding quality natural vitamins that are what they claim:

Look for a non-GMO-certified label
Look for an NSF-Certified Gluten-Free label
Check out ingredients
Read the serving size

In addition to reading reviews, doing these things can often help weed out bogus manufacturers.

Age

Children: If you’re considering giving your child a multivitamin gummy or chewable tablet, consult their pediatrician. Although for some, it can be as young as age 4, it should be a formula designed specifically for young children.
Teens: If starting with an adult multivitamin, it is recommended to wait until the age of at least 12. The best thing to do is find a multivitamin specifically designed for tweens or teens, which will help more with their development, health and wellbeing.
Adults: Most multivitamins for adults tend to be best for ages between 18 and 50. For this age range, there is not necessarily one specifically designed formula. It can be more effective to choose a multivitamin that is specifically catered toward either men or women, depending on what your nutritional needs are.
50-plus: For anyone 50 and above, it is important to look for vitamins that are specifically formulated for this age range. In contrast to a general adult multivitamin, there may be particular vitamins and minerals that a senior needs that are either a higher or possibly lower dosage than those who are younger.

Best multivitamins for adults

One A Day Energy Support Adult Multivitamin

As one of the most popular and trusted brands for multivitamins, this is a go-to for beginners to try. It has a wide variety of vitamins that boost the immune system, eye, heart and brain health.

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Thorne Research Basic Nutrients Multivitamin

Enhances organ function, immunity and nutrition. This absorbent and natural formula does not include preservatives, artificial flavors or colors.

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Solgar Iron-Free Formula VM-75 Multivitamin

Solgar is one of the biggest and best-respected manufacturers of vitamins and dietary supplements, so you can trust the quality of this multivitamin. This formula is iron-free, so it’s gentle on the stomach. Some people may need to take an additional iron supplement if they’re prone to low levels.

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Best multivitamins for women

New Chapter Women’s Advanced Multivitamin

Made with organic, non-GMO whole foods, vegetables and herbs, this multivitamin is high-quality. It contains probiotics, as well as 24 vitamins and minerals in this fermented formula. This increases absorption while being gentle on sensitive stomachs.

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Hum Base Control 22 Essential Nutrients Plus Iron

This includes pure, vegetarian ingredients and nutrients including iron, which is important for all people who menstruate. It contains a form of iron that’s easy on the stomach.

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Garden of Life Vitamin Code Whole Food Multivitamin for Women

This is a strong blend of whole foods, enzymes, antioxidants and live probiotics. Made from organic, non-GMO ingredients, this formula is specifically catered to women’s nutritional needs.

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