Lose weight in two weeks, overcome stress, rejuvenate your skin, increase your energy, and boost performance! Do these phrases ring a bell?
These are some of the promises you’re likely to find on the labels of multivitamin supplements. But, is there anything to these claims? Are multivitamins worth your money or is this just another marketing gimmick?
Well, the truth is that experts say there is indeed a place for multivitamins in our diets. However, you should view them as a way to fill a small portion of your body’s nutrients requirements. After all, they’re “supplements” and shouldn’t replace a healthy and balanced meal plan.
Today, we'll take a closer look at what multivitamins can do for your health.
Multivitamins, Brain Function, and Mood Swings
Research shows that when taken on a regular basis, multivitamins can enhance memory in older adults. Supplements with selected nutraceuticals and micronutrients such as Onnit Alpha BRAIN Nootropic may have a positive impact on brain activity.
A study published in Nutrition Journal suggests that multivitamins can increase processing speed in people aged between 65 and 75 years. In a placebo-controlled trial, conducted for 16 weeks, it was evident that supplementation with a combined multivitamin increased brain electrical activity in 90% of the participants. Plus, separate studies have come to a conclusion that B vitamins may bolster short-term memory function, brainwave patterns, and focus.
Supplementation may improve mood as well. This argument makes sense because repeated studies show a link between mood swings and nutrient deficiency. There is also growing evidence that multivitamins supplements can reduce depressive symptoms.
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Multivitamins and Eye Health
Statistics indicate that macular degeneration is the number one cause of blindness in the world. Research shows that antioxidants may lower the intensity of cellular damage in the retina. A study conducted in 2012 reveals that increasing dietary supplementation levels of antioxidant vitamins and mineral such as Oncovite Antioxidant Multivitamin may hamper the progression of macular degeneration.
The study involved 6150 participants. Half of these were randomized in one trial that sought to find out the effect of antioxidant multivitamins on macular degeneration over 6.3 years. In the end, the researchers came to a conclusion that people taking supplements are less likely to lose vision by 75%.
Individuals who were not on dietary supplementation reported more problems like impaired depth perception, need for higher light levels and contrast sensitivity over the same period. There’s also some proof that multivitamin supplement can reduce the risk of cataracts, one of the most common eye diseases.
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Multivitamins May Be Harmful, in Selected Cases
As a rule of thumb, more isn’t necessarily better when it comes to nutrition. Even though you can take some multivitamins in high doses, others may be harmful. For starters, vitamins, and minerals come into categories, depending on their solubility.
- Water-soluble – The body expels most of these.
- Fat-soluble – It takes time for the body to get rid of these, which means excessive intake may result in a buildup.
Some fat-soluble vitamins include E, D, A and K. While vitamins K and E are somewhat nontoxic, A and D can cause complications if the body stores them in a large capacity. Pregnant women, for instance, need to take vitamin A with caution as excess amounts may lead to congenital disabilities.
Vitamins such Bronson Vitamin B Complex is water-soluble and therefore safe, even in high doses. Others include biotin, vitamin B6, and thiamin.