Multivitamin - benefits, composition and sensible use
Multivitamin supplements provide many vitamins at once. Find out when they are useful, what you should look out for and which forms are easily bioavailable.
Things worth knowing about "Multivitamin"
A multivitamin is a dietary supplement that combines several vitamins, often supplemented with minerals and other micronutrients, in a single capsule or tablet.
Multivitamin supplements are intended to help close nutritional gaps especially in the case of an unbalanced diet, increased requirements or limited absorption capacity. Multivitamins are among the most commonly used supplements worldwide.
The composition varies greatly depending on the product: some contain only vitamins (e.g. A, C, D, E, B complex), others additionally trace elements such as zinc, Selenium, Magnesium, iron or chromium. Important for the effectiveness is the bioavailability - i.e. how well the substances contained can be absorbed by the body. Particularly high-quality multivitamin supplements use active forms (e.g. methylfolate instead of folic acid) and avoid unnecessary additives.Multivitamins can be useful in certain phases of life or when there is an increased need. However, they do not replace a healthy diet, but should be targeted and evidence-based used. Laboratory diagnostics to determine individual micronutrient deficiencies is advisable before long-term use, as is counselling from experienced specialists.
Possible areas of application for multivitamin supplements:- Stress phases, chronic fatigue, slumps in performance
- Unbalanced diet, diets, restricted food intake
- Vegan or vegetarian diet (e.g. B. B12, iron, zinc)
- Older people with reduced absorption capacity
- Prevention for certain chronic diseases
Quality characteristics of a good multivitamin:
- Active forms of vitamins (e.g. Methylcobalamin, methylfolate)
- Good bioavailability, enteric-coated capsules
- Avoidance of synthetic colourings, flavourings, fillers
- Balanced ratio of fat- and water-soluble vitamins
- Adapted to individual life phase or objective
Important ingredients (selection):
- Vitamin A, C, D, E, B complex (B1-B12)
- Magnesium, Zinc, Selenium, Chrome, Iodine
- Optional: Coenzyme Q10, Omega-3, Lutein, Lycopene, Piperine
Literature references
- Maret, G. et al. (2006): Micronutrient supplementation and health outcomes: a systematic review. Ann Intern Med.
- Ames, B.N. (2004): A role for supplements in optimising health: The metabolic tune-up. Proc Natl Acad Sci USA.
- O'Connor, E.A. et al. (2022): Multivitamin use for the primary prevention of cardiovascular disease and cancer. JAMA.
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