Have you ever used Multivitamin Supplement?
I use diet supplement “Saken”, but i use multivitamins to make up for the nutrients i have taken because I can understand the nutrients i took in detail.
Multivitamins are also thought to replenish the nutrients that are in demand from the diet and prevent chronic diseases.
But is it really effective?
This article introduces the effects and side effects based on scientific evidence of multivitamins.
This article is
- What is multivitamins?
- Effects of Multivitamins
- Multivitamin Side Effects
- People who should take multivitamins
- Recommended Multivitamins
What is multivitamins?
Multivitamins are supplements that contain a lot of vitamins and minerals and other active ingredients. *
Because there are no standards for multivitamins, the amount of nutrients and nutrients contained in each product varies.Products that contain minerals are also referred to as multivitamin minerals in particular.
There are many different forms of supplements, such as tablets, capsules, gummy, powders and syrups.
Most multivitamins are intake once or twice a day.The recommended intake is on the product label, so be sure to check.
Effects of Multivitamins
Thirteen vitamins and 16 different minerals are said to be important for health.They help the body’s enzymatic reaction, neurotransmission, and make up the body.
These are also nutrients necessary for the regeneration, maintenance, growth and control of the body’s cells.Multivitamins contain vitamins and minerals, but their types and quantities vary.In addition, herbs, amino acids, fatty acids, etc. may be added.Since multivitamin supplements are not regulated by the FDA, the amount of nutrients actually contained may be different from the display.*
Some products sometimes do not contain any of the nutrients listed.Multivitamins seem to be better off to buy reliable manufacturers.
It should be noted that multivitamins can be made from natural foods, but they may also be made artificially.
Effects of Multivitamins on Heart Disease
Heart disease is one of the leading causes of death worldwide.*
Many people seem to believe that multivitamins are effective for heart disease, but the evidence is mixed.
Physicians’ Health Study II studied the effects of multivitamins on more than 14,000 middle-aged men over a period of more than 10 years.
The results showed that multivitamins were effective in heart disease, cerebral infarction, and mortality. *
A study of women found that taking multivitamins for three years reduced the mortality rate of heart disease by 35%.*
The Relationship between Multivitamins and Cancer
There are also various theories about the relationship between multivitamins and cancer.
In five multivitamins experiments involving 47,289 people, the risk of cancer in men was reduced by 31 percent and women reported that they were not effective. *
“The Physicians’ Health Study II” reports that men withno history of cancer take multivitamins for long periods of time every day, reducing the risk of cancer.However, the relationship to mortality is not sufficient in this study period.*
Multivitamins are also studied for other effects, such as brain and eye health.
Improving brain function
Multivitamin supplements also improve mood.There are reports that multivitamins, as well as the relationship between malnutrition and mood, have improved mood and eased symptoms of depression.*, *, *, *, *, *
However, there are studies that multivitamins have no effect on mood. *
There are also studies that say that multivitamins reduce the risk of cataracts.*
Multivitamin Side Effects
Multivitamins should be careful with intake.
Some vitamins are dangerous to overdose.
Proper intake depends on solubility.
Solubility is parted into two groups:
- Water-soluble: Water-soluble vitamins taken into excess are immediately discharged out of the body.
- Fat-soluble: Fat-soluble min is less likely to be discharged out of the body, so it stays in the body for a long time.
Fat-soluble vitamins are vitamins A, D, E and K.Vitamins E and K are almost harmless, but vitamins Amazon and D are harmful when ingested in large quantities a day.
Pregnant women should be especially careful about overdosing of vitamin A.*
If you have a nutritious diet, taking multivitamins can be overnourished.
Smokers should not take multivitamins because there is a risk of lung disease caused by vitamin A and beta carotene. *
Another risk is the quality of multivitamin supplements.Poor quality multivitamins contain certain nutrients excessively and can harm the body.*
People who should use multivitamins
Multivitamins are not a supplement that anyone should take.For some, it can be rather harmful.
However, for the following people, it is thought that multivitamins are effective.
- Elderly: Absorption of vitamin B12 decreases with age.The elderly tend to lack calcium and vitamin D.*, *
- Vegans and vegetarians: Vitamin B12 is only contained in animal foods, so people who eat only vegetable foods run out of vitamin B12.In addition calcium, zinc, iron, vitamin D and omega-3 fatty acids are also prone to shortage. *, *
- Multivitamins are also useful for people who are on a low-sugar diet, on a diet, or who have anorexia, who can’t get enough nutrition from food.
Multivitamins are not necessarily a healthy supplement.
In fact, there is no solid evidence that taking multivitamin supplements will make them healthier, and it can be dangerous for some people.
For some undernourished people, multivitamin supplements can be a good choice, but you need to be careful about overdoses.
In addition, multivitamins should not be used to supplement irregular eating habits.Balanced fresh whole foods bring much health in the long run.
Recommended Multivitamin Supplements
The above effects, after understanding the dangers, such as people on a diet, there is also a sense to take multivitamins and minerals.
In fact, I started dieting and started taking multivitamins about a month later, and i realized the effect.
If you feel that your intake nutrients are small in diet apps such as “Aken”, I think you may take a multivitamin diet.
For example, in my case, I can take some nutrition from food, so I make my intake half the recommended intake so that I don’t overdo it.
Optimum Nutrition, Opti-Men
Multivitamins and minerals for men are always rated in iHerb.The best recommendation.
The smell is a little tight, but because it is three grains a day, it is easy to adjust the intake.
|1 dose: 3 tablets|
|Contents: 30 times|
|Nutritional ingredients per time||Daily intake (%)|
|Vitamin A (beta-carotene, mixed carotenoids)||3,000mcg||333%|
|Vitamin C (ascorbic acid)||300mg||333%|
|Vitamin D (Colecalciferol)||37.5mcg||188%|
|Vitamin E (Succinic Acid D-α-Tocopherol)||160mg||1067%|
|Vitamin K (Phytonazion)||75mcg||63%|
|Thiamine (thiamine hydrochloride)||75mg||6250%|
|Vitamin B6 (pyridoxine hydrochloride)||50mg||2941%|
|Folic acid||1000mcg DFE||250%|
|Vitamin B12 (Cyanocobalamin)||100mcg||4167%|
|Pantothenic acid (D-calcium pantothenate)||75mg||1500%|
|Calcium (phosphate 2Ca dihydrate)||50mg||4%|
|Iodine (K iodide)||150mcg||100%|
|Magnesium (magnesium oxide, aspartic acid)||80mg||19%|
|Copper (copper sulfate)||2mg||222%|
|Manganese (manganese sulfate)||2mg||87%|
|Chromium (Chrome GTF)||120mcg||343%|
|Molybdenum (Molybdenum A.A. Chelate)||80mcg||178%|
|Sodium||10mg||Less than 1%|
|Aminomen blend L|
– arginine, L- glutamine, L- valine, L- leucine, L- isoleucine, L- cystine, L-lysine hydrochloride, L- threonine
|Menteblend green t|
ea powder (leaves), hesperidin complex (fruit), odorless garlic powder (bulb), grape extract (seed) (standardized to 95% polyphenol), fruit blend [orange powder (fruit), pineapple powder (fruit), apple powder (fruit), grape powder (fruit), blueberry powder (fruit), cranberry powder (fruit), papaya powder (fruit), Elderberry powder (fruit), bilberry powder (fruit), blackcurrant powder (fruit), kiwi powder (fruit)], vegetable blend [wild yam powder (root), carrot powder (root), spinach powder (leaves), cauliflower powder (head), kale powder (leaves), brussels powder (edible head), broccoli powder (whole plant)].
|Vilimen blend saup|
almetto extract sprouts, damiana extract sprouts, othane carrot extract, ginkgo powder extract, leaf, iraqi sa powder extract, pumpkin extract, seed, raw oyster concentrate
nd papain, bromeline, α amylase, lipase
|PABA (paraaminobenzoic acid)||10mg||†|
|Choline (Choline Heavy Tartaric Acid)||10mg||†|
|† Daily intake is a guide.|
Multivitamins and minerals for women are always rated in iHerb.The best recommendation.
Women’s intake is two grains a day.
|1 dose: 2 tablets|
|Contents: 30 times|
|Nutritional ingredients per time||Daily intake (%)|
|Vitamin A (beta-carotene, vitamin A palmitic acid)||5,000IU||100%|
|Vitamin C (ascorbic acid)||250mg||417%|
|Vitamin D (Colecalciferol)||600IU||150%|
|Vitamin E (Succinic Acid D-α-Tocopherol)||100IU||333%|
|Vitamin K (Phytonazion)||80mcg||100%|
|Thiamine (thiamine hydrochloride)||20mg||1333%|
|Vitamin B6 (pyridoxine hydrochloride)||20mg||1,000%|
|Vitamin B12 (Cyanocobalamin)||100mcg||1667%|
|Pantothenic acid (D-calcium pantothenate)||20mg||200%|
|Calcium (calcium carbonate, citric acid)||150mg||15%|
|Iron (Iron AA Chelate)||18mg||100%|
|Magnesium (magnesium oxide, aspartic acid)||75mg||19%|
|Zinc (zinc citrate)||15mg||100%|
|Copper (copper gluconate)||2mg||100%|
|Manganese (manganese gluconate)||5mg||250%|
|Chromium (Chrome GTF)||120mcg||100%|
|Molybdenum (Molybdenum A.A. Chelate)||70mcg||93%|
|Touki (Angelicinensis) 4:1 Root Extract||80mg||†|
|Chest berry (seiyo carrot bok) 4:1 berry extract||50mg||†|
|Garcinia Extract (Garcinia Cambodia) (skin) (standardized to HCA52%)||50mg||†|
|Bear moss powder (leaves)||50mg||†|
|Seiyotochinoki Extract (Maronnier) |
(root) (standardized to 20% Aessin)
|Nagisquid, powder (root)||15mg||†|
|Grape seed extract (European grapes) (seeds) (standardized to 95% polyphenol)||10mg||†|
|Odorless garlic, powder (bulb)||10mg||†|
|Citrus Bi-off-Labonoid (Fruit)||10mg||†|
|Lycopene (LYC-O-MATO Natural Tomato Lycopene)||250mcg||†|
|† Daily intake is a guide.|
The most reliable multivitamin brand you can buy on Amazon.
The smell is not tight, and the size of the grain is slightly smaller, and it is easy for a Japanese to drink it.