Plant-Based Diets: Multivitamins, Necessary Or Not?

A plant-based diet can be a healthy choice, offering all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. However, some nutrients are more readily available from animal products, and people following a vegan diet may need to consider taking supplements to ensure they are getting all the vitamins and minerals they need.

Vitamins B12 and D, omega-3 fats, zinc, iodine, and iron are all found in lower quantities in plant-based foods, and vegans may need to supplement their diet with these nutrients. Multivitamins can be a convenient way to fill these gaps, but individual supplements may be preferable as they allow you to target specific nutrients and avoid taking more pills than necessary.

It's important to consult with a healthcare professional before starting any new supplement, as some can interfere with medications or be harmful in excess.

Benefits of multivitamins

Multivitamins are a combination of vitamins and minerals, which are essential substances that enable your body to survive, grow, and function. They affect everything from your nerves and bones to how well your blood clots. While it is preferable to obtain these vitamins and minerals from a balanced diet, this is not always possible, and multivitamins can be a convenient way to fill any nutritional gaps.

Multivitamins are designed to fill gaps in your diet and provide a nutritional boost. They are particularly beneficial for those who cannot eat a wide variety of healthy foods, have a poor appetite, or choose not to eat from certain food groups. Here are some specific benefits of taking multivitamins:

• Support organ and vision health: Multivitamins containing vitamin A can help maintain the health of your heart, lungs, kidneys, and other organs, as well as support vision, immune function, and communication between your cells.
• Prevent birth defects: Folic acid, when taken in the first months of pregnancy, helps prevent certain birth defects of the brain and spine. It is recommended for anyone who is pregnant or planning to become pregnant.
• Maintain strong bones: Multivitamins can help ensure adequate intake of calcium and vitamin D, which work together to keep bones strong and prevent osteoporosis. This is especially important for postmenopausal women, older adults, and individuals at risk for vitamin D deficiency.
• Support immune system: A multivitamin can help ensure you get enough of the vitamins and minerals needed for a healthy immune system, including vitamins A, B6, B12, C, D, E, and K, as well as folate and certain minerals.
• Fill nutritional gaps in specific diets: Certain diets, such as vegan or plant-based diets, may be lacking in some nutrients. Multivitamins can help fill these gaps, although it is still recommended to prioritise obtaining nutrients from whole foods whenever possible.
• Convenience and peace of mind: For individuals who cannot always eat healthy meals or have busy lifestyles, multivitamins offer a convenient way to ensure they are getting the recommended daily intake of essential vitamins and minerals.

Multivitamins for specific groups

Multivitamins for women

Some multivitamins are tailored to the specific needs of women. For example, the Women's Daily Multivitamin by SUPPLEMENTS STUDIO contains iron for "optimal health, immune support, and energy boost". Similarly, the Women's Vegan Multivitamin by Amazon Elements contains 22 vitamins and minerals, plus a botanical blend formulated for women.

Multivitamins for men

There are also multivitamins formulated specifically for men. The Men's One Daily Multivitamin by Amazon Elements contains 21 vitamins and minerals plus a botanical blend formulated for men. The Wholesome Wellness Whole Food Multivitamin for Men is another option.

Multivitamins for pregnant women

Pregnant women may benefit from additional choline. The Laveen Mama Multi contains all the vitamins a pregnant woman would need, plus 400 mg of folate and 13 mg of iron per capsule. Yummy gums mummy is another option that contains no iron, so it's perfect if you wish to supplement iron separately.

Multivitamins for children

There are also multivitamins designed for children. The VEG 1 baby and toddler liquid multivitamin is intended for children aged from 6 months to 4 years. The Llama Naturals Kids Multivitamin offers a nutritious and tasty way to level up your child's vegan diet. It is made with organic fruits and vegetables and is free from common allergens, gluten, and gelatin.

Individual supplements vs multivitamins

Multivitamins are highly convenient, as they bundle a bunch of essential vitamins and minerals into one daily supplement, which is a lot easier than taking a handful of individual vitamins. Multivitamins also offer more comprehensive coverage, including vitamins and minerals that you might miss if you only target specific, individual vitamin needs.

However, there are several reasons why individual supplements may be more beneficial. Firstly, nutrients sometimes compete for absorption. For instance, high calcium levels in a multivitamin can reduce iron absorption, which can be problematic if your iron levels are low. Secondly, many multivitamins provide superdoses of nutrients, and overly high intakes of certain nutrients can have negative health effects or reduce your body's ability to absorb other nutrients. Thirdly, levels of some nutrients may be too low in a multivitamin to have any meaningful effect. For example, 25-100 micrograms of vitamin B12 is likely needed to meet your needs when taken in one daily dose, but this is only a fraction of what most vegan multivitamins contain.

Individual supplements make it easier to take the exact dosage you need of each nutrient, while foregoing the nutrients you don't need. However, multivitamins are often cheaper than individual supplements, and they also reduce the number of pills you need to take each day.

It's important to note that supplements should be used to complement a well-balanced diet, rather than as a replacement. That being said, even the most well-balanced plant-based eater can benefit from supplementing a few key nutrients on a regular basis.

Vegan diets tend to be naturally low in vitamin B12, vitamin D, long-chain omega-3 fats, and iodine. A vegan diet can also easily fall short of providing sufficient iron, calcium, choline, zinc, folate, and selenium if it is not well-planned.

When deciding whether to take individual supplements or multivitamins, it is always best to consult a healthcare professional for recommendations on what vitamins might work best for you.

How to choose a multivitamin

Multivitamins are dietary supplements that contain a range of vitamins and minerals essential for the body to function properly. While it is always best to get these nutrients from whole foods, multivitamins can help fill in any nutritional gaps in your diet.

Daily Value (DV)

Check the multivitamin label to ensure it provides close to 100% of the Daily Value (DV) for most of its ingredients. Avoid multivitamins that exceed 100% DV, as high levels of certain nutrients like vitamins A, D, E, and K can build up in the body and become toxic.

USP Seal of Approval

Look for the USP seal, which indicates that the multivitamin has been verified by the United States Pharmacopeia. This assures that the listed ingredients and their amounts are accurate and safe, and the supplement is free from harmful heavy metals or pesticides.

Age and Gender

Choose a multivitamin that is formulated for your specific age group and gender. Nutrient requirements vary with age and gender, so selecting a multivitamin tailored to your needs will ensure you get the right mix of vitamins and minerals.

Essential Micronutrients

In addition to well-known nutrients like vitamin C, calcium, iron, magnesium, and potassium, look for multivitamins that include essential micronutrients such as thiamin, riboflavin, niacin, selenium, and zinc.

Nutrient Balance

Consider your individual needs and any specific nutrients you may be lacking. For example, if you are not getting enough vitamin D or calcium, look for a multivitamin that contains these nutrients.

Form and Quality

Multivitamins come in various forms, such as pills, gummies, liquids, or sprays. Consider your preferences and any swallowing difficulties. Also, check independent laboratory reviews to assess the quality and safety of the multivitamin, as some may contain unwanted contaminants.

Additives and Fillers

Try to choose a multivitamin with minimal additives and fillers. This will help reduce the size of the pill and prevent the ingestion of unnecessary compounds.

Remember, multivitamins should supplement a healthy, well-balanced diet and are not a substitute for nutritious whole foods. Always consult with a healthcare professional or dietitian before starting any new supplementation regimen.

When to take a multivitamin

When to Consider Taking a Multivitamin

• If you are deficient in particular nutrients: A healthcare provider can determine via a blood test if you are deficient in a particular nutrient. In this case, a supplement will be an effective way to increase your levels.
• If you are an athlete or active individual: Athletes have higher requirements for certain nutrients, such as iron, than the general population.
• If you are pregnant or lactating: While following a vegan diet during pregnancy can be safe, those who are pregnant or lactating may be at increased risk of not getting enough of certain nutrients such as vitamin B12, iron, zinc, iodine, choline, and omega-3 fats, which are particularly important.
• If you are ill or have a chronic disease: Your body is likely to require more nutrients than are normally available through your diet, and any deficiencies may be exaggerated.

Plant-based diets can provide most nutrients that your body needs to thrive. However, as with any diet, a poorly planned plant-based diet can leave you deficient in key nutrients.

A well-planned plant-based diet can provide nearly everything you need, but there are some nutrients that may be required in higher amounts or are more difficult to obtain in sufficient quantities. These include:

• Vitamin B12: This is only found in sufficient quantities in animal foods. It can be found in small amounts in foods such as nutritional yeast flakes and fortified foods, but these are not reliable sources.
• Omega-3 fatty acids: Oily fish are the best food sources of omega-3, and while it can be found in plant food sources such as walnuts, chia and hemp seeds, and flax seeds, it is difficult to gain sufficient amounts on a plant-based diet.
• Vitamin D: Although your body makes Vitamin D in response to sunlight, most people do not get enough sun exposure.
• Iron: Iron can be available in sufficient levels on a plant-based diet, but some people, especially women with heavy menstrual cycles, may need to supplement with iron.

When Not to Take a Multivitamin

Multivitamins are not always necessary, and in some cases, they may even increase health risks. It is important to consult with a healthcare professional to determine if you have a deficiency before starting a supplement.

Additionally, some nutrients compete for absorption. For example, high calcium levels in a multivitamin can reduce iron absorption. Individual supplements may be preferable in some cases.

It is also worth noting that whole foods contain a mix of nutrients and beneficial compounds that work together in ways that isolated vitamins and minerals cannot. Therefore, it is generally better to get your nutrients from food rather than supplements whenever possible.

When to Consult a Professional

It is good practice to consult with a healthcare professional before starting any supplement to determine if you have a deficiency and to find out the appropriate dosage.

Additionally, if you are taking any medications, it is important to consult with a healthcare provider before using supplements or multivitamins, as there may be interactions. For example, vitamin K or omega-3 supplements may interfere with the effectiveness of blood-thinning medication.

Frequently asked questions