Dr. Suchismitha Rajamanya, Lead Consultant & HOD – Internal Medicine, Aster Whitefield Hospital, Bengaluru
In this day and age where time is a precious commodity, individuals are increasingly drawn towards quick solutions to meet the challenges of daily life. Nowhere is this more apparent than in the realm of health, where the demand for convenient fixes has given rise to the widespread consumption of multivitamin preparations. These supplements are often seen as a panacea for the nutritional gaps resulting from unhealthy lifestyles and dietary choices. The routine practice of self-medicating with a mix of vitamins, encompassing B complex, Vitamin C, D, B12, A, and calcium, has become standard. However, beneath the surface of this commonplace habit lies a growing concern—a concern stemming from the lack of understanding regarding genuine medical needs for these supplements and the potential risks associated with uninformed self-medication.
How to Spot Signs of Vitamin and Mineral Deficiencies?
Identifying specific deficiencies in vitamins or minerals can be challenging, given the variability and potential overlap of symptoms with other health issues. Let’s break it down: a shortfall in Vitamin D might manifest as increased fatigue, muscle weakness, and bone pain, particularly in individuals with limited sun exposure. On the other hand, insufficient iron levels could result in feelings of fatigue, weakness, and paler skin. Vitamin B12 deficiency may present with tiredness, weakness, and a tingling sensation in the extremities. Low calcium levels might be indicated by muscle cramps and weak, brittle nails. Vitamin C deficiency may lead to gum bleeding and easy bruising. Symptoms such as muscle cramps and irregular heartbeat could signal a magnesium shortage, while low potassium levels might contribute to muscle weakness and irregular heartbeats. If a deficiency is suspected, it is best to consult a healthcare specialist. Subsequent blood tests can provide an accurate diagnosis, and personalized guidance on dietary changes or supplementation can be tailored based on individual needs.
How Everyday Foods Can Be Your Best Source of Nutrients
Including a diverse spectrum of foods with a variety of nutritional content in your diet can help ensure you get most of the essential nutrients. It’s important to note that the body absorbs nutrients from whole foods more efficiently than from supplements. Additionally, adopting a colorful and varied diet provides a wide array of phytochemicals and antioxidants is extremely important for overall health.
When it comes to increasing Vitamin D levels, sun exposure helps most and can be found in small quantities in fatty fish like salmon and mackerel, egg yolks, and fortified dairy products. Iron sources encompass lean meats, poultry, fish, legumes, tofu, and iron-fortified cereals. Vitamin B12 can be obtained from meat, fish, dairy, eggs, and fortified foods such as cereals and plant-based milk alternatives. Calcium-rich options encompass dairy products, fortified plant-based milk, tofu, leafy greens, and almonds. Vitamin C is abundant in citrus fruits, strawberries, kiwi, bell peppers, tomatoes, and broccoli. Magnesium sources include nuts, seeds, whole grains, legumes, leafy greens, and fish. Foods high in potassium include bananas, oranges, potatoes, sweet potatoes, spinach, tomatoes, beans, and yogurt. Folate, or Vitamin B9, can be derived from leafy greens, legumes, avocados, citrus fruits, and fortified cereals. Consuming green leafy vegetables and beetroot helps with iron supplementation.
However, it should also be noted that the quality of food that we get, the change in dietary preferences, and the reduction in absorption of nutrients as we age, leading to multiple deficiencies, necessitate the need to take extra supplements.
As most of these vitamins cannot be prepared in our body, we need to ingest them through our food. The requirement increases in certain physiological conditions like pregnancy and lactation. In such situations, the body needs to be supplemented with appropriate doses of vitamins. Other conditions that require supplementation are malnutrition, chronic alcohol consumption, malabsorption, bariatric surgery, inborn errors of metabolism, and patients undergoing hemodialysis.
Beyond the Quick Fix: What Could Go Wrong When You Self-Medicate
Most multivitamins are safe if used as directed, sticking to recommended daily amounts. However, taking too much can lead to problems. For example, too much vitamin D can cause issues like high calcium levels and kidney stones.
Doctors usually prescribe vitamins for specific reasons. Like, pregnant women might take folic acid to prevent certain birth defects, and people with weak bones might get vitamin D. If you lack vitamin B12, you might need a prescription to avoid problems like nerve issues and anemia.
But here’s the thing: there’s no one-size-fits-all solution. Taking multivitamins for general health, especially when you’re already eating well, isn’t a clear-cut choice. It’s a good idea to talk to a doctor before grabbing those over-the-counter vitamins. Your body’s needs are unique, and a professional can guide you on what’s right for you.
