Multivitamins are popular and taken by millions of people from kids, teenagers, adults, and seniors. According to the American Osteopathic Association, 86%, more than 4 in 5 Americans take multivitamins.
There are good reasons for multivitamins’ popularity too. While commonly consumed to ensure we are intaking all the necessary nutrients, multivitamins can also treat deficiencies caused by illness, pregnancy, aging, and many other conditions (Source).
But just as beneficial as they are, it’s hard to know precisely when and what to take. At what age should I start taking them? What type should I take? Am I part of some people groups that especially need these multivitamins?
Don’t worry, in this article, I will tell you all about taking multivitamins to top those nutrients you may be missing from your grocery cart.
At What Age Should I be Taking Multivitamins?
Alright, you are ready to take your multivitamins and reap their numerous benefits.
Little panic sets in – when should I start? Am I missing out? Should I start giving my children and parents multivitamins?
WebMD suggests waiting until children are at least 4-year-old to start giving them multivitamins unless instructed otherwise by a doctor.
What Vitamins Should I be Taking for my Age?
Well, multivitamins are usually the whole package – it usually contains multiple vitamins and other nutritional elements.
But if you want to pinpoint it down to specific ones, here’s a rough guide to what’s usually needed the most, according to Banner Health.
Infants
- Vitamin D
- Iron
Childhood
- Usually not needed, best to check with a doctor
Teenagers
- Vitamin D
- Calcium
20’s and 30’s
- Vitamin D
- Calcium
- Vitamin B12
- Folic acid for people preparing for pregnancy
- Omega-3 fatty acids
40’s
- Vitamin D
- Omega-3 fatty acids
50’s
- Vitamin D
- Calcium
60’s
- Vitamin D
- Omega-3 fatty acids
70’s
- Vitamin B12
80’s
- Vitamin B12
- Calcium
- Vitamin D
- Omega-3 fatty acids
Are There Certain People groups Who Especially Need Multivitamins?
The answer is yes, absolutely!
There are certain people groups more prone to vitamin deficiency or in need of more nutrients:
Women Preparing for Pregnancy
According to CDC, folic acid is vital both before and during pregnancy. It helps prevent major birth defects in the brain and spine. Found in multivitamins, make sure to get your 400mcg of folic acid every day!
Older Adults
Senior citizens typically suffer from reduced nutrient absorption ability and appetite. By supplementing their diet with multivitamins, they will still be able to nourish themselves well.
Vegans or Lactose-intolerant People
Nutrients like vitamin B12 and vitamin D are commonly found in meat and dairy products.
If meat and cheese are disappearing from the plate, the nutrients better find a way back – and what better way than a few pills?
Or even better – a refreshing drink in the morning? The good news, there are vegan vitamins too!
Related: Best Vegan Multivitamins
Children
If your children never eat broccoli and won’t finish their breakfast in the morning, it’s good to make sure those nutrients get in the body somehow. In the early development stage, children are especially in need of these nutrients to grow. A few scoops of greens powder in their smoothie taste delicious and deliver the necessary nutrients!
Sun-deprived People
Although not a problem here in the tropics, people elsewhere (looking at you, Brits!) may suffer vitamin D deficiency from the lack of exposure to the sun. Vitamin D is needed for absorbing calcium (therefore, your strong bones).
Stressed People
We can all benefit from a better mood. Multiple studies published on WebMD have shown that multivitamins reduce anxiety and stress levels. They improve your alertness and feelings of general day-to-day well-being.
Related: Supplements to fight fatigue and stress
Following Certain Diets
Certain diet regimes may require multivitamin supplementation if your following a calorie-controlled diet where your food intake is restrictive and you avoid certain foods high in particular vitamins.
For example, plant-based diets can be low in certain B Vitamins that are found in abundance in fish, meat, poultry, eggs, and milk.
When I followed certain intermittent fasting protocols, such as the two-day fasting and the one-week following OMAD, I supplemented my daily intake with vitamins and minerals.
Related: Best supplements for fasting
Should I Start Taking Multivitamins?
Most people could probably benefit from multivitamin supplementation. This is especially during periods when your diet may be unhealthy.
Of course, carefully examine your options and determine what you need the most. As we all nutrition and health advice, when in doubt, always consult a doctor.
Which Multivitamin Should I Take?
There are so just so many options! The vegan ones, organic ones, synthetic ones, water-soluble ones, and oil-soluble ones
Again, choose the one that suits you the best!
After comparing greens powder with multivitamin supplements, I concluded that the greens powder is the better alternative.
With the same benefits and often more than multivitamins, they are natural, made from better ingredients, suit a broader range of people, and come in a much larger serving size.
The traditional multivitamins are great, but greens powder just takes it to the next level with extra benefits such as increased energy levels, better digestion, and a boosted immune system.
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