Do I really need a multivitamin?

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Whether your doctor has said you don't need them or you've heard that the body doesn't absorb them in pill form, you may be questioning whether or not you should be wasting your money on multivitamins.  What's the use?  You eat a well-balanced diet anyways.  BUT... I'm here to tell you, maybe you shouldn't turn your back on them...

The fact that you eat a balanced diet, complete and well-portioned among the different food groups, doesn't mean you don't need a multivitamin.  Whose to say you're not deficient in any of the major vitamins and minerals?  Just because your young, healthy and eat well doesn't mean you aren't lacking in some important nutrients.  There are some recommended amounts of micro-nutrients that you can't get from solely food you eat.  Take folate for example: the daily recommended amount is 400mcg.  This is equivalent to about 5 heads of lettuce.  Ummm... I really like salads but I definitely can't eat 5 heads of lettuce in one day.
*Folate is extremely important for females over the age of 14.  400-600mcg is needed to help prevent neural tube defects, such as spina bifida, in developing fetuses.  Adequate amounts of folate are required at least one month before conception because the spinal column forms within the first few weeks of pregnancy (usually during the time when a women doesn't even know she's pregnant).  It is recommended that some pregnant women need up to 800-1000mcg per day.  All women of child-bearing ages should be taking a daily multivitamin containing at least 400mcg of folic acid.

Some diets could be restricting your vitamin and mineral intake.  With a lack of meat consumption, vegans and vegetarians need to be cautious about getting adequate amounts of zinc, iron and B12, and a supplement may be necessary.  Calcium and vitamin D supplements may also be needed for vegans who do not consume dairy products.

With skin cancer being a growing concern, more and more people are staying clear of the sun and piling on the sunscreen, leading to an increase in vitamin D deficiencies.  Sunscreen is important but one of your body's best sources of vitamin D comes from the sun's powerful rays.  To get the recommended amount of daily vitamin D, people should wait 10-15 minutes after being in the sun to apply sunscreen, make sure they are drinking their milk or fortified soy milk, and if needed, take a supplement.

Another reason vitamin D is so important is that it helps your body to absorb calcium.  Studies still show that people are not getting enough calcium.  Teen years, even into one's early twenties is a crucial time to consume adequate amounts of calcium.  During this time, your bones are quickly developing and storing calcium for strong bones in the future.  If the body can't get adequate calcium from the diet, it will take calcium from the bones.  This can lead to brittle, weak bones later in life, increasing one's risk for osteoporosis.
*Smoking and drinking excessive amounts of caffeinated beverages, soda and alcohol can interfere with calcium absorption and cause calcium loss.

As for absorption, digestion doesn't begin until the dissolved product reaches the small intestines but timing is important.  The body can more easily absorb water-soluble vitamins but fat-soluble vitamins (A, D, E, and K) are better absorbed when ingested along with some type of fat source, so it is recommended to take these with food during meal times.

*As important as it is to make sure you are getting the recommended daily amounts of vitamins and minerals, it is just as important to make sure you are not exceeding the amounts as well.  Excessive amounts of certain micro-nutrients could cause dangerous side effects and block absorption of others, leading to nutrient deficiencies (ex. excessive folate could block vitamin B12 absorption).  Make sure you are knowledgeable on the recommended amounts and steer clear of the upper limits.  Vitamins and Minerals: How Much Should You Take?

But, instead of having to constantly wonder if you're getting enough vitamins and minerals everyday, go ahead and take a multivitamin!  It can help fill any nutrient gaps that may be present in your diet.

How do you feel about multivitamins?  Do you take one or maybe have thought about taking one?  Has anyone made you question their worth or benefits?