Multivitamins are among the most-asked-about products at any pharmacy counter. Here's what they can and can't do, who actually benefits, and how to choose one without overpaying.
What vitamins and minerals actually do
Micronutrients keep the body's machinery running — B vitamins support energy metabolism, vitamin D and calcium build bone, iron carries oxygen in the blood, and zinc and vitamin C keep immune defences steady. A balanced diet should always come first; supplements exist to fill gaps, not to replace meals.
Who commonly benefits from supplementation
- Vegetarians and vegans — vitamin B12 is found almost only in animal foods, and iron from plant sources absorbs poorly.
- People with little sun exposure — vitamin D deficiency is remarkably common in Indian cities, even in sunny climates.
- Pregnancy — folic acid, iron and calcium are routinely advised, always under a doctor's guidance.
- Older adults — absorption of B12, vitamin D and calcium falls with age.
- Anyone on a restrictive diet or recovering from illness.
How to choose (and use) one well
Look for sensible doses close to 100% of the recommended daily allowance (RDA) rather than mega-doses. Fat-soluble vitamins — A, D, E and K — build up in the body, so avoid stacking several products that contain the same nutrients. Take most multivitamins with a meal for better absorption, and keep iron away from tea, coffee and calcium, which block its uptake.
Pharmacist's tip
Get your vitamin D and B12 levels tested before starting high-dose supplements. Deficiency correction uses very different doses from daily maintenance — your doctor can prescribe the right one.
This article is for general information only and is not medical advice, diagnosis or treatment. Always consult your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, taking prescription medicines or managing a health condition.