Who Needs Multivitamins? How to Choose the Right One

Reviewed by Dr Asma

Walk into any pharmacy in Pakistan and you will find a wall of multivitamins promising more energy, stronger immunity, better hair and glowing skin. Many families take them daily without ever asking whether they are needed. The truth is that multivitamins help some people a lot and give others very little. This guide explains who needs multivitamins, how to choose a good one and how to use supplements sensibly.

What is a multivitamin?

A multivitamin is a supplement that contains a mix of vitamins and often minerals such as iron, zinc, calcium and magnesium. It is meant to fill small gaps in your diet. It is not a substitute for real food, because meals also give fibre, protein and many natural compounds that a tablet cannot copy.

Who may actually need a multivitamin?

Some groups are more likely to fall short on nutrients, and a doctor may suggest supplements for them.

• Pregnant and breastfeeding women: They need extra folic acid, iron and other nutrients. Never start these on your own; follow your gynaecologist’s plan. See our guide on morning sickness and first trimester care for related tips.
• Women with heavy periods: Regular blood loss can lead to low iron. Read about iron deficiency anaemia in women.
• Older adults: Appetite, absorption and sun exposure often reduce with age, so B12, vitamin D and calcium may be low.
• Vegetarians and vegans: Vitamin B12 is found mainly in animal foods, so deficiency is common. Learn more in vitamin B12 deficiency.
• People with poor appetite or restricted diets: Those recovering from illness, surgery or eating very little may need support.
• People with low vitamin D: Covered clothing, indoor work and smog mean many Pakistanis are low. See vitamin D deficiency.
• Those with digestive or long term conditions: Some stomach, liver and kidney problems, or certain medicines, affect nutrient absorption.

Who probably does not need one?

If you eat a varied diet with vegetables, fruit, protein, dairy and whole grains, and you have no medical reason for a supplement, a daily multivitamin often adds little. Spending money on supplements will not fix poor sleep, stress or a diet full of fried food and sugary drinks. Start with the basics first.

Get tested before you guess

Many symptoms people blame on vitamin shortage, such as tiredness, hair fall or aches, have other causes like thyroid problems, anaemia or poor sleep. Simple blood tests for vitamin D, B12, iron and thyroid can show what your body needs. This way you take only what you need rather than a bit of everything.

How to choose a good multivitamin

• Match it to your age and sex: Products for men, women, children, pregnancy and seniors contain different amounts of iron and other nutrients.
• Read the label: Look at the list of ingredients and the amount of each nutrient. Avoid products with huge amounts of a single nutrient unless your doctor advises it.
• Check the brand and registration: Buy from a trusted pharmacy, check the batch number and expiry date, and avoid unmarked or suspiciously cheap products.
• Choose a form you can take: Tablets, capsules, chewables, syrups and effervescent forms all exist. Pick the one you will take regularly.
• Do not double up: If you already take separate vitamin D, iron or calcium, tell your doctor so the total is safe.

You can compare brands and forms in the multivitamins category, or browse the wider vitamin deficiency and immunity, energy and wellness sections.

Safety tips

More is not better. Some vitamins build up in the body, and too much iron, vitamin A or vitamin D can cause harm. Keep supplements out of children’s reach, since colourful chewables look like sweets, and iron overdose is dangerous in children. Take them with food if they upset your stomach. Some supplements interact with medicines for blood thinning, thyroid, diabetes and heart conditions, so inform your doctor or pharmacist about everything you take. Store them as explained in our guide to storing medicines at home.

Food first

Make small, steady changes: add a fruit and a vegetable to each meal, include daal, eggs, milk or yoghurt, choose whole wheat roti, and get some morning sunshine. If you often feel weak, tired or notice pale skin, brittle nails, numbness or constant infections, see a doctor rather than self treating with tonics.

Frequently asked questions

Can I take a multivitamin every day?

For many healthy adults a standard product is considered safe, but it is best to ask your doctor, especially if you have a medical condition or take other medicines.

Will a multivitamin boost my immunity?

It helps only if you were low in some nutrient. It does not make a healthy person immune to infections. For other habits, see how to care for your skin in winter and keep your body well.

Can children take multivitamins?

Only products made for children, and preferably after a paediatrician’s advice. Most children who eat well do not need them.

Is it better to take it in the morning or at night?

Many people take it with breakfast to avoid stomach upset. Follow the label and your doctor’s advice.

Do multivitamins cause hair growth?

They help only when hair fall is caused by a real deficiency. Other causes need other treatment.

Disclaimer: This article is for general information only and is not a substitute for medical advice. Please consult a qualified doctor or pharmacist before starting or changing any treatment.