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Are Multivitamins Dangerous or Safe to Consume?
In Health & Wellness

Are Multivitamins Dangerous or Safe to Consume?

6 Mins Read

The global multivitamin industry was already one of the fastest-growing industries in the world. Thanks to Covid19 and the pandemic, pretty much everyone I know is trying to consume as many pills as possible to boost their immunity. There is a general belief that multivitamin tablets can help in promoting overall wellbeing and bridge any shortfall of vitamins in the human body.

However, things are not that simple. It really made me wonder whether we are potentially heading towards something more dangerous. Can these pills really undo what poor lifestyle and eating habits have caused in our bodies?

So I tried to do a bit of research online and go through various expert opinions to find out whether multivitamins actually work or are they some disaster waiting to happen.

What Do Multivitamins Contain?

To understand how multivitamins affect your body, you must first have a basic idea of what each multivitamin tablet contains within itself.

Typically there would be three key components in any multivitamin pill.

These would be:

  • The Vitamin Itself
  • Additives
  • The Coating

Let us first talk about the vitamins itself. Obviously a multivitamin tablet will contain doses of various vitamins such as A, B12, C, D, E etc. The important detail here is that the vitamin in your tablet may not be the same as the vitamins you get from food.

Vitamins in a pill may come from natural as well as synthetic sources. Natural sources are further divided into plant-based and animal-based vitamins. Most pills would contain a mixture of all these sources including synthetic ones.

You may think over here that natural is any day better than synthetic vitamins. With respect to that, firstly you should know that our body does have the capability to absorb synthetic vitamins. Also, natural vitamins do not always mean good. Second, you need to consider which part of the animal was used to extract the vitamins. How these vitamins will react in our bodies and what is the percentage value of each vitamin in the tablet.

After the vitamin itself, there are additives added to pills. This is because not all vitamins can be absorbed in our bodies through tablets. Again over here there are various types of additives that are added to multivitamins and not all of these are from natural sources.

Finally comes the coating. The pill has to take the shape of a tablet or capsule containing all of the vitamins, additives etc. They have to be brought together and then encapsulated into one single form. This process of combining all the elements and coating them is done by industrial machines. The final product is then packaged carefully before selling them to the end consumer. The coating is made up of materials that will easily dissolve in the stomach and help release the vitamins for absorption in the body.

Are Multivitamin Tablets Dangerous?

According to a report published in Johns Hopkins Medicine that looked at various studies, analysis and research, regular multivitamins consumption did not reduce the risk in adults with respect to various health conditions such as heart disease, cancer, mental degeneration etc.

The studies mentioned in the report had shown no signs of long-term benefits of multivitamins and strongly recommended a well-balanced diet for the essential nutrients required by our body.

Now you may think that the effectiveness of multivitamins is questionable but it does not mean they are dangerous.

The same article mentioned above did conclude that high doses of vitamins can in fact by downright dangerous. This includes vitamin E and beta-carotene supplements.

So when it comes to the dangers of using multivitamins on a regular basis, it does get harmful in the following events:

  • If you consistently go over the daily recommended value for each vitamin or nutrient.
  • If you are consuming high doses of certain vitamins.
  • If your multivitamin pills are mainly composed of synthetic sources or sources that are not easily absorbed or digested by your system.
  • If your multivitamin tablets come with various other components other than the actual vitamins itself.

Then there is also the case of going into a false sense of security. What I mean by this is that many people feel better when they are consuming multivitamin tablets and feel this will compensate for an otherwise poor lifestyle.

Ultimately your lifestyle choices make the most difference in your overall health and wellbeing. Just by consuming multivitamin tablets, your body will not automatically build immunity or fight against current health issues.

There are enough studies now to show multivitamins can be used to fill a gap in the diet but not to cure health problems, especially the more serious conditions related to heart, brain and cancer.

Is It Completely Pointless to Consume Multivitamins?

While multivitamins will not help you to fight chronic diseases, serious health conditions and health problems already present in your body, it is not completely useless to consume multivitamins.

The important aspect to note here is why you are consuming the multivitamin?

It is not always possible to get the daily recommended value of various vitamins through purely dietary means. In such cases, you may consume moderate quantities of multivitamin tablets to fill the balance requirements. Doing so can have a positive effect on your body.

However, if you are going above the daily recommended value or are simply substituting your poor lifestyle choices with pills then it is not just pointless but also dangerous.

Think of multivitamins as prevention instead of cure that too in moderate quantities only.

Final Conclusion on Multivitamins – What you must remember before consuming them.

1) There is no substitute for vitamins through food. Ideally, try to get your vitamin requirements from your daily diet and food intake. Use multivitamin tablets only to complete the daily recommended value for each vitamin that you do not get from your diet.

2) Multivitamins cannot cure diseases or health issues that are already present in your body. This is especially true for the more serious health concerns such as heart attacks, cancer and brain diseases.

3) Always check the sources of vitamins in your multivitamin tablet or pill. Plant-based vitamins are usually considered safe. However, you need to check if these can be easily absorbed by your body. Also apart from the nutrients, what else does your multivitamin contain?

4) Do not fall for marketing jargon such as “nature identical”, “natural substitute”, “FDA approved” etc. Do some research on the actual contents of the multivitamins, their sources and whether they are genuinely all-natural.

5) Research on the percentage of each vitamin in your pill and make sure you are not taking high doses. There are enough studies to show high doses of vitamins plus synthetic sources could be quite harmful to your body.

6) Ultimately there is going around poor lifestyle choices. It is your lifestyle, what you eat, your daily routine, exercise, sleep etc. that matters. If you do not take care of your lifestyle, multivitamin pills will not make any difference to your health.

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In Hair Growth

Vitamins for Healthy Hair – Vitamin B Complex

6 Mins Read

B vitamins consist of a group of water soluble vitamins that are essential to your overall health. A common misconception about B vitamins is that they are all one vitamin, commonly referred to as vitamin B. In reality, though, there are many B vitamins including B1, B2, B3 along with vitamins B5, B6, B7, B9 and finally B12. It has been long known that some of the B-complex vitamins can do wonders when it comes to improving hair growth, shine and thickness. Let’s take a better look at how B-complex vitamins can help hair grow better.

Which B Vitamins Promote Hair Growth?

While there are many different B vitamins, each with slightly different health benefits, most hair care experts recommend that if you have a vitamin B deficiency, you should be taking full vitamin B complex supplements (or eating foods that contain all of these vitamins). The reason for this is simple: B vitamins work to support many vital bodily functions and they are better absorbed and produce the best results when taken together.

Below is a list of B-complex vitamins that are commonly used to promote healthy hair.

Vitamin B2 (also known as riboflavin): This vitamin plays a key role in fat, protein and carb metabolism. A riboflavin deficiency can result in severe or gradual hair loss.

Vitamin B5 (also known as pantothenate): This vitamin is commonly found in various skin and hair care products. A pantothenate deficiency can result in hair loss and scalp irritation. Some hair care experts believe that vitamin B5 can be applied to hair externally to make it shinier and stronger. For this reason vitamin B5 is commonly found in hair shampoos and conditioners, although there is no strong evidence showing that B5 applied externally has any measurable benefits (and if it does they are likely to be very short lasting).

Vitamin B6: While this vitamin is not linked to hair growth directly, it can help to keep your skin and scalp healthy, which will in turn promote better hair growth. Vitamin B6 deficiency can bring on a skin condition called dermatitis which is often responsible for slower hair growth and thinning.

Vitamin B7 (also known as Biotin): One of the main ingredients in hair and skin care products, Biotin is thought to make nails and hair grow stronger. Overall Biotin is an extremely important vitamin as it is required by the body in order to produce fatty acids and promote cell growth. Although Biotin deficiencies are rare, they do happen and can cause hair loss, thinning and breakage.

Vitamin B12: Just like with vitamin B6, B12 has no direct link to hair growth. With that said, without B12 the body cannot perform many metabolic functions which can have an indirect negative effect on hair growth and your overall health. Gray hair at an early age (under 30 or so) can also be a sign of vitamin B12 deficiency.

Now, it’s important you understand that if your vitamin B levels are perfectly normal (ask your doctor to have your levels checked), you won’t see much of an improvement when it comes to hair growth. Most people, however, do have slight vitamin B deficiencies and will usually see positive results after taking additional supplements for at least 3-6 weeks. Just remember to consult with your doctor before taking any supplements!

Vitamin B Deficiency

A vitamin B deficiency can often go unnoticed for years. The most common signs and symptoms are very general and most people don’t think much of them until the condition gets really bad.

Now, while there are many different B vitamins, a deficiency of vitamin B12, for example, can lead to a vitamin B6 deficiency and so on. This makes accurate diagnosis without a specialized blood test very difficult. Some of the signs of vitamin B deficiency are:

  • Dry and itchy skin, especially around the mouth.
  • Cracked lips, especially around the edges.
  • Rash on the face or genitals.
  • Brittle nails.
  • Lots of dandruff.
  • Headaches.
  • Extreme nervousness and irritability.
  • Gray hair in people under the age of 30.
  • Depression, lack of energy, fatigue and constant tiredness. Vitamin B helps us access energy from food and a deficiency can make all bodily functions “lag behind” a bit.
  • Some cases of hormonal imbalance can be caused by lack of vitamin B. Hormonal imbalance leads to hair loss.
  • Problems with the central nervous system often inhibit healthy hair growth. B-complex vitamins are absolutely essential to nervous system health.

Again, having proper blood work done is very important. In some cases (quite common actually) the body might lack the ability to absorb certain B vitamins which can lead to serious hair problems.

In some instances vitamin B deficiencies are caused by a poor diet. Unhealthy foods can inhibit vitamin B absorption and lead to deficiencies. These foods include potato chips, barbequed foods, foods that have been processed using fats and so on. Birth control pills and environmental factors (toxins, tobacco smoke, etc) can also cause vitamin B deficiencies. Do note that if your body cannot absorb vitamin B due to one of the above reasons (or your genetics), taking simple supplements will not help and you may require vitamin B shots.

How to Take Vitamin B

While most hair care products contain B-complex vitamins, there is very little evidence that any of the many B vitamins have any effect when applied externally. For this reason, I recommend that you either take vitamin B supplements or change to a diet rich in B vitamins. The exact dose is very difficult to estimate and only your doctor can give you qualified advice. In most cases, however, sticking to the recommended daily dose that comes with your chosen supplement should be safe and sufficient.

Hint!

People with vitamin B12 deficiencies often choose to take sublingual (under the tongue) vitamin B12 supplements to help absorption.

Foods that contain B-complex vitamins are: green leafy vegetables, liver, enriched wholegrain cereals/bread, all kinds of fish, bananas, peanuts, watermelon, grapefruit, wheat bread, mushrooms, eggs, milk, lean red meat and so on.

I hope that you liked this article and please share if you have any further tips when it comes to hair growth and B-complex vitamins!

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In Hair Growth

Essential Vitamins for Hair Growth – Tips & Trips To Grow Your Hair Faster

9 Mins Read

What Vitamins Does Your Hair Need For Hair Growth?

There are many reasons why you may want to speed up your hair growth. Whether you simply can’t wait to grow out of a horrible haircut or need help with problems such as hair loss or thinning, there are natural solutions that can help. Choosing the right Vitamins for Hair growth is essential and important.

Vitamins are particularly useful for hair growth as well as your overall health. Now, since hair is actually a part of your body, you can’t have healthy hair growth without maintaining a good vitamin and mineral balance. Another very important thing to remember is that both vitamins and oils can make your hair softer, shinier and thicker, which is something that often goes overlooked.

On this website I will try to answer all of your natural hair growth questions and give you some tips on how to keep your hair looking healthy all year round! While the main focus is on vitamins for hair growth, I will also cover topics such as hair oils and hair loss treatments.

What Makes Our Hair Healthy?

We all have bad hair days from time to time. For some people, however, hair problems are almost a part of life, something they’ve been dealing with for so long that they can’t imagine it being any other way. So what is it that separates people with healthy hair from those who face hair problems on a daily basis?

The answer is usually very simple. Hair growth and health depends on three things: your genes, your hair care routine and your diet. While we can’t change our genes, there’s a whole lot that we can do about how we look after our hair as well as what foods we eat.

In reality, most problems with slow hair growth happen either due to malnutrition (very rare) or because of improper hair care (extremely common). Both of these conditions can be treated with natural solutions and you should see incredible results in no time. And even if you suffer from a genetic condition that causes hair loss or thinning (inability to absorb certain vitamins, male pattern baldness, thyroid issues, and so on), there is probably a solution out there, so don’t despair and start searching.

In the next few paragraphs, I will help you find the best vitamins for hair growth and identify other natural treatments that can help make your hair more luscious, softer and healthier.

Why Choose Natural Vitamins for Hair Growth?

You might be asking yourself why choose natural vitamins for hair growth instead of artificial chemicals/products? After all, these products are scientifically created and therefore superior, right? Not quite.

Most scientific studies show that minerals and vitamins which we need to promote good health, growth, and hair growth are best absorbed when ingested through food. As a result, many people choose natural vitamins instead of artificial supplements, pills or hair care products that contain vitamins and minerals.

Now, some people are under the impression that natural is the way to go for everything and others are the complete opposite; they think that natural is always bad and chemically altered products are vastly superior.

To be honest, there is definitely a midpoint that is ideal for all things in life and hair growth/health are no different: some hair growth vitamins are best obtained from food sources, while others should be taken in supplement form. In the majority of cases however, natural sources prove to be far superior to artificial supplements.

When it comes to hair care products however, things are a little different. The sad truth is that you can spend hundreds of dollars on fancy revitalizing shampoos from salons, but many of these products are merely snake oil. That is, they have a label full of chemicals, a fancy bottle, an appealing smell, and no positive influence on your hair. Things have gotten so out of hand that many beauty product manufacturers today use respectable scientific studies to their advantage by twisting the facts whichever way they like! Here are two examples of such false marketing:

  • Most hair care products today contain B-complex vitamins. Interestingly, there is practically no scientific evidence that B-complex vitamins have any positive effect when applied externally. In practically all cases vitamin B should be either acquired through food or taken in supplement form. Nonetheless, beauty product makers flaunt all of the amazing benefits that vitamin B can have on your hair.
  • Expensive shampoos that contain coconut oil and a whole lot of other ingredients such as silicones, vitamins, various oils and so on. The truth is that a simple baby/organic shampoo combined with a little organic coconut oil will do a lot more good for your hair. Without the premium price tag.

Instead of nourishing your hair and allowing it to grow to its fullest capability, artificial chemicals and other ingredients used in beauty products can often cause damage and be detrimental to hair growth.

The Best Vitamins for Hair Growth and Thickness

There’s a lot of debate whether vitamins and hair growth are related and which vitamins, if any, should be used to improve the rate at which hair grows. My opinion is that vitamins do affect hair growth, both directly and indirectly. Below is a list of some of the main vitamins that can help you boost hair growth and thickness.

Vitamin B7 (also known as Biotin)

One of the most important vitamins for hair growth and thickness. Biotin is a necessary vitamin as it aids in the production of fatty acids, promotes cell growth and has many other important roles involving amino acids and fats. Simply put, your hair needs biotin.

An important thing about Biotin is that it works best when taken together with other B-complex vitamins such as vitamins B5, B6 and B12. Most of us suffer from mild to severe vitamin B deficiencies and restoring this balance can do tremendous things to hair health. Sources of Biotin include various foods as well as most dietary supplements and multivitamins.

Using Biotin: Since you are most likely already consuming some biotin through your diet, it is very difficult to tell whether you have a deficiency or not without a proper blood test. Luckily, this test is not expensive and only takes a few minutes – as your doctor for more details.

If your test results show that you do suffer from Biotin (or any other vitamin B) deficiency, you should begin a course of B-complex supplements. Now, some people suffer from a condition that makes it very difficult for the body to process some of the B vitamins. In these cases using a sublingual (under-the-tongue) supplement might be a good idea.

The results will not be instantaneous, but within a few months you should definitely see noticeable results with regards to hair growth and thickness, as biotin is one of the best vitamins for this. It is important to note that no such treatment, even when using all natural products, should be undertaken without first consulting a doctor or a nutritionist.

All vitamins and minerals that improve the immune system (vitamin C) , help with cell growth (vitamin C), improve blood circulation (vitamin E), fight dry skin/scalp (vitamin A) and help the body absorb other nutrients (vitamin D) should be considered when looking to speed up hair growth.

While many of these vitamins do not have a direct effect on hair growth rates, a person suffering from a vitamin deficiency will not be able to sustain normal hair growth. Remember that every vitamin is different. Some should be taken in supplement form, while others must to be acquired through diet and diet alone! Read more about this here and here.

Hair Growth Vitamins for Women

While (at least for the most part) men and women should be following almost identical nutritional and hair care routines, there are a few crucial differences:

  • Women are much more likely to enjoy various hair oil treatments which can be beneficial for hair growth, shine, softness and scalp health.
  • Women tend to have significantly longer hair which breaks off easier. This calls for better, more subtle hair care. In addition, hair breakage can be prevented by reducing split ends, using coconut oil to strengthen hair, and so on.

As for vitamins, most women tend to have some (although usually mild) hair problems due to stress and should take vitamin B, C and D supplements to help keep stress and anxiety levels low. Do remember to consult with your doctor and check for deficiencies before taking vitamin supplements.

Hair Growth Vitamins for Men

Believe it or not, hair is, for the most part, just hair, and this means that it is very similar in both men and women. For this reason, hair growth vitamins for men tend to be more or less the same as those recommended for women. This includes B-complex vitamins as well as vitamins C, A and E. Just remember to take all vitamins in appropriate doses and from the right sources!

On top of this, foods that contain essential fatty acids and products such as natural flax oil can do wonders to promote overall male health, and are a good way to improve hair quality.

Vitamins for Hair Growth – Quick Summary

Most shampoos or hair products claiming to accelerate hair growth or improve hair quality are hoaxes, as many of the natural vitamins cannot even be absorbed properly through hair and skin – they must be taken orally.

B-complex vitamins along with vitamins A, C, E and D are all very important to healthy hair growth. With that said, most people should look into using vitamin B7 (also called Biotin). Hair oils are another superb option for people suffering from various hair conditions including dry hair, dry/flaky scalp, bad split ends, itchy scalp, and so on.

For men and women hair growth vitamins (as well as other treatments) don’t differ too dramatically. In other words, practically any vitamin treatment that works to increase hair growth or quality in men can also be used to achieve the same results in women (and the other way around).

* Please note that no cure or treatment should be undertaken without first consulting your doctor or a nutritionist. *

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