Nutrition  is the supply of materials - food - required by organisms and cells to stay alive. In science and human medicine, nutrition is the science or practice of consuming and utilizing foods.

A good balanced diet is needed to get the right amount of each nutrient in your body.To stay healthy our bodies need good quality food with nutrients in them. Without these 5 nutrients i.e. carbohydrates, proteins, fats, vitamins and minerals; our bodies would not survive.

In a perfect world, we’d get all of our nutrition from food, and it would satisfy each of our individual daily requirements. Ideally, it would be delicious, fresh and organically grown. It’d be budget friendly and waiting for us — nice and hot on the table when we arrived home.

Not surprisingly, this isn’t the case for most people. What stands between us and a perfect diet is time, finances, access to ingredients or a varying combination of all three. To make up for the nutritional slack, most of us rely on supplements and a multivitamin as part of our daily routine.

Food is always the best place to get the vitamins we need. Many times you can tell what vitamins a food contains by it’s color; vitamins, antioxidants, phytonutrients and chlorophyll also affect color. Let’s go through the rainbow: Red fruits and vegetables contain phytochemicals such as lycopene. Orange and deep orange such as citrus and carrots contain vitamin C and beta-carotene. Yellow fruits and vegetables have enzymes which promote healthy digestion  as well as vitamin C. Green fruits and especially dark green vegetables, contain vitamin K, but also large amounts of vitamin C. Blue and purple fruits and vegetables are high in vitamin C, as well as other antioxidants.

Additionally, vitamin E is a combination of oils and it can be found in nuts. B vitamins are found in animal-based products. Vitamin D3 is found in some animal-based foods, but it can be hard to get enough from food. But most people don’t eat all of these things every day, so supplements are almost always completely necessary to meet our daily requirement of vitamins.    

·     The human body requires seven major types of nutrients.

·     Not all nutrients provide energy but are still important, such as water and fiber.

·     Micronutrients are important but required in smaller amounts. 

·      Vitamins are essential organic compounds that the human body cannot synthesize.

Our bodies can’t produce all of the nutrients that we need to function properly, so we have to eat them.


What is a Multivitamin and why do one needs? 

For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!        

Making sure you take a high-potency multivitamin/multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.  

Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average non-active person        

You know all of those essential vitamins and minerals that we are supposed to be supplying our bodies with on a daily basis through our diet? 

Well, a multivitamin supplies most of them in the form of a super convenient supplement.      

The human body requires various vitamins and minerals on a daily basis to keep you alive, healthy and functioning at your best.      

Each of those vitamins/minerals have their own benefits and play their own roles in your body. Since a multivitamin provides them, its benefits are that of pretty much every vitamin and mineral it contains.

Problem is, the typical “regular daily diet” these days often fails to do that.     

With a multivitamin, you just take a single tablet and you instantly get a daily serving of the vitamins and minerals your diet might be lacking.


What do Multivitamins Contain? 

There are 13 vitamins and at least 16 minerals that are essential to health.        

Many of them participate in enzymatic reactions in the body, or function as hormones, signalling molecules or structural elements.

The body needs these nutrients for reproduction, maintenance, growth and regulation of bodily processes.   

Multivitamins may contain many of these vitamins and minerals, but in varying forms and amounts. They can also contain other ingredients like herbs, amino acids and fatty acids. 

Now some multis have small differences from others, but for the most part, the multi is comprised of the same individual vitamins and minerals. Even though they are normally packaged together in multis, there are differences between the two.      



Vitamins are organic,more complex than minerals and are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body (Vitamin C and all of the B Vitamins) or fat soluble, which are stored in the body (A, D, E, and K).    

Vitamins are vulnerable to heat, light, and chemical agents, so food preparation, processing, and storing it must be appropriate to preserve vitamins so you get the nutritional value out of the meal.          


VITAMINS   Basic Function


A       Vision, healthy skin and mucous membranes, bone and tooth growth, immune system health         

B COMPLEX       Important for nerve function, normal vision and skin health, nervous and digestive systems         

C       Immune system and protects cells         

      Absorption and use of calcium         

E       Powerfull Anti-oxidant         

      Bones, teeth and cartilage health         

ZINC Immune System Health         



Minerals are inorganic. They are much simpler in chemical form than vitamins. They are much more stable in food preparation than vitamins also. Minerals are categorized as major/macro - (calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur), and trace/micro- (iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese) minerals.           

Major minerals we need in dosages greater than 100 mg a day. The trace minerals we only need "trace" amounts of daily to suffice. Minerals are used to produce necessary hormones.

A simpler way to remember this is that all minerals are found on the periodic table.       

Minerals Basic Function
Boron Metabolism of calcium, magnesium, and phosphorous
Calcium Strong and healthy normal bones
Chromium Insulin Production Copper- Strengthen connective tissue
Iodine Thyroid hormone synthesis
Iron Carries oxygen within protein haemoglobin
Lutein Eye health
Lycopene Heart Health, Supports Healthy Cholesterol
Magnesium Over 300 biochemical reaction of body
Manganese Co-factor in energy production, activator of many enzymes
Molybdenum Supports normal liver and kidney health
Nickel Healthy skin and bone structure
Potassium Used by Autonomic nervous system (  heart beat , brain function )
Selenium Fights against many health problems
Vanadium Works with molybdenum


If you eat a well-balanced diet rich in fruits, vegetables, whole grains, dairy products and meats, you may well get all the vitamins and minerals your body needs.                 

However, there are certain times in life, such as during pregnancy, breast-feeding or an illness, that your nutrient requirements may increase. At those times, you may want to take a supplement to ensure you're getting all the nutrients you need. You may also want to take a multi or other supplement as you get older, because people sometimes start to have problems absorbing vitamins from food as they age. And if you're on a restricted diet -- if you avoid animal products, for instance -- you may need a supplement, because your diet may not provide adequate amounts of some nutrients. 


What should I avoid while taking multivitamins?             

·        Avoid taking more than one multivitamin product at the same time unless your doctor tells you to. Taking similar vitamin products together can result in a vitamin overdose or serious side effects.      

·        Avoid the regular use of salt substitutes in your diet if your multivitamin contains potassium. If you are on a low-salt diet, ask your doctor before taking a vitamin or mineral supplement.  

·       Do not take this medication with milk, other dairy products, calcium supplements or antacids that contain calcium. Calcium may make it harder for your body to absorb certain ingredients of the multivitamin. 


Various Health Benefits of Multivitamins       

Need for multivitamins is different in both men and women, thus the benefits if the same are also different. The nutrient requirement for a male body is different from that of female body, which helps them in managing their daily chores, therefore the benefits of their multivitamins are also different.              


When and How Should It Be Taken?     

Multivitamins should always be taken with a meal to allow for maximum absorption.    

If taking more than 1 tablet per day (for some multivitamin brands, one “serving” is 2 or more tablets), you should take each tablet at a different time of the day. You know, like 1 in the morning and 1 at night.

Food that contain nutrients          

·       Avocados         

·       Chard, collard greens, kale, mustard greens, spinach     

·       Bell peppers       

·       Brussels sprouts 

·       Mushrooms (crimini and shiitake)

·       Baked potatoes   

·       Sweet potatoes   

·       Cantaloupe, papaya, raspberries, strawberries      

·       Low-fat yogurt    

·       Eggs  

·       Seeds (flax, pumpkin, sesame, and sunflower)        

·       Dried beans (garbanzo, kidney, navy, pinto) 

·       Lentils, peas        

·       Almonds, cashews, peanuts 

·       Barley, oats, quinoa, brown rice   

·       Salmon, halibut, cod, scallops, shrimp, tuna   

·       Lean beef, lamb, venison     

·       Chicken, turkey  

A multivitamin is not a substitute for healthy food or a healthy lifestyle, but it can provide a nutritional back-up for a less than ideal diet. If your diet eliminates whole food groups or you don’t eat enough variety of foods you would benefit from a once-daily multivitamin. It can boost up the nutrient content in our body.