A few months ago, a close friend of mine decided to switch to a new brand of multivitamins that another friend recommended as a "premium" product. Within a couple of weeks, she noticed something strange: constant fatigue, stomach discomfort, and, weirdly enough, dull skin, which was the opposite of what the bottle promised. Only when she turned the bottle around did she realise there were fillers and chemicals beyond the synthetic, non-bio-available forms of vitamins.
Most of these "wellness" supplements are laced with chemicals but marketed as health products, but you would be better off without them. This personal experience got me thinking: How many of us blindly trust the labels on these multivitamin bottles without understanding what's inside? Understanding the contents of these supplements can empower you to make informed decisions about your health.
What is Really in Your Multivitamin?
Foundational Knowledge: not all nutrients are created equal. A common misconception is that a multivitamin must be good for you as long as a multivitamin lists the daily recommended values. However, many multivitamins in the Indian market contain synthetic versions of vitamins that your body has a hard time absorbing.
For instance, Vitamin B12 is often listed as cyanocobalamin, a cheaper synthetic form that requires an extra step for your body to convert into its usable form, methylcobalamin. A 2017 study published in the Journal of Clinical Nutrition showed that methylcobalamin has a much higher bioavailability than its synthetic counterpart, meaning your body absorbs and uses it more efficiently. The Methylcoalbumin version of B12 helps improve energy and mood and enhance memory.
The Dark Side "The Fillers, Additives, and Preservatives" of Multivitamins
Companies add additives unrelated to nutrition to simplify manufacturing and increase shelf life. However, these additives can have harmful side effects.
Titanium dioxide, commonly found in Indian multivitamins, has been linked to potential cancer risks and digestive issues, according to a 2019 study in Frontiers in Nutrition.
Research published in the International Journal of Occupational and Environmental Health shows that artificial colours like Yellow 5 and Red 40, found in many Indian brands, have been associated with hyperactivity and allergic reactions, especially in children.
It shouldn't surprise you that most "health" marketing claims do more harm than good in the long run.
Overdosing on Vitamins: The Hidden Danger
More isn't always better, especially when it comes to fat-soluble vitamins like A, D, E, and K. Unlike water-soluble vitamins that are eliminated via urine from the body if taken in excess, these fat-soluble vitamins are stored in your body's tissues, which can lead to toxicity.
For example, a 2020 study in the Journal of Endocrinology found that an overdose of Vitamin D—a common ingredient in multivitamins—can lead to hypercalcemia, a condition that results in nausea, kidney stones, and, in extreme cases, even heart failure.
The truth is that many multivitamins tend to exceed far the recommended daily values, which can seriously affect your health, especially if you're unknowingly doubling up by consuming fortified foods or taking other supplements.
Lack of Regulation: The Wild West of Supplements
Here's a little-known fact: in India, the supplement industry isn't as tightly regulated as prescription medications. While food products undergo stringent checks, multivitamins and dietary supplements often slip under the radar. This lack of oversight allows companies to make bold health claims without proper clinical validation.
A report from the Consumer Guidance Society of India (CGSI) in 2022 highlighted that nearly 60% of dietary supplements on the Indian market were found to be substandard, with inaccurate labelling or containing dangerous levels of contaminants like heavy metals. This is a significant reason why blindly trusting the label can be risky for your health.
The False Sense of Security
Multivitamins are often seen as a safety net for a poor diet. I've heard so many people say, "It's okay, I didn't eat my vegetables today—I'll just take my multivitamin." The problem with this mindset is that it oversimplifies nutrition. While vitamins in a bottle may seem like an easy fix, they can't replicate the complex synergy of nutrients in whole foods.
For example, Vitamin C from an orange contains fibre, flavonoids, and other compounds that help your body absorb it better compared to the isolated ascorbic acid found in most supplements. A 2018 American Journal of Clinical Nutrition study showed that people who relied solely on supplements to meet their nutrient needs often had poorer health outcomes than those who focused on a balanced, whole-food diet.
What Can You Do Instead?
So, does this mean all multivitamins are bad? Not necessarily, but here's how you can be more mindful about your choices:
Prioritise whole foods: Your first source of vitamins should always be nutrient-rich foods like leafy greens, fruits, nuts, seeds, and legumes.
Target your supplements: If you have a specific deficiency, like low iron or Vitamin D, it's better to take a targeted supplement based on your doctor's advice rather than relying on a generic multivitamin.
Choose clean brands: Look for multivitamins that use natural, bioavailable ingredients and are free from harmful fillers and additives. Make sure to choose products that have been third-party tested for purity and potency.
Conclusion: Read the Label—But Dig Deeper
The next time you pick up a bottle of multivitamins, look closely at the ingredients and the claims. Don't just trust the label because an influencer markets it. Most of us would be healthier if we consumed fewer packaged and processed foods, supplements, and beauty products. The best investment in your wellness is a balanced, whole-food diet, and when you do need supplements, make sure they're clean, targeted, and backed by science—recommended by a certified practitioner.
Every clean and healthy product has its dark, mass-produced version. Be careful what you choose. Because even something as seeminly innocent as multivitamins has a dark side.