Who Should Take a Multivitamin? A Guide for Every Age & Lifestyle

Think you’re getting all your nutrients from food alone? Think again.

With hectic schedules, unbalanced diets, absorption issues, and medications that can deplete nutrients, meeting all your daily nutritional needs is not always easy. In this situation, multivitamins can be a simple way to bridge these dietary gaps and support your overall health. 

Whether you’re a growing child, an active adult, or enjoying your golden years, choosing a high-quality multivitamin can have a significant impact on your health. In Pakistan, trusted brands like Activit, a science-backed formulation, support your overall health at every stage of life.

Let’s start with the basics to understand what multivitamins are and who needs them.  

What Are Multivitamins and How Do They Work

Let’s start with the basics. A multivitamin is a dietary supplement that combines a range of essential nutrients, typically including vitamins such as A, C, D, E, and B-complex. Some multivitamins also include minerals like zinc, iron, magnesium, and calcium.

So, how do multivitamins work? When you take a multivitamin tablet, your body absorbs these nutrients – some more easily than others, depending on bioavailability. Bioavailability refers to the extent to which a vitamin or mineral is absorbed and becomes available for your body's use. These nutrients, after absorption, support several functions: energy production, immune support, growth, development, and more.

In Pakistan, many multivitamin brands offer tailored formulations, so you can choose one that suits your health needs and lifestyle. Whether you are looking for the best multivitamin in Pakistan, a specific multivitamin for women, or a supplement for men, choose a product carefully that actually complements your health goals.

Who May Be at Risk for a Nutrient Deficiency

Some individual groups may experience nutritional deficiencies due to specific conditions, such as diet, lifestyle, or health. Here are the groups at risk and why:

By Age Group

• Infants and toddlers may need vitamin D, iron, and docosahexaenoic acid (DHA), and pediatricians often recommend baby vitamins with these nutrients.

• Children and Teens demand more nutrients during their growing stages. That is why teenage growth supplements often contain calcium, vitamin D, and zinc.

• Adults (20s to 40s) often turn to multivitamin tablets in Pakistan for additional nutrition, energy, productivity, and resilience. Many choose formulas containing B-complex, vitamin C, and iron, with top multivitamin brands in Pakistan providing separate options tailored for men and women. 

• Men and Women over 50 may experience vitamin D, calcium, and other nutrient deficiencies due to reduced nutrient absorption and appetite. Men and women above 50 seek multivitamins in Pakistan to support memory, bone, heart, and eye health.    

By Risk or Condition

• Pregnant or breastfeeding women—Increased demand for nutrients like iron, folate, and calcium to support the health of both mother and baby.

• Vegans and vegetarians—Plant-based diets may lack specific nutrients such as B12, iron, and omega-3s, commonly found in animal products, causing anemia, osteoporosis, and other health issues.

• People with chronic illnesses—Impaired nutrient absorption due to conditions, such as celiac disease, Crohn’s syndrome, chronic pancreatitis, as well as certain cancers.

• Heavy drinkers and smokers—Increased oxidative stress and reduced nutrient absorption may deplete vitamins like C, E, and B-complex, weakening the immune system and cardiovascular health.  

• Those on medications—Disrupted nutrient absorption due to long-term use of certain drugs may deplete nutrient levels like B12, magnesium, and folate.

• Athletes and active individuals – Increased nutritional demands for essential nutrients, such as B vitamins, magnesium, vitamin D, and antioxidants, due to the intensity of their training sessions, making supplementation necessary. Without proper supplementation, these individuals may experience fatigue, slow recovery, and reduced performance. 

How Multivitamins Benefit These Groups  

• Support energy metabolism—Vitamins such as B12, B6, B3 (Niacin), B5, and C are involved in energy production, whereas minerals like magnesium and iron are crucial for energy-yielding metabolism. These nutrients are important, especially during periods of stress or physical activity.

• Boost immunity—Vitamins A, C, D3, B12, and B6, as well as the minerals zinc and selenium, play a role in supporting the immune system. Regular intake of these nutrients may help reduce susceptibility to infectious diseases and support faster recovery.

• Fill nutritional gaps—Many individuals miss out on essential daily nutrients due to ageing, restrictive diets, or other factors. Daily multivitamins assist in ensuring you receive all the necessary nutrients that your food may lack.

• Promote bone and muscle health—Together, calcium, magnesium, and vitamin D3 work to keep bones strong and muscles functioning properly. Multivitamin tablets for the elderly in Pakistan mainly include these nutrients to support seniors’ bone and muscle health.

• Enhance mood and mental clarity—Some nutrients, including B1, iron, vitamin D3, and omega-3s, have been proven to support brain function, memory, and mood regulation. Deficiencies in these may lead to anxiety, low mood, fatigue, and brain fog.   

Signs You May Need a Multivitamin

Wondering, “Do I need a multivitamin?” There are various signs of nutritional deficiencies that indicate you may require multivitamin tablets to support your overall health.

For instance, if you are experiencing persistent fatigue, even with adequate sleep and diet, your body may be lacking essential nutrients like B12 or iron. Other conditions, such as hair thinning, brittle nails, or dull skin, may also indicate certain deficiencies, including biotin, zinc, and vitamin C.

Additionally, recurring infections due to a weakened immune system are associated with low levels of vitamin C, D, or zinc. And if your diet is restricted—whether due to crash diets, food intolerances, or lifestyle choices—you may not be receiving all the essential nutrients. In such cases, the best multivitamin in Pakistan, like Activit, can help restore your nutrient balance.

Nutrients Often Lacking in Modern Diets      

Even with a healthy diet, you may still miss out on key nutrients—or consume them in inadequate amounts—resulting in nutritional gaps that impact overall health. Commonly lacking nutrients include: 

• Vitamin D3 – for bone health and immunity.

• Magnesium – for muscle and nerve function.

• Vitamin B12 – for energy and brain health.

• Iron – for women and vegetarians.

• Zinc – for immunity and skin health.

That’s why the best multivitamin in Pakistan, like Activit, includes these important nutrients in its formulation.

The Bottom Line  

So, how do you choose a high-quality multivitamin for your unique needs? By understanding your age, lifestyle, and health goals, you can pick the perfect formula to support your well-being every day. With trusted options available in Pakistan, like Activit, staying healthy has never been easier.

Frequently Asked Questions (FAQs)

1. Are multivitamins good for skin?

Yes, multivitamins can support skin health by providing essential nutrients like vitamins A, C, E, and biotin. After using the best multivitamins for women or men that include skin-supportive ingredients, you may notice more hydrated, younger, and radiant skin.

2. What to avoid in multivitamins?  

Avoid multivitamin tablets with artificial ingredients like colors, fillers, and additives (especially in gummies). To evaluate a supplement, read its label to check for essential nutrients, dosage, and certifications. Always choose trusted multivitamin brands in Pakistan that follow high-quality standards.

3. How to choose a good multivitamin?

Choose a multivitamin based on your age, gender, and specific health needs. Prioritize products with clinically supported, bioavailable ingredients and dosages aligned with your daily recommended intake (RDA). The best multivitamin brands in Pakistan are often GMP-certified and registered with regulatory bodies like DRAP and may follow global standards such as JECFA or USP to ensure quality, safety, and efficacy. 

4. Are there any side effects of multivitamins?  

Generally, multivitamins are safe when taken as directed. However, high doses without guidance can lead to side effects such as nausea or digestive upset. When beginning a multivitamin in Pakistan, it is advisable to consult your healthcare professional.    

5. What is the best multivitamin for women? 

From adolescence to pregnancy and menopause, women’s nutritional requirements evolve. Only the best multivitamin for women can support them through these stages and effectively support bone strength, hormonal balance, and skin health.

A quality multivitamin for women should contain iron (to prevent anemia), folate (for reproductive health), calcium and vitamin D3 (for bones), and biotin (for hair and nails). Additionally, women who are planning to conceive or are pregnant may require a specialized pregnancy multivitamin with higher folic acid and DHA.

The best multivitamin in Pakistan, like Activit, is formulated to meet women's nutritional needs—supporting health through every stage, from premenstrual balance and fertility to post-menopause wellness.

6. What is the best multivitamin for men? 

Research shows that specific nutrients play a vital role in supporting men’s energy, metabolism, and fertility. These include B-complex vitamins, magnesium, zinc, selenium, and vitamin D3—key ingredients typically found in a high-quality multivitamin for men. If you are looking for the best multivitamin in Pakistan, consider Activit, which provides all essential nutrients in bioavailable forms and optimal dosages to support your health daily.

7. Which is the best multivitamin in Pakistan? 

The best multivitamin in Pakistan varies depending on your needs, but certain standards can help you identify a high-quality supplement. A top multivitamin should have:

• All essential nutrients, including vitamins and minerals, are provided in appropriate, RDA-based dosages.

• Bioavailable forms of ingredients – methylated vitamins (like B6 as pyridoxal-5-phosphate and B9 as L-methyl folate) and chelated minerals (such as calcium as calcium bisglycinate chelate and magnesium as magnesium malate).

• Clean and organic formulation, free from artificial colors, excessive binders, and additives. 

• Quality certifications, such as GMP (Good Manufacturing Practices), ISO, or approvals from DRAP or JECFA.

Top multivitamin brands in Pakistan, like Activit, meet all these requirements and have formulations that align with modern nutritional needs.

References:

1. https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals 

2. https://www.healthline.com/nutrition/vitamin-deficiency 

3. https://www.webmd.com/diet/how-to-choose-a-multivitamin 

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8910394/