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Benefits Of Multivitamins And Their Sources

by Arslan Mahmood 27 Feb 2024

Do you have some kind of medical condition or a disease you want to know about? Vitamins can be a reason behind this issue, so you should learn about where these vitamins are in your body. At the same time, you should know how the use of these micronutrients can help you avoid or manage these diseases.

This blog will be about making sure You will learn about multiple layers of these essential building blocks of your body while they also perform multiple functions to maintain health. You will learn about why they are important, what their deficiency can cause, and also natural food choices from which you can get them.

Learn about all micronutrients, including minerals and vitamins. So stick to the end to get this knowledge treasure and a gateway to better health. You will learn about the benefits of multivitamin tablets.

A Complete List Of Micronutrients

Before you can understand the importance of micronutrients, you should be familiar with their names. Here is a list of all the most common micronutrients your body requires to function properly and efficiently:

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • B vitamins (B1, B2, B3, B5, B6, B7, B12)

These micronutrient types are the ones you would think about when you think of what is multivitamin?

These are the vitamins you require, and here is the list of minerals that your body needs:

  • Calcium
  • Iron
  • Iodine
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Zinc

Why Multivitamins Are Important? 

Vitamin A:

Here are some of the most common uses of vitamin A you should know about:

  • It is a vitamin that is essential for nitrogen, and it also helps in the function of vision during light change.
  • At the same time, enough levels of this vitamin in the body can help reduce the risk of muscular degeneration caused by aging.
  • You also need this vitamin to produce white blood cells, which are a crucial part of your immune system that fights against germs and other disease-causing microorganisms.
  • Its use also helps in the protection of respiratory infections.
  • You even need them for fetal development, tissue repair, and healthy cell growth.
  • So, you had this vitamin, which also helps in reproductive health, while studies suggest it can help in cancer prevention.

Eye Diseases Caused By Vitamin A Deficiency

Vitamin deficiency can lead to multiple health issues, so you should ensure you have a good amount of this marker nutrient to avoid these health issues. Here is some information you need to know about these diseases and their connection with vitamin A:

  • Vitamin A deficiency is one of the causes of night blindness it can also lead to.
  • Xerophthalmia is the drying of the eye surface, which can lead to irritation and inflammation of your eye. This disease can even lead to scarring in your eye.
  • Keratomalacia is another issue that can lead to dryness or ulceration of the cornea, which can even lead to blindness.

Immune System Diseases Caused By Vitamin A Deficiency

Here are some immune system diseases that can be caused by vitamin A deficiency:

  • Vitamin A deficiency can lead to an increased risk of infections like diarrhea, measles, and respiratory infections.
  • At the same time, its sphere deficiency can be a course of infections in children, leading to early death.
  • Also, it can lead to some types of cancer, like lung, esophageal, and bladder.
  • It is also said it can indirectly complete with two some diseases. For instance, it can lead to an estimate of that immune function.

Growth And Development Issues

There are multiple growth and development issues caused by the deficiency of vitamin A in children:

  • Vitamin A deficiency can lead to the growth of children.
  • At the same time, it can lead to a delay in puberty in adolescents.
  • The deficiency of this vitamin can lead to stunted growth in children, resulting in low height and weight.
  • Your kids may also have delayed bone development due to this vitamin deficiency.
  • It can also cause a reduced muscle mass, which results in growth issues.

Skin Issues Caused By Vitamin A Deficiency

Vitamin A deficiency can also lead to dryness, especially for your skin. Also, it is essential for the renewal of your skin. Your body is also more susceptible to skin infections if you have Vitamin A in your body. Also, it can lead to worsening eczema or psoriasis in such a condition.

Natural Sources To Get Vitamin A

You can also try multiple natural sources to get a good moment of this vitamin and ensure you stay healthy. Also, you can use these to improve its level in your body and help your kids avoid its deficiency and get rid of these diseases:

Animal Sources

There's a long list of animal sources you can use to get this vitamin and improve your health; here are some of them:

  • The use of beef liver can help you get a good amount of vitamin A. 3.5 ounces of its serving can help you get 800% of your daily requirement.
  • On the other hand, the use of cold liver oil also gives you this vitamin.
  • Also, you can try using fatty fish and other organ meats for a good amount of it.
  • Try using dairy products like milk, yogurt, and cheese for this vitamin.

Fruits And Vegetable Choices

Here are some choices in this sphere:

  • You can try orange and yellow vegetables like carrots, pumpkin, and sweet potatoes to get a good amount of it.
  • Also, you can try green leafy vegetables like spinach, Kale, and others.
  • The use of tomatoes, red Peppers, and watermelon can also help you get a good amount of this vitamin.

Uses Of Vitamin C

There are multiple functions of vitamin C in our body, such as the production of collagen and protein. It is the building block of our skin and blood vessels alongside bones and other tissues in the body. You also need it for a better immune system, as it works as an antioxidant and protects your cells against free radicals.

At the same time, you need it for wound healing and for the repair of damaged tissues. Also, you need it for the absorption of iron from food. Experts also say that it can help against the risk of chronic diseases like strokes, heart disease, and certain types of cancers.

Diseases Caused By Vitamin C Deficiency

Vitamin C deficiency can lead to a long list of issues, like:


Deficiency of this vitamin can lead to scurvy, which has symptoms of fatigue, weight loss, and irritability. The worsening of this disease can lead to itchy skin, dryness, and easy bruising. Also, it can cause bleeding gums, loose teeth, and tooth loss as well. You may even have a reduced production of red blood cells in your body as iron absorption gets disrupted.

This disease can also lead to pain, inflammation, and impaired healing of bones, joints, muscles, and tissues. Infections are another common problem for patients who have scurvy.

Increased Risk Of Some Cancer Types

Deficiency of this vitamin can also lead to an increased risk of some types of cancers. For instance:

  • Studies show that a low level of this vitamin can lead to lung and stomach cancer.
  • Experts believe that vitamin C is an antioxidant that protects you from cell damage, which is the primary reason for cancer development.

It Can Cause Heart Disease

A good amount of vitamin C in your body can help save you from oxidative stress, which can help against chronic diseases. It can also help against blood vessel damage caused by endothelium dysfunction. This inflammation can cause heart disease and a decrease in blood flow. This problem can also lead to blood pressure issues that can lead to heart disease.

Natural Sources Of Vitamin C; The Foods Ranges

There's a long list of food sources that can help you get a good amount of vitamin C, like:

  • You can try oranges, grapefruits, and lemons to get vitamin C.
  • Also, bell peppers can help you get vitamin C, vitamin A, and vitamin K.
  • Use broccoli to get a good amount of this vitamin, with up to 8 MG of it for a cup of this vegetable.
  • The use of strawberries can also help you get a good amount of this vitamin, while kiwi is also a great source of it.
  • Incorporate pineapple into your diet, and try papaya as well for vitamin C.
  • Guava, mango, and leafy green vegetables can also help you provide a good amount of it.

Uses Of Vitamin D

Vitamin D is an essential micronutrient your body requires for proper functioning and health. It is required for the following functions in your body:

Bone Health And Development

Vitamin D is essential for the ingestion of calcium inside your intestines. This means that if you do not have a good amount of this vitamin, calcium may not be absorbed into your body. So, this issue can lead to mineralization problems in your bow, which means calcium will not be absorbed into your bones. Your bones will weaken, which can also lead to fractures.

Kids with a deficiency in this vitamin can develop rickets, which can cause them to have weak and soft bones. This disease can also cause deformation of their bones. It also plays a role in balancing phosphorus in your body, which helps development and strength.

This vitamin also acts as a hormone that helps in bone formation and stops its breakdown.

How Does Vitamin D Help In Muscle Function And Strength?

Vitamin D receptors are essential for muscle function as it helps in neuromuscular transmission. You need this transmission for muscle function. At the same time, it is an essential precursor required for efficient signal transmission, which can help in better and smoother muscle contractions.

Also, you require it for protein synthesis and muscle tissue development and repair. It is also helpful with its anti-inflammatory properties and helps you reduce muscle inflammation. At the same time, it can help modulate genes that are involved in muscle fiber type and function. Also, you need it for energy production in your mitochondria.

Helps Support Immune System?

You require this micronutrient in the activity of immune agents crucial for eliminating pathogens. At the same time, it can help against autoimmune diseases by making sure that the immune system does not overreact. It can also help increase antimicrobial cells that can help fight bacteria, viruses, and fungi.

You can also get a better gut lining with this, which helps work as a defense against pathogens. Also, you need it to create a stronger barrier against bacteria and viruses that may try to enter through your skin.

Cell Growth and Differentiation

Vitamin D plays a crucial role by acting like a hormone as it helps bind to vitamin D receptors to act like a transcription factor during gene regulation. Genes may be involved in cell growth differentiation and other functions. It also greatly affects cell growth differentiation regulation and protein synthesis.

Experts also believe that it has anti-cancer effects and can contribute to help fight cancer cells.

Better Brain Health And Functions

This micronutrient also plays a crucial role in brain health and functions. It is involved in the following helpful functions:

  • Its use can help protect your brain from oxidative stress and cell damage caused by it.
  • This vitamin also helps in your brain's neuroplasticity, which helps you adapt to different changes while promoting learning and memory in the human brain.
  • This micronutrient also influences and regulates neurotransmitters, which are crucial for brain communication and function.
  • Experts believe that it can help in cognitive function, mood, and depression regulation.

Diseases Caused By Vitamin D Deficiency

There is a long list of diseases that can be caused by vitamin D deficiency:

Bone And Muscle Health Issues

Vitamin D deficiency can lead to multiple muscle diseases, like:

  • Kids can have rickets due to vitamin D deficiency, characterized by soft, weak bones and a lack of calcium absorption.
  • A similar issue can occur in adults that can cause bone softening and pain.
  • This deficiency can also lead to osteoporosis, and can also cause weakness and pain in your muscles.

Immune System Issues

A good level of this vitamin in your body can help against respiratory infections like colds, flu, and others. It also helps fight other types of infections like skin, urinary tract, tuberculosis, and TB.

Depression And Mood Regulation

Vitamin D is an important micronutrient that can help produce neurotransmitters like serotonin and dopamine. At the same time, this micronutrient helps protect brain cells from damage against oxidative stress and inflammation, which can cause depression.

Heart Disease

A good amount of vitamin D allows your body to avoid inflammation to some level. This is why the use of vitamin D can help improve your heart health by avoiding heart inflammation. There has been a connection between high blood pressure and low vitamin D levels. At the same time, you can have vascular issues like blood vessel weakness in such a state.

This micronutrient can help you with cell growth and regulation, which is important for the normal activity of your heart.

Food And Natural Sources Of Vitamin D

A long list of foods can help you get a good amount of vitamin D for your body. Here are some sources that can help you get a good amount of this micronutrient:

  • You can try using fatty fish as one of the best sources of this micronutrient.
  • Try using eggs to get a decent amount of this micronutrient.
  • Mushrooms can also be a decent source of this vitamin.
  • Sunlight is one of the best sources of this micronutrient you can get without worrying about any price you must pay.

Uses Of Vitamin E

Vitamin E is one of the best antioxidants your body can get. It can help against issues you have during aging while supporting skin health. At the same time, it has been studied for better cognitive function alongside helping against heart disease. This vitamin is also essential to help protect your skin and improve its appearance.

Diseases Caused By Vitamin E Deficiency

Certain diseases are caused by the deficiency of vitamin E. Here are some of them:

Neuromuscular Problems

When it comes to these problems, you can have them due to the lack of this micronutrient in the body. In such conditions, people can have difficulty walking and clumsiness. At the same time, this issue can lead to weakness in different groups of your body muscles.

Also, it can cause tingling and numbness in the body. You may also have vision problems like blurred vision or uneven eye movement in some rare cases with severe deficiency.

Immune Dysfunction Caused By Vitamin E Deficiency

Vitamin E acts as an antioxidant and protects cells against damage. This function of this micronutrient helps protect against infections and other diseases. At the same time, it helps by the production and maturation of different immune cells required for killing pathogens. The deficiency of these cells can lead to hindrance in the detection and destruction of pathogens.

Oxidative Stress

Vitamin E can help protect you against free radicals that can damage your DNA and other components of your cell. Such a issue can lead to chronic diseases and health problems. This issue can lead to inflammatory issues in your body, which can cause arthritis, heart disease, and even cancer.

The experts believe that this micronutrient deficiency can increase the risk of cataracts in your eyes. At the same time, it can help protect against age-related diseases.

Natural Sources Of Vitamin E

Here is a list of natural foods that can help you get a good amount of this micronutrient:

  • Almonds
  • Papaya
  • Spinach
  • Avocado
  • Kiwi
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Cashews
  • Pistachios
  • Eggs
  • Fatty fish
  • Whole grains
  • Peanuts
  • Sunflower oil
  • Olive oil
  • Mango

Uses of Vitamin K

Vitamin K can help in different essential functions of your body. It can help in blood clotting, which is essential for making your blood clots and avoiding excessive bleeding. At the same time, it can help you get bone mineralization, which is essential for helping prevent osteoporosis and fractures.

Diseases Caused By Vitamin K Deficiency

The most common issue you can have due to this micronutrient deficiency is excessive bleeding. At the same time, you may easily bruise you can also have blood in your stool or urine. This condition can occur due to internal bleeding, and you should contact health professionals right away in such a condition.

Such a condition can be a serious concern in newborns as it can lead to severe bleeding in the brain and other organs. On the other hand, adults can have this bleeding during surgery or a dental procedure. Studies also show that lacking this vitamin can lead to reduced bone density, leading to bone fractures.

Natural Foods for Vitamin K

  • You can try taking spinach and broccoli to get a good amount of this micronutrient.
  • At the same time, the use of Brussels sprouts and asparagus can help you get this vitamin.
  • Also, you can try liver and cheese to get this micronutrient.
  • Try to incorporate the use of vegetable oils in your cooking as they can also provide you with vitamin K.

Multivitamins Benefits: Vitamin B Complex

B vitamins help convert food into energy, strengthening physical activity and mental alertness. At the same time, they are essential for different cell metabolism functions. For instance, it helps grow, function, and repair your body cells. They also help the nervous system function by regulating sleep and cognitive function.

B vitamins help in the production of red blood blood cells that carry oxygen throughout the body for better health. You also need them for your skin and hair health alongside nails.

Diseases Caused By B Vitamin Deficiency

The deficiency of vitamin B1 can lead to a disease known as beriberi, which may have symptoms like fatigue, muscle wasting, and weakness. On the other hand, the deficiency of vitamin B2 can lead to skin lesions and cracks in the corners of the mouth. You can also have eye problems like itching, burning, and sensitivity to light.

If you are deficient in vitamin B3, you can have digestive system and nervous system issues alongside diarrhea, dementia, and depression. Vitamin B5 deficiency can lead to burning feet and numbness of hands and feet. If you are deficient in vitamin B6, it can cause nerve damage, seizures, and skin lesions.

Vitamin B9 deficiency can lead to megaloblastic anemia. Vitamin B12 deficiency is one of the most serious ones, which can even cause irreversible nerve damage to your body.

Food Source for B Complex Vitamins

Here's a list of choices you can make to get a good amount of B complex vitamins:

  • For Vitamin B3, try meat, legumes, whole grains, mushrooms and fish.
  • Use nuts, seeds, meat, fish, and whole grains to get vitamin B1.
  • You can try using milk, dairy products, leafy greens, mushrooms, and vitamin B2.
  • The common sources of vitamin B3 are chicken, beef, whole grains, fish, legumes, and mushrooms.
  • You can also get a good amount of vitamin B5 from food products like liver, beef, chicken, sunflower seeds, and sweet potatoes.
  • Chicken, potatoes, bananas, nuts, seeds, and fish can help you get vitamin B6.
  • Try using eggs, salmon, liver, and sweet potatoes to get vitamin B7.
  • Leafy green vegetables, citrus fruits, avocados, nuts, and seeds can give you Vitamin B9.
  • Also, you can try poultry, eggs, and meat to get vitamin B12.

Uses Of Calcium

Calcium is another important micronutrient that is responsible for the structure and hardness of your bones and teeth. At the same time, your body requires it to keep your bones strong. You need to get a good amount of calcium to avoid osteoporosis and bone weakening. This micronutrient is also important for muscle contraction and relaxation. A low level of this micronutrient can result in muscle cramps and fatigue.

It also plays a crucial role in the transmission of signals to the body through nerve cells. You also need it for blood clotting to prevent excessive bleeding in case of a wound. You also need it for the release of thyroid, parathyroid thyroid, and pancreas hormones in your body.

Calcium also plays a crucial role in heart rhythm to keep your heartbeat steady.

Food Sources for Calcium

Here's a list of products that can help you get calcium:

  • Milk
  • Yogurt
  • Cheese
  • Leafy greens
  • Sardines
  • Salmon
  • Seeds
  • Beans
  • Legumes

Uses Of Iron For Human Body

Here are some of the basic functions Iron supplements perform in your body:

  • A lack of this mineral in your body can lead to low red blood cell levels in the body. This can result in two disrupted oxygen transport to your body organs.
  • You also need it for energy production through oxygen in your muscles.
  • Also, it helps in energy metabolism and and the creation of DNA and other cellular processes.
  • Iron also plays a role in the function of the immune system by helping white blood cells fight against infections and pathogens.
  • You also need it for the production of thyroid and other hormones in your body.

Food Sources For Iron

Here are some great food sources that you can utilize to get a good amount of iron:

  • Liver meat is a great source of vitamin A and Iron.
  • Add red meat to your lifestyle to get a good amount of iron.
  • Also, the use of poultry can help you get a good amount of it, while seafood can also be beneficial.
  • The use of beans can also help you with a good amount of it.
  • Incorporate nuts and seeds alongside dark greens to get this mineral.

Iodine Uses In the Human Body

Iodine supplement is an important building block of thyroid hormones in your body, which play a crucial role in your body's metabolism growth and development. It also plays a role in brain development during infancy and during pregnancy. A low level of this mineral can lead to cognitive function and learning ability issues in your baby.

Women also need this one for proper reproductive health.

Natural Food Sources of Iodine

Here is a list of products that you can use for a good amount of iodine:

  • Fish and seafood
  • Dairy products like milk, cheese and yogurt
  • Eggs
  • Iodized salt
  • Potatoes
  • Beans
  • Cranberries

Uses Of Magnesium

  • This mineral is helpful in the activation of muscles and prevents cramps and spasms. Also, you need it for proper transmission of nerve impulses to ensure your body communicates with your brain.
  • You also need it for the enzymes that convert glucose into energy to provide fuel for your cells.
  • Your body also needs it for bone formation and mineralization for strength and density.
  • This mineral is also important for blood pressure and insulin regulation.
  • You also need it for protein synthesis, which is required for tissue repair and building.
  • It is also a crucial mineral for mood and cognitive function.

Foods For Magnesium

  • Spinach
  • Nuts and seeds
  • Chia seeds
  • Beans and legumes
  • Whole grains
  • Dark chocolate
  • Yogurt


The use of this mineral can help you get stronger bones and teeth, as it is required for these parts of your body. It also helps in energy production and storage by breaking down ATP, which your body requires for the release of energy. You also require it to carry genetic information during cellular processes. Phosphorus is also important to maintain the acid level of body fluids.

You also need it for protein synthesis and enzyme function.

Food Sources For Phosphorus

These are among the best food sources that can help you provide phosphorus in a good quantity for your body to perform well.

  • Milk
  • Yogurt
  • Cheese
  • Meat
  • Poultry
  • Fish
  • Ground beef
  • Eggs
  • Nuts and seeds
  • Whole grains
  • Brown rice
  • Oats

Uses of Potassium In the Body

  • It acts as an electrolyte to maintain the balance of fluids inside your body and is crucial for cell function, muscle contraction, and nerve transmission.
  • Potassium ions also help your body relax and contract your muscles to contribute to movement and heart function.
  • You also need it for blood pressure regulation and the relaxation of your blood vessels for better blood flow in your body.
  • Your body also requires it for protein synthesis, insulin release, bone health, and enzyme function.
  • Potassium also helps in heart rhythm to make sure your heart works well.

Food Sources For Potassium

  • Bananas
  • Oranges
  • Avocados
  • Spinach
  • Tomatoes
  • Potatoes
  • Milk
  • Yogurt
  • Beans and legumes
  • Nuts and seeds
  • Almonds
  • Sunflower seeds
  • Meat and fish
  • Chicken


This micronutrient helps as an electrolyte for maintaining fluid balance outside your cells. Also, It is required for nerve transmission, muscle contraction, and cell function. Sodium ions are also required for nerve signal transmission. Also, it is required for muscle function and contraction for movement and function of your body.

You also need sodium for taste perception on your tongue.

Food Sources For Sodium

  • Salted snacks
  • Milk
  • Eggs
  • Seafood
  • Processed foods

The Uses of Zinc

You need this mineral for cell growth and division and your body's muscle tissue repair. The production and activity of blood cells directly play a crucial role in your body's immunity. At the same time, it promotes wound healing. It is also crucial for multiple metabolism processes inside your body, like carbohydrates, fats, and proteins for energy production.

It is also required in the regulation of multiple hormones in the body, like insulin, testosterone, and thyroid. This micronutrient can also help in the taste and smell processing of your body, plus vision and cognitive functions.

Food Sources For Zinc

  • Beef
  • Lamb
  • Chicken
  • Seafood
  • Pumpkin seeds
  • Cashews
  • Sunflower seeds
  • Whole grains
  • Brown rice
  • Oats
  • Eggs
  • Mushrooms
  • Dark chocolate

What is the best time to take a multivitamin?

It is best to take vitamins in the morning. Another thing to remember is that you can take them with a meal, which can be breakfast, lunch, or dinner. Make sure that you take them according to your health provider's recommendations.

What can be the side effects of multivitamins?

There are not a lot of side effects of multivitamins, but an overdose of these medicines can lead to problems. For instance, nausea is one of the common issues that you may face when you take these medicines.

Get Your Micronutrient Supplies From Buy Vitamins

This blog was to help you learn about multivitamins benefits that can help you get rid of the diseases caused by their deficiency. Also, you can read about the best sources of food you can get. If you want the best multivitamins, minerals, or electrolytes, buy vitamins can help you get all you need.

We have the finest, imported, and reliable multivitamins that you can get from a Pakistani company. Our vitamins can help you with all the diseases resulting from their deficiency.

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