First of all we need to remember that each of us is biochemically unique and thus has different nutritional needs requiring individual assessments. Most people take multivitamins to make sure they get all the nutrients their diet may not provide. As such, many multivitamins provide the total recommended daily intake of each vitamin and mineral (or close to it). That means that amounts of nutrients per pill are usually low and thus safe for the majority of the healthy population. Unfortunately, the more ingredients are present in a single formula, the higher the chance of side effects. To overcome this, you need to find the formula that works for your particular health situation and lifestyle. Needless to say, this is not an easy task with so many different brands of vitamins to choose from these days! Getting sound advice on an optimal formula for you is well worth considering.
It is well known that deficiencies or excess amounts of certain vitamins and minerals can cause symptoms of anxiety and panic attacks. Most vitamins and minerals are harmless and if you get more than you need, the extra just gets excreted, mainly via urine. However, there are some minerals such as copper, manganese and selenium that are stimulatory in excess and can cause neurological symptoms (again levels are different for each person). Vitamins B-complex are also stimulating and may cause anxiety and even panic attacks in some people taking higher doses. In addition, certain herbs such as Panax ginseng, guarana, licorice root or kola nut are stimulatory and can cause similar symptoms.
Importantly, some medications may interact with multivitamins, especially the ones also containing herbs (these are becoming more common now). This can be problematic and lead to marked symptoms. For example St John’s wort herb should not be taken together with antidepressants, oral contraceptives and warfarin, to name a few, but people generally are not aware of these interactions and they buy OTC supplements that not are suitable for them and thus may experience adverse symptoms. It is worth noting that separating doses of medications and vitamins by a few hours may resolve this in some cases.
Generally, if your diet already provides enough of required nutrients (unlikely but possible with well-planned, organic diets!), taking more of them every day in a multivitamin could lead to problems. For example if you love Brazil nuts and eat them regularly (around 6 nuts 3-5 days per week) you are likely to have good selenium levels and supplementing additional selenium could lead to developing toxic levels.
Multivitamins also contain fillers and binders that allow the manufacturer to shape it into a pill and to improve taste. Some of the fillers are dangerous excitotoxins such as artificial sweeteners. Excitotoxins are substances added to foods and beverages that overstimulate neurons in the brain that can cause anxiety and even brain in susceptive individuals.
In summary, choosing the right multivitamin to get the many benefits and avoid the pitfalls is really important. I recommend you consult a knowledgeable practitioner who understands your needs and will guide you through the multivitamin maze!
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