Who Needs Multivitamins? Identifying High-Risk Groups for Vitamin Deficiency

Find out who is most at risk of vitamin deficiency and when multivitamins may be beneficial.

Most healthy adults can meet their nutritional needs through a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, dairy or fortified alternatives, and healthy fats. These foods provide the essential vitamins and minerals your body needs to support energy production, immune function, bone health, and overall well-being.

However, a healthy diet is not always enough. Certain life stages, medical conditions, and dietary habits can increase the risk of vitamin deficiency, making it more difficult to obtain or absorb the nutrients your body requires. In these situations, a multivitamin supplement from a reliable brand like iCare Naturals can help fill nutritional gaps and support long-term health.

Understanding who needs vitamins is important because nutrient deficiencies often develop gradually. While some deficiencies cause noticeable symptoms, others may go undetected for months before affecting energy levels, immunity, or overall health.

Rather than taking supplements routinely, it is more beneficial to determine whether you belong to one of the recognised high-risk groups most likely to benefit from additional nutritional support.

Why Some People Have a Higher Vitamin Deficiency Risk

Several factors influence how well your body absorbs and uses vitamins and minerals. Even people who eat similar diets may have different nutrient levels because of changes in digestion, increased nutritional demands, underlying medical conditions, or dietary restrictions …

Common Factors That Increase Vitamin Deficiency Risk

The likelihood of developing a nutrient deficiency is often higher if you have:

• Increased nutritional needs during pregnancy or breastfeeding.
• Reduced nutrient absorption associated with ageing.
• Digestive conditions that interfere with vitamin and mineral absorption.
• A restrictive diet that eliminates one or more food groups.
• Food allergies or intolerances that limit nutrient-rich foods.
• A very low-calorie diet or poor appetite.
• Certain chronic health conditions or long-term medication use.

These factors help explain who needs vitamins and why supplementation is often recommended for specific groups rather than the general population.

High-Risk Groups That May Benefit from Multivitamins

While multivitamins are not necessary for everyone, some people are more likely to develop nutritional deficiencies because of increased nutrient requirements, reduced vitamin absorption, or limited dietary intake. You may be asking yourself, in such a situation, whether your diet is enough or if it is the right time to start taking multivitamins. 

The following high-risk groups may benefit from a multivitamin or targeted vitamin and mineral supplements as part of their overall healthcare plan.

1. Pregnant and Breastfeeding Women

Pregnancy places significant demands on the body, increasing the need for several essential vitamins and minerals. Even women who maintain a healthy diet may find it difficult to meet these increased nutritional requirements through food alone.

Why Supplementation Is Recommended

Health authorities in Canada recommend that women who are pregnant or planning to become pregnant should invest in multivitamins for women and take a daily prenatal supplement containing at least 400 mcg of folic acid.

Adequate folic acid intake before conception and during early pregnancy helps reduce the risk of neural tube defects, which can affect a baby's brain and spinal cord. 

Breastfeeding also increases nutritional needs, making continued supplementation beneficial for many women to support both maternal health and breast milk quality. 

Key Nutrients to Prioritise

A prenatal multivitamin usually provides:

• Folic acid to support healthy foetal development.
• Iron to help meet increased blood volume and reduce the risk of anaemia.
• Iodine to support healthy brain and thyroid development.
• Vitamin D to maintain healthy bones and teeth.
• Vitamin B12 to support nerve function and red blood cell production.

Depending on individual needs, healthcare providers may also recommend nutrients such as DHA to support the baby's brain and eye development.

2. Limited Sun Exposure and Low Vitamin D Levels

People who spend most of their day indoors or have limited exposure to sunlight may struggle to produce enough vitamin D naturally.

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According to Statistics Canada, the risk of vitamin D deficiency is more than twice as high during the winter months (13%) than during the rest of the year (5%), when sunlight is less available.

Since very few foods naturally contain vitamin D, supplementation may help individuals with consistently low sun exposure maintain healthy vitamin D levels. 

Who Is Most at Risk?

You may have a higher vitamin deficiency risk if you:

• Work indoors for most of the day with little direct sunlight.
• Regularly use sunscreen or wear clothing that covers most of your skin when outdoors.
• Live in regions with long winters or limited sunlight, reducing natural Vitamin D production.
• Have limited mobility or spend little time outside, particularly older adults or those with chronic health conditions.

Low Vitamin D levels can affect calcium absorption, bone strength, muscle function, and immune health. If you have limited sun exposure year-round, speak with a healthcare professional about whether a Vitamin D supplement or multivitamin is appropriate for your individual needs.

3. Older Adults (65 Years and Older)

Ageing naturally affects both dietary intake and nutrient absorption, making older adults a recognised high-risk group for vitamin deficiencies. This is why it gets extremely important for older individuals to invest in high-quality multivitamins for seniors to stay fit and healthy … 

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Why Older Adults Are More Vulnerable

Several age-related changes can increase vitamin deficiency risk, including:

• Reduced stomach acid, which limits Vitamin B12 absorption.
• Lower appetite, leading to reduced food intake.
• Less time spent outdoors, resulting in lower Vitamin D production.
• Long-term use of medications that interfere with nutrient absorption.

Nutrients That Require Special Attention

Older adults should pay particular attention to:

• Vitamin B12 to support healthy nerve function and help prevent certain types of anaemia.
• Vitamin D to maintain bone health and support calcium absorption.
• Calcium helps preserve bone strength.
• Magnesium supports normal muscle and nerve function.

4. People with Digestive or Malabsorption Disorders

Some people eat a nutrient-rich diet but are unable to absorb vitamins and minerals efficiently because of digestive disorders. This significantly increases their risk of vitamin deficiency and often requires long-term nutritional monitoring.

Conditions That Increase Vitamin Deficiency Risk

Common conditions include:

• Celiac disease
• Crohn's disease
• Ulcerative colitis
• Cystic fibrosis
• Chronic pancreatitis
• Gastric bypass or other bariatric surgery

These conditions may reduce the body's ability to absorb nutrients from food, even when dietary intake is adequate.

Nutrients Commonly Affected

Depending on the condition, deficiencies may develop in:

• Iron
• Vitamin B12
• Folate
• Vitamin D
• Calcium
• Vitamins A, E, and K

Nutrient deficiencies vary between individuals; supplementation is often based on blood test results and guided by a healthcare professional. Early monitoring helps prevent long-term complications and supports better overall health.

5. Strict Vegetarians and Vegans

A well-planned vegetarian or vegan diet can provide most essential nutrients. However, some vitamins and minerals are harder to get from plant-based foods alone. Without fortified foods or supplements, people following these diets may be at greater risk of vitamin B12 deficiency.

A review of 40 studies published in the European Journal of Clinical Nutrition reported vitamin B12 deficiency rates of up to 86.5% among vegetarian adults, with vegans consistently showing the highest risk. 

Why Vitamin B12 Deserves Special Attention

Vitamin B12 is found almost exclusively in animal products such as meat, fish, eggs, and dairy. Without fortified foods or supplements, long-term deficiency can develop, increasing the risk of neurological problems, fatigue, and megaloblastic anaemia.

Regular B12 supplementation is generally recommended for people following vegan diets and may also benefit some vegetarians, depending on their dietary intake.

Other Nutrients to Monitor

Plant-based eaters should also ensure they consume enough:

• Iron supports healthy red blood cell production.
• Vitamin D to maintain bone health.
• Calcium for strong bones and teeth.
• Zinc to support immune function and wound healing.
• Iodine for normal thyroid function.

Including fortified foods, a wide variety of plant-based ingredients, and appropriate supplements when needed can help reduce nutrient deficiencies while maintaining a balanced diet.

6. People Following Highly Restrictive Diets

Restrictive eating patterns can make it difficult to consume enough vitamins and minerals each day. The more food groups that are eliminated, the greater the likelihood of developing nutritional gaps unless meals are carefully planned.

Why Restrictive Diets Can Increase Vitamin Deficiency Risk

People may be at greater risk if they:

• Follow very low-calorie diets.
• Eliminate multiple food groups.
• Have food allergies or intolerances.
• Experience poor appetite.
• Follow medically restrictive diets.
• Have eating disorders that reduce food intake.

Even nutritious foods cannot provide adequate nutrition if overall intake is consistently too low.

Nutrients That May Be Lacking

Depending on the diet, common deficiencies include:

• Iron
• Calcium
• Vitamin D
• B vitamins
• Magnesium
• Zinc

When dietary restrictions are long-term, working with a healthcare professional or registered dietitian can help identify nutrient gaps and determine whether supplementation is appropriate.

Other People Who May Benefit from Multivitamins

Although pregnancy, ageing, digestive disorders, and restrictive diets are among the most recognised high-risk groups, other individuals may also benefit from vitamin supplements depending on their health status and lifestyle.

Examples include people who:

• Take medications that interfere with nutrient absorption, such as metformin or long-term acid-reducing medicines.
• Are recovering from major illness or surgery.
• Have chronic alcohol misuse, which can affect nutrient absorption and storage.
• Have limited access to a varied and nutritious diet.
• Have medical conditions that increase nutritional requirements.

In these situations, supplementation should be based on individual needs rather than taken routinely.

Signs You May Have a Vitamin Deficiency

Vitamin deficiencies often develop gradually, and the symptoms vary depending on the nutrient involved. While these signs do not always indicate a deficiency, they should not be ignored if they persist.

Common Symptoms That Indicate You Have a Vitamin Deficiency 

• Persistent fatigue or low energy.
• Frequent infections.
• Pale skin.
• Hair thinning.
• Brittle nails.
• Muscle weakness.
• Tingling or numbness in the hands and feet.
• Slow wound healing.
• Mouth ulcers.
• Difficulty concentrating or brain fog.

These symptoms can have many possible causes. If you are concerned about a nutrient deficiency, consult a healthcare professional rather than self-diagnosing or taking high-dose supplements without advice.

The Right Multivitamin According to Your Vitamin Deficiency

Not all multivitamins are formulated for the same nutritional needs. Choosing the right product depends on your age, health status, dietary pattern, and life stage.

What to Look For When Buying Multivitamin Supplements

When selecting a multivitamin, consider the following:

• Choose a formula designed for your age and life stage, such as prenatal or senior formulations.
• Avoid products that provide excessive amounts of vitamins and minerals unless recommended by a healthcare professional.
• Look for reputable brands that follow recognised quality and safety standards.
• Check the ingredient list to ensure it provides nutrients that address your specific dietary needs.
• Follow the recommended dosage and avoid combining multiple supplements without professional advice.

If you have a medical condition, take prescription medications, or are unsure whether supplementation is necessary, speak with your healthcare provider before starting a new multivitamin.

Frequently Asked Questions

1. What are the high-risk groups for Vitamin D deficiency, and how can they prevent it?

Older adults, people with limited sun exposure, individuals with darker skin, and those with digestive disorders are at greater risk of Vitamin D deficiency. Safe sun exposure, Vitamin D-rich foods, and supplements can help maintain healthy levels.

2. Which people are most likely to develop Vitamin B12 deficiency?

Older adults, vegetarians, vegans, people with digestive disorders, and those who have had bariatric surgery are more likely to develop Vitamin B12 deficiency. Fortified foods or supplements can help prevent low levels.

3. Why are pregnant and breastfeeding individuals at a higher risk of vitamin deficiency?

Pregnancy and breastfeeding increase the need for nutrients such as folic acid, iron, iodine, Vitamin D, and Vitamin B12. Prenatal multivitamins help meet these increased nutritional requirements.

4. Can digestive disorders increase the risk of vitamin and mineral deficiencies?

Yes. Digestive disorders such as celiac disease and Crohn's disease can reduce nutrient absorption, increasing the risk of deficiencies in iron, Vitamin B12, Vitamin D, and calcium.

5. Why are vegetarians and vegans more likely to develop certain vitamin deficiencies?

Because Vitamin B12 is found mainly in animal foods, vegetarians and vegans may need supplements. They should also monitor their intake of iron, calcium, Vitamin D, zinc, and iodine.

6. How can I tell if I am at risk of a vitamin deficiency?

You may be at risk of vitamin deficiency if you are pregnant, over 65, follow a restrictive diet, have a digestive disorder, or spend little time outdoors. A healthcare professional can assess your nutritional needs if you have concerns.

Conclusion

Most healthy adults can meet their nutritional needs through a balanced diet, making routine multivitamin use unnecessary for many people. However, understanding who needs vitamins is essential because certain high-risk groups are more likely to experience nutrient deficiencies due to increased nutritional demands, reduced absorption, or restricted food intake.

Pregnant and breastfeeding individuals, older adults, people with digestive disorders, those following plant-based or highly restrictive diets, and others with specific health concerns may benefit from appropriate supplementation. Choosing the right multivitamin supplement from brands like iCare Naturals can help fill nutritional gaps, but it should always complement a healthy diet rather than replace it. Contact us today and invest in the trusted multivitamins in Canada!

If you are concerned about your risk of vitamin deficiency, consult a healthcare professional to assess your nutritional needs. A personalised approach based on your diet, lifestyle, and medical history is the most effective way to support long-term health and ensure you receive the nutrients your body needs.