Is it safe to take multivitamins daily? Please suggest a multivitamin that can keep one active all day and prevent fatigue. — Gaganpreet Singh, Mohali

Fatigue isn’t a disease but a symptom, having many causes, the non-disease causes being poor sleep, irregular exercise, unbalanced diet, inadequate water intake, stress, work monotony, etc. Most medical disorders, including nutrient deficiencies, cause fatigue. Targeted supplementation is more effective for specific deficiencies (vitamin B12, D) than a general multivitamin pill. Daily multivitamins are generally safe though excessive intake of fat-soluble vitamins (A, D, E, and K), and minerals like iron can be harmful. Many studies show multivitamins don’t provide benefits in healthy adults and any perceived immediate benefit is mostly a placebo effect and short-term. Blanket supplementation of these expensive multivitamins is no solution and an unnecessary burden on the pocket — it’s best to consult a doctor who can provide correct diagnosis and treatment for any medical issue.

— Dr Samir Malhotra, pharmacology, PGI, Chandigarh

How can we improve sleep quality naturally without medicines, especially students who stay awake late for studies? — Srishti, Class 12, Chandigarh

Some sleep hygiene tips:

— Use bed only for sleep —avoid studying in bed

— Follow a fixed sleep and wake-up time to stabilise the circadian rhythm/natural body clock

— Opt for light revision, don’t cram complex subjects

— Avoid day-time naps

— Before bedtime — avoid heavy/spicy meals, tea/coffee, sugary snacks; exposure to blue light (mobile phone, laptop, TV); and heavy problem-solving to reduce cognitive arousal

— Dr Amit Mandal, Pulmonology & Critical Care, Paras Hospital, Panchkula

Many kids, and even adults, chew gum for long. How much sugar these gums contain? What’s their impact on kids’ health? How much chewing gum is okay to eat in a week? — Rehan, Hisar

Chewing sweetened gum for 15-30 minutes a day, and/or 2-3 sticks a day fills the mouth with extra sugar (10-20 gm) that feeds cavity-causing bacteria, raising the risk of caries. The growing jaws can also get overworked, and cause painful jaw popping or clicking, and migraine like headaches (one study saw 87 per cent kids felt better after quitting). Also, artificial sweeteners like sorbitol cause stomach bloating. If you must, choose xylitol sugar-free gum after meals (chew for less than 15 minutes) for fresh breath but it is better to drink plain water.

— Dr Mahesh Hiranandani, Paediatrics & Neonatology, Cloudnine Hospital, Chandigarh