Poor eating habits and unhealthy lifestyles have led to widespread vitamin and mineral deficiencies today. Many people are found lacking in Vitamin D, Vitamin B12, iron, and calcium. Deficiencies of Vitamin C, Vitamin E, and other essential nutrients are also becoming common. To address these issues, doctors often recommend improving diet quality and, when required, taking supplements.

While multivitamin tablets and powders are widely available, you can naturally support your nutrient levels through simple diet changes. You can also prepare a natural multivitamin powder at home using everyday ingredients. Ayurveda expert Kiran Gupta from Jaipur explains how.

How to Make Homemade Multivitamin Powder

Ayurveda expert Kiran Gupta suggests combining nutrient-dense seeds and nuts to create a powerful natural multivitamin mix. You will need:

• Flax seeds

• Sesame seeds

• Pumpkin seeds

• Melon and watermelon seeds

• Peanuts

• Roasted chickpeas

• Powdered pistachios, almonds, cashews, and walnuts

Method

1. Roast flax seeds and any other seeds that require light roasting.

2. Take equal portions of all the ingredients.

3. Grind them into a fine powder using a mixer.

4. Mix everything well and store it in an airtight container.

This natural powder is rich in vitamins, minerals, healthy fats, and protein—helping the body naturally overcome nutritional deficiencies.

How to Consume It

You can consume 1–2 teaspoons of this powder daily in:

• A glass of warm milk

• Ginger water

• Turmeric water

You may also add moringa powder for an extra boost of vitamins and minerals. This mix works best when taken in the morning since it provides sustained energy and protein.

For Children

For small children, avoid nuts like almonds and cashews. Instead, use ingredients that are easier to digest:

• Dry sprouts

• Roasted moong dal

• Sprouted wheat

Dry these ingredients, grind them into a powder, and mix them into the child’s dal, soup, or porridge. This helps improve nutrition without adding heavy nuts and seeds.