Do You Need a Multivitamin? A Nutritionist Explains

One in three adults in the United States takes a daily multivitamin. Multivitamins are marketed to support your immune system, energy levels, heart health, bone density, and more.

Multivitamins are available in capsules, pills, liquids, gummies, and tablets. They do not have a standardized formula that dictates what nutrients they must contain or in what amounts.

Daily multivitamins can offer several health benefits, such as preventing vitamin deficiencies. Still, it’s important to have realistic expectations of what they can and cannot do.

Whether or not you need a multivitamin depends on your overall diet and lifestyle habits.

Someone who doesn’t eat many fruits or vegetables may lack essential nutrients like magnesium, potassium, and vitamins A, C, and K. People who work inside and don’t spend much time in the sun may be low on vitamin D. In these cases, taking a multivitamin may help fill in these nutritional gaps.

When possible, it’s usually better to get vitamins and minerals from food sources rather than supplements. Some studies suggest that the body can better absorb vitamins and minerals from whole foods.

A diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and unsaturated fats can provide most of the nutrients your body needs to function. A nutrient-dense diet allows most people to maintain overall health without relying on multivitamins.

People with specific health conditions or food restrictions may find it more challenging to get all the nutrients they need. Those following a vegan or vegetarian diet may fall short of iron and B vitamin needs since these nutrients are most abundant in meat.

If you’re unsure about your multivitamin needs, talk with your healthcare provider or a registered dietitian nutritionist. They can help you understand your vitamin and mineral needs to decide what’s best for your body.

Multivitamins are supplements that contain a blend of nutrients the body needs to function. While a well-balanced diet is the best way to get these essential vitamins and minerals, multivitamins can be helpful if you have difficulty meeting your needs through whole foods alone.

Multivitamins may also offer other health benefits. Taking a daily multivitamin may:

• Support overall health: Micronutrients are essential to overall health. Vitamins and minerals play key roles in maintaining heart, muscle, and bone health.
• Improve energy levels: B vitamins, vitamin C, iron, zinc, and magnesium support energy production in the body. They help turn your food into energy and support muscle function.
• Boost the immune system: It’s important to get enough vitamins A, B6, B12, C, D, E, and K to maintain healthy immune function and protect against illnesses. Magnesium, copper, iron, selenium, zinc, and folate are also crucial to your immune system.
• Support brain function: Certain nutrients, such as folate and other B vitamins, play a key role in supporting cognitive function and memory.
• Improve skin health: Vitamins A, C, and E are important for skin health. Meeting your micronutrient needs can help reduce inflammation, promote cell repair, and protect against UV damage from the sun.
• Support bone health: Calcium and vitamin D are essential for bone health. Taking a multivitamin that contains both nutrients may help reduce your risk of fractures and slow down bone loss.

A multivitamin typically includes a mix of vitamins and minerals vital to overall health. However, there are no regulations that determine which nutrients or how much of each nutrient is included.

The supplement facts will vary between brands, but some of the most common nutrients found in multivitamins include:

• Vitamin A: Vitamin A supports eye, skin, and immune health.
• B vitamins: The eight B vitamins are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). They are involved in energy production, brain function, and skin health.
• Vitamin C: Vitamin C is an antioxidant that supports the immune system, skin health, and wound healing.
• Vitamin D: Vitamin D is essential for bone health. It also supports muscle, nerve, and immune health.
• Vitamin E: Vitamin E acts as an antioxidant that helps protect cells from harmful damage.
• Vitamin K: Vitamin K plays a key role in blood clotting and bone health.
• Calcium: Calcium is important for bone structure, muscle function, and blood clotting.
• Iron: Iron helps carry oxygen in your blood to your muscles and organs.
• Magnesium: Magnesium supports blood sugar control, muscle and nerve function, energy production, and healthy blood pressure levels.
• Zinc: Zinc boosts the immune system, promotes wound healing, and supports protein synthesis.

The Nutrition Facts label of a multivitamin will often show the % Daily Value (DV) for each nutrient. This percentage tells you the amount of each nutrient in one dose of the multivitamin compared to what the average adult needs daily.

Not all multivitamins are the same, so it’s important to review the Nutrition Facts label before purchasing. A healthcare provider or registered dietitian can help you check the label for nutrients matching your health goals.

Multivitamins cannot fulfill your nutritional needs; they are only meant to supplement a balanced diet. Multivitamins cannot outperform the benefits of nutritious food choices, regular physical activity, adequate sleep, and stress management.

People who eat a fortified diet and take a multivitamin may be at risk of exceeding the Tolerable Upper Intake Level (UL) for some nutrients. Exceeding the UL may increase the risk of adverse effects. For instance, taking too much vitamin A during pregnancy may increase the risk of birth defects in infants.

Taking too many vitamins may also lead to vitamin toxicity. Symptoms may include nausea, vomiting, diarrhea, headaches, dizziness, or more serious health issues like cardiac arrest and liver impairment.

People with underlying health conditions should talk to their healthcare provider before taking a daily multivitamin. Some nutrients may interact with certain medications. Inconsistent vitamin K intake may counteract the effects of some blood thinners, while other nutrients may speed up the breakdown of some medications or reduce their effectiveness.

Multivitamins offer several potential health benefits when included in a well-balanced diet. However, they are not a quick fix for overall health.

While they contain many beneficial nutrients, they cannot replace the benefits of eating a balanced diet and exercising regularly.

Talk with your healthcare provider before starting a multivitamin supplement. They can help you decide which product and dosage is right for you.