Do I Need to Take a Multivitamin?

Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN

With the variety of supplements available and the constant promotion of multivitamins as a way to boost your overall health, you may wonder whether you should be taking this all-in-one supplement. You're not alone. In fact, about one-third of Americans take a daily multivitamin and collectively spend about $8 billion on this popular supplement. You may wonder whether multivitamins are necessary or if there is harm in taking them. Let's see what the science says.

What is a Multivitamin?

Multivitamins are supplements that offer a range of up to 25 different vitamins and minerals in one handy pill. They come in capsule, tablet, liquid, and gummy formats. There is no standard dosage or specified blend of ingredients that makes up a multivitamin, so you have to read nutrition labels to know what you're buying.

Multivitamins Address Nutritional Needs

Vitamins and minerals are essential nutrients in the diet. Each vitamin or mineral plays a specific role in the body, from supporting immune health to making hormones to helping you digest food.

Vitamins and minerals are found in the foods and beverages that we consume daily. A balanced eating plan with plenty of vegetables, fruits, whole grains, and protein-rich foods will supply all of the necessary vitamins and minerals for most healthy people.

However, many people do not have the time, money, or skills to eat a balanced diet each day. For these people, taking a multivitamin helps to fill in nutrient gaps in the diet. Some people say they take multivitamins to feel healthier, boost energy levels, or gain peace of mind.

Other people may take a multivitamin to:

• Make up for picky eating habits

• Fill in gaps due to dietary restrictions, food intolerances, or food allergies

• Make up for increased nutrient needs during specific life stages, such as pregnancy and breastfeeding

• Cover nutrient needs that increase with age

• Fill in gaps due to vitamin or mineral loss from medications

Potential Benefits of Multivitamins

Multivitamins contain a variety of vitamins and minerals that are essential for the body.

Multivitamins help increase overall nutrient intake, which is handy for people who do not meet their nutrient needs from food alone. This may be the case if you are on a low-calorie diet or avoid certain foods due to allergies, intolerances, or personal preferences.

It's difficult to study the health benefits of multivitamins since there is no standard formulation. Each product is different and contains its own blend of ingredients. Of the studies that have been done, some evidence reveals potential health benefits for multivitamins, while other studies show no benefits. The potential benefits depend on the individual's nutrient needs and which product they choose to take.

To date, there is a consensus that multivitamins are helpful in these cases:

• When they contain nutrients that are often deficient in the diet or have low bioavailability (are not well-absorbed)

• When they are formulated to match a specific need, such as in pregnancy or for older adults

• When they help with medical conditions that cause nutrient malabsorption, such as celiac disease

• When they do not exceed the upper limit for nutrients for long-term use

Some individuals believe that a multivitamin may prevent chronic disease. However, this may not be the case. A review study that looked at 84 studies on multivitamins found that they do not prevent cancer, heart disease, or stroke and that they cannot help prevent early death. For this reason, it is generally best to focus on a balanced diet and healthy lifestyle choices, including exercise, adequate sleep, and stress management.

Not a Replacement for a Healthy Diet

Multivitamins may fill in some nutrient gaps, but they are not a replacement for a healthy, balanced diet. Multivitamins do not contain protein, fat, fiber, and other essential nutrients. They also do not contain the phytonutrients found in fruits and vegetables, which can't be replicated in a pill.

Takeaway

Your best bet for good health and to prevent chronic disease is to eat well, be physically active, get enough sleep, and reduce stress. That said, a multivitamin may help to fill in any nutrient gaps that may occur.

A balanced eating plan includes vegetables and fruit, whole grains, and protein-rich foods such as poultry, fish, eggs, and legumes. Choose whole foods more often than ultra-processed foods. Be sure to include foods that contain calcium, vitamin D, and healthy fats. You can take a multivitamin as an insurance policy, but it's not always necessary. To better understand your individual nutrition needs, consider reaching out to a registered dietitian.

Individual Needs and Considerations

There is no standard multivitamin formula. They come in different dosages, from basic to high potency.

Some may be formulated and labeled specifically for women, men, seniors, or children. Others may be marketed for heart health, menopause, osteoporosis, and other reasons. It's important to choose a multivitamin that meets your specific needs. Working with a healthcare provider who is educated in supplements, your health history, and your current medication regime is critical to selecting the correct product if you choose to take a multivitamin.

Some multivitamins will be formulated for a specific target audience:

• For older adults or seniors: Multivitamins contain more vitamin B12 since this vitamin is not well-absorbed as people age.

• For those planning a pregnancy: Multivitamins contain enough folate to help prevent spina bifida and choline for brain development.

• For pregnancy and breastfeeding: Multivitamins contain extra folate, iron, calcium, and vitamin D to meet the body's needs.

• For people with digestive issues that cause poor absorption: People with celiac disease or ulcerative colitis may benefit from higher doses of vitamins.

• People who follow a vegan diet: Contain extra vitamin B12, calcium, iron, zinc, and other nutrients found in animal-based foods.

Consult with a Healthcare Provider

A doctor, dietitian, or pharmacist can help you choose a multivitamin with the correct dose.

They can also help determine if your multivitamin interferes with any of your medications. For example, if you take a blood thinner, you may need a multivitamin that does not contain vitamin K.

In many cases, you may need a bit more of one or two specific vitamins or minerals in your diet but do not need the 20 or more nutrients found in a multivitamin. A healthcare provider can test for any nutrient deficiencies. Then you can take only the specific vitamins or minerals that your body requires.

Potential Drawbacks and Side Effects

Some multivitamin formulations may contain nutrient levels that are well above the recommended daily value. Some vitamins and minerals can be toxic at high doses, so you don't want to take more than you need. It is thought that you can excrete any "extra vitamins" in your urine, however, this is not always the case. Some vitamins, such as vitamins K, A, D, and E (fat-soluble vitamins), are stored in the body. The remainder of vitamins are "water soluble," meaning they dissolve in water and the body can get rid of them if they are not needed.

Interestingly, studies show that many people who take multivitamins already have enough nutrients in their bodies. At the same time, the people at greatest risk for nutrient deficiencies are the least likely to take multivitamins.

Remember, dietary supplements are not strictly regulated like most prescription and over-the-counter medications. On-pack claims may be more marketing hype than science. Manufacturers do not have to prove that their multivitamins or other supplements are safe or effective. To ensure that you're choosing a trustworthy product, look for third-party certifications, such as NSF, USP, or ConsumerLab.

Multivitamins do not generally have side effects. Some products may make your urine change color. Additionally, some products may cause nausea or stomach upset.

Bottom Line

Multivitamins can help fill in nutritional gaps, but they do not replace a nutritious eating plan. A balanced diet is your best bet for getting all of the nutrients that your body needs. Taking large amounts of certain vitamins and minerals can increase your risk of toxicity, so remember that more is not always better.

If you want to take a multivitamin, work with a healthcare provider to choose a formula that works best for you. Or, if you have specific nutrient deficiencies, you may want to treat those with individual vitamins and minerals instead.

Read the original article on Verywell Fitness.