“Should I Be Taking a Multivitamin?”
One-third of American adults take a multivitamin.
But are they really worth the money? With store shelves packed with options and bold health claims, it’s easy to feel overwhelmed and unsure of what’s truly beneficial. We’re here to break down what multivitamins are, who might benefit from them, and what to look for when choosing one!
What are multivitamins?
Multivitamins (MVM) are dietary supplements intended to provide a range of vitamins that may be lacking in the diet. These vitamins are either fat- or water-soluble, meaning they can dissolve in fat or water. Fat-soluble vitamins include vitamins A, D, E, and K. Water-soluble vitamins include vitamin C and B vitamins.
What different types of multivitamins are on the market?
Whether purchasing a MVM at a grocery, retail store, drug store, or online, a plethora of options are available. Not all MVMs are made the same, therefore it’s essential to understand differences between products. Many MVMs have a particular formulary, or different vitamins and minerals included. These formulas are made to be suitable for individuals with different ages, sex, life stages, and health needs. Some common target populations include children, adult men and women, older adults (50+ years old), and pregnant or lactating women. The vitamins and minerals included in each of these different MVM products help to address specific health needs for each population.
Who should versus shouldn’t take a multivitamin?
Studies have shown that individuals who have a generally higher dietary intake of vitamins and minerals are more likely to take a multivitamin. But do they really need to? It ultimately comes down to their personal needs that are determined by their age, sex, life stage, and health needs. Let’s break down specific individuals that would benefit from taking a multivitamin versus those that likely do not need to take a multivitamin.
Those who might benefit from taking a multivitamin include:
People over 50 (especially those with malabsorption)
Females planning for pregnancy (begin prenatal within 3 months of conception)
Females pregnant or breastfeeding
Breastfed babies and toddlers
Individuals with dietary restrictions, including dietary patterns (vegan, vegetarian, etc.)
Bariatric surgery patients (ongoing)
Females on birth control
Individuals with extreme weight loss, undereating, or a diagnosed eating disorder
Athletes with any micronutrient deficiencies
Individuals at high risk of deficient dietary intake
Adult women
Non-Hispanic Blacks
Low socioeconomic status
Underweight
Overweight
Those who may not need to take a multivitamin include:
Healthy individuals consuming a well-balanced, nutrient-rich diet
Those taking MVMs solely for disease prevention/longevity
There is no strong evidence MVMs prevent chronic diseases, increase lifespan, or decrease mortality
People relying on MVMs as a crutch instead of consuming whole foods
Use this flowchart to better understand whether you should be taking a multivitamin:
Is there any harm in taking a multivitamin?
While taking a MVM daily may not seem to cause any harm to your health, there are a few things to consider as far as potential downsides. The first of which is when taking a MVM, individuals may feel they have a false sense of security with their nutrition, leading them to eat a less than optimal diet. While MVMs can be useful in providing essential vitamins our body needs, it is not a catch all fix. MVMs should supplement the diet, not replace it.
Prolonged intake of multivitamins higher in fat-soluble vitamins (vitamin A, D, E, and K) can lead to increased risk of overdosing and negative side effects. Fat-soluble vitamins aren’t able to be excreted from the body as easily as water-soluble vitamins, which are removed from the body through urine. For this reason, when taking a MVM with a formula high in vitamin A, D, E, or K, it’s important to consider the total amount of these vitamins you are getting daily to prevent toxicity.
Certain medications may interact with vitamins present in MVMs, leading to lack of desirable improvements to health and potential negative side effects. One primary example of this is Warfarin, a blood thinner, and vitamin K. When consuming higher amounts of vitamin K, particularly through a MVM, Warfarin can become less effective. Aiming to get a consistent amount of vitamin K through the diet each day helps to prevent these negative interactions.
While there isn’t much evidence to suggest the inherent harm of taking MVMs, weighing the pros and cons of your supplement regimen is always crucial. As mentioned, if you are receiving too much of a certain vitamin, particularly water-soluble vitamins, your body gets rid of the excess through the urine. Therefore, if there isn’t a particular health benefit you’re looking to get out of your MVM, they may not be necessary to add to your routine, especially if your body isn’t in need of additional vitamin support.
How can I support my body without taking a multivitamin?
MVMs are not meant to replace a nutrient-dense diet, but rather should supplement the diet if you’re not able to meet your micronutrient needs through food alone. Focus on consuming plenty of fruits, vegetables, lean proteins, whole grains, and low-fat dairy products to help supply your body with the vitamins and minerals it needs. At the end of the day, you can’t supplement your way out of a poor diet, therefore nutrition through food should be your main focus!
What multivitamins are best for me to take?
Before beginning any multivitamin or supplement, consult your healthcare team to discuss options and find the best recommendation for your personal needs. With all supplements, look for third-party testing to ensure that what you see on the bottle label is what is actually in the supplement. NSF, Informed Choice, and USP are common third-party testing companies you will see on multivitamins.
At GracesGrit, we like to recommend different multivitamins based on individual needs. Thorne and Klean Athlete are some of our favorite trustworthy brands across the lifespan!
The bottom line:
While multivitamins are generally helpful or harmless for most people, the necessity of these supplements should be considered. The majority of individuals would benefit more from improving their diet and focusing on consuming more whole foods than taking a multivitamin.
If you’re considering beginning a multivitamin or are unsure whether you should be taking one, be sure to reach out to your healthcare team to get personalized guidance. We are also happy to help guide you through supplement choices or dietary changes! Book an initial consultation today to get started.
References:
Office of Dietary Supplements - multivitamin/mineral supplements. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
Warfarin diet: What foods should I avoid? Mayo Clinic. June 4, 2024. https://www.mayoclinic.org/diseases-conditions/thrombophlebitis/expert-answers/warfarin/faq-20058443#:~:text=For%20example%2C%20vitamin%20K%20can,adult%20women%2C%20it%27s%2090%20mcg
Multivitamins—do you need one? and which one should you choose? National Institutes of Health. Accessed July 16, 2025. https://ods.od.nih.gov/pubs/Scoop%20Winter%202022.pdf
