Multivitamin manufacturers are promising to help you fill nutritional gaps, boost your energy, and support your overall health. But do you actually need a multivitamin? Turns out, like most things, the answer is different for everyone.
For many healthy adults who eat a varied, balanced diet, a multivitamin may not be necessary. Most vitamins and minerals can be obtained from food, and food provides much more than isolated nutrients. Fruits, vegetables, whole grains, beans, nuts, seeds, dairy products, seafood and other nutrient-rich foods also provide fiber, protein, healthy fats and other beneficial compounds.
However, certain people may have difficulty getting enough nutrients from food alone. In those cases, a multivitamin or individual supplement may help fill specific nutritional gaps.
Food First Is Usually the Best Approach
Your body needs dozens of vitamins and minerals to function properly. They help support everything from the immune system and bones to the brain, muscles, blood and metabolism. Whenever possible, the goal should be to get these nutrients through a varied diet. A balanced eating pattern can provide:
Vitamin C: Citrus fruits, strawberries, bell peppers, broccoli and tomatoes
Vitamin A: Sweet potatoes, carrots, spinach and other orange or dark green vegetables
B vitamins: Whole grains, meat, poultry, seafood, eggs, beans and leafy greens
Vitamin D: Fatty fish, fortified milk and fortified foods
Vitamin E: Nuts, seeds, vegetable oils and leafy greens
Vitamin K: Leafy green vegetables, broccoli and Brussels sprouts
Calcium: Dairy products, fortified plant milks, tofu and some leafy greens
Iron: Meat, seafood, beans, lentils, spinach and fortified grains
Magnesium: Nuts, seeds, whole grains, beans and leafy greens
Potassium: Potatoes, bananas, beans, yogurt, fruits and vegetables
Zinc: Meat, seafood, dairy products, beans, nuts and seeds
Eating a variety of foods is important because nutrients often work together. Food also provides beneficial compounds that a multivitamin cannot replicate.
Who Might Benefit From a Multivitamin?
While a multivitamin is not necessary for everyone, certain people may be more likely to benefit from supplementation.
1. People With Limited or Restricted Diets
Dietary restrictions can make it more challenging to obtain certain nutrients. For example, people who follow vegan or vegetarian diets may need to pay particular attention to nutrients such as vitamin B12, iron, zinc, calcium and vitamin D.
People with food allergies or intolerances may also have difficulty getting enough of certain nutrients if entire food groups are eliminated.
This does not necessarily mean a multivitamin is the best solution. In some cases, a targeted supplement may make more sense.
2. Older Adults
Nutritional needs can change as we age. Appetite may decrease, medications may affect nutrient absorption or food intake may become more limited.
Older adults may need to pay particular attention to nutrients such as vitamin B12, vitamin D and calcium. However, individual needs vary, so it's a good idea to discuss supplementation with a healthcare provider or pharmacist.
3. People Who Are Pregnant or Planning Pregnancy
Pregnancy increases the body's need for several nutrients, including folate, iron, iodine and others. A prenatal vitamin is generally recommended for people who are pregnant or trying to become pregnant because getting enough folic acid before and during early pregnancy can help reduce the risk of certain birth defects. Prenatal vitamins are formulated differently from standard adult multivitamins, so they should not simply be substituted with whatever multivitamin happens to be on the shelf.
4. People With Certain Medical Conditions
Some medical conditions can interfere with nutrient absorption or increase nutritional needs. Certain gastrointestinal disorders and other health conditions may affect how well the body absorbs nutrients. Some medications can also affect nutrient levels. If you have a medical condition or take prescription medications regularly, talk with your healthcare provider or pharmacist before starting a multivitamin. They can help determine whether supplementation makes sense and whether you need a specific nutrient rather than a broad multivitamin.
5. People With Poor Appetite or Difficulty Eating
Illness, recovery from surgery, dental problems, difficulty swallowing, or other circumstances can make it difficult to eat enough nutrient-rich food. In these situations, a multivitamin may help fill some nutritional gaps. However, it is still important to address the underlying reason for inadequate food intake whenever possible.
More Isn’t Always Better
A common misconception about vitamins is that if a little is good, more must be better but that's not always the case. Some vitamins are water-soluble, meaning excess amounts are generally excreted through urine. Others, including vitamins A, D, E and K, are fat-soluble and can accumulate in the body. Taking high doses of certain vitamins and minerals can cause side effects or, in some cases, toxicity. Supplements can also interact with prescription and over-the-counter medications. This is one of many reasons why having open and thorough communications with your pharmacy and health care provider is so important.
What Should You Look for in a Multivitamin?
If you and your healthcare provider decide a multivitamin is appropriate, you don't necessarily need the biggest or most expensive option. Consider choosing a product that:
Provides nutrients close to recommended daily amounts rather than extremely high doses.
Is appropriate for your age and sex when applicable.
Does not contain unnecessary herbal ingredients or other supplements you don't need.
Comes from a reputable manufacturer.
Fits your dietary needs and restrictions.
Ask if your pharmacist can compound vitamin blends to fit your specific dosage and allergen needs.
At the end of the day, a multivitamin is still a supplement, and not something that should automatically be considered harmless or even necessary simply because it is available without a prescription.
About RevanRx
Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma and Missouri. We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.
