Who Should Take Multivitamins

If you're a healthy adult, taking a multivitamin won't lower your risk of heart attack, stroke or death from cardiovascular disease. Preventive Services Task Force concluded that there is insufficient evidence to support any benefit from vitamin and mineral supplementation for the prevention of cancer or cardiovascular disease. According to the NIH, it's also generally recommended that women who want to become pregnant get 400 micrograms of folic acid a day to lower the risk of neural tube defects in newborns. However, unless you're planning to become pregnant or are pregnant or have a particular nutrient deficiency, you probably don't need a multivitamin, Rumsey says. The most common deficiencies in the U.S. are iron, calcium, and vitamins B12 and D, Keatley says. Being deficient in any one of these will make you feel tired, which is a pretty vague symptom.

Still, if you're struggling with fatigue, it's worth asking your doctor for a blood test to see if a deficiency could be to blame. Despite what some ads may imply, a multivitamin won't magically turn you into an energetic, incredibly healthy superhero. What it can do is cover for deficiencies in your diet, Gina Keatley, a certified dietitian-nutritionist practicing in New York City, tells Allure. "The more processed a food item is, the more likely it is that it will be deficient in vitamins and minerals," she explains.

A multivitamin is supposed to provide for what processing removes from our food. They're "almost like a safety net to ensure that you are consuming plenty of important vitamins and minerals," she says. There's no standard definition for what needs to be in a multivitamin, specifically what nutrients it should have and in what quantities, according to the NIH. These include calcium, magnesium, vitamin D, several B vitamins, vitamin A, vitamin K, potassium, iodine, selenium, borate, zinc, manganese, molybdenum, beta-carotene, and iron.

The risks of taking a multivitamin are low—in fact, Dr. Cherian chooses to take a multivitamin himself every day. While multivitamins pack many nutrients, your body may not actually be in need of most of the contents. He reminds us that if you have a specific nutrient deficiency, it's always best to supplement with that specific nutrient (e.g., vitamin D or B12).

It's a more targeted way to meet your health goals and rebalance your body. Whatever you choose, always focus first and foremost on eating a well-balanced diet before supplementation. Multivitamins won't contain the full daily value for all micronutrients, such as calcium, magnesium and choline, because you'd end up with a pill too big to swallow.

For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine.

For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. "A multivitamin can't take the place of eating a variety of foods and food groups," Alissa Rumsey, a registered dietitian in New York City and founder of Alissa Rumsey Nutrition and Wellness, tells Allure. Here's what the experts want you to know about multivitamins, plus how to tell whether they're right for you. This page specifically discusses the use of multivitamins, which typically contain about 26 different vitamins and minerals, and often provide 100% of the Recommended Daily Allowance of these micronutrients. We will explore situations that a multivitamin may be health-promoting, as well as if there is a benefit or harm in taking extra nutrients from a pill if the diet is already adequate. For me, on days I'm eating healthy, I take half of my multivitamin.

There are certainly diseases caused by a lack of specific nutrients in the diet. Classic examples include scurvy , beri-beri , pellagra , and rickets . But these conditions are rare in the U.S. and other developed countries where there is generally more access to a wide range of foods, some of which are fortified with vitamins. Individual vitamin supplementation may also be essential in certain cases, such as a deficiency caused by long-term poor nutrition or malabsorption caused by the body's digestive system not functioning properly. That said, Dr. Cherian adds there's no harm in taking multivitamins (they aren't "bad for you), and the potential benefits may make them worth taking for some people.

"Whenever my patients ask me about taking multivitamins, I tell them to consider taking one daily because there may in fact be benefits and there are no known risks to taking a daily multivitamin," he says. Not getting enough of certain micronutrients can also lead to impaired immune function, making you increasingly susceptible to infection. I recently even argued that inadequate magnesium status may increase the risk of COVID-19 infection and severity, due to its various roles like activating vitamin D in the body.

The researchers concluded that multivitamins don't reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses. It is important to remember that a multivitamin cannot in any way replace a healthful well-balanced diet. The main purpose of a multivitamin is to fill in nutritional gaps, and provides only a hint of the vast array of healthful nutrients and chemicals naturally found in food. It cannot offer fiber or the flavor and enjoyment of foods so key to an optimal diet. However, multivitamins can play an important role when nutritional requirements are not met through diet alone.

When this is the case, an expensive brand name is not necessary, as even standard store brands will deliver results. Look for one that contains the Recommended Daily Allowance amounts and that bears the United States Pharmacopeia seal of approval on the label. The Iowa Women's Health Study looked at the use of 15 vitamins and minerals, including multivitamins, at three different intervals and identified the numbers of women who died over a 19-year period. It showed that women over the age of 55 who took multivitamins were at higher risk for dying than those who did not. As a result, it is unknown whether the women were already taking vitamins when they became ill, or if they became ill and then started taking vitamins.

In women who were already sick, taking vitamins was unlikely to lower their risk of dying. Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. The exception is supplemental folic acid for women of child-bearing potential, Appel says. "Folic acid prevents neural tube defects in babies when women take it before and during early pregnancy. That's why multivitamins are recommended for young women." The Centers for Disease Control and Prevention recommends that all women of reproductive age get 400 micrograms of folic acid daily. The amount of iron in a multivitamin may also be beneficial for women of child-bearing potential, Appel adds.

Half of all American adults—including 70 percent of those age 65 and older—take a multivitamin or another vitamin or mineral supplement regularly. The total price tag exceeds $12 billion per year—money that Johns Hopkins nutrition experts say might be better spent on nutrient-packed foods like fruit, vegetables, whole grains and low-fat dairy products. Getting enough folate, a B vitamin, is especially important for women who may become pregnant, since adequate folate can help lower the risk of having a baby with spina bifida or anencephaly. For the folate to be effective, it must be taken in the first few weeks of conception, often before a woman knows she is pregnant. That's why the Centers for Disease Control and Prevention recommend that all women of childbearing age consume 600 micrograms a day of folic acid. This amount and other important nutrients for pregnancy—iron, calcium, vitamin D, and DHA—are available in a prenatal multivitamin.

"Most people take vitamins because they want to be on top of their health and make sure they're getting all the vitamins they need, in case they aren't getting enough from their regular diets," he says. "It may seem like common sense to be taking multivitamins, but there actually isn't much evidence that a daily cocktail of essential vitamins and minerals actually delivers what you expect." Some people believe that multivitamins can improve health, compensate for poor eating habits, and even reduce your risk of developing chronic diseases. Ultimately, taking a multivitamin is a personal choice you should make in partnership with your doctor based on your unique health and nutritional requirements. Whether you choose to do so or not, it's important to remember what a vitamin can do, and what it cannot. "No multivitamin substitutes a proper, well-balanced diet," Dr. Cherian cautions.

"Multivitamins are not any kind of silver bullet to achieve optimal health. Evidence that they improve health for people is inconsistent at best." Taking a supplement every day will not let you off the hook when it comes to eating well, and multivitamins aren't a magic pill nor a substitute for a healthy lifestyle. Their purpose is to fill nutritional gaps that you may not know exist. One study found that calcium supplements can increase the risk of a heart attack. Many doctors recommend that people with a high risk of heart disease get their calcium through diet rather than supplements.

When it comes to the essential nutrients our bodies need to thrive, it's hard to beat what nature provides. Other people who may benefit from multivitamins include those who've undergone weight loss surgery, are on low calorie diets, or don't get enough nutrients from food alone . One review examined five randomized controlled trials including 47,289 people.

It found a 31% lower risk of cancer in men who took multivitamins, but no effect in women . Some diuretics commonly prescribed to lower blood pressure can deplete the body's stores of magnesium, potassium, and calcium. Proton pump inhibitors prescribed for acid reflux and heartburn can prevent the absorption of vitamin B12 and possibly calcium and magnesium.

Levodopa and carbidopa prescribed for Parkinson's disease can reduce the absorption of B vitamins including folate, B6, and B12. Three articles published in the Annals of Internal Medicine in 2013, for example, highlighted the dearth of evidence to support the idea that taking a multivitamin prevents chronic disease or cognitive decline. In an accompanying editorial, several experts took a pretty definitive stance, stating that most people should "stop wasting money" on multivitamins. If you live in the United States, chances are you're not meeting your daily nutritional requirements for all micronutrients. Before we figure out whether you should take a multivitamin, let's define what a multi is, exactly.

A multivitamin is a dietary supplement primarily designed to help you meet the daily dietary requirements of vitamins and minerals—many of which are not easily consumed from diet alone. In addition to a complete B complex, a smart multi that is forward-thinking will also deliver key phytonutrients (plant-derived nutrients) from botanicals. In fact, most studies have found no significant benefit from taking a daily multivitamin in protecting the brain or heart, or preventing cancer. Despite the general claims that multivitamins are good for X or Y health goals, these are not necessarily backed by research yet.

It seems like common sense that taking a multivitamin on a daily basis is a smart move if you're looking to stay healthy. A quick stroll down any pharmacy aisle will turn up a dazzling array of bottles proclaiming to help with everything from anti-aging to cancer prevention. But how many of us really know if we truly need to take a multivitamin? Should everyone be taking one, regardless of age and health status, or are these tablets only providing us with a false sense of security about our health?

And how do we even go about the process of choosing the right vitamin for our needs, if we do decide to go the supplement route? We tapped Baltimore-based internal medicine physician, Vivek Cherian, MD, to gain some insight into the complicated multivitamin conundrum. As vitamin B12 is found primarily in animal foods, those who follow plant-based diets are at a higher risk of deficiency of this vitamin.

They may also lack calcium, zinc, iron, vitamin D, and omega-3 fatty acids . According to Henderson, potency and ingredient lists are the most important things to keep in mind when perusing the multivitamin aisle. "Not all multivitamins are created equal," Henderson explains.

"Very, very few have enough of the micronutrients and supplements that people actually need to make a difference." However, data also shows multivitamin users are more likely to take other dietary supplement products—and excessive intakes occur more easily when two or more dietary supplements contain the same nutrient. An analysis of research involving 450,000 people, which found thatmultivitamins did not reduce risk forheart diseaseor cancer. If you take multivitamins and eat many nutrient-dense foods, you could exceed the recommended daily intake of many nutrients. A randomized double-blind placebo-controlled trial provided a multivitamin or placebo to more than 14,000 male physicians, some with a history of cancer. After 11 years, the men taking a MVI had a significant 8% reduction in total cancers, compared with men taking a placebo.

The results did not differ among men who had a history of cancer at the start of the study and men who were healthy at baseline. Most, if not all , of your multivitamin ingredients should meet 100% of the daily value —watch out for multivitamins that boast a long list of ingredients but offer low dosages that are negligible! High-potency multis that offer a complete array of essential nutrients are your friend, here.

So, what distinguishes a comprehensive, high-potency multi from a fairy-dusted formula? "A large percentage of Americans, however, don't get enough vitamin D and vitamin E only from their diet, so a multivitamin can be beneficial," he adds. It can be hard to get the recommended amount of vitamin D and E through food alone, and vitamin D deficiency is especially problematic in populations in places with less sunlight during the winter.

A multivitamin that includes these essential vitamins can be helpful in protecting immune health and bone strength. Vitamins and minerals, such as iron,calcium and vitamin C, are essential nutrients that your body needs in small amounts to work properly. In fact, most Americans don't consume enough dietary fiber, calcium, magnesium, potassium, choline and vitamins A, C, D, E and K, according to the 2020 Dietary Guidelines Advisory Committee. Other commonly, under-consumed nutrients for certain populations include iron, folate, protein and vitamin B12.

Who Should Not Take Multivitamins For men aged 65 years or older, multivitamins do not provide cognitive benefits. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. Finally, the Physicians' Health Study II noted that long-term, daily multivitamin use reduced cancer risk in men with a history of cancer, as well as those with no history of the disease . Some studies suggest that multivitamins are correlated to a reduced risk of heart attacks and death, while others show no effects . Let's also address the idea that high-quality multivitamins don't do anything beneficial (because that's just ridiculous). Just like any supplement, the degree of value completely depends on the scientific evidence, quality, potency , and bioavailability of its ingredients.

These products can be a smart choice for meeting specialized micronutrient needs while avoiding excess intake. Additionally, it's best if you don't take a multivitamin to compensate for a poor diet. Eating a balanced diet of fresh, whole foods is much more likely to ensure good health over the long term. Smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these nutrients may increase your risk of lung cancer .

However, a more recent study revealed that among women — but not men — taking a multivitamin for more than 3 years was linked to a lower risk of dying from heart disease . While some believe that taking multivitamins can help prevent heart disease, research doesn't seem to support it conclusively. Multivitamins may offer many of these vitamins and minerals — but in varying amounts. They may also contain other ingredients like herbs, amino acids, and fatty acids. While there are slightly different nutritional needs between men and women , they aren't actually represented in most gendered multivitamins. "In reality, many 'for her' versus 'for him' multivitamin formulas have negligible differences," Ferira says.

A comprehensive multivitamin that covers nutritional needs for all, no matter their age or gender. The added convenience of a multivitamin is a massive bonus as well—a typical serving of only a couple of pills a day can supplement the micronutrients you may be missing in your meals. Be wary of general marketing statements on vitamin labels that don't carry scientific weight. These could include claims about increasing energy levels, improving specific things like hair and nails, or supporting brain health. Dietary supplements make extravagant claims to draw consumers in that often are not backed by research. Not exactly a slam dunk, but remember this study didn't find any noteworthy drawbacks to taking a multivitamin, either.