Multivitamins are dietary supplements that contain several vitamins and minerals. They are the most common supplement taken by U.S. adults.

According to Johns Hopkins Medicine, half of adults take a multivitamin or another supplement, with about 1 in 3 adults taking a multivitamin.

Moreover, supplement usage increases with age among adults; about 40% of those aged 60 and older take a multivitamin.  Considering the prevalence of multivitamin use, it’s worth understanding the benefits, effectiveness and risks of these supplements.

Overview of Multivitamins

A range of vitamins and minerals are crucial for many bodily functions, including immune system support, bone health and organ maintenance. These nutrients can be absorbed through food, drinks, supplements and more. For example, vitamin D can be absorbed through sunlight. Multivitamins are daily dietary supplements that contain multiple vitamins and minerals as well as other ingredients, such as herbs, amino acids and fatty acids. Since there is no standard for what constitutes a multivitamin, the nutrients in these products may vary by product. Common vitamins and minerals found in multivitamins include:

• Vitamin D
• Magnesium
• Calcium
• Zinc
• Iron
• Folate
• B-12 and B-vitamin complex

Multivitamin Benefits

Multivitamins are supplements designed to fill nutritional gaps in your diet. Certain groups may be missing these nutrients or need additional support through multivitamins. These include older adults who typically don’t absorb as many nutrients and pregnant people who may take a prenatal supplement to support a healthy pregnancy. Additionally, some studies suggest that multivitamin use can reduce the risk of cancer, cognitive decline and heart disease.

However, health experts assert that, for most people, getting nutrients from food is sufficient. To improve your health and help prevent chronic disease, health experts recommend eating a healthy diet, maintaining a healthy weight, and reducing the fats, sodium and sugars you eat instead of depending on multivitamins for nutrition.

On a broad scale, research shows that the link between multivitamins and improved health benefits is inconclusive, as many studies have not found a significant benefit from these supplements. Yet other research has suggested promising health benefits. While multivitamins are not a substitute for a healthy diet, they may be necessary for some people to meet daily nutritional requirements. Generally, health care providers may recommend supplements to:

• Individuals who are pregnant or breastfeeding
• Those with diagnosed nutritional deficiencies
• People with limited access to food
• Vegans and vegetarians
• Individuals with conditions causing nutrient malabsorption

You should take multivitamins that your health care provider tailors to your specific health and nutritional needs.

Multivitamin Safety Risks

Despite the benefits of multivitamins, there are also several safety risks. Consider the following:

• Drug interactions may occur. Dietary supplements like multivitamins can be harmful when taken in certain combinations or with other prescription medications. For example, vitamin K can limit the ability of the blood thinner warfarin to prevent blood clots from forming. These products can also be dangerous before surgery or other medical procedures. The U.S. Food and Drug Administration (FDA) recommends informing your health care provider of any supplements you’re taking.

• There is a lack of federal oversight. The FDA doesn’t regulate or approve dietary supplements as strictly as it does for other medications for effectiveness, safety and quality. Therefore, it’s important to make sure any multivitamin you take has been third-party tested to ensure quality.
• High doses of specific vitamins can be harmful. Vitamins can be too much of a good thing. For example, vitamin C, which can be beneficial in small doses and certain combinations, can lead to kidney stones and other adverse effects when taken in high doses for a prolonged period. Additionally, it may be difficult to determine how much of a vitamin you’re consuming. If you get enough of a vitamin in your diet and then take more through a multivitamin, you may be consuming more than is healthy.

Talk to your doctor for more information about the risks associated with multivitamins.

Choosing a Multivitamin

Multivitamins can be helpful for people who struggle to get adequate nutrients from diet alone. They come in many forms, including tablets, capsules, gummies, teas, powders and nutrition bars. Different types of multivitamins have varying combinations of nutrients, which can make it challenging to pick the best one.

When choosing a multivitamin, consider these factors:

• DV—The Daily Value (DV) refers to the recommended daily amount of nutrients, and it can help you avoid vitamin deficiencies or excesses. Look for a multivitamin with nearly 100% of the DV of the ingredients you need.
• USP seal—Organizations such as the United States Pharmacopeia (USP) and the National Sanitation Foundation (NSF) are nonprofit organizations that set standards for dietary supplements. Their seal indicates the supplement has been tested and verified and contains the specified ingredients without contaminants.
• Your age and gender—Some multivitamins are specific to certain groups of people, so they have different compositions of nutrients. Common types of multivitamins include those for children, women, men, seniors and pregnant people. Choose one intended for your gender or age group to get the right amount and mix of vitamins and minerals.
• Nutrients—The average American adult often doesn’t get enough of the same five nutrients: calcium, magnesium, vitamin D, potassium and fiber. Consider a multivitamin that meets your dietary needs.

Talk to your doctor to learn more about these supplements. They can check your body’s vitamin levels and determine if multivitamins are right for you.

Summary

While most people can meet their nutritional needs through food, others may rely on multivitamins to support their health. To use these supplements safely, it’s essential to understand your health and nutrition needs and choose high-quality products.

Consult your health care provider before starting any dietary supplement.