Should You Take a Multivitamin?
This post was written by Maria Beyer, a Nutrition & Dietetics undergraduate student at the University of Delaware. You can find her on Instagram @bitestolife. Content reviewed by Hannah Thompson, RDN, LD, CPT.
Multivitamins of all sorts are available in grocery stores, drug stores, and health food markets. Their strategy is to make up for lost vitamins or minerals that you may not be getting from your lifestyle. More than half of Americans take multivitamins (that’s billions of dollars!), but are they really necessary?
Unfortunately, popping a pill or chewing a few gummies shouldn’t be thought of as “covering” your vitamin needs for the day. The vitamins, minerals, and antioxidants present in whole foods are more beneficial and more bioavailable than those added to multivitamins. Eating healthy proteins, whole grains, fats, dairy, and fruits and vegetables in a variety of colors is the optimal way to deliver nutrients. Food provides a more well-rounded intake of nutrients for the body which can’t be replicated artificially.
Supplement safety
Supplements are poorly regulated by the FDA and not managed the same way as food. They contain active ingredients that can be harmful when combined with other supplements and medicines or by taking too many, leading to toxicity in the body. There are trustworthy supplements out there, but research is suggested. The FDA is not authorized to review dietary supplements before marketing. So basically, supplements can claim to do something or contain information that is false or misleading.
To ensure supplement safety, look for supplements that are third-party tested by a separate organization! These organizations evaluate the product and guarantee its quality. To do this, you can look for a certification stamp on the label. Some credible organizations that test products are NSF, USP, and Informed Sport.
Who can provide supplement recommendations?
Supplements should be taken seriously, so it’s important to rely on the recommendations of licensed healthcare professionals such as doctors and dietitians. It can be so easy to see multivitamins being promoted on social media with clever marketing that tell you it’s a “holy grail” product that promises a quick outcome or optimal health. If a personal trainer, influencer, or “health coach” is promoting a supplement, RUN to your nearest doctor instead!
Who can benefit from a multivitamin?
For some groups, it may be hard to get certain nutrients because of an illness or deficiency. For women or younger kids, iron deficiency is prevalent because it is hard to meet iron needs in the diet. In this case, a dietitian or doctor may suggest an iron supplement. Those with certain medical conditions such as celiac disease, hypothyroidism, pancreatitis, or lactose intolerance that increase the risk of deficiencies can benefit from taking multivitamins as well.
Another example that makes vitamins a helpful tool is vitamin D, which may be harder to get because of reduced sunlight or the absence of fortified foods. Because their primary role is to fill gaps in the diet, it’s ideal to focus on eating vitamin-rich foods (which will save you money in the long run!)
So, while there may be multivitamins out there that are good to take, ask yourself if your diet optimizes your overall health. Safety is also important, and as we discussed before, it’s important to be cautious of how and why you want these products. If taking a multivitamin makes you less likely to eat your greens, it’s best to avoid them!