Do You Need a Multivitamin? A Nutritionist Explains

One in three adults in the United States takes a daily multivitamin.1 Multivitamins are marketed to support your immune system, energy levels, heart health, bone density, and more.

Multivitamins are available in capsules, pills, liquids, gummies, and tablets.2 They do not have a standardized formula that dictates what nutrients they must contain or in what amounts.1

Daily multivitamins can offer several health benefits, such as preventing vitamin deficiencies. Still, it’s important to have realistic expectations of what they can and cannot do.

Whether or not you need a multivitamin depends on your overall diet and lifestyle habits.

Someone who doesn’t eat many fruits or vegetables may lack essential nutrients like magnesium, potassium, and vitamins A, C, and K. People who work inside and don’t spend much time in the sun may be low on vitamin D.3 In these cases, taking a multivitamin may help fill in these nutritional gaps.

When possible, it’s usually better to get vitamins and minerals from food sources rather than supplements. Some studies suggest that the body can better absorb vitamins and minerals from whole foods.4

A diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and unsaturated fats can provide most of the nutrients your body needs to function.4 A nutrient-dense diet allows most people to maintain overall health without relying on multivitamins.