Who needs a multivitamin?
The supplement industry is a booming business in the U.S. Over a third of Americans say that they take some multivitamin or supplement every day.
But because lots of people are taking them doesn’t mean that multivitamins are right for you. Most people with a healthy, balanced diet don’t need additional vitamin or mineral supplements. Read on to determine whether or not a multivitamin is the best choice for your health.
For the most part, whether or not you need a multivitamin depends on your diet and the overall state of your health. A balanced diet should contain a variety of:
- Proteins — including non-animal proteins, like those found in nuts, beans, and seeds
- Vegetables
- Grains
- Fruit
- Dairy
You probably don't need a multivitamin if you’re getting the right balance of these food groups — plus some healthy additions, like nut-based oils.
Your best bet is to talk to your doctor or a dietician about whether or not a multivitamin can benefit your health. In the long run, making healthy dietary decisions is a better goal than just taking a multivitamin. But supplements come in handy when you can’t easily get these nutrients from your diet.
Generally speaking, people who are more likely to need supplements include those who:
- Have highly restricted diets
- Consistently drink too much alcohol
- Are older
- Have had bariatric surgery — which limits the size of your stomach
- Don’t eat enough fruits and vegetables
What’s the right multivitamin for you?
The best multivitamin for you depends on factors unique to your body and lifestyle. Your body needs 13 essential vitamins, an extensive array of minerals, and other micronutrients to perform daily functions. The amount of each one that you need depends on factors like your:
- Age
- Gender
- Daily activities and lifestyle choices
With so many different variables in play, it can be difficult to figure out what nutrients are missing from your regular routine. If you’re concerned about particular deficiencies, your doctor can test the levels of specific nutrients in your body. For example, there are straightforward tests that detect problems like iron deficiencies. This is a great way to know what your body needs before picking your multivitamin.
Otherwise, you can keep track of your dietary intake over the course of a week or two and calculate how much of each nutrient you consume on average. Then you can use this information to pick a multivitamin that only focuses on the things that your diet lacks. This can be a time-consuming process. Luckily, you should only need to do it once — unless you make large-scale changes to your diet.
Or try taking a handful of individual supplements if you can’t find a multivitamin that only contains the nutrients you need.What are the best vitamins and minerals to consume every day?
Different age groups tend to be deficient in unique vitamins and minerals. For example, teenagers who follow a typical American diet tend to lack:
- Calcium
- Magnesium
- Fiber
- Potassium
Teens in this category should look to supplement their diet with these particular nutrients. Older age groups have their own unique deficiencies.
Everyone should focus on thirteen essential vitamins: A, C, D, E, K, and all of the B vitamins — like B6 and B12.
Folic acid — called folate on food labels — is an essential B vitamin. Folic acid supplements are always recommended for females who are pregnant or trying to get pregnant. This micronutrient plays a key role in fetal neural development. If you don’t have enough, it can lead to severe births. ]
Make sure you’re meeting — but not exceeding — your RDA for each of these vitamins. Otherwise, you could develop a deficiency. Vitamin and mineral deficiencies can lead to various health problems.
Are all supplements safe to consume?
Keep in mind that the U.S. Food and Drug Administration (FDA) doesn’t monitor most vitamin and mineral supplements.
Ask your doctor or another health professional for trustworthy brand names. Some supplements may contain extra, unknown ingredients, while others don’t even contain the nutrients listed on the label.
Another way to weed out safe supplements from sketchy brands is to keep an eye out for labels from the U.S. Pharmacopeial Convention. This is a non-profit organization that independently evaluates supplements. Their labels are called USP verification labels.
But just because a supplement contains the right ingredients doesn’t mean it’s safe. Certain supplements can complicate existing health issues or interfere with your prescription medications. If you’re on medications or have any health issues, you need to talk to your doctor before starting a new supplement. Otherwise, you could develop serious side effects.
You also need to be aware of multivitamins that contain megadoses. Large doses of certain vitamins and minerals can create toxic effects in your body. Check the multivitamin’s nutrition label for the percent daily value readings (%DV). This measurement is related to the recommended daily allowance (RDA) for each of these nutrients. You shouldn’t take anything that significantly exceeds 100% of a particular nutrient’s recommended daily dose.
QUESTION
See AnswerWhat health benefits are associated with common vitamins and minerals?
Each vitamin and mineral has unique uses throughout your body. This means that getting the proper amount of each provides a wide range of health benefits for your tissues and organs.
For example:
- Calcium keeps your bones strong and helps prevent osteoporosis later in life — be careful; some evidence indicates that too much calcium can increase your risk of heart disease
- Vitamin C helps your metabolism function and may help prevent a wide array of diseases by interacting with your immune system
- Vitamin A is good for eye health and helps prevent problems like macular degeneration
- Vitamin B12 can prevent anemia and helps your nerve cells stay healthy
Health News
- STD Specialists Warn of Shortage of Vital Syphilis Drug
- Immediate Body Contact With Parents Helps Preemie Newborns Thrive
- Identical Twins Study Shows Vegan Diets Helping the Heart
- Timing of Menopause Could Affect a Woman's Muscle Loss
- One Food Could Boost Health of Colon Cancer Survivors
- More Health News »
Health Solutions From Our Sponsors
Better Health Channel: "Vitamin and mineral supplements - what to know."
Hospital for Special Surgery: "The best vitamins for women at any stage in life."
Johns Hopkins Medicine: "Healthy Eating During Adolescence," "Is There Really Any Benefit to Multivitamins?"
National Institutes of Health: "Vitamin C."
National Institute on Aging: "Vitamins and Minerals for Older Adults."
Nutrients: "Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials."
Penn Medicine: "The Truth About Supplements: 5 Things You Should Know."
UT Southwestern Medical Center: "5 signs you’ve chosen the right multivitamin."
Top Should You Take a Multivitamin Health Benefits Related Articles
cyanocobalamin (Vitamin B-12)
Oral cyanocobalamin (Vitamin B12) is prescribed to prevent or treat vitamin B12 deficiency and to treat hyperhomocysteinemia. Side effects, drug interactions, dosing, storage, and pregnancy and breastfeeding information should be reviewed prior to taking this product.19 Key Vitamins and Minerals
Minerals and vitamins are key nutrients your body needs to thrive. Vitamin A, vitamin C, vitamin D, vitamin E, niacin, and riboflavin are just a few of these nutrients. Some vitamins act as antioxidants. Minerals serve many vital roles.Supplement Smarts: Best Ways to Take Different Vitamins
Taking a vitamin supplement to cover your nutritional bases? Find out how and when to take it so your body gets the most from it.vitamin A
Vitamin A is a supplement used to prevent and treat vitamin A deficiency. Vitamin A supports growth and bone development, vision, reproduction, and the development and maintenance of skin tissue. It may also improve the function of the immune system and prevent some cancers. Common side effects of vitamin A supplements include sticky skin, inflammation of the lips, acne, and facial dermatitis. Vitamin A is generally considered safe to consume during pregnancy or while breastfeeding.Vitamins and Calcium Supplements
Vitamins are organic substances that are essential for the proper growth and functioning of the body. Calcium is a mineral essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting. Check out the center below for more medical references on vitamins and calcium supplements, including multimedia (slideshows, images, and quizzes), related disease conditions, treatment and diagnosis, medications, and prevention or wellness.What Vitamins and Supplements Should I Avoid During Pregnancy?
You should always clear it with your obstetrician before taking any vitamins or supplements while pregnant.Vitamins Quiz
Take the Vitamins & Supplements Quiz to learn just how many essential vitamins your body needs to function!Is It Better to Take Vitamins in the Morning or Night?
Doctors recommend multivitamins for certain vitamin deficiencies. If you're taking a vitamin supplement for any type of vitamin deficiency, you should try to take it at a time when your body can best absorb it.Vitamins and Supplements: What Can You Take to Fight Inflammation?
Arthritis, intense exercise, and sugary or fatty foods are some of the things that can lead to inflammation. Here’s what you can take or add to your diet to help fight it.What Vitamins and Supplements Should I Take During Pregnancy?
Even if you eat a variety of nutritious foods, you may need to take pregnancy vitamins and supplements. This is especially true if you have a restricted diet, are pregnant with twins or multiples, have food allergies, or nutrient deficiencies. Talk to your doctor about your needs.What Is a Good Family Multivitamin?
When looking for a good multivitamin for your family, consider one that has the following nutrients: vitamin D, Folate, Vitamin B-12Calcium, Iron, Zinc, and Magnesium.What Is the Best Vitamin Supplement to Take?
Dietary supplements are a general term that includes vitamins, minerals, botanicals, probiotics and other products to supplement the diet. The best vitamin supplement differs from person to person depending on their gender, age and any health conditions they have.Vitamins and Supplements: What to Know Before You Take Herbal Supplements
Not all herbs and supplements are safe, especially if you have certain medical conditions or take some drugs. Find out which ones you may need to skip with the help of this WebMD slideshow.What Vitamin Deficiency Causes Ringing in the Ears?
Ringing in the ears has been linked to vitamin B12 and vitamin D deficiencies. Treating an underlying cause of tinnitus such as a vitamin deficiency may help relieve symptoms.What Vitamins Can Help Boost My Mood?
Studies have identified a few vitamins that can help boost your mood, including vitamin D, B vitamins, vitamin K, and vitamin C.What Vitamins and Supplements Should Not Be Taken Together?
Some vitamins that should not be taken together, or have dosage limitations, include vitamin C with vitamin B-12, vitamin A supplement with vitamin A-rich foods, folic acid (vitamin B9) and vitamin B12, and vitamin E with vitamin K.