The Real Deal on Multivitamins
Can taking one daily help keep you healthy? What new research reveals.
Multivitamins, in theory, seem like a no-brainer: a daily pill full of all the vitamins and minerals you are supposed to consume to maintain your overall health and wellness. But the reality is a bit more complicated.
Getting your vitamins from a pill rather than from a varied diet may be easier, but it is not ideal—in part because of potential issues with absorption, risks, and the many upsides of eating healthy foods.
Before you start taking—or continue buying—a daily multivitamin, it’s important to consider whether you actually need one and what the downsides might be.
Do You Need a Multivitamin?
Most people don’t. “All the evidence has shown that taking multivitamins, if you have a healthy diet and are otherwise healthy, really doesn’t do anything for you,” says Nisha Rughwani, MD, medical director of Mount Sinai Morningside Outpatient Geriatrics and Palliative Care Medicine in New York City.
Is It Okay to Take a Multivitamin?
Multivitamins are generally considered safe, Cohen says. But if you take individual vitamins along with a multi, you might accidentally get more than the recommended daily amount. That can sometimes be harmful, Koncilja says. For example, too much of certain forms of calcium can cause kidney stones. Overdoing it on magnesium may cause diarrhea, Rughwani says, while excess iron can result in constipation.
Multivitamins—which are sometimes larger than other pills—may also be difficult to swallow, especially for some older adults. “With dietary supplements, there’s no restriction on how big the pill is, so there could be a risk of choking,” Cohen says.
To ensure you get all the nutrients you need, Koncilja recommends eating a plant-forward diet with lots of different fruits and vegetables. “Overall, it’s always better to get your vitamins and minerals from food in your diet because you don’t have the extra risk that can be associated with supplements,” Rughwani says.
If you are considering a multivitamin, think of it “as you would a medication,” Cohen says. Discuss it with your doctor first, and if you do take one, choose one with a high-quality third-party certification, from the U.S. Pharmacopeia (USP), for example. That organization requires that vitamins in a given pill are available for absorption within a set amount of time, and that products contain the vitamin amounts listed on the label.
At the beginning of each appointment, you should also share with your doctor a list of the medications and supplements you take—including multivitamins. “It will help force the conversation about what you should and shouldn’t be taking,” Koncilja says.
Editor’s Note: This article also appeared in the December 2023 issue of Consumer Reports On Health.
