We Asked a Dietitian If Daily Multivitamins Are Really Worth Taking

Trying to get all the nutrients to stay healthy can be challenging, especially for those with a busy lifestyle. That’s why many people opt for a multivitamin.

But are multivitamins really an effective way to supplement for essential nutrients? We asked Anne VanBeber, PhD, RD, a professor in the department of nutritional sciences at Texas Christian University, to find out.

*This interview has been edited and condensed for length and clarity.

Q: If I’m concerned that I’m not getting enough nutrients through my diet, should I take a multivitamin each day?

VanBeber: We should always try to get our nutrients through foods first. Most vitamins and minerals are available in a wide variety of foods, so there is no single specific diet that a person must follow to obtain the vitamins and minerals that we need.

That said, many people do not eat a variety of foodsto ensure that their bodies are receiving the proper amounts of nutrients needed for optimal health, well-being, and prevention of chronic diseases. 

Taking a multivitamin and mineral supplement once a day can be viewed as an “insurance” in case you do not eat a variety of foods needed for optimum health.

However, consumers should always consult their doctors before taking any supplements. There are numerous interactions between vitamins and minerals and certain medications. Some vitamins or minerals might prevent the absorption of a drug. This could be detrimental to someone’s health. A drug could also inhibit the absorption of a specific vitamin or mineral. 

What Kind of Multivitamin Should I Buy?

If someone wants to take a multivitamin, they should take a multivitamin, multimineral supplement that contains both vitamins and minerals in as close to 100% of the recommended daily allowance (RDA) as possible.

If you take a supplement that contains only vitamins, you may not get the proper utilization of that vitamin because it might be missing a mineral that is needed for it to work in the body. 

If you take vitamins and minerals that are way over 100% of the RDA, you could throw off the vitamin-mineral balance in your body, you could develop toxicity of a certain vitamin or mineral, or you could block absorption and metabolism of specific nutrients. 

In terms of form, liquid supplements would be absorbed into the bloodstream more quickly than a pill.  This could be a good thing or a not-so-good thing, depending on that person’s needs.  Some of the pill forms have varied “release” times, so an individual should buy what is best for them.

Consumers should also do their homework and find out if the supplement they want to take is third-party certified. Some companies and organizations provide product testing to verify that the product contains what it claims to include on the label.

The U.S. Pharmacopeial Convention tests supplements to ensure the accuracy of the label and verify the correct amounts and strengths of vitamins or minerals. 

Is There a Chance That Multivitamins Do Nothing?

Yes, there is a chance that the supplements do not work. In the United States, supplements are not regulated or approved for effectiveness.

We really do not know what we are buying.  That said, a manufacturer would want to ensure that their products contain what they claim to include to be successful. It is reported that the FDA researches products to ensure they are not contaminated.

What people need to understand is that whether it is a vitamin, a mineral, a fat, an herb, or a phytochemical like beta-carotene, these compounds usually work better in the body when consumed through food.

One good example is calcium. The calcium found in milk is also packaged with vitamin D, which aids in the absorption of calcium.