The 8 Best Multivitamins for Adults to Take in 2024, According to a Certified Nutrition Expert

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Reviewed by Pete Nastasi, Certified Sports Nutrition Coach and Advanced Clinical Weight Loss Practitioner. Make sure to talk to a healthcare professional about your individual needs and appropriate dosages before adding a supplement to your routine.

It can be tricky to decide which supplements (if any) to add to your diet—and multivitamins are no exception. There are a ton of vitamin brands on the market, not to mention an overwhelming amount of information about which ones are best for different ages, sexes and life stages.

The reality is, many health experts say you’re better off striving for a balanced diet instead of supplementing with vitamins. In fact, according to Johns Hopkins Medicine (1), though half of all American adults take a multivitamin, individual vitamin or mineral supplement, multivitamins don’t reduce the risk for heart disease, cancer, cognitive or early death.

But what if you’re struggling to meet your nutritional needs through diet alone? 

“Multivitamins work by supplying a combination of essential vitamins and minerals that your body requires for normal functioning,” says registered dietitian Crystal Scott, MS, RD/LD, CDCES, CSP, CSSD.

Once you’ve considered your health status and how you’d like to proceed, reviewing some of the best multivitamins out there is the next logical step. We’ve compiled a list of some of the top daily vitamins for adults on the market in 2024.

Best Multivitamins of 2024: Our Top Picks

• Best Overall Multivitamin: Ritual Essential for Men Multivitamin 18+ | Ritual Essential for Women Multivitamin 18+
• Best Multivitamin for Athletes: Transparent Labs Multivitamin
• Best Multivitamin for Women: Legion Athletics Triumph Women's Sport Multivitamin
• Best Vegan Multivitamin: Future Kind Vegan Complete Multivitamin
• Best Multivitamin for Men: Nature Made Men's Multivitamin Tablets
• Best Gluten-Free Multivitamin: Thorne Basic Nutrients
• Best Gummy Multivitamin: SmartyPants Adult Daily Multivitamin

Best Overall Multivitamin: Ritual Essential for Men Multivitamin 18+ | Ritual Essential for Women Multivitamin 18+

Get 25% off your first month of Ritual! Code: SI25

Key features and specs:

• Key vitamins and minerals: Women’s—Vitamin B12, vitamin D3, folate, iron and vitamin E; Men’s—Vitamin B12, vitamin D3, folate, zinc and vitamin E
• Form: Capsule
• Price: $33
• Serving size: 2 capsules
• Servings per container: 30
• Certifications: USP verified, Non-GMO Project Verified
• Age range: 18-49
• Best multivitamin for: People who want a broad range of ingredients in a 2-pill-per-day dose

Why I picked it:

If you’re looking for an adult multivitamin that provides a simple, all-in-one solution, Ritual Essential 18+ is a prime contender. This multivitamin comes in specific formulations for men and women, and offers a high daily value (DV) of vitamins and minerals in an easy-to-swallow tablet. It’s a particularly good option for people who want to cover a lot of bases with just two pills per day.

This multivitamin for adults has more than 20 vitamins and minerals and several natural ingredients. One serving provides your DV of calcium and magnesium—minerals that are often insufficient in adults’ diets. Also, the delayed-release capsules are designed for easier absorption.

“To ensure your multivitamin has efficacious doses of multiple vitamins, it's recommended to look for a product from a reputable brand that follows good manufacturing practices,” Scott says.

Ritual also offers multivitamins formulated for men and women over 50. For example, the Ritual Essential for Women Multivitamin 50+ is designed for older women who have lower iron needs. This iron-free multivitamin provides nutrients that tend to be in high demand in older age, including vitamin B12, vitamin D, folate, magnesium and the omega-3 fat docosahexaenoic acid (DHA).

Check out our Ritual multivitamin review for more information on this popular vitamin brand. 

What we like:

• High-quality ingredients and brand transparency
• Third-party testing
• Subscription service makes sticking to a routine easy

What to consider:

• High price point

Best Multivitamin for Athletes: Transparent Labs Multivitamin

Key features and specs:

• Key vitamins and minerals: Vitamin B12, vitamin B1, vitamin B6, vitamin B5, biotin and vitamin K
• Form: Capsule
• Price: $29.99 for 120 capsules
• Serving size: 4 capsules
• Subscription: Subscribe and save $3 plus free shipping
• Certifications: Third-party certificates of composition available; certificate of analysis available
• Age range: Not specified
• Best multivitamin for: People with active lifestyles who want to fill any nutritional gaps in their diets

Why I picked it:

“Multivitamins can support athletes by providing essential vitamins and minerals needed for energy production, muscle function, immune support and recovery,” Scott says. “Athletes with high physical activity levels may have increased nutrient needs (3), and a multivitamin can help ensure they meet those requirements.”

For athletes looking to patch any nutritional gaps in their diets, the Transparent Labs Multivitamin is worth a look. This is one of the best daily multivitamins thanks in part to the high doses of key nutrients, including over 100 percent of DV for 11 nutrients. Also, there's no iron included in the formula, making it easier on the stomach.

One possible drawback: The label recommends that users take four capsules daily, which can be a lot for people who are sensitive to swallowing pills.

For more information on this brand and its products, check out our Transparent Labs review.

What we like:

• Brand transparency
• Mid-level price point
• Great for athletes

What to consider:

• A single dose is four capsules

Best Multivitamin for Women: Legion Multivitamin for Women

Key features and specs:

• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K1, vitamin K2, vitamin B6, vitamin B12, biotin, iron, iodine, magnesium, zinc
• Form: Capsules
• Price: $49.99
• Serving size: 8 capsules
• Subscription: Subscribe and save 10%
• Certifications: Third-party tested by Labdoor for purity
• Age range: 18+
• Best multivitamin for: Women looking for a supplement that supports whole-body health with quality ingredients

Why I picked it:

The best multivitamins for women are specifically formulated to meet the needs of female physiology. The Legion Triumph Women’s Sport Multivitamin formula is designed to support women ages 18+, using key ingredients important to adult women's health, including mental and physical performance. This multivitamin has 22 essential vitamins and minerals along with 10 additional ingredients that promote general health.

Triumph Women’s Sport Multivitamin contains over 100 percent of your DV of 11 vitamins and three minerals. One of these vitamins that is particularly important for women who exercise is riboflavin (30). Studies show that active women have lower levels of riboflavin during exercise (31), which can keep your body from properly metabolizing fats, protein and carbs into energy (32). Legion Triumph for Women has 1,538 percent DV riboflavin.

Another key nutrient that adult women need in a multivitamin is iron. Adult women lose about 0.5 grams more iron per day than men do (33), which can affect the body’s metabolic processes like red blood cell creation, transporting oxygen and energy production (34). Legion Triumph Women’s has 56 percent DV iron, which is an adequate amount because it's easier to consume too much iron than other nutrients, which can lead to negative side effects like hair loss, fatigue and weakness (35).

The 10 additional ingredients that support general health are naturally occurring compounds and plant extracts including grape seed extract, lutein and coenzyme Q10. Grape seed extract is an antioxidant with a variety of potential benefits like lowering your risk of heart disease (20), improving blood glucose control (21) and potentially protecting eye health (22). Lutein supplementation may also help protect your eyes from cataracts as you age (23).

What we like:

• Contains 18 essential vitamins and minerals at 50 percent DV or higher
• Free of artificial dyes, sweeteners, preservatives and fillers
• Third-party tested by Labdoor for purity of ingredients

What to consider:

• One serving is eight capsules, which is a top complaint among on-site reviewers
• Contains less than one percent DV of the essential minerals calcium and potassium

Best Vegan Multivitamin: Future Kind Vegan Complete Multi

Key features and specs:

• Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, folate, vitamin b12, magnesium, zinc, 42 fruits and vegetables
• Form: Tablets
• Price: $29.95
• Serving size: 3 tablets
• Subscription: Subscribe and save 20%
• Certifications: Third-party tested for purity and potency
• Age range: Not specified
• Best multivitamin for: Anyone looking for a vegan, cruelty-free vitamin and mineral supplement

Why I picked it:

Future Kind Vegan Complete Multivitamin goes far beyond providing essential vitamins and minerals. Each tablet contains a blend of 42 fruit and vegetable powders, digestive enzymes and other plant-based extracts like green tea leaf, spirulina algae and more. Future Kind’s stated goal is to provide a complete supplement for “those who want it all.”

Some research suggests vegans are at a higher risk for deficiencies of riboflavin, niacin, vitamin B12, vitamin D, iodine, zinc, calcium, potassium and selenium (24). To address these concerns, Future Kind’s Complete multivitamin provides 3,846 percent DV riboflavin, 63 percent DV niacin, 4,167 percent DV of vitamin B12, 50 percent DV vitamin D3, 136 percent DV zinc and 91 percent DV selenium.

Future Kind also offers a 20% discount when you subscribe to a recurring delivery of the Vegan Complete Multivitamin with delivery options of 30, 60, 90 and 120 days. While the website and product labeling say this multivitamin is third-party tested, we couldn’t find any information on what lab has done the testing.

What we like:

• Formulated to address potential vitamin deficiencies common in vegan diets
• Contains 42 fruit and vegetable ingredients along with the vitamins and minerals
• Third-party tested

What to consider:

• Lacks essential minerals potassium and calcium, which are common deficiencies in vegan diets (24)
• A common complaint among reviewers is that the pills are large and difficult to swallow

Best Multivitamin for Men: Nature Made Multi for Him

Key features and specs:

• Key vitamins and minerals: Vitamin A, vitamin D3, vitamin K, zinc, iodine, vitamin B6, vitamin B12
• Form: Tablet
• Price: $13.59
• Serving size: 1 tablet
• Subscription: Subscribe and save 10% plus free shipping
• Certifications: None listed
• Age range: Not specified
• Best multivitamin for: Men looking to support their muscle, bone, immune and heart health

Why I picked it:

Nature Made Men’s Multivitamin tablets pull together 22 important vitamins and minerals that men’s bodies need, especially as they age. This includes nutrients like vitamin A, vitamin K, vitamin D and zinc to support the body’s key functions from the heart to the brain (8). This multivitamin for men provides 125 percent DV vitamin D3 to support bone and muscle health, plus zinc (136 percent DV) to support your muscles and nervous system (9). 

Nature Made’s approach differs from other common men’s multivitamins in that it doesn’t include extraordinarily high doses of any nutrient. In fact, only vitamin B12 and selenium are included above 250 percent DV, which should keep you from experiencing minor symptoms like GI discomfort that can happen when your vitamin supplement is too concentrated (25).

Related Post: The Best Multivitamins for Men Over 50

What we like:

• No vitamins or minerals with extremely high doses
• Formulated to support men’s needs, particularly vitamin D and B6 to promote energy metabolism (38)
• Serving size is only one tablet

What to consider:

• Subscription discount only applies when you order a two-month supply
• Low dose of magnesium, which can reduce your risk of heart disease and diabetes (36)

Best Gluten-Free Multivitamin: Thorne Basic Nutrients

Key features and specs:

• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D3, vitamin E, vitamins K1 and K2, boron
• Form: Capsules
• Price: $30.00
• Serving size: 2 capsules
• Subscription: Subscribe and save 10%
• Certifications: Verified gluten-free by a third-party lab (unspecified)
• Age range: Not specified, dosing appears to be formulated for adults
• Best multivitamin for: Those avoiding gluten in supplements while still getting important vitamins and minerals

Why I picked it:

Thorne Basic Nutrients is a gluten-free multivitamin that offers a wide range of micronutrients, including 13 essential vitamins and eight essential minerals. One serving of Thorne Basic Nutrients contains over 100 percent DV of all included vitamins. The mineral content varies but includes 50 percent DV iodine, 136 percent DV zinc, 83 percent DV copper and 130 percent DV manganese.

Thorne Basic Nutrients also includes 2,000 micrograms of boron, which can boost your body’s mineral absorption, and is an essential nutrient in bone growth, wound healing and effective use of testosterone and estrogen (26).

This multivitamin is a good option for people with dietary restrictions because it is gluten-free, dairy-free and free of common allergens like eggs, fish, tree nuts, peanuts, soy and shellfish.

What we like:

• Free of gluten, dairy and common allergens
• Contains boron, which is essential to some of the body’s key functions, but is often left out of multivitamin formulas
• Verified gluten-free by a third-party lab (though the lab is unspecified)

What to consider:

• A common complaint among reviewers is a bad smell when they open the container

Best Gummy Multivitamin: SmartyPants Adult Formula Daily Multivitamin

Key features and specs:

• Key vitamins and minerals: Vitamin B12, vitamin C, vitamin D3, vitamin E, vitamin K, omega 3 fish oil (DHA/EPA), iodine
• Form: Gummy
• Price: $25.59
• Serving size: 6 gummies
• Subscription: Subscribe and save 5%
• Certifications: Clean Label Project verified, NSF-certified ingredients, non-GMO certified
• Age range: Adults 18+
• Best multivitamin for: People who have difficulty swallowing capsule or tablet multivitamins

Why I picked it:

SmartyPants Adult Formula Gummy Multivitamins offer an array of important vitamins, minerals and nutrients to anyone who struggles to swallow large capsules or who simply wants a tasty vitamin supplement. The SmartyPants Adult Formula contains less than 100 percent DV of almost all nutrients (with the exception of vitamin B12 and vitamin D), which means this product is meant to support your dietary intake of vitamins and minerals rather than fill nutritional gaps left by an unhealthy diet.

The standout ingredient in SmartyPants Adult Formula is 150 milligrams of omega-3s, which may reduce your risk of heart disease, depression and inflammation (28). 150 milligrams is a lower amount than you’ll find in supplements like fish oil pills, but is an excellent addition to a multivitamin, particularly since multivitamins rarely include it.

These gummy vitamins come in three flavor options: Lemon, Orange and Strawberry Banana. All of these flavors come in each bottle, and the sweetener is organic cane sugar (8 grams per serving).

What we like:

• Easy to take for those who struggle with other types of supplement
• The great taste is a common theme among Amazon reviewers
• Clean Label Project certified and non-GMO certified

What to consider:

• Eight grams of sugar per serving
• Low amount of choline (three percent DV), which is an essential nutrient for cognitive function and metabolism (37)

What Are Multivitamins?

“Multivitamins are supplements containing a combination of various micronutrients that are required by the body in small quantities for optimal health,” says Pete Nastasi, a Certified Sports Nutrition Coach and Advanced Clinical Weight Loss Practitioner.

“A classic multivitamin contains only vitamins and minerals; however, newer formulations are sometimes fortified with additional nutrients such as antioxidants, essential fatty acids and phytochemicals (plant chemicals found in many fruits, vegetables and grains that may reduce the risk of major chronic diseases (11). All these nutrients are used as coenzymes and cofactors for many of the complex metabolic reactions in the body.”

Many consumers use supplements as insurance to receive at least 100 percent of their daily vitamins and minerals, even if their diets are limited, or low, in some of these specific nutrients. These supplements can include multivitamins, greens powders, probiotics and more. Supplements also offer a unique opportunity for individuals who may have trouble eating nutrient-rich foods, such as people with health conditions, dietary restrictions or food allergies.

“A micronutrient-rich diet contains a variety of fruits, dark leafy greens, red and orange vegetables, nuts and seeds, whole grains, legumes and starchy vegetables,” says Nastasi. “Unless you are eating a wide variety of produce, cooking the majority of your meals at home and spending time outside in the sun it’s possible that you might be low or consuming insufficient amounts of some micronutrients. If necessary, a multivitamin can help you fill in some of the gaps where you might be insufficient.”

What Are the Benefits of Taking a Multivitamin?

Multivitamins are designed to provide a convenient way to supplement your diet and ensure adequate intake of essential nutrients. Here are the possible benefits of taking a multivitamin, according to Scott.

• Fills nutritional gaps: Can help bridge nutritional gaps when your diet may not provide sufficient amounts of certain vitamins and minerals.
• Supports general health: Taking a multivitamin may support overall health and well-being by providing essential nutrients for bodily functions and cellular processes.
• Convenient and easy: A simple way to complement your nutrition, especially for individuals with busy lifestyles or dietary restrictions.
• Specific formulations: Some multivitamins are formulated to target specific populations, such as prenatal multivitamins for pregnant women or multivitamins designed for athletes.

Who Can Benefit From a Multivitamin

People with specific dietary needs

Those who can’t eat certain foods or those who follow certain eating patterns diets, which limit or eliminate certain foods or food groups, like vegetarian or vegan diets (12). A good multivitamin may help to fulfill those needs and provide the body with vitamins, minerals and nutrients.

Those who are pregnant

If you are pregnant, trying to get pregnant, post-partum or lactating, your body will have additional nutritional needs. Nutrients like folic acid, iron (13) and omega-3 fats can help with a healthy pregnancy and your baby’s development.

People over 50

As we age, the body may need an increase in certain vitamins and minerals to protect muscles and bones. Adding in a multivitamin may help provide the body with micronutrients you may not be getting from other food sources (14).

People with poor absorption

Some conditions leave the body unable to absorb nutrients efficiently from food alone. These conditions can include Celiac disease, gastric surgery, Crohn's disease and food allergies (15).

Who May Not Benefit From a Multivitamin

People taking certain medications

"People with certain medical conditions or medications and those at risk of exceeding safe nutrient limits may not benefit from multivitamin supplementation," says Dr. Raj, Chief Medical Officer of Pillar4. Remember to consult your healthcare provider before taking a new multivitamin, or any supplement, as some medications could conflict with ingredients in these products.

Those who have a nutrient-dense diet

If you already incorporate a variety of nutrient-dense foods into your diet, a multivitamin may not be needed. For certain vitamins, like vitamin D and calcium (16), surpassing the recommended daily value can actually be detrimental to health, so more is not necessarily better (17).

People already taking supplements

If you're already taking supplements, adding in another multivitamin may be going overboard, considering many foods are also fortified. Check-in with your healthcare provider before layering in any new multivitamins with ongoing medications and supplements. 

Methodology: How We Chose the Best Multivitamins

We chose products for our list of the best multivitamins based on a number of factors reflected in our multivitamin scoring methodology. These include:

• Key nutrients: The best multivitamins provide most or all of the key vitamins and minerals needed by adults.
• Nutrient doses: Since multivitamins are often used to correct or prevent nutrient deficiencies, the best multivitamin supplements for adults meet the RDA for key vitamins and minerals for those ages 19+.
• Certifications: Testing certifications from third-party labs prove that a dietary supplement contains what the brand says it contains in the doses advertised (potency). It also tests for harmful toxins (i.e. mold, heavy metals, etc.), and some check for banned substances (purity).
• Price: The cost of a daily multivitamin can add up. Often (though not always) the price of a supplement reflects its quality, which is why we include this category, but give it less weight in the overall score.

Finally, we receive input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.

Learn more about our nutrition and supplement review process, as well as our scoring methodology for men's multivitamins and scoring methodology for women's multivitamins.

How to Choose the Best Multivitamin for You

Identify specific needs

“Individual vitamin supplementation may also be essential in certain cases, such as a deficiency caused by long-term poor nutrition or malabsorption caused by the body’s digestive system not functioning properly,” says Harvard School of Public Health in The Nutrition Source (18). Such cases might include older age or pregnancy, as well as instances where an individual is experiencing a malabsorption condition that impacts digestion or is taking a medication with side effects that impact nutrient absorption.

Avoid overconsuming supplements or medications

 Like any other supplement you’re considering adding to your diet, taking vitamins and minerals is not without risks—especially if you take too much of a single type. For example, an excess of vitamin C may cause nausea, diarrhea and stomach cramps (19).

As you peruse the multivitamin market, be mindful of potentially “scammy” or overly sales-y language. Steer clear of brands that claim to “cure” conditions or promise to solve a large assortment of health problems.

Speak to your doctor

It’s absolutely critical that you consult professional advice from your doctor before deciding if adding a multivitamin to your diet is right for you. A medical professional can help assess your unique nutritional needs, as well as other factors like your age, gender and any underlying medical conditions to determine the best course of action for you. They can also help you answer important questions such as:

• What types of multivitamins are available?
• Are multivitamins beneficial for you?
• What important health considerations are good to know?

Factors to Consider When Choosing the Best Multivitamin for You

Artificial colors

We recommend avoiding multivitamins that use artificial colors. Instead, choose ones with natural dyes like beet juice or turmeric extract.

Chewable multivitamins

Some brands offer chewable versions of their multivitamins, which might appeal to kids and adults who have issues swallowing tablets. Chewable vitamins are typically made from compressed tablets, so there’s no nutritional difference between chewing or swallowing.

Gummy multivitamins

If you don’t like swallowing tablets, a vitamin pill alternative might be right. Gummy vitamins are one option; others include effervescent tablets or chewable tablets, as mentioned above. These all-in-one solutions make it easy for you to meet your daily nutrient needs and get your vitamins and minerals without taking any additional steps.

Related Post: The Best Multivitamins for Kids

Recommended dose

Most multivitamin products come in a daily formula, so these will work for most people. But if you’re an athlete or do a lot of manual labor, you may need a more potent multivitamin. The dose you choose depends on your health and activity level—and it’s always worth consulting with your doctor before taking any supplement. Also, keep in mind that different multivitamin formulas can have different doses.

Look for These Vitamins and Minerals

There are two main categories of ingredients that go into multivitamin supplements: vitamins and minerals. Vitamins are organic compounds, while minerals are inorganic compounds. Most experts agree that multivitamins containing both should be taken daily. 

Vitamin D: This vitamin is known as the sunshine vitamin because it’s synthesized in our bodies when exposed to sunlight. It's also found in fortified milk, cheese and fish. It helps regulate the absorption of calcium and phosphorus, which aid in building and maintaining healthy bones.

When exposed to sunlight, our bodies produce vitamin D in photosynthesis. The liver converts vitamin D into calcitriol, which is responsible for maintaining blood levels of calcium and phosphorus. These two minerals are necessary for building strong bones and teeth. Research has shown that people who suffer from low levels of vitamin D have an increased risk of suffering from high blood pressure, strokes, cancer, heart disease and kidney stones.

Calcium: The importance of calcium goes beyond its ability to help build and maintain healthy bones. It also helps with nerve impulse transmission, muscle contraction and hormone secretion. Without it, we would not be able to function. If you don’t get enough calcium in your diet—or happen to be at risk for vitamin D deficiency—then taking a supplement is a good idea. You should also make sure that you check for vitamin D3, which is an essential nutrient for bone health. Additionally, calcium and vitamin D work to support bone mineralization and promote bone strength.

Vitamin C: This vitamin is important for helping our bodies absorb iron and build collagen, which is what makes healthy skin, blood vessels, gums and teeth. Taking a multivitamin with a good dose of vitamin C helps prevent deficiency. If you do not regularly eat foods high in vitamin C (such as citrus fruits), adding a multivitamin to your routine may be a wise idea.

B Vitamins: Of all the vitamins, B vitamins are some of the most important. They're responsible for various bodily functions, including energy production, proper digestion and DNA synthesis. Deficiency can cause everything from physical weakness to mental impairment. Most multivitamin supplements contain all of the essential B vitamins.

Folic acid: The importance of folic acid is often overlooked, but it's just as important as vitamin C and vitamin D. One of its main roles is in red blood cell formation. Without enough folic acid, red blood cells become unhealthy and weaken. Or worse, they can rupture. And in some cases, these ruptures can lead to anemia or even heart attacks. Deficiency can lead to physical weakness or mental impairment.

Vitamin A: One of the most important roles vitamin A serves is as an antioxidant. It also helps maintain eye health and boosts immunity. Deficiency can cause dry eyes, skin irritation and frequent infections. If you don’t regularly eat foods high in vitamin A (such as dark leafy greens), a supplement may be beneficial.

Antioxidants: Taking good daily vitamins with antioxidants, including vitamins A, C and E are important for maintaining health and boosting immunity. In addition to being included in a multivitamin supplement, these antioxidants are best obtained through eating fruits and vegetables.

How to Safely Consume Multivitamins

Taking more vitamins and minerals than you need can potentially cause issues, even from a multivitamin. These should act as a complement to a well-rounded diet, not a replacement. If you’re getting all of your nutrients from your diet and following recommended dietary guidelines, you may not need additional supplements. The nutrient excess that results may be enough to cause side effects. For example, consuming too much iron can lead to stomach problems, while taking too much zinc can actually interfere with immune function. Reach out to your doctor to learn if you’re a good candidate for multivitamins.

Multivitamins come in all shapes and sizes, with a wide variety of ingredients for addressing a different range of needs. The best multivitamin brands for you will depend on factors like lifestyle, diet, health concerns and weight loss goals. If you have any existing medical conditions that might require extra supplementation or medical attention upon supplementing, be sure to consult your doctor first.

Multivitamin FAQs

How do you know if you need multivitamins?

The first step to addressing your supplement needs is figuring out if you even need them in the first place. Do you feel tired all day? Nauseous? Bloated? Are your joints stiff and painful? Such symptoms may indicate that you’re not getting enough of certain vitamins or minerals, and good daily vitamins may be important to help you supplement any deficiencies. For confirmation, speak with your doctor about conducting a blood panel for micronutrient deficiencies.

When should I take my multivitamin?

A good multivitamin should be taken daily, with food. It's important to take your multivitamin on a consistent schedule every day to receive all of its benefits. Taking them on a consistent schedule also increases your chances of making vitamin consumption a healthy habit. Make sure to consult your doctor to determine the right schedule for you.

Do I need to take a multivitamin every day for it to be effective?

It depends on what vitamins you’re taking and what your needs are. Most multivitamins are meant to be taken daily, at least until you feel a change toward your specific health goal.  Some people may take multivitamins daily for general health maintenance, while others may use them intermittently or for specific purposes. Before starting any supplement regimen, it's a good idea to consult with a healthcare provider or a registered dietitian

Do gummy multivitamins work as well as pills?

Pills and capsules are the most common and widely available forms, but gummies and chewable tablets may be more appealing for those who have difficulty swallowing pills. “It's important to choose a form that you find convenient and enjoyable, as long as it meets your nutrient needs,” Scott says.

Gummy vitamins lose potency faster than pills, so they're more likely to have fewer vitamins and minerals by the time you take them, according to the Cleveland Clinic, They can also be higher in sugar, depending on the brand (39). 

What is the most common vitamin to be deficient in?

Some of the most common vitamin deficiencies include iron (20) and vitamin D (21), though others like calcium, magnesium, vitamin E and C, are considered shortfall nutrients, meaning many people are not getting adequate amounts in their diets. Vitamin deficiencies depend on many factors, including diet, lifestyle and even where you live. 

What form of vitamin is best absorbed?

“Many of the vitamins and minerals in [single-pill multivitamins] actually compete with each other for binding sites and they're not properly absorbed by the body. This is why most companies have shifted to packs of vitamins where there's a lot of different vitamins,” Nastasi says.

Do you feel a difference when taking a multivitamin?

After consistently taking a multivitamin, you may feel a difference in your health, especially if you and your doctor have determined you’re using a multivitamin to supplement any nutritional deficiencies.

Final Thoughts: Is a Multivitamin Right For You?

“There are a few cases where a multivitamin might benefit you, such as cases when you follow a very restrictive diet, like keto, carnivore or a vegan diet,” Nastasi says. “You might not be getting a lot of the nutrients that are commonly found in certain foods, so a multivitamin might be helpful here.”

Additionally, Dr. Raj adds that "active people, pregnant or breastfeeding women and older adults may also benefit from a multivitamin."

The bottom line: you’ll need to work with your healthcare provider to determine any nutrient gaps and the best way to supplement those before choosing the best multivitamin brand for you.

Expert Contributors

Chris Mohr, RD, Ph.D.

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Raj Dasgupta, MD, FACP, FCCP, FAASM

Dr. Raj is a quadruple board-certified physician by the American Board of Internal Medicine, specializing in internal medicine, pulmonology, critical care and sleep medicine. He is also an active clinical researcher with more than 20 years of experience teaching around the world. 

Jenevieve Roper, Ph.D, CSCS.

Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Eddie Jo, Ph.D.

Dr. Eddie Jo is a professor of exercise physiology and the director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake and technologies for the optimization of human health and performance, energy metabolism, body composition and endocrine function.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss, PhD, CSCS, FISSN, is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he's an influential driver of change on a global scale, serving as a Past President and Fellow of The International Society of Sports Nutrition, steering the field toward higher standards. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

References

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