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If you\u2019re trying to cover all your nutritional bases in one pill, you may think multivitamins are the obvious solution. About one-third of Americans<\/a> rely on this versatile tablet to fill the nutritional gaps in their diets, but before you join the flock, it\u2019s worth learning about everything multivitamins can and can\u2019t do.\u00a0<\/p>\n Ahead, dietitians tell Fortune <\/em>whether these multitasking supplements<\/a> are worth their weight in nutritional benefits\u2014or whether you\u2019d be better off spending your dollars elsewhere.\u00a0<\/p>\n Most multivitamins contain vitamins A, D<\/a>, E, K<\/a>, C, B, calcium, magnesium<\/a>, iron, zinc, selenium, manganese, and chromium, explains Jamie Lee McIntyre, RD<\/a>. That means that a multivitamin offers all the benefits associated with those nutrients. For example, vitamin C can help boost your immune system<\/a>, vitamin B may improve brain function<\/a>, and calcium may help your body maintain strong bones<\/a>.\u00a0<\/p>\n Their nutritional breadth makes multivitamins a great \u201cinsurance policy\u201d for your health and well-being. \u201cWhile individual nutritional needs vary from person to person depending on age, sex, health status, and lifestyle, many multivitamin supplements provide nutrients that play crucial roles in various physiological processes to prevent deficiencies that would otherwise cause health problems,\u201d says McIntyre.<\/p>\n Of course, multivitamins are also convenient. Rather than taking a myriad of pills in the morning, you can pop one (often large) tablet at breakfast and call it a day.<\/p>\n While multivitamins are multifunctional, they\u2019re not a panacea. \u201cMultivitamins are not a replacement for a well-balanced diet,\u201d says McIntyre. \u201cResearch shows that most nutrients are best absorbed from foods. Researchers believe this is due to synergistic effects that occur when nutrients like vitamins, minerals, and antioxidants are consumed, digested, and metabolized from food sources.\u201d<\/p>\n Our bodies have evolved to collect nutrients from whole foods. While we can <\/em>get them from vitamins, too, it\u2019s not nearly as effective as just, well, eating. \u201cDigestion and absorption starts when we actually look at food,\u201d says sports dietitian Leron Sarig, RD, nutrition specialist manager at Exos<\/a>. From there, we chew, swallow, and soak up the nutrients we\u2019ve just consumed.\u00a0<\/p>\n Eating whole foods instead of vitamins also allows you to reap the other benefits of a given ingredient. For example, rather than getting pure vitamin C, you\u2019re getting all the nutrients that come from eating, say, an avocado. \u201cEspecially when it comes to fruits and vegetables,\u00a0the fiber<\/a> that you get from them is from part of the fruit or vegetable that\u2019s not necessarily getting powdered up and put in a multivitamin,\u201d says Sarig.\u00a0<\/p>\n Although there\u2019s no harm in taking multivitamins for most people, research on how these supplements affect our heart<\/a> and brain health<\/a> has been largely inconclusive. Meaning, there\u2019s no clear evidence that taking these pills is an investment in your long-term health.\u00a0<\/p>\n You also want to make sure that you\u2019re not overconsuming certain vitamins. \u201cIt is possible to consume unsafe levels of nutrients typically found in multivitamin supplements. To avoid this, choose a multivitamin that best fits your needs and pay attention to those that are for a specific sex (male or female) and a specific age group or condition (prenatal, 50+, etc.),\u201d says McIntyre. \u201cBe cautious not to combine supplements that provide the same nutrient, especially if they both provide 100%of more of the nutrient\u2019s recommended daily value.\u201d<\/p>\n Multivitamin usage may be suitable for some lifestyles more than others. For example, those with dietary restrictions, such as vegetarians or ketogenic diet followers, may find that they feel best when they add a multivitamin to their routines.\u00a0<\/p>\n \u201cIf you\u2019re eliminating food groups, you\u2019re probably going to need to make up for not getting them with some kind of supplementation,\u201d explains Sarig. Vegans, for instance, may find that they feel better when they supplement with a multivitamin that includes B12\u2014an important nutrient that primarily occurs in meat and dairy products<\/a>.<\/p>\n Everyday and elite athletes can also benefit from a multivitamin. If you\u2019re extremely active, it\u2019s important to take every available step to keep your body fueled, including eating a balanced diet of whole foods and (if necessary) taking a multivitamin.\u00a0<\/p>\n Finally, those who don\u2019t have access to a diverse array of fruits, veggies, fats, carbs, and proteins may benefit from a multivitamin. That said, these supplements often come with a hefty price tag that may bar most folks from adding them to their carts.\u00a0<\/p>\n Say it with us, readers: All multivitamins are not <\/em>created equal. Supplements are not regulated for safety or effectiveness<\/a> by the U.S. Food and Drug Administration (FDA), so you need to be your own advocate in the vitamin aisle.\u00a0<\/p>\n \u201cThe first step to take is to look for a multivitamin that\u2019s third-party tested by a reputable third-party company,\u201d Sarig says. \u201cMake sure that the company went out of their way to ensure quality to the consumer.\u201d McIntyre recommends specifically looking for labels with the USP Verified Mark, NSF International Certification, ConsumerLab.com Certification, Informed-Choice Certification, and GMP Certification. Consumer Lab<\/a> provides reviews and information about specific products you may spot on brand shelves, so use it as a resource.\u00a0<\/p>\n Last, but not least, try to select a multivitamin mix that fits your lifestyle. \u201cThere are different formulations for women, for prenatal [folks], for men, for elite athletes, and more,\u201d says Sarig. \u201cFor athletes, many multivitamins will have higher levels of vitamin D, magnesium, and other nutrients that we may lack as athletic individuals.\u201d Once you find a supplement that\u2019s third-party certified and made for your lifestyle, you\u2019ve found the right product for you.\u00a0<\/p>\n Generally speaking, you should always consult your doctor before adding any supplement to your routine. This conversation is especially important if you\u2019re pregnant, living with a chronic condition, or on a current medication that could interact with your multivitamin in a dangerous way.\u00a0<\/p>\n \u201cOverall, while multivitamins can be a convenient way to support overall health, they should be used judiciously and in conjunction with a healthy lifestyle and dietary habits,\u201d says McIntyre. Keep that advice in your head next time you\u2019re strolling the supplement aisle.\u00a0<\/p>\n<\/div>\n\nThe benefits of taking multivitamins<\/h2>\n
Where multivitamins fall short<\/h2>\n
How to know if multivitamins are a fit for your lifestyle<\/h2>\n
How to choose a multivitamin at your local drugstore<\/h3>\n
When to skip the multivitamins<\/h3>\n