About a third of U.S. adults take a multivitamin, making it the most popular supplement in the country. So do you need one? The honest answer: a multivitamin will not make up for a poor diet, but it can be a simple, affordable way to fill common nutrient gaps. Here is how to think about it.

What a multivitamin can do

Many people fall short on at least a few nutrients, such as vitamin D, magnesium, vitamin A, vitamin C or calcium, mostly because few of us eat the recommended amounts of fruits, vegetables and dairy. A daily multivitamin helps fill those gaps and supports normal energy and immune function.*

What it cannot do

Large studies have not shown that multivitamins prevent heart disease or other chronic conditions in well-nourished adults, and the U.S. Preventive Services Task Force does not recommend them for that purpose. Whole foods, activity, sleep and not smoking matter far more. A multivitamin is insurance, not a shortcut.

Who may benefit most

• People who eat a limited diet, skip meals or are cutting calories.
• Vegetarians and vegans, who may fall short on B12, iron, zinc and vitamin D.
• Older adults, who absorb B12 less efficiently and often need more vitamin D.
• People with very active lifestyles who want an easy nutrition safety net.
• Women who could become pregnant should talk to their doctor about folic acid; prenatal vitamins are formulated differently.

What to look for

• Amounts close to 100% of the Daily Value for most vitamins and minerals, without huge megadoses.
• A formula suited to you. Men’s and women’s formulas adjust nutrients like iron and biotin.
• Third-party testing for quality and purity.

Capsules or gummies?

Capsules usually pack in a wider range of minerals. Gummies are easier for people who dislike pills and are more fun to take, which helps with consistency. The best multivitamin is the one you will actually take every day.

Tips

• Take it with a meal. Vitamins A, D, E and K are fat-soluble and absorb better with food, and it is easier on your stomach.
• Keep gummies out of reach of children.
• If you take prescription medication, check with your pharmacist about interactions.

Upward Nutrition multivitamins

Complete Vitamin for Men and Complete Vitamin for Women cover the basics in two capsules a day, with B vitamins, vitamins C, D and E, zinc, magnesium, selenium and more. Prefer gummies? Try our Multivitamin Gummies. All are made in the USA in an FDA-registered, GMP-certified facility and third-party tested for quality and purity.

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References

1. National Institutes of Health, Office of Dietary Supplements. Multivitamin/mineral Supplements: Fact Sheet for Health Professionals.
2. US Preventive Services Task Force. Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer: recommendation statement. JAMA. 2022;327(23):2326-2333.
3. Sesso HD, et al. Multivitamins in the prevention of cardiovascular disease in men: the Physicians’ Health Study II randomized controlled trial. JAMA. 2012;308(17):1751-1760.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.