Locations:
Search IconSearch

Do Multivitamins Work? Who Should and Shouldn’t Take Them

Experts are at odds over the effectiveness of multivitamins

Person looking at a vitamin container.

More than half of Americans take multivitamins. But can a daily pill really make up for a poor diet?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Anyone who is malnourished or has a nutritional deficiency should talk to their doctor about taking a multivitamin, says internist Raul Seballos, MD. This can include those who are on a low-calorie diet or avoid certain foods like vegetarians and vegans. Those who have impaired absorption due to conditions like Crohn’s disease, ulcerative colitis, celiac disease or a history of gastric bypass surgery should also speak to their doctor.

But for everyone else, it’s important to ask yourself a few questions.

“Ask yourself, ‘Am I doing everything possible to optimize my overall health before taking a multivitamin and/or supplement?’” says Dr. Seballos. “Smart lifestyle choices are your best guarantee of future health.”

Registered dietitian Anna Taylor, RD, agrees.

“So many of my patients tell me they know their diet is not great but that I shouldn’t worry because at least they take a multivitamin,” says Taylor. “But multivitamins aren’t a surefire way to get what you need.”

Here’s what you need to know about multivitamins.

What are multivitamins?

A multivitamin supplement contains a combination of different vitamins and minerals. You can take a multivitamin as a capsule, tablet, gummy, powder or liquid.

There are many types of multivitamins available online and at stores. But not all multivitamins are created equal. As there isn’t a standard list of ingredients that each company must follow or include, you may notice differences in which vitamins are included and how much of each.

Advertisement

So, how do you know which multivitamin is right for you?

First, it’s best to talk to a doctor if you want to take a multivitamin. Not only can they help determine if you should take one, but they can also help figure out which one might be best for you.

And make sure you do your homework and read labels. Some multivitamins are designed for a specific age or sex, while others may be formulated for those who are pregnant or nursing.

And if you do choose to take a multivitamin, those nutrients are best absorbed and tolerated if you take them with food. Depending on your health status, check which ingredients to limit or include in a multivitamin.

A multivitamin generally includes:

  • Calcium.
  • Folate.
  • Iron.
  • Magnesium.
  • Vitamin B-12.
  • Vitamin D.
  • Zinc.

Do multivitamins help your overall health?

Experts are at odds over the effectiveness of multivitamins. While some think they supply missing nutrients, others say they’re nothing more than an expensive crutch.

What does the research say?

The U.S. Preventive Services Task Force concludes that there’s insufficient evidence to support any benefit from vitamin and mineral supplements for the prevention of cancer or cardiovascular disease.

For men and people assigned male at birth (AMAB), multivitamins won’t prevent common cancers. Taking a multivitamin also won’t lower your risks for the most common male cancers like prostate, colon and lung cancer. And taking a multivitamin won’t lower your risk of dying from cancer.

For men and people AMAB ages 65 years or older, multivitamins don’t provide cognitive benefits either. In one study, nearly 6,000 male physicians over 65 years were evaluated for cognitive function. Memory loss and cognitive performance were similar in men who took a multivitamin and those who didn’t.

For women and people assigned female at birth (AFAB), multivitamins won’t help you live longer. A study found that those who took multivitamins actually had a higher risk of early death.

Overall, it’s key to remember that taking a multivitamin won’t replace healthy habits.

“Taking a multivitamin is no substitute for healthy lifestyle choices like exercising and eating a balanced diet,” says Dr. Seballos.

Multivitamin risks

Multivitamins are generally safe for most people. But there are some risks for certain individuals.

One study found that calcium supplements can increase the risk of a heart attack. Many doctors recommend that people with a high risk of heart disease get their calcium through diet rather than supplements.

Another study found that certain dietary supplements, including multivitamins, folic acid, iron and copper, appeared to be associated with an increased risk of death in older women.

Advertisement

If you smoke or used to smoke, you should avoid a multivitamin with a large amount of beta-carotene and vitamin A, as those ingredients may increase the risk of lung cancer.

You also want to watch the amount of vitamin A if you’re pregnant, as it can lead to an increased risk of birth defects.

While multivitamins don’t typically interact with medication, if you take any medication that reduces blood clotting, you should talk to your doctor before starting a multivitamin that has vitamin K. Vitamin K can lower the drug’s effectiveness.

But not all vitamins come with health risks — especially if you use them after consulting a doctor first. Some essential vitamins and nutrients are best absorbed in pill form.

These include:

  • Folic acid. For women who are pregnant and of childbearing years, this synthetic version of folate, which helps prevent birth defects, is best absorbed in a supplement.
  • Vitamin D. Taylor says that vitamin D may be most beneficial in pill form because it contains the type of vitamin D that we absorb best — the kind we get through the sun, not food.

When to talk to your doctor

When it comes to the essential nutrients our bodies need to thrive, it’s hard to beat what nature provides.

Dr. Seballos stresses the importance of telling your doctor about all the vitamins and supplements you take.

Advertisement

“It’s important to tell your doctor what you are taking to avoid any potential drug interactions with your prescribed medications,” he adds. “Additionally, exercise, a well-balanced diet, a good night’s sleep and work-life balance trump any vitamins you can take to optimize your personal health.”

Advertisement

Learn more about our editorial process.

Related Articles

Orange capsules poured out of a bottle
January 17, 2025/Heart Health
Taking a Statin? Here’s Why You Don’t Need CoQ10 Supplements

There’s not enough evidence to show that this supplement has any effect on muscle aches from cholesterol-lowering meds

Person bent down looking into a refrigerator filled with foods
January 16, 2025/Rheumatology & Immunology
What Should You Eat (or Avoid) if You Have Lupus?

Heart-healthy foods and low-fat dairy are smart choices when you’re living with this autoimmune disease, but watch out for sugary and processed foods

Smiling woman sitting on couch holding bowl of yogurt and granola
January 13, 2025/Nutrition
Calcium: How Much You Need and Why

Getting enough of this essential mineral is important for your bones, teeth and so much more

Artificial sweetener in wooden bowl on kitchen towel, with spoonful nearby
January 8, 2025/Heart Health
What’s Erythritol? And Is It Bad for You?

Erythritol is found in a range of “diet,” “sugar-free” and “keto-friendly” foods — but research has linked it to heart attack and stroke

Orange plate of bright green sea moss
January 6, 2025/Nutrition
8 Potential Health Benefits of Sea Moss

This spiny sea veggie may help your heart, gut, immune system and more

Bowl of cooked black beans on plate on cutting board
January 3, 2025/Nutrition
4 Impressive Benefits of Black Beans

Black beans are bursting with nutrients that help reduce cancer risk, improve heart health, aid digestion and fight inflammation

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
December 27, 2024/Nutrition
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Variety of soy products like soy milk, soy beans, textured soy and tofu
December 26, 2024/Nutrition
Is Soy Good for You … or Not?

Soy has gotten a bad rap throughout the years, but many of the concerns have been proven to be untrue

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad