From the Guidelines
The best multivitamins for overall health are those that contain 100% of the Daily Value (DV) for most essential vitamins and minerals without exceeding 300% for any single nutrient, such as Nature Made Multi for Him/Her, Centrum Adults, Garden of Life Vitamin Code, and Ritual Essential. When choosing a multivitamin, it's essential to consider your specific health needs and look for formulations with adequate vitamin D (600-800 IU), B vitamins (particularly B12), calcium, magnesium, zinc, and iron (for menstruating women) 1. Specialized formulations exist for different life stages, such as prenatal vitamins for pregnant women, which contain extra folate (400-800 mcg) and iron, while seniors may benefit from formulas with more vitamin B12, vitamin D, and calcium. It's also crucial to take your multivitamin with food to improve absorption, particularly for fat-soluble vitamins (A, D, E, K) 1. While multivitamins provide nutritional insurance, they shouldn't replace a balanced diet, and most healthy adults who eat varied diets may not need supplements, but they can help fill nutritional gaps for those with restricted diets, certain health conditions, or increased nutritional needs 1. Before starting any supplement regimen, it's recommended to consult with a healthcare provider, especially if you take medications, as some vitamins can interact with certain drugs 1.
Some key points to consider when selecting a multivitamin include:
- Look for a multivitamin that contains a broad range of essential vitamins and minerals
- Choose a formulation that is appropriate for your life stage and health needs
- Be aware of the potential for interactions with medications and consult with a healthcare provider if necessary
- Remember that multivitamins should not replace a balanced diet, but rather provide nutritional insurance to fill any gaps
It's also important to note that the evidence on the benefits and harms of multivitamin supplementation is limited, and more research is needed to fully understand their effects on overall health 1. However, by choosing a high-quality multivitamin and consulting with a healthcare provider, you can make an informed decision about whether a multivitamin is right for you.
From the Research
Multivitamins for Overall Health
The use of multivitamins for overall health has been studied in various research papers. According to 2, a balanced and varied diet is the best source of essential vitamins and minerals, but nutrient deficiencies can occur, and multivitamin and mineral (MVM) supplements can help fill in nutritional gaps.
Benefits of Multivitamins
Some benefits of multivitamin supplementation include:
- Possible benefits in cancer prevention, particularly in men 2
- Prevention or delay of cataract 2
- Some aspects of cognitive performance 2
- Filling in relatively small but critical nutritional gaps, which may help prevent conditions such as anemia, neural tube defects, and osteoporosis 2
Recommendations for Multivitamin Use
The following recommendations have been made:
- One multivitamin daily 3
- Extra vitamin E for patients with cardiovascular risk factors or Alzheimer's dementia 3
- Extra vitamin D for patients with known osteoporosis, osteoporosis risk factors, or strong risk factors for vitamin D deficiency 3
- Extra folate for patients with cardiovascular risk factors (especially smokers) and alcoholics 3
- Extra thiamine for alcoholics 3
Insufficient Evidence
There is insufficient evidence to determine the balance of benefits and harms of supplementation with multivitamins for the prevention of cardiovascular disease or cancer 4. Additionally, the evidence is insufficient to assess the balance of benefits and harms of the use of single- or paired-nutrient supplements (other than beta carotene and vitamin E) for the prevention of cardiovascular disease or cancer 4.
Safety of Multivitamins
Multivitamin and mineral supplements are generally well tolerated and do not appear to increase the risk of mortality, cerebrovascular disease, or heart failure 2. However, some studies have found that supplement users may exceed the Upper Limits of safe intake for certain nutrients, such as niacin 5.
Effectiveness of Multivitamins
Some studies have found that multivitamin users have higher total intakes of certain nutrients, such as folic acid, iron, calcium, and vitamin D 5. However, other studies have found that multivitamin and mineral supplements have no significant effect on cardiovascular disease or cataracts, except in specific populations or with specific combinations of supplements 6.