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The 13 Best Multivitamins, According to a Dietitian

These multivitamins can help cover dietary gaps or nutrient deficiencies

By Sarah Anzlovar, MS, RD
and Shushy Rita Setrakian MS, RD
Updated on May 03, 2024
Medically reviewed by Erika Prouty, PharmD
Fact checked by Rich Scherr
A selection of our favorite multivitamins arranged on a bathroom sink

Verywell Health / Alexander Huang

It can be difficult to meet your vitamin and mineral needs through food alone, and a multivitamin can help fill in the gaps. If you follow a restrictive diet, only eat certain food groups, have a diagnosed deficiency or a medical condition, or take medications that interfere with nutrient absorption, you may want to consider a multivitamin. Additionally, taking multivitamins designed for specific stages of life that require increased vitamin and mineral needs may be beneficial, such as before and during pregnancy.

Multivitamins typically contain essential vitamins and minerals; however, they may also contain additional herbs, probiotics, and enzymes, some of which have limited research or may not be best for everyone. Lauren Manaker, MS, RDN, LDN, CLEC, CPT, suggests choosing a third-party tested multivitamin that is free from fillers. She also suggests multivitamin bottles should be dark or completely blocked from sunlight, which can alter nutrient levels.

When selecting our top picks of multivitamins, we prioritized products that are third-party tested, research-backed, and that contain quality ingredients, including optimal forms of certain vitamins and minerals. We also selected formulas that do not exceed the established Tolerable Upper Intake Level (UL) for any individual nutrient, as outlined by the National Institutes of Health. In addition to our extensive research, we asked over 60 adults for their feedback on taste, texture, convenience, and general experience with a variety of multivitamins on the market. 

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.

In This Article
Pros

  • NSF Certified for Sport

  • Vegan

  • Contains many key nutrients

Cons

  • May detect a chalky taste

Key Specs:

Form: Capsule | Serving Size: 2 capsules | Servings per Container: 30

Who’s It For

Best for anyone who wants a comprehensive multivitamin with strong third-party testing. 

Why We Recommend It

We are a big fan of many of Thorne's products since they prioritize quality and often have third-party certifications. The Basic Nutrients 2/Day is no exception—it includes all the essentials you want to see in a multivitamin without unnecessary extra herbs or enzymes found in many multivitamins on the market. It's also NSF Certified for Sport, a robust credential that verifies supplement contents and ensures it is free of unsafe levels of contaminants and substances banned for athletes.

It contains the active form of folate, which may help your body absorb and utilize this nutrient. It also contains vitamin K2, which is difficult for many people to obtain through diet (it’s primarily found in fermented dairy). Emerging research suggests K2, along with vitamin D, plays a role in bone health and cardiovascular disease.

Although it contains more B vitamins than needed, our bodies can easily eliminate excess B vitamins, and these nutrients are not known to be harmful in high doses. Since absorption rates vary from person to person, the higher dose this multivitamin provides might be beneficial for some people.

Things To Consider

  • Because of the amount of nutrients included, it is a two-capsule dose. You can split it up into different times of the day or take both capsules at the same time.
  • We noticed this vitamin had a chalky taste.
  • A bottle of Thorne Research Basic Nutrients 2/Day vitamins on a bathroom sink

    Verywell Health / Alexander Huang

  • A person holding Thorne Research Basic Nutrients 2/Day vitamins at a bathroom sink

    Verywell Health / Alexander Huang

Pros

  • Third-party tested for purity and potency

  • Higher doses for those needing more vitamins and minerals

  • Nutrients in most absorbable forms

Cons

  • Some may find it has an unpleasant taste

  • Has extra plant-based ingredients with limited research

Key Specs:

Form: Tablet | Serving Size: 2 tablets | Servings per Container: 60

Who’s It For

Best for those who need high amounts of multiple vitamins and minerals, especially vitamin D, B12, and other B vitamins.

Why We Recommend It

The Life Extension Two-Per-Day Multivitamin provides higher amounts, more than 100% DV, of many vitamins and minerals. Some of the higher amounts include vitamin D, B12, and other B vitamins. If you have a known B12 deficiency, you can split up the dose, as some research shows that we can only absorb small amounts of B12 at a time. 

This supplement contains the methylated or active form of the B vitamin folate, quercetin, and lycopene, antioxidants you don’t traditionally find in a multivitamin. We appreciate that this supplement has been tested for purity and potency through ConsumerLab.com's voluntary certification program and was included as a top pick in ConsumerLab.com's 2023 Multivitamin and Multimineral Supplements Review. 

Things To Consider

  • Since this supplement comes in pill form rather than a soft gel or gummy, we found it’s best to swallow the tablets quickly; otherwise, they don’t taste great. The pills are also fairly large. 
  • This multi has some extra ingredients like marigold extract. This may interfere with some medications and is not recommended for pregnancy or breastfeeding. Check with a healthcare provider before taking it, especially if you are on any medication. 
Pros

  • USP Verified

  • Gluten-free

  • Budget-friendly

Cons

  • Higher iron content may not be suitable for all

Key Specs:

Form: Capsule | Serving Size: 1 capsule | Servings per Container: 130

Who’s It For

It's best for anyone who wants a quality vitamin without spending a lot, and for women ages 19 to 50 who are not pregnant or lactating. 

Why We Recommend It

Nature Made Multi is great for people who are looking for a quality vitamin at an affordable price. It contains a wide variety of essential nutrients, including an adequate dose of vitamin D for most people, particularly those with limited sun exposure. We like that this product is third-party certified by USP, one of the most reputable certification organizations, and is just a single-pill dose.

This supplement contains 18 milligrams of iron, which is 100% of the recommended daily amount of iron for women ages 19 to 50 years old (who aren't pregnant or lactating). The amount of iron in this supplement may not be needed for men and postmenopausal women, both with an RDA of 8 milligrams, unless they have a diagnosed deficiency or a diet low in iron. Additionally, some people find that supplementing with iron can lead to gastrointestinal distress, including nausea and constipation. However, those side effects are typically associated with higher doses of 45 milligrams per day or more.

Things To Consider

  • Note that the amount of iron in this supplement may not be needed for some people, depending on your age, gender, and diet. Check with a healthcare provider to see what amount of iron supplementation (if any) is right for your individual needs. The Upper Tolerable Intake Level for both men and women over the age of 14 is 45 milligrams per day from both food and supplements.
  • It does not contain the methylated forms of B vitamins, which are the active forms that are more easily absorbed.
Pros

  • Customizable, daily supplement packets

  • Internally and third-party tested for purity and potency

  • Delivered monthly

Cons

  • Subscription only

Key Specs:

Form: Tablet | Serving Size: 2 tablets | Servings per Container: 30

Who’s It For

Best for those who want the ease of a subscription-based service with customized additional supplement options besides a multivitamin.

Why We Recommend It

Care/of is a subscription-based service that allows you to curate your own customizable daily supplement packets based on your individual needs. Their multivitamin offers a base of key vitamins A, C, D3, E, K, B6, and B12, as well as minerals magnesium, potassium, choline, and calcium. Depending on your specific nutritional goals, you can add additional vitamins and minerals, herbal supplements, and probiotic supplements to your daily packet.

We like that they test all of their supplements in-house, in addition to opting for third-party for purity and potency. We also like that they're formulated based on evidence-backed science. They also offer a research-backed questionnaire to help guide your supplement selections, which is a helpful resource in determining your potential supplement needs. While this does not replace the individualized advice of a healthcare professional, it can be a helpful place to start.

Things To Consider

  • This is a subscription-only company, suitable for those looking for recurring monthly shipments. However, you do have the option to skip months and can easily cancel the subscription.
  • The basic multivitamin is a two-tablet serving, and depending on if you add more individual nutrients to your daily pack, it can be several daily tablets.
  • A box of Care/of Multivitamins on a bathroom sink

    Verywell Health / Alexander Huang

  • A person removing a packet of Care/of Multivitamins from their box

    Verywell Health / Alexander Huang

  • A person opening a packet of Care/of Multivitamins

    Verywell Health / Alexander Huang

Pros

  • NSF Certified

  • Free of common food allergens

  • Contains omega-3s

Cons

  • Contains added sugar

  • Large serving size

Key Specs:

Form: Gummy | Serving Size: 6 gummies | Servings per Container: 30

Who’s It For

This is a good option if you don’t like swallowing pills and want a boost of omega-3s. 

Why We Recommend It

The Smarty Pants Adult Formula is a good option if you're looking for a versatile multivitamin that can work for men and women of all ages. It contains vitamins A, C, D, E, and K, as well as B vitamins, including the active, methylated forms of B12 and folate, and key minerals zinc and iodine. We also like that it contains fish oil with EPA and DHA omega-3 fatty acids. Omega-3s help support heart health, the immune system, and more. 

These gummies are free of the major eight allergens and don’t contain artificial flavors or synthetic colors. They are third-party tested and NSF Certified, ensuring there are no harmful contaminants, such as pesticides and heavy metals. Plus, the bottles are made from recycled materials. One serving is six gummies, which may feel like a lot to take daily, but since they are in a tasty gummy form, people may enjoy taking them.

Things To Consider

  • As with most gummies, they do contain added sugar (eight grams per serving), so be mindful of how this fits into your total added sugar intake for the day.
  • They contain gelatin and fish oil, so they are not vegetarian or vegan-friendly.
  • A bottle of SmartyPants Adult Formula Gummies on a bathroom sink

    Verywell Health / Alexander Huang

  • A person holding a bottle of SmartyPants Adult Formula Gummies

    Verywell Health / Alexander Huang

Pros

  • USP Certified

  • Free of artificial flavors and sweeteners

  • Contains omega-3s

  • Smaller serving size

Cons

  • Contains added sugar

Key Specs:

Form: Gummy | Serving Size: 2 gummies | Servings per Container: 70

Who’s It For

Another great option for those who prefer gummies over swallowing pills, especially for those who want fewer gummies per serving. 

Why We Recommend It

The Nature Made Multi + Omega-3s is another great choice if you prefer a gummy multivitamin. We like that they have a smaller serving size—only two gummies compared to six. The smaller serving size also means less sugar, with four grams of added sugar compared to six. 

This option also provides fish oil as EPA and DHA omega-3 fatty acids, but it’s less than the Smarty Pants gummy—227 mg, compared to Smarty Pants' 510 mg. However, the Nature Made Multi + Omega-3s contains more vitamin D and B12. 

These gummies are free of artificial flavors, dyes, and sweeteners. We appreciate that they are gluten-free and third-party tested through USP for ingredients, potency, and manufacturing processes. 

We like the different flavors in this supplement and find it tastes like candy. 

Things To Consider

  • As with most gummies, they do contain added sugar (four grams per serving), so be mindful of how this fits into your total added sugar intake for the day.
  • They contain gelatin and fish oil, so they are not vegetarian or vegan-friendly.
Pros

  • Vegan

  • Sugar-free

  • Appropriate for all ages

Cons

  • Not everyone will like the flavor

Key Specs:

Form: Liquid | Serving Size: ½ teaspoon to 2 tablespoons | Servings per Container: 32–378

Who’s It For

This is the best option if you want one supplement that can serve the entire family, including children as young as one.

Why We Recommend It

Buying multiple multivitamins to meet the needs of each family member can be annoying and expensive. If this sounds familiar, you may like Mary Ruth’s Liquid Morning Vitamin, which is formulated for the whole family. It’s also Clean Label Project Certified, which is a third-party testing service that checks for over 200 potential contaminants.

Based on age, the packaging recommends different serving sizes to meet different dietary needs. If you prefer to take less than the recommended amount for your age, the liquid formulation also allows you more room for customization. This supplement includes all of the major vitamins and minerals, including the active form of folate and vitamin D.

Keep in mind that this raspberry-flavored supplement has no added sugar, but not everyone may love the taste. However, we found that mixing it into water, juice, or smoothies masks the flavor. 

Things To Consider

  • Note that this supplement does not include iron.
  • We wish this supplement came with a serving cup for accurate dosing.
Pros

  • NSF Certified for Sport

  • Variety of vitamins and minerals

  • Free of common food allergens

Cons

  • Includes proprietary blends of ingredients without exact amounts

  • Some ingredients may interact with some medications

Key Specs:

Form: Powder | Serving Size: one scoop | Servings per Container: 30

Who’s It For

Best for those who want a multivitamin in the form of a greens powder form, and for people who enjoy the convenience of a subscription. 

Why We Recommend It

We like Athletic Greens (AG1) for the variety of vitamins and minerals it provides from 75 different whole-food ingredients. While a greens powder doesn’t replace fruits and vegetables in the diet, we like that it can help fill in nutrient gaps.

Aside from the multivitamins that meet or exceed 100% of daily recommendations, this supplement also includes probiotics, digestive enzymes, and adaptogens, which not everyone may want. AG1 has two of the most researched probiotic strains—Lactobacillus acidophilus and Bifidobacterium bifidum. Lactobacillus acidophilus may help lower total and LDL cholesterol and reduce diarrhea.

We appreciate that AG1 provides a subscription service that gives you a discount and removes the burden of remembering to order your supplement each month. 

We found that it dissolves easily and has a fruitier, pleasant flavor than some other greens powders. It is NSF Certified for Sport, a strong third-party certification that ensures the ingredient label is accurate and free from contaminants. It is also vegan and contains no artificial ingredients or gluten. 

Things To Consider

  • Some evidence shows adaptogens may help the body adapt to stress. The two adaptogens in AG1 are Rhodiola rosea and ashwagandha. However, be sure to speak to your healthcare provider before taking, as these may interact with certain medications, including those for diabetes, immunosuppressants, and anticonvulsants. 
  • AG1 is pricier compared to other multivitamins.
Pros

  • USDA Organic and NSF Certified

  • Whole food derived

  • Sustainability focused brand

Cons

  • Low in iron for a women's multivitamin

Key Specs:

Form: Tablet | Serving Size: 1 tablet | Servings per Container: 60

Who’s It For

Best for women who want to round out a balanced diet—it's also suitable for vegans. 

Why We Recommend It

Garden of Life mykind Organics Women's Once Daily Multi checks many boxes for what you may want in a supplement. Our survey respondents also report that it has no flavor and is easy to swallow. It is made from only organic whole foods and provides adequate amounts of essential vitamins and minerals for women, including vitamin D and vitamin K2.

This multi provides 100% Daily Value (DV) of many vitamins and minerals and an organic food blend. The organic whole-food blend is listed on the label, so be sure to check all of the ingredients if you have any food allergies or if you are taking medications that can have potential interactions with certain herbal ingredients.

This supplement is USDA Organic, NSF Certified, gluten-free certified, vegan, and kosher.​​ Garden of Life is a Certified B Corporation and is committed to sustainability, certified by the Carbonfund, and awarded LEED Gold by the U.S. Green Building Council. 

Things To Consider

  • It does not contain calcium and contains just 14% of the daily value of iron for women ages 19 to 50, so it is important to take that into consideration if a healthcare provider recommends supplementing with these nutrients or if your diet is limited in these nutrients.
Pros

  • Developed by a registered dietitian

  • Provides methylated B vitamins and choline

  • Dosages supported by the latest research

  • Third-party tested for purity and potency

Cons

  • Eight-capsule serving size

  • Does not contain iron or omega-3s

Key Specs:

Form: Capsule | Serving Size: 8 capsules | Servings per Container: 30

Who’s It For

Best for those looking to get pregnant or who are pregnant, to help support both mother and baby. 

Why We Recommend It

FullWell is dedicated to producing science-backed supplements to support women's pre- and postnatal nutritional needs. They also offer a men's multivitamin to support men's reproductive and sperm health. We love that each batch is third-party tested and provides dosages based on the latest research.

This prenatal vitamin includes methylated forms of B12 and folate, readily available forms of two key nutrients during pregnancy. Additionally, it contains 300 milligrams of choline, over 50% of the Adequate Intake Level for pregnant and lactating women. Choline is an important nutrient for fetal development that many prenatal supplements lack.

Also of note is the high dose of 4,000 IU vitamin D, which experts agree is safe and may help to prevent and correct vitamin D deficiencies in pregnant women. However, the optimal vitamin D dosage for pregnant women is still an emerging area of research, and this supplement is at the high end of the established Upper Tolerable Intake Level. We recommend speaking to a healthcare professional to discuss which prenatal supplement is best suited to your individual needs.

Things To Consider

  • This prenatal vitamin does not contain iron or omega-3s, which you may want to consider taking separately, depending on your diet and nutritional status. FullWell does offer a fish-oil supplement to complement their multivitamin as well as separate iron supplement.
Pros

  • NSF Certified

  • Contains lutein and zeaxanthin

  • Contains omega-3s

Cons

  • Six grams of added sugar per serving

  • Large serving size

Key Specs:

Form: Gummy | Serving Size: 4 gummies | Servings per Container: 30

Who’s It For

Although this is advertised for women, it’s a good choice for anyone over 50 years of age. 

Why We Recommend It

People over 50, especially women, have different nutrient needs. It's important to consider vitamins that support bone health, like vitamin D and K2, as well as those that can support healthy aging. We like SmartyPants Women's Masters 50+ because it covers many of the nutrient bases specific for this age and is made by a brand that prioritizes quality.

It also includes omega-3 fatty acids, which are linked to a number of health benefits, including reduced inflammation and lower risk for chronic disease.

Plus, the added lutein and zeaxanthin in this supplement may help lower cholesterol and support eye health. The added CoQ10 may also be specifically beneficial for those over 50 years old, as CoQ10 production goes down with age.

Things To Consider

  • These gummies do contain six grams of added sugar, so be mindful of how this fits into your total added sugar intake for the day.
  • An open bottle of SmartyPants Women's Formula on a bathroom counter

    Verywell Health / Jhett Thompson

  • Some loose SmartyPants Women's Formula gummies on a bathroom counter

    Verywell Health / Jhett Thompson

Pros

  • USP Certified

  • Uniquely formulated for men

  • Budget-friendly

Cons

  • Large capsule

  • Does not contain the more easily absorbed forms of B vitamins

Key Specs:

Form: Tablet | Serving Size: 1 tablet | Servings per Container: 90

Who’s It For

Best for men who already eat iron-rich foods and want a budget-friendly multivitamin.

Why We Recommend It

Nature Made Multi for Him is USP certified, so you can rest assured that it contains what the label says without harmful contaminants. It contains adequate amounts of most vitamins and minerals without unnecessary large doses or extra add-ins. We also love that it comes at a budget-friendly price compared to other multivitamins on the market.

If you’re wondering why this supplement doesn’t contain iron, note that men need less iron, with an RDA of eight milligrams per day (compared to menstruating and pregnant women, who need 18–27 milligrams per day), so iron supplementation is usually not needed for most men.

These tablets are also gluten-free and contain no artificial colors or flavors.

Things To Consider

  • These tablets are somewhat large at one inch per tablet, which some may find hard to swallow.
  • It does not contain the methylated forms of B vitamins, which are the active forms that are more easily absorbed.
Pros

  • NSF Certified

  • Contains omega-3s

  • Free of common food allergies

Cons

  • Contains added sugar

Key Specs:

Form: Gummy | Serving Size: 4 gummies | Servings per Container: 30

Who’s It For

This is the best choice if you want an allergy-friendly option for kids that is free of artificial ingredients. 

Why We Recommend It

There are few kids' multivitamins that are third-party tested and approved, but SmartyPants Kids Multi & Omega is NSF Contents Certified. It’s also free from all of the eight major food allergens and contains omega-3 fatty acids, specifically DHA, which are linked to improved learning and cognition in kids. This is especially important since it can be difficult to get some kids to eat fatty fish, a main source of omega-3s. In addition to DHA, it contains key vitamins and minerals important for growth and development at appropriate dosages to help fill potential nutrient gaps in your child's diet.

These tasty gummies will likely make your child happier to take their vitamins. We appreciate that they are free of artificial sweeteners, colorings, and flavors. The recommended dosage is four gummies per day for children four years and older.

Things To Consider

  • One serving contains five grams of added sugar, which should be considered within the context of your child's total daily added sugar intake.

Is a Multivitamin Beneficial?

For healthy adults eating a well-balanced and varied diet, a multivitamin is unlikely to provide many benefits, and there can be potential downsides. “Some people take a multivitamin as a safety net, but doing so may result in over-supplementing certain nutrients,” says Manaker.

However, research has shown that multivitamins are effective at reducing the risk of vitamin and mineral deficiency and ensuring adequate nutrient intake, particularly in people with limited variety in their diets. 

People who may benefit from taking a multivitamin include:

  • Those who eat a limited diet: Those following vegan or vegetarian diets, a restricted diet due to a health condition, or those who have difficulty eating a wide range of foods may benefit from supplementing with individual vitamins or minerals or taking a multivitamin.
  • Pregnant or lactating people: Multivitamins during pregnancy are effective in helping reduce the risk of birth defects and other negative birth outcomes and can help lactating women achieve their higher nutrient needs while breastfeeding. Needs during pregnancy and while breastfeeding are different from other adults, so it’s best to choose a prenatal-specific multivitamin.
  • Older adults: If an older adult has decreased intake because they have trouble chewing and swallowing, have taste changes, or have a depleted appetite because of their emotional state, such as depression or loneliness, they may need a multivitamin supplement. Additionally, their bodies may have decreased absorption of certain nutrients, which may warrant a supplement.
  • People with poor absorption: People who may have a decreased ability to absorb nutrients because they suffer from one of the following conditions may benefit from a multivitamin.
  • Digestive conditions
  • Conditions that cause vomiting or diarrhea
  • Surgeries that alter the digestive tract
  • Alcoholism
  • Certain medications

Who May Not Benefit From a Multivitamin

It is important to note that different multivitamins contain different combinations and doses of nutrients, which should be reviewed with a healthcare provider before beginning that supplement. Some people need to be cautious about certain nutrients. For example, iron, which is found in many multivitamins, may cause constipation for some people, especially those who already have digestive problems. Other nutrients like potassium can be problematic for people with certain health conditions like chronic kidney disease. 

People who may not benefit from a multivitamin include:

  • Those who eat a well-balanced diet: If you eat a well-balanced, varied diet, you likely don’t need a multivitamin, especially if you are not pregnant and do not have any health conditions.
  • Those taking individual supplements: “Those who take a variety of nutritional supplements should evaluate whether taking a multivitamin along with their other pills will result in excessive intake of nutrients,” says Manaker.
  • Those taking certain medications: Multivitamins can interact with certain medications, so be sure to check with a healthcare provider before taking any supplements to ensure their safety.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Additionally, we surveyed over 60 adults to get their feedback on their level of satisfaction with the multivitamins they take, including taste, texture, ingredient transparency, convenience, and value.

While we hope this serves as a guide, we recommend consulting with your healthcare provider before taking any supplements. 

What to Look For in a Multivitamin

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, and Informed Choice. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.

The Types of Multivitamins

Multivitamins are available in capsule, tablet, gummy, and liquid forms. Gummies often include lower doses of each nutrient and typically don’t contain iron. Gummy and liquid versions often also contain added sugar, so check ingredients if you’re watching your sugar intake.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Medication interactions: Multivitamins contain a variety of vitamins and minerals, some of which may interact with other medications or supplements. For example, vitamin K, which is found in most multivitamins, interacts with warfarin (Coumadin), a blood thinner. If you take a blood thinner, work with your doctor or registered dietitian to determine if a multivitamin is safe for you—and if so, at what dose. If you take other medications or supplements, be sure to review potential interactions with your healthcare provider.

Nutrient absorption: Some nutrients may decrease the absorption of others. Iron and calcium compete for absorption, which is why most quality multivitamins will have one but not both. The minerals you need will depend on your diet. High doses of iron may also inhibit zinc absorption.

Added ingredients: Many multivitamins also contain herbs, antioxidants, enzymes, and probiotics. Because the research on efficacy and safety varies significantly for each different additional ingredient, it’s best to check with a healthcare professional before taking a multivitamin with these added ingredients. 

How Much To Take

There is no standard dose for multivitamins, though most manufacturers use daily values (DVs), dietary reference intakes (DRIs), and adequate intakes (AIs) to determine the dosage of each vitamin or mineral included in a multivitamin.

Some manufacturers add more than the recommended amount of certain vitamins and minerals since emerging research suggests there may be additional benefits from higher doses. In addition, the nutrient bioavailability (the amount your body absorbs) from supplements varies by vitamin or mineral type and form, so higher amounts of certain nutrients may be included assuming your body won't absorb the entire dose.

It’s important to ensure that no nutrients in your multivitamin exceed the upper limit as established by the National Institute of Health Office of Dietary Supplements. 

Your body filters and eliminates excess water-soluble vitamins (the B vitamins and vitamin C), so it is difficult to overconsume them. However, fat-soluble vitamins (vitamins A, E, D, and K) can be stored in fat tissue and are dangerous when consumed in excess. The minerals iron, calcium, iodine, magnesium, selenium, copper, molybdenum, and manganese can also be damaging if consumed in excess.

Do You Need to Take Multivitamins Every Day?

Nutrient needs vary by individual and will depend on your specific diet, nutrient deficiencies, and reasons for taking a multivitamin. Some nutrients, such as vitamin D, folic acid, calcium, and iron, can take longer to reach optimal levels, so those with deficiencies may benefit from taking multivitamins daily.

You can help ensure that you are not exceeding micronutrient upper limits by running your multivitamin pick by your healthcare provider before you start taking it, sticking to reputable multivitamins that do not have unnecessary additives, and getting annual blood work to make sure your micronutrient levels are within the normal range.

Our Experts

These two dietitians helped give insight into which multivitamins are best for women and considerations for taking multivitamins.

  • Lauren Manaker, MS, RDN, LDN, CLEC, CPT, is an award-winning registered dietitian, lactation counselor, and book author with almost two decades of experience providing evidence-based information to the general public on a variety of nutrition-related topics
  • Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, and educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She is also one of our nutrition commerce update editors

Frequently Asked Questions

  • When is the best time to take a multivitamin?

    The best time of day to take a multivitamin is when you can remember to take it consistently. However, there are benefits to taking it with food or shortly after a meal. Many vitamins and minerals—specifically those that are fat-soluble—are best absorbed when consumed with food. In addition, some people find that taking a vitamin on an empty stomach can lead to nausea or other digestive upset.
    Also, note any potential interactions with other supplements or medications you may take to determine the best schedule for you.

  • Do multivitamins prevent chronic disease?

    The research on the benefits of multivitamins in warding off chronic disease is mixed. While some research shows that people who take a multivitamin have better health, it is hard to draw conclusions from this research. Most research on multivitamin use and chronic disease is observational. This kind of research relies on participant reporting, which is not always accurate.
    Additionally, it has been shown that people who take multivitamins also exhibit other healthy behaviors, such as eating a well-balanced diet, exercising, and not smoking. Therefore, it’s difficult to conclude that multivitamins are a factor in improving health.

Why Trust Verywell Health

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with her master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating the research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.

Shushy Rita Setrakian, MS, RDN, is a registered dietitian who works with patients to meet their health goals and educates them by converting nutrition science into meaningful dietary recommendations. She also specializes in supplement research and analysis and analyzes feedback on multivitamins for taste, texture, etc.

21 Sources
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  2. van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The synergistic interplay between vitamins D and K for bone and cardiovascular health: a narrative review. Int J Endocrinol. 2017;2017:7454376. doi:10.1155/2017/7454376

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  5. Bloor SR, Schutte R, Hobson AR. Oral iron supplementation—gastrointestinal side effects and the impact on the gut microbiota. Microbiol Res. 2021;12(2):491-502. doi:10.3390/microbiolres12020033

  6. National Institutes of Health Office of Dietary Supplements. Iron: fact sheet for health professionals.

  7. National Institutes of Health Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for health professionals.

  8. María Remes Troche J, Coss Adame E, Ángel Valdovinos Díaz M, et al. Lactobacillus acidophilus LB: a useful pharmabiotic for the treatment of digestive disorders. Therap Adv Gastroenterol. 2020;13:1756284820971201. doi:10.1177/1756284820971201

  9. Shimizu M, Hashiguchi M, Shiga T, Tamura HO, Mochizuki M. Meta-analysis: effects of probiotic supplementation on lipid profiles in normal to mildly hypercholesterolemic individuals. PLoS One. 2015;10(10):e0139795. doi:10.1371/journal.pone.0139795

  10. National Center for Complementary and Integrative Health. Ashwagandha.

  11. National Institutes of Health Office of Dietary Supplements. Choline: fact sheet for health professionals.

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  19. Harvard T.H. Chan School of Public Health. Should I take a daily multivitamin?.

  20. National Institutes of Health Office of Dietary Supplements. Vitamin K: fact sheet for health professionals.

  21. Hambidge KM. Micronutrient bioavailability: Dietary Reference Intakes and a future perspective. Am J Clin Nutr. 2010;91(5):1430S-1432S. doi:10.3945/ajcn.2010.28674B

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