Is it a good idea to take a multivitamin every day? What experts say

November 21, 2025 •

4 min read

According to the National Health and Nutrition Examination Survey, nearly 60% of U.S. adults have used a dietary supplement within the past 30 days. This widespread practice raises the question: is it a good idea to take a multivitamin every day, or is a balanced diet sufficient for most people?

Quick Summary

This article explores the effectiveness of daily multivitamins, examining the scientific evidence for and against their routine use. It details who might benefit most, potential risks, and provides guidance on how to make informed decisions about supplementation.

Key Points

Not a Universal Requirement: For healthy adults with a balanced diet, a daily multivitamin is generally not necessary and may not offer substantial health benefits.
Targeted Use is More Effective: Multivitamins are most beneficial for specific populations, such as pregnant women (folic acid), older adults (B12, D), and individuals with restrictive diets (vegans) or malabsorption issues.
Food is Superior: Nutrients from whole foods are absorbed more effectively and offer a broader range of beneficial compounds, like fiber and phytochemicals, that supplements cannot replicate.
Potential Risks Exist: Combining multivitamins with other supplements or fortified foods can lead to excessive intake, with potential risks such as toxicity from fat-soluble vitamins.
Consult a Professional: Always speak with a healthcare provider before starting a daily multivitamin to determine specific needs and avoid potential interactions with medications.

The purpose and components of multivitamins

Multivitamins are dietary supplements containing a combination of vitamins, minerals, and sometimes other ingredients like herbs or amino acids. They are widely used with the belief that they can improve overall health, fill nutritional gaps, and prevent chronic disease. However, the composition of multivitamins is not standardized, with formulations varying widely between brands based on age, gender, or specific health goals. It is crucial to remember that multivitamins are designed to supplement, not replace, a healthy diet. Whole foods offer not only vitamins and minerals but also fiber and other beneficial compounds that supplements cannot fully replicate.

Who might benefit from a daily multivitamin?

While a balanced diet should be the primary source of nutrients, some individuals may benefit from daily multivitamin use. These include:

Older Adults: As people age, vitamin B12 absorption can decrease. Older adults may also have higher needs for vitamin D and calcium. A multivitamin tailored for older adults (often labeled 50+) can help address these specific needs.
Pregnant and Breastfeeding Women: These individuals have increased nutrient requirements, particularly for folic acid, iron, and iodine, to support both maternal health and fetal development. Prenatal vitamins are specifically formulated to meet these higher needs.
People with Restricted Diets: Vegans and vegetarians may lack sufficient vitamin B12, iron, and calcium, as these are often abundant in animal products. Individuals on low-calorie diets or those who avoid certain food groups may also find a multivitamin useful.
Individuals with Medical Conditions: Certain gastrointestinal conditions, like celiac disease or inflammatory bowel disease, can impair nutrient absorption. For these patients, a multivitamin, prescribed by a healthcare provider, can help ensure adequate nutrition.

Scientific evidence on daily multivitamins

The scientific community holds a mixed view on the benefits of daily multivitamin use for the general population. While some studies have suggested potential benefits, overall, the evidence is inconsistent.

Chronic Disease Prevention: Large-scale studies and reviews have generally found little to no benefit of multivitamins in preventing chronic diseases like heart disease and cancer in healthy adults. The U.S. Preventive Services Task Force (USPSTF) concluded there is insufficient evidence to recommend for or against multivitamin use for the prevention of cardiovascular disease or cancer.
Cognitive Function: Some research, particularly in older adults, has shown potential benefits for cognitive function and memory with multivitamin use. One ancillary study to the COSMOS clinical trial involving older adults found that MVM use improved cognitive function over three years.
Mortality: A large 2024 analysis tracking nearly 400,000 healthy U.S. adults over two decades found no association between regular multivitamin use and a lower risk of death from any cause, including heart disease and cancer.

Potential risks and considerations

While generally safe for healthy individuals when taken at recommended doses, multivitamins are not without risks, especially when combined with other supplements or fortified foods.

Excessive Intake: Taking multivitamins in addition to a nutrient-dense diet or other supplements can lead to excessive intake of certain nutrients, potentially exceeding the Tolerable Upper Intake Level (UL). Excess fat-soluble vitamins (A, D, E, K) are stored in the body and can become toxic.
Interactions with Medications: Some vitamins can interact with medications. For example, high doses of vitamin K can decrease the effectiveness of blood thinners like warfarin. It is always best to consult a healthcare provider, especially if you are on other medications.
Smokers: Individuals who smoke or have a history of smoking should avoid multivitamins with high doses of beta-carotene or vitamin A, as studies have linked these to an increased risk of lung cancer in this population.

Multivitamin vs. Nutritious Whole Foods

Experts consistently emphasize that the best source of vitamins and minerals is a varied and balanced diet rich in whole foods. A pill cannot replicate the complex array of nutrients and beneficial compounds found in nature.


Feature	Multivitamin Supplement	Nutritious Whole Foods
Nutrient Complexity	Contains a fixed set of isolated vitamins and minerals; can lack other essential compounds.	Offers a vast and complex array of vitamins, minerals, fiber, antioxidants, and other phytochemicals.
Absorption	Bioavailability and absorption can be variable and depend on the form of the nutrient.	Nutrients are absorbed synergistically and more efficiently by the body.
Risk of Toxicity	Risk of excessive intake is present, especially with fat-soluble vitamins and if combined with other supplements.	Toxicity is highly unlikely; the body naturally regulates intake from food.
Purpose	To fill specific nutritional gaps or address diagnosed deficiencies.	To provide the foundation for optimal health and overall well-being.
Cost	A potentially expensive annual expense, often exceeding the cost of nutrient-dense food.	A more cost-effective long-term investment in health, especially when prioritizing fresh, minimally processed foods.

Conclusion: The Final Verdict on Daily Multivitamins

For the vast majority of healthy adults who eat a balanced diet, taking a daily multivitamin is not an absolute necessity and may offer no significant health benefits, such as preventing chronic disease or increasing longevity. However, multivitamins can serve as a form of "nutritional insurance" for those with dietary gaps, restrictive diets, or specific life stages like pregnancy or old age. The decision of whether to take a multivitamin every day is a personal one that should be made after consulting a healthcare provider. A doctor can help determine if there is a documented deficiency or a specific need, such as increased folic acid for pregnant women or B12 for older adults. Ultimately, the consensus among experts is clear: supplements are not a shortcut to good health, and the best path to long-term wellness remains a diverse, nutritious diet.

This article is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before beginning any supplement regimen.

Frequently Asked Questions

Specific groups who might benefit include pregnant women who require higher levels of folic acid, older adults with potential vitamin B12 absorption issues, people following restricted diets like veganism, and those with medical conditions that affect nutrient absorption.

No, a multivitamin is not a substitute for a healthy diet. It cannot replace the full spectrum of nutrients, fiber, and other compounds found in whole foods. Experts emphasize that supplements should only fill gaps, not compensate for poor eating habits.

While generally safe, risks include excessive intake of certain nutrients, especially fat-soluble vitamins (A, D, E, K), which can build up in the body and become toxic. Interactions with medications are also possible, making a doctor's consultation important.

The evidence is inconclusive. Many large studies and expert reviews, including those from the USPSTF, have found little to no benefit of multivitamins in preventing common chronic diseases in healthy adults.

The most effective and safest way is through a varied and balanced diet that includes a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats. Prioritizing nutrient-dense whole foods over processed ones is key.

If you have a diagnosed deficiency, a doctor will likely recommend a targeted supplement for that specific nutrient, as a multivitamin may not contain enough. This approach is often more effective and safer than relying on a multi for a specific issue.

When choosing a multivitamin, consider your age, gender, and dietary needs. Look for products designed for specific demographics (e.g., senior formulas) and those with third-party quality certifications (e.g., USP). Always discuss options with a healthcare provider.