Millions take multivitamins every day—but do they actually work?
Pharmacist explains who should take multivitamins—and who should skip them
Many people take a daily multivitamin hoping to improve their overall health, but research suggests the benefits depend on who is taking them. While supplements can help fill nutritional gaps for certain groups, experts say they are not a substitute for a balanced diet and may even pose risks when taken unnecessarily.
Research Shows Mixed Benefits
Studies on multivitamins have produced mixed results. Some research suggests they may improve memory and cognitive function in older adults, while certain formulations may help slow the progression of age-related macular degeneration (AMD). However, evidence does not support using multivitamins to prevent dementia, heart disease, or most cancers.
Research has also found that taking multivitamins does not significantly reduce the risk of cardiovascular disease, and high-dose supplements may even be linked to a higher risk of certain cancers in some groups.
Who May Benefit From Multivitamins?
Health experts say multivitamins are most useful for people who struggle to get enough nutrients through diet alone. Those who may benefit include:
- Pregnant or breastfeeding people
- Older adults
- People with nutrient deficiencies
- Individuals with conditions that affect nutrient absorption
- Those following restrictive diets, including vegan diets
- People with limited access to a balanced diet
Prenatal multivitamins, in particular, are recommended during pregnancy to help support healthy fetal development and reduce the risk of complications.
Food Should Still Be the Primary Source
Pharmacists and healthcare professionals continue to recommend getting vitamins and minerals from whole foods whenever possible. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides nutrients in forms the body can absorb effectively while offering additional health benefits that supplements cannot replicate.
Talk to a Healthcare Professional First
Experts advise against taking multivitamins simply as a daily habit without a specific need. If you suspect you have a vitamin deficiency or increased nutritional requirements, consult a healthcare provider or pharmacist. They can recommend appropriate testing and determine whether you need a multivitamin or a targeted supplement instead.
