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If you've been to a grocery store lately, you've probably noticed all the vitamins and supplements near the pharmacy. It's no wonder — there are more than 90,000 different supplements available in the United States,1 and 74% of adults take at least one. It's thought that they can help with general health and may reduce the risk of chronic conditions.
But do you really need them? Let's break down the facts.
Do multivitamins and vitamins work?
For most people, probably not. Studies show that in most cases, multivitamins don’t reduce the risk of heart disease, cancer, or memory loss.3 But sometimes, vitamins can help. A recent study found that older adults who took a daily multivitamin did better on memory tests.4
However, most adults can get the vitamins and minerals they need from a balanced diet. Fruits, vegetables, whole grains, and proteins — like beans and lentils — offer other things your body needs, like fiber and antioxidants. So instead of reaching for a vitamin bottle, focus on eating well.
If you’re not sure whether you’re already getting enough vitamins and minerals, you can use a tool like the U.S. Department of Agriculture’s online nutrition calculator.
Vitamins versus multivitamins: What's the difference?
Vitamins are single nutrients your body needs, like vitamin C or vitamin D. Multivitamins are pills that have many different vitamins and minerals in one.
Single vitamins might be good if you're low on just one nutrient. Multivitamins try to cover all your bases, but they're not always necessary if you eat well.
When might you need vitamins? You could benefit from a supplement if you're:
- Pregnant, or trying to get pregnant, breastfeeding or chestfeeding — Folic acid, calcium, and iron can help keep you and your growing baby healthy.
- 50 or older — As you age, your body has a harder time absorbing vitamin B12, and you may need more vitamin D and calcium for bone health.
- On a restrictive diet — If you're vegan or vegetarian, have food allergies, or don’t have enough healthy food, it may help you get the nutrients you need.
- A former weight-loss surgery patient — Some surgeries can make it harder for your body to absorb nutrients.
If any of these apply to you, or if you have other nutrition concerns, talk to your doctor about what's right for you.
How do you pick the right vitamins?
If you and your doctor decide you need a vitamin, here are a few things to keep in mind:
- Price doesn't mean quality. In most cases, expensive or brand-name vitamins aren’t any better than store or generic brands with the same levels of vitamins and minerals.
- Always check expiration dates. Toss out old vitamins, and don't buy ones that'll expire before you finish the bottle.
Always tell your doctor and pharmacist about any vitamins you take since some may affect your medication.
Can you take too many vitamins?
Yes, you can. Taking too much of a vitamin can be just as bad as not getting enough. For example, vitamins B and C will usually pass through your body naturally, but vitamins A, D, E, and K can build up over time and cause problems.
In fact, many people end up in the hospital due to problems caused by vitamins and supplements. So it's best to stick to the recommended amounts, or to what your doctor suggests.
Also, some vitamins and minerals can make each other less effective. For example, iron and calcium can interfere with each other's absorption.5 So, if you plan to take more than one daily vitamin, ask a doctor or nutritionist to make sure it's right for you.
What if you’re still not sure about vitamins?
Remember, a balanced diet is the best way to get the nutrients your body needs. Vitamins can't make up for a poor diet. Start checking food labels and nutrition information to compare the recommended vitamin and mineral levels to what you’re eating. You can use a food journal to track what you eat, and then talk to your doctor if you think you still need a supplement.