When to Consider a Multivitamin

Understanding Your Nutrient Needs

If you ask any Registered Dietitian about the best strategy for meeting nutrient needs, chances are they will promote a well-balanced meal plan filled with nutrient-rich foods and beverages. However, when your meal plan falls short of the daily recommendations for essential vitamins and minerals, a multivitamin may prove beneficial.

It’s estimated that approximately 40% to 50% of Americans take a daily multivitamin. Multivitamins are designed to supplement your diet, helping to prevent long-term nutrient deficiencies. As Roberta Anding, MS, RD, director of sports nutrition at Texas Children’s Hospital in Houston, explains, “[Supplements] can plug nutrition gaps in your diet, but it is short-sighted to think your vitamin or mineral is the ticket to good health – the big power is on the plate, not in a pill.”

Food vs. Supplements

While it’s always preferable to get your nutrients from food—since whole foods offer additional benefits like phytochemicals, carotenoids, and fiber—many Americans still fall short in key areas. According to the 2010 Dietary Guidelines for Americans published by the USDA, deficiencies in vitamin D, vitamin C, magnesium, and potassium are common. Factors such as age, gender, pregnancy, post-menopause, food avoidance, and allergies can contribute to these gaps.

Safe Supplementation Practices

If you’re unable to meet specific nutrient needs or require higher amounts of certain nutrients, supplementing with a multivitamin may be a wise choice. Always consult your doctor before taking any supplement and adhere to recommended daily limits to avoid potential adverse effects. For instance, consuming more than 2,000 mg of vitamin C daily may result in diarrhea, nausea, headaches, hot flashes, fatigue, and insomnia.

When choosing a multivitamin, consider the following guidelines:

• Ensure the product does not provide more than 100% of the daily value for any nutrient.
• Take into account nutrient intake from plant-based and fortified foods, as well as other supplements.
• Opt for a high-quality supplement that has been tested by a third party.

For more details on selecting a supplement, read the blog post, “Choosing a High Quality Supplement.”

Bottom Line

Taking a multivitamin is a low-risk advantage—a form of nutritional insurance—when it is used to fill dietary gaps without exceeding 100% of the daily value of any nutrient. A well-chosen multivitamin can be a practical addition to your overall nutrition strategy.