Multivitamins Myth Busting: Are they Essential?

Written by Holley Samuel MEd, RD, CSSD, CPT & Gillian Hotaling, nutrition intern

In the most recent episode of the Holley Fueled Nutrition Podcast, I dive into the world of multivitamins as part of my supplement myth-busting series. Multivitamins have been a staple in the supplement industry for decades and are often thought of as an essential part of a healthy diet. But are they essential for everyone to take? In this episode, I explore the claims, the research, and what you need to know about multivitamins.

What’s the deal with Multivitamins?

A multivitamin is usually a dietary supplement that includes a range of essential vitamins, many of which might be lacking in a typical diet. Vitamins are categorized based on their solubility: fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (C and the B-complex). These vitamins are crucial for maintaining normal metabolic and biochemical processes, altough they are present in much smaller quantities within foods. Most multivitamin supplements contain a combination of vitamins and minerals and commonly include vitamins B, and D, calcium and magnesium. However, it is critical to know that not all multivitamins are created the same. Multivitamins supplements can contain different vitamins and minerals, a different dosage or may be aimed at a target population.

Multivitamins can be found in drug stores such as CVS, Rite Aid, or Walgreens, retail stores like Target, supermarkets and can be found countless places online. You may have noticed this before on multivitamin bottles, but they are marketed towards different populations. Multivitamins are marketed in various forms tailored to different demographics, such as men, women, children, teens, and women over 40. The differences often lie in specific nutrients included to address particular health needs. For instance women’s multivitamins may contain more iron to compensate for menstrual blood loss, while a multivitamin marketed toward women over 40 may contain more calcium to help strengthen bones as they age.

The Recommendations

Given the complexity and variability of multivitamins, there are several factors to think about before purchasing a multivitamin supplement. First and foremost, a multivitamin should not replace nutrient dense foods, but could supplement your diet and thus benefit some athletes. I recommend working with a Sports Dietitian to determine what works best for you as an individual since everyone’s needs are different. You can check out ways to work with me here.

As mentioned in many of my supplement myth busting podcast episodes, it is ideal to choose supplements that undergo third-party testing since supplements are not regulated by the FDA. Choosing supplements, in this case a multivitamin, that is third-party tested ensures that the product has what it contains what it says on the label and is free from harmful contaminants.

The Key Takeaway

Before supplementing, focus on consuming enough foods first to meet vitamin and mineral recommendations.
Not all multivitamins are created equal, and their formulations can vary.
Get bloodwork done & work with a sports dietitian to determine which supplements and nutrition interventions are specific to your needs before blindly supplementing

To learn more about what differentiates multivitamins from one another, click here to listen now.

References

NCI Drug Dictionary. Comprehensive Cancer Information - NCI. Accessed August 15, 2024. https://www.cancer.gov/publications/dictionaries/cancer-drug/def/multivitamin https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/.

Office of dietary supplements - multivitamin/mineral supplements. NIH Office of Dietary Supplements. Accessed August 15, 2024. https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/.

Multivitamins: Are They Necessary?