When it comes to nutritional supplements, investing in a quality multivitamin is often the smartest decision. Be wary of those that add additional ingredients such as chia seeds and botanical ingredients purely for marketing reasons.

Research indicates that multivitamin users tend to be those who follow healthy eating practices and other beneficial practices, and have lower rates of micronutrient deficiencies compared with non-users.

Vitamin A

The body needs thirteen vitamins and approximately 15 minerals in order to produce hormones, boost immunity, maintain nerves and organs efficiently, foster growth and development, and ensure growth and development. Multivitamins typically supply these essential nutrients (with some notable exceptions being folic acid needed to prevent neural tube defects in infants and iron, which may be difficult to obtain through diet alone.)

An effective multivitamin shouldn’t absolve you from responsibility for eating poorly; rather, working with an accredited registered dietitian or nutritionist can help determine if this approach is the most appropriate choice for you.

Some individuals are at greater risk for nutritional deficiencies, particularly women, older adults, and those living with specific medical conditions. These individuals would benefit from taking a multivitamin that contains calcium, vitamin D, and magnesium to decrease their risk of bone fractures and osteoporosis.

Vitamin C

Multivitamins can be useful in supplementing healthy diets and helping prevent nutritional deficiencies, but if they’re being used as a way to make up for poor choices in terms of nutrition and diet. A registered dietitian or nutritionist will be able to assess your vitamin and mineral levels as well as make personalized recommendations regarding supplementation.

Certain groups such as pregnant women, seniors or children may require specific vitamins and minerals that may be difficult to meet via multivitamins; such as folate for neural tube development support, calcium for bone health or iodine to guard against thyroid disease. Individuals in these categories should seek targeted multivitamins that have been third-party certified by NSF International or U.S. Pharmacopeia Corporation to provide added assurance of quality and purity; additionally they should consider products with minimal fillers or additives to maximize absorption.

Vitamin D

Vitamin D is an essential fat-soluble vitamin needed to promote bone health and regulate normal calcium metabolism. The Food and Nutrition Board has set Tolerable Upper Intake Levels for vitamin D consumption that ensure that daily doses won’t lead to long-term adverse health consequences.

Studies have suggested that multivitamins may improve some aspects of health, including cancer risk reduction. Unfortunately, large-scale trials such as the Physicians’ Health Study II and COSMOS randomized clinical trial published in The American Journal of Clinical Nutrition found no indication that multivitamin supplements significantly decreased cancer or cardiovascular disease mortality rates.

Multivitamins can help supplement a diet and meet all nutritional requirements, but should not be seen as an excuse to consume an unnutritious diet. Instead, make sure your meals contain plenty of vegetables, fruit and whole grains – or use multivitamins as an excuse!

Vitamin E

Vitamin E is widely recognized for its antioxidant capabilities, helping to counteract free-radicals which attack cell lipid layers and cause signs of ageing. Vitamin E also plays an integral role during gestation and breastfeeding to safeguard key fatty acids for proper infant and child development.

Multivitamins can help fill in any nutritional gaps in an otherwise balanced diet and may be especially useful for older adults, pregnant women and people living with specific medical conditions that limit nutrient absorption. When selecting your multivitamin supplement be sure it contains no synthetic additives or fillers and comes from real food sources for maximum nutritional benefit.

Megadoses of vitamins are rarely necessary and may produce unpleasant side effects, including nausea and stomach upset. Avoid taking multivitamins that exceed the Recommended Daily Amount as taking more can increase your risk for cardiovascular disease and cancer.

Vitamin K

Multivitamins provide many health advantages, from filling nutritional gaps and decreasing cancer risks to improving eye, heart and bone health. But these supplements shouldn’t replace leading a balanced lifestyle with diet alone.

Look for multivitamins that contain as close to 100% of the Recommended Daily Allowance as possible and are free from additives and fillers, and meet your specific nutrient needs, which may differ based on age, gender and health issues. For instance, women consuming lower levels of phylloquinone (vitamin K1) were found at greater risk for hip fractures during old age whereas observational studies have linked high intakes of vitamin K with reduced osteoporosis for women and enhanced bone health for men (14)

Calcium

Calcium is best known for its role in bone health; however, it also benefits muscle and nerve function, blood pressure regulation, hormone secretion, multivitamin supplementation and hormone production. Multivitamins that contain fortified calcium should help you meet this daily need. Take small doses throughout the day alongside dairy products or fish with edible bones for maximum effectiveness.

Food supplements, like multivitamins, should never replace medical advice from your GP or registered dietitian. A registered dietitian or GP can assess your diet to see which nutrients may be missing and make recommendations accordingly, whether that involves dietary changes or specific vitamin or mineral supplements. Also be mindful to look out for potential interactions between medications – pick multivitamins bearing the USP third-party mark to guarantee they adhere to quality standards.

Magnesium

Magnesium is an essential nutrient and can be found naturally in foods like beans, nuts and seeds as well as fortified whole grains and breakfast cereals. Magnesium can easily be obtained via diet or through supplements in the form of oxide chloride citrate etc that differ in how efficiently they’re absorbed by your body.

Magnesium is an indispensable mineral, supporting multiple bodily processes and helping to prevent or alleviate various health conditions. According to national nutrition surveys, as many as 48% of Americans do not consume the recommended daily allowance of magnesium. Higher intakes may protect against chronic diseases like high blood pressure, type 2 diabetes and osteoporosis while improving insulin sensitivity while managing type 2 diabetes more efficiently.

Iron

Multivitamins should complement, not replace, a balanced diet of nutrient-rich foods. However, multivitamins may be beneficial for people who have dietary restrictions or health conditions which hinder nutrient absorption; such as those suffering from celiac disease. They may also find benefit in using more readily absorbed variants like methylated B vitamins (which have more rapid absorption).

Select a multivitamin made with real, whole food sources to maximize absorption. In particular, steer clear of those containing both iron and calcium together, as this may hinder absorption by your body. A good multivitamin should address nutritional deficiencies while supporting bone, heart and eye health as well as helping promote pregnancy while increasing energy levels.

Zinc

Zinc is an essential trace mineral necessary for many biochemical reactions in our bodies, from DNA synthesis and protein production, to immune cell function, cell growth and development, digestion and wound healing. Studies have shown that supplementing with zinc can reduce inflammation and oxidative stress.

Zinc deficiency is uncommon among industrialized nations, but can occur among elderly individuals and those on restrictive diets. Alcoholics and those suffering from malabsorption syndromes like Crohn’s or celiac disease can also experience this deficiency, while supplementation during pregnancy reduces rates of fetal loss and death.

Both trials — Physicians Health Study and Nurses’ Health Study — found that taking multivitamins reduced the risk of certain cancers and chronic diseases. But before taking additional zinc or other supplements over an extended period, always consult your physician first as taking too much can cause toxicity.

Vitamin B6

Vitamin B6 is an indispensable nutrient, essential to your mood, appetite and sleep. Its role includes making neurotransmitters such as serotonin and norepinephrine which send signals directly to the brain; and producing melatonin which controls your biological clock. Furthermore, your body requires vitamin B6 in order to absorb vitamin B12 and folate efficiently as well as lowering levels of homocysteine that has been linked with cardiovascular disease.

Health experts typically advocate for eating healthily to meet nutritional needs, yet multivitamin supplements may fill any nutritional gaps caused by poor eating, illness or ageing. When taken as directed, most side effects from multivitamin supplements tend to be minimal and quickly resolve themselves; however, before beginning new supplements always seek medical advice first as high doses of certain vitamins or minerals can be harmful so be certain the dose you take is safe for your individual situation.