Cod liver oil is an excellent source of omega-3 fatty acids, vitamin D, and vitamin A. However, taking more than 1—2 tablespoons 14—18 ml per day is not recommended. In some cases, they may even provide excessive amounts of certain nutrients.

If you want to boost your nutrient intake through diet alone, consider adding some of these nutritious, whole foods to your routine. The foods you eat play a big role in your overall health. Learn how to get the vitamins you need — including vitamins A, B, C, D, E, and K — in your….

There are eight B vitamins that all play vital roles in your body. Here are 15 healthy foods high in one or more B vitamins. This article lists 20 foods that are high in vitamin A. This is a fat-soluble vitamin that plays an essential role in eye and immune health.

Some nutrient-dense foods can be really expensive, yet many healthy foods are actually quite affordable. Here are 28 foods that are healthy and cheap. This article lists 20 foods that are high in vitamin E. This powerful antioxidant helps protect cells from oxidative stress and is crucial for good….

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 8 Foods That Beat a Multivitamin. By Adda Bjarnadottir, MS, RDN Ice — Updated on February 15, Whole foods tend to be loaded with nutrients.

In general, getting your nutrients from foods is better than getting them from supplements. That said, some foods are much more nutritious than others.

Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. Share on Pinterest. SUMMARY A single serving of fresh kale provides a good proportion of the RDI for vitamins K1 and C.

It even exceeds the upper level of safe intake, which is 1, mcg per day. SUMMARY Liver contains very high amounts of vitamin B12, vitamin A, and copper.

Brazil Nuts. The RDI is 50—70 mcg, which may be achieved by consuming just 1 large Brazil nut. Each nut may provide up to 95 mcg of selenium. The body recognizes and absorbs the nutrients naturally found in foods much better than a supplement. Or you can consume an orange and receive not only vitamin C, but also beta carotene, calcium and other nutrients.

The orange is a better choice. Because many foods also contain fiber and phytochemicals — substances that may protect against certain cancers, heart disease, osteoporosis and diabetes.

Supplements don't include these substances. However, as mentioned above, a daily vitamin is sometimes a good option to support health and well-being. Anne Harguth is a registered dietitian in Nutrition in Waseca , Minnesota.

Skip to main content. Recent Posts. Speaking of Health. Topics in this Post. If you click on links we provide, we may receive compensation.

Learn more. Supplements to help support your nutritional needs. Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people.

Food is the preferred source of nutrients, but if you are unable to meet your vitamin and mineral needs through food alone, multivitamins can be helpful to fill in the gaps. If you follow a restrictive diet, eliminate entire food groups, have a diagnosed deficiency, have a medical condition, or take medications that interfere with nutrient absorption, you may want to consider a multivitamin.

Additionally, taking multivitamins designed for specific stages of life that require increased vitamin and mineral needs may be beneficial, such as before and during pregnancy.

Multivitamins typically contain essential vitamins and minerals ; however, some multivitamins also contain additional herbs, probiotics, and enzymes, some of which have little to no evidence to support use—and may or may not be safe choices for you.

Bottles should be dark or completely blocked from sunlight to prevent potential damage. When selecting our top picks of multivitamins, we prioritized products that are third-party tested, research-backed, and that contain quality ingredients, including optimal forms of certain vitamins and minerals.

We also selected formulas that do not exceed the established Tolerable Upper Intake Level UL for any individual nutrient, as outlined by the National Institutes of Health.

Lastly, we excluded multivitamins with herbal blends or enzymes that are not supported by adequate research. Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.

Form: Capsule Serving Size: 2 capsules Servings per Container: We are a big fan of many of Thorne's products since they prioritize quality and often have third-party certifications. It's also NSF Certified for Sport , a robust credential that verifies supplement contents and ensures it is free of unsafe levels of contaminants and substances banned for athletes.

It contains the active form of folate, which may help your body absorb and utilize this nutrient. Emerging research suggests K2, along with vitamin D, plays a role in bone health and cardiovascular disease.

Although it contains more B vitamins than needed, our bodies can easily eliminate excess B vitamins, and therefore these nutrients are not known to be harmful in high doses.

Since absorption rates vary from person to person, a higher dose might be beneficial for some people. Form: Capsule Serving Size: 1 capsule Servings per Container: Nature Made Multi is a favorite among those looking for a quality vitamin at an affordable price.

It contains a wide variety of essential nutrients, including an adequate dose of vitamin D, a vitamin that you may not be getting enough, particularly if you have limited sun exposure. We like that this product is third-party certified by USP , one of the most reputable certification organizations, and is just a single-pill dose.

The amount of iron in this supplement may not be needed for men and postmenopausal women, both with an RDA of 8 milligrams, unless they have a diagnosed deficiency or a diet low in iron. some people find that supplementing with iron can lead to gastrointestinal distress , including nausea and constipation.

However, those side effects are typically associated with higher doses of 45 milligrams per day or more. Form: Tablet Serving Size: 2 tablets Servings per Container: Their multivitamin offers a base of key vitamins A, C, D3, E, K, B6, and B12, as well as minerals magnesium, potassium, choline, and calcium.

From there, you have the option to add additional vitamins and minerals, as well as herbal supplements and probiotics, to your daily packet, depending on your specific nutritional goals.

We like that all of their supplements are both internally and third-party tested for purity and potency and are formulated based on evidenced-backed science. They also offer a research-backed questionnaire to help guide your supplement selections, which is a helpful resource in determining your potential supplement needs.

While this does not replace the individualized advice of a healthcare professional, it can be a helpful place to start. Form: Gummy Serving Size: 6 gummies Servings per Container: The Smarty Pants Adult Formula is a good option if you're looking for a versatile multivitamin that can work for men and women of all ages.

It contains vitamins A, C, D, E, and K, as well as B vitamins, including the active, methylated forms of B12 and folate, and key minerals zinc and iodine. We also like that it contains fish oil with EPA and DHA omega-3 fatty acids.

They are third-party tested and NSF Certified ensuring there are no harmful contaminants such as pesticides and heavy metals in the product. And the bottles—although plastic—are made from recycled materials. One serving is six gummies, which may feel like a lot to take daily, but since they are in a tasty gummy form, people may enjoy taking them.

Form: Tablet Serving Size: 1 tablet Servings per Container: Garden of Life mykind Organics Women's Once Daily Multi checks a lot of boxes for things you may want in a supplement. It is made from only organic whole foods and provides adequate amounts of essential vitamins and minerals for women , including vitamin D and vitamin K2.

If your diet is limited in these nutrients, you may want to consider a different multi or adding additional individual supplements to target your needs. The organic whole-food blend is listed on the label, so be sure to check all of the ingredients if you have any food allergies or if you are taking medications that can have potential interactions with certain herbal ingredients.

This supplement is USDA Organic , NSF Certified , gluten-free certified, vegan, and kosher. Green Building Council. Form: Capsule Serving Size: 8 capsules Servings per Container: FullWell is dedicated to producing science-backed supplements to support women's pre- and postnatal nutritional needs.

They also offer a men's multivitamin to support men's reproductive and sperm health. We love that each batch is third-party tested and provides dosages based on the latest research.

This prenatal vitamin includes methylated forms of B12 and folate, readily available forms of two key nutrients during pregnancy. Choline is an important nutrient for fetal development that many prenatal supplements lack. Also of note is the high dose of 4, IU vitamin D , which experts agree is safe and may help to prevent and correct vitamin D deficiencies in pregnant women.

However, the optimal vitamin D dosage for pregnant women is still an emerging area of research, and this supplement is at the high end of the established Upper Tolerable Intake Level. We recommend speaking to a healthcare professional to discuss which prenatal supplement is best suited to your individual needs.

Form: Gummy Serving Size: 4 gummies Servings per Container: People over 50 have different nutrient needs—especially women.

It can be important to consider vitamins that support bone health, like vitamin D and K2, as well as those that can support healthy aging. Omega-3 fatty acids are linked to a number of health benefits, including reduced inflammation and lower risk for chronic disease, and lutein and zeaxanthin may contribute to lower cholesterol and support eye health.

As with other SmartyPants supplements, these are NSF tested and certified , making them a solid choice. It contains adequate amounts of most vitamins and minerals without unnecessary large doses or extra add-ins.

We also love that it comes at a budget-friendly price compared to other multivitamins on the market. Iron needs for men are lower with an RDA of 8 milligrams per day, compared to menstruating and pregnant women with an RDA of milligrams per day , so iron supplementation is usually not needed for men.

Choosing a men's multivitamin without iron, can help prevent over supplementation of iron. These tablets are gluten-free and contain no artificial colors or flavors.

There are few kids' multivitamins that are third-party tested and approved, so we like Smarty Pants Kids Multi with Omega, which is NSF Certified. In addition to DHA, it contains key vitamins and minerals important for growth and development at appropriate dosages to help fill potential nutrient gaps in your child's diet.

These tasty gummies will likely make your child more accepting of taking their vitamins. We appreciate that it is free of artificial sweeteners, colorings, and flavors. It is sweetened with organic cane sugar, with 5 grams of sugar per serving.

The recommended dosage is four gummies per day for children four years and older. If you prefer a gummy form, try SmartyPants Adult Formula Gummies which is also NSF certified and contains key vitamins and minerals plus omega-3s.

However, research has shown that multivitamins are effective at reducing the risk of vitamin and mineral deficiency and ensuring adequate nutrient intake, particularly in the case of people with limited variety in their diet.

People who may benefit from taking a multivitamin include:. Those who eat a limited diet: Those following vegan or vegetarian diets, restricted diets due to a health condition, or those who have difficulty eating a wide range of foods, may benefit from supplementing with individual vitamins or minerals or taking a multivitamin.

Pregnant people and people who are lactating: Multivitamins during pregnancy are effective in helping reduce the risk of birth defects and other negative birth outcomes and can help lactating women achieve their higher nutrient needs while breastfeeding.

Older adults: If an older adult has decreased intake because they have trouble chewing and swallowing, have taste changes, or have a depleted appetite because of their emotional state, such as depression or loneliness, they may need a multivitamin supplement.

Additionally, their bodies may have decreased absorption of certain nutrients, which may warrant a supplement. People with poor absorption: People who may have a decreased ability to absorb nutrients because one of the following may benefit from a multivitamin.

It is important to note that different multivitamins contain different combinations and doses of nutrients, which should be reviewed with a healthcare provider before beginning that supplement.

Some people need to be cautious about certain nutrients. For example, iron, which is found in many multivitamins, may cause constipation for some people, especially those who already have digestive problems.

Other nutrients like potassium can be problematic for people with certain health conditions like chronic kidney disease. People who may not benefit from a multivitamin include:. Those taking certain medications : Multivitamins can interact with certain medications, so be sure to check with a healthcare provider before taking any supplements to ensure they are safe.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market.

Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants.

Trusted third-party certifications include ConsumerLab. com, NSF, USP, and Informed Choice.