Thirteen vitamins and about 15 minerals are essential to your health 4. Many produce enzymes and hormones, boost your immunity, and keep your nerves and organs functioning properly 4. Your body also needs these nutrients for reproduction, maintenance, growth, and the regulation of bodily processes.

Multivitamins may offer many of these vitamins and minerals — but in varying amounts. They may also contain other ingredients like herbs, amino acids , and fatty acids. Additionally, some supplements may contain ingredients that can interact with medications, so speak with your healthcare provider before starting a new supplement 5 , 6.

Furthermore, the nutrients in multivitamins may be derived from real foods or made synthetically, making it essential to purchase your vitamins from a reputable manufacturer. In addition to vitamins and minerals, multivitamins may contain herbs, amino acids, and fatty acids — though the amount and number of nutrients can vary.

Heart disease is one of the leading causes of death worldwide 7. Some studies suggest that multivitamins are correlated to a reduced risk of heart attacks and death, while others show no effects 8 , 9 , 10 , However, a more recent study revealed that among women — but not men — taking a multivitamin for more than 3 years was linked to a lower risk of dying from heart disease While some studies indicate that people who take multivitamins have a lower risk of heart disease, others have found no connection.

Overall, the evidence is mixed. Some studies suggest no effect on cancer risk, while others link multivitamin use to increased cancer risk 9 , 11 , 14 , One review examined five randomized controlled trials including 47, people. Two observational studies, one including only women and the other including both men and women, tied long-term multivitamin use to a reduced risk of colon cancer 17 , Multivitamins have been studied for several other purposes, including promoting brain function and eye health.

Several small studies examining specific populations have found that multivitamins can improve memory in older adults 20 , 21 , Multivitamins may also affect your mood. Research has not only revealed links between poor mood and nutrient deficiencies but also between nutritional supplements and reduced symptoms of anxiety and depression 23 , 24 , 25 , 26 , 27 , However, other studies reveal little to no changes in mood 29, Age-related macular degeneration is one of the leading causes of blindness worldwide One study found that taking antioxidant vitamins and minerals may slow its progression and help prevent it 32 , 33 , Furthermore, some evidence indicates that multivitamins may reduce your risk of developing cataracts, another widespread eye disease 35 , 36 , Multivitamins may help improve your memory and mood.

Although high doses of some vitamins and minerals are acceptable for some people, high amounts can be harmful. Pregnant people need to be especially careful with their vitamin A intake, as excessive intakes have been linked to congenital disabilities Vitamin D toxicity is rare and unlikely to develop from multivitamin use.

However, vitamin A toxicity is more common 39 , 40 , 41 , If you take multivitamins and eat many nutrient-dense foods , you could exceed the recommended daily intake of many nutrients.

Smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these nutrients may increase your risk of lung cancer 43 , High doses of certain minerals, such as iron, can lead to stomach upset, constipation, vomiting, and fainting. Particularly, men should be mindful of their iron consumption, as they tend to store more of it than women do, as well as individuals who have hemochromatosis.

This condition can lead to a buildup of toxic levels of the mineral and may cause liver cirrhosis , liver cancer, and heart disease. Those with this condition should also avoid vitamin C supplements Another risk is faulty manufacturing processes, which may cause multivitamins to harbor much larger amounts of nutrients than intended Supplementing with large doses of certain nutrients can have harmful effects.

This is more likely to occur if you take a high-potency multivitamin on top of a nutrient-dense diet. Some individuals, including older adults, vegetarians, and vegans, may need higher amounts of certain vitamins or minerals.

Multivitamins are not a ticket to optimal health. In fact, evidence that they improve health for most people is inconsistent. In some cases, they may even cause harm. Multivitamins pack many nutrients, most of which you may not need.

It may be best to speak with your healthcare provider to decide your best course of action. Eating a balanced diet of fresh, whole foods is much more likely to ensure good health over the long term.

I started taking a daily multivitamin a year after I moved to Washington State. My doctor also recommended I get more vitamin C and Iron, so it was nice to get all three in a single pill.

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VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Whole foods are the best sources of nutrients.

Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. Gummy vitamins are increasingly popular. This article tells you whether they are good or bad for your health.

It doesn't hurt to take a daily vitamin, but do you actually know what goes into it — and does it have vitamin D? If you had to check, you may want to…. Vitamins and other nutrients from whole foods have many health benefits. The same may not apply to synthetic nutrients from supplements.

Vitamin B12 is an essential nutrient that plays many critical roles in the body. Learn about its many health benefits, symptoms of a deficiency, and…. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. MVM use is also more common among the children of women who take supplements; older adults; individuals with more education, a higher income, a healthier lifestyle and diet, and lower body-mass index BMI ; and residents of the western United States [ 1 , 2 ].

MVM use is less common among smokers and members of certain ethnic and racial groups, such as African Americans, Hispanics, and Native Americans, than among Whites.

People take MVMs for various reasons. This section summarizes the evidence on the use of MVMs to increase nutrient intakes and to improve health or prevent chronic disease. Taking an MVM increases nutrient intakes and helps people obtain recommended amounts of vitamins and minerals when they do not meet these needs from food alone [ 9 , 12 ].

The FNB notes that RDAs and AIs for nutrients are levels of intake to ingest, on average, each day from the diet [ 6 ]. The FNB does not address whether or to what extent nutrient supplements can compensate for dietary inadequacies.

Nevertheless, some users consider use of an MVM as a form of dietary or nutritional insurance, a concept first introduced by Miles Laboratories to market its One-A-Day line of nutrient supplements in the s [ 13 ].

MVMs can also increase the likelihood that users will have intakes of some nutrients that are higher than the ULs [ 14 ]. Excess nutrient intakes are even more likely among MVM users who also take single vitamin and mineral supplements [ 15 ]. Results from several studies demonstrate both the use of MVMs for nutritional insurance by some individuals and the potential of MVMs to lead to excessive intakes for others.

In one study, for example, investigators assessed the diets and use of MVMs in a large multiethnic cohort of 90, men and women age 45 and older from Los Angeles and Hawaii [ 16 ]. The greatest improvements in intake were for vitamins A and E and zinc.

Several studies have found that MVM users tend to have higher micronutrient intakes from their diet alone than nonusers [ 15 ]. Ironically, the populations at highest risk of nutritional inadequacy who might benefit the most from MVMs are the least likely to take them [ 1 ].

Pregnant and breastfeeding people, adult women, non-Hispanic Blacks, people of low socioeconomic status, and individuals who are underweight or overweight are among the groups with the greatest risk of deficient intakes of one or more nutrients [ 9 ].

A cross-sectional analysis of a nationally representative sample of 1, pregnant U. people age 20 to 40 years from the — NHANES found that many consumed less than recommended amounts of many nutrients from diet alone [ 17 ].

Among the For example, However, supplement use increased the proportion of pregnant people with some intakes of iron Therefore, the folic acid intakes of pregnant people who take these supplements and consume any foods fortified with this nutrient exceed the UL for this nutrient 1, mcg , even though many do not consume recommended amounts of folate from dietary sources alone [ 18 ].

Even in the United States, the amount of folic acid in prenatal MVM supplements is typically or 1, mcg, which is much higher than the recommended amount mcg to reduce the risk of neural tube defects in babies [ 19 ].

Most studies of the potential value of MVMs to enhance health and prevent disease have been observational and compared individuals who chose to take MVM supplements with others who did not take supplements.

Because people with healthier diets and lifestyles are more likely to use dietary supplements, attributing health benefits that are distinct from the benefits of healthy behaviors to the use of supplements is difficult [ 13 ].

Some studies have suggested potential health benefits or harms from the use of MVMs, but others have found none. Participants in these studies used a wide variety of MVMs containing different combinations and amounts of nutrients.

Clinical trials, where individuals are randomly assigned to take the dietary supplement or a placebo, are better than observational studies for determining whether MVMs might affect disease risk.

However, few randomized controlled trials RCTs have been conducted because these studies need to be long enough to show effects on disease risk that go beyond simply identifying intermediate biomarkers that might suggest such risk. As with some observational studies, some RCTs have suggested that MVM use has potential health benefits, but others have found no such benefits.

However, no two RCTs have used MVMs with the same combinations and amounts of nutrients. Some experts have hypothesized that MVM use might reduce cancer risk or improve cancer outcomes, possibly because certain nutrients in MVMs might inhibit carcinogenesis or tumor progression.

Studies of MVMs that have focused on cancer have been observational. They have examined associations between MVM use and overall cancer risk or risk of various types of cancer including breast, prostate, and colon cancer as well as associations with cancer-related death. Evidence on the link between MVM use and cancer risk includes a meta-analysis of eight cohort and case-control studies published before August that evaluated the association between consumption of MVs and MVMs and breast cancer risk [ 20 ].

The studies which were of low quality overall included a total of , women age 20—79; those taking MVs and MVMs took them for at least 3 years. Even after using MVs and MVMs daily for at least 10 years, the women had the same risk of breast cancer as the nonusers.

Another large prospective study investigated the association between use of MVs and MVMs mostly MVMs described as therapeutic or theragran, one-a-day, or stress-tab and risk of cancer by following , men and women age 50—71 years for 16 years [ 8 ]. All results were adjusted to exclude potential confounders, such as the use of single vitamin or mineral supplements.

Studies on the association between MVM use and cancer-related deaths include one that followed 7, women in the Women's Health Initiative who had invasive breast cancer for an average of 7.

At baseline, The rate of death from breast cancer 6. In addition, a study examined the association between daily MV or MVM use and colon cancer mortality over 16 years in , men and women, most of whom were White and middle-age or older [ 23 ].

During the study, 4, died of colon cancer. Some experts have hypothesized that MVM use might reduce the incidence of cardiovascular disease CVD or rates of deaths from this disease, possibly because certain nutrients in these products might reduce blood pressure or affect vascular function.

Both observational studies and clinical trials have examined this possibility. Studies that have examined associations of MVMs with CVD risk include the Physicians Health Study I. The results showed no significant associations between MV or MVM use and risk of major CVD events, including myocardial infarction MI , stroke, and CVD death.

Furthermore, men who reported using MVs or MVMs for 20 years or more had a lower risk of major CVD events, stroke, ischemic heart disease, and cardiac revascularization than men who did not take MVs or MVMs.

Studies of the association between MVM use and CVD outcomes have focused on several outcomes, including cardiovascular events and mortality. For example, a meta-analysis of 16 prospective cohort studies including the study described above and the two below and two RCTs evaluated the association between use of MVMs defined as containing more than three vitamins and minerals and risk of various CVD outcomes, including coronary heart disease and stroke [ 25 ].

The studies included a total of 2,, participants with a mean age of Overall, MVM supplementation was not associated with better cardiovascular outcomes, including lower risk of mortality from CVD and coronary heart disease, or of stroke incidence and mortality.

Another study of CVD outcomes in MVM users matched use of MVMs defined as products containing three or more vitamins and one or more minerals and MVs among 8, adults from NHANES III — with mortality data reported through [ 26 ].

After adjustment for potentially confounding variables e. The study measured rates of major CVD events, including MI, stroke, and CVD death [ 27 ]. Neither baseline use nor changes in use of MVMs over time was associated with changes in the long-term risk of major CVD events, MI, stroke, cardiac revascularizations, or death from CVD.

RCTs have focused primarily on the link between MVM use and CVD or all-cause mortality outcomes. One RCT randomized 1, participants age 50 years and older who had had an MI at least 6 weeks earlier to take a daily MVM containing 27 nutrients many in doses higher than recommended amounts for a median of 31 months range 13 to 60 months or a placebo as well as their standard medications.

The study's goal was to determine whether the supplement reduced the risk of additional cardiovascular events or death [ 28 ]. Participants receiving the supplement did not have significantly fewer cardiovascular events, but this finding should be interpreted with caution because many participants did not take the supplement or placebo as directed, and others withdrew from the study early.

A meta-analysis of nine RCTs not including the study described above evaluated the use of MVMs defined as products that included most vitamins and minerals by 22, individuals and a variety of CVD outcomes—including total CVD incidence and mortality, MI incidence and mortality, and stroke incidence and mortality—and all-cause mortality [ 29 ].

MVM use did not alter the risk of any of these outcomes. Several epidemiological studies and small RCTs have suggested associations between higher intakes of antioxidants or zinc and reduced risk of age-related macular degneration AMD , although not consistently [ 30 ].

In the Age-Related Eye Disease Study AREDS , investigators randomized 4, individuals age 55—80 years who had varying degrees of AMD, cataract, or both conditions to receive a placebo or a daily supplement containing high doses of vitamin C mg , vitamin E International Units [IU] , beta-carotene 15 mg , zinc 80 mg , and copper 2 mg [ 30 , 31 ].

Over an average follow-up period of 6. The supplements did not prevent AMD onset or affect cataract risk. A subsequent study, AREDS2, tested whether adding omega-3 fatty acids containing mg eicosapentaenoic acid [EPA] and mg docosahexaenoic acid [DHA] or lutein 10 mg and zeaxanthin 2 mg to the AREDS formula would make it more effective [ 32 ].

This study included 4, participants age 50—85 years who had intermediate AMD in both eyes or intermediate AMD in one eye and advanced AMD in the other eye.

Adding omega-3 fatty acids, lutein and zeaxanthin, or both to the AREDS formulation did not further reduce the risk of progression to advanced AMD.

However, the study showed that beta-carotene was not a required ingredient; the original AREDS formulation without beta-carotene provided the same protective effect on reducing the risk of advanced AMD as the AREDS2 formulation.

Dietary supplements are commonly taken during pregnancy to increase nutrient intakes, especially of key nutrients such as iron and folic acid. Some experts have hypothesized that MVM use might increase the chance of a healthy birth outcome. A meta-analysis of 20 RCTs investigated whether supplementation with MVMs whose composition varied by study but that contained multiple nutrients including iron and folic acid by pregnant people led to better birth outcomes than use of supplements containing only iron with or without folic acid or, in one study, a placebo [ 33 ].

The trials included , pregnant people from low- or middle-income countries in Africa and Asia as well as in Mexico where malnutrition and micronutrient deficiencies are not uncommon ; only one of the studies was conducted in a high-income country, the United Kingdom.

MVM supplementation did not have a beneficial or harmful effect on risk of stillbirths or of perinatal and neonatal mortality in comparison with iron and folic acid supplementation.

The trial in the United Kingdom that compared an MVM to a placebo found no beneficial or harmful effect of the MVM on preterm births, birth at a smaller size than normal gestational age, or low birth weight. A similar meta-analysis of 13 RCTs investigated whether use by pregnant adolescents and young adults age 10—19 years of an MVM containing multiple nutrients led to better birth outcomes than supplementation with only iron and folic acid [ 34 ].

The trials included a total of 15, pregnant adolescents and young adults from low- or middle-income countries in Africa and Asia. Several studies have evaluated the link between MVM use and many different health outcomes, including cancer, heart disease, osteoporosis, pulmonary diseases, psychiatric disorders, and mortality.

Most have not found an effect of MVM use on any of the health outcomes measured. One of the largest prospective studies of MVM use was the Women's Health Initiative, which evaluated the health of , postmenopausal women age 50—79 years and their risk factors for cancer, heart disease, and osteoporosis.

A total of When the investigators compared the outcomes of supplement users and nonusers, they found no association between use of these products for a median of 8 years and an increased risk of any common cancer or total cancers, CVD, or total mortality [ 35 ].

Investigators who followed a multiethnic cohort of , men and women age 45—75 years living in Hawaii and California for an average 11 years found similar results [ 36 ]. Other observational data on multiple outcomes come from a cross-sectional analysis of data from participants in the National Health Interview Survey.

This analysis included 4, adults who reported taking an MV or MVM during the previous 12 months and 16, nonusers [ 37 ]. The supplement users reported better overall health than the nonusers, but the results showed no differences in various psychological, physical, or functional health outcomes [ 37 ].

Some evidence from RCTs has focused on the use of MVMs to reduce the risk of various chronic diseases. In , researchers reviewed 63 published RCTs between and early that evaluated the potential impacts of MVs and MVMs and individual nutrient supplements on health and on the risk of certain medical conditions cancer; age-related sensory loss; and cardiovascular, endocrine, neurologic, musculoskeletal, gastroenterologic, renal, and pulmonary diseases [ 7 ].

An expert panel that reviewed this report and participated in a state-of-the-science conference on the use of MVs and MVMs for chronic disease prevention at the National Institutes of Health in concluded that the evidence was insufficient for them to recommend for or against the use of MVs or MVMs to prevent chronic disease [ 1 ].

The Physicians Health Study II was the longest clinical trial to investigate whether MVMs might help prevent chronic disease. The study randomly assigned 14, male physicians in the United States age 50 and older to take a daily MVM Centrum Silver or placebo for a median of Participants who took the MVM did not have fewer major cardiovascular events, myocardial infarctions, strokes, or cardiovascular-related deaths than nonusers [ 38 ].

The supplement also had no effect on cognitive decline with age [ 40 ]. The COcoa Supplement and Multivitamin Outcomes Study COSMOS was a subsequent clinical trial to investigate whether MVMs might help prevent cancer and CVD in both men and women [ 42 ]. This study randomly assigned 8, men age 60 years and older and 12, women age 65 years and older to take a daily MVM Centrum Silver, with small differences in ingredients and amounts than the supplement used in the Physicians Health Study II , a cocoa extract containing mg of cocoa flavanols, both Centrum Silver and the cocoa extract, or both placebos for a median of 3.

An ancillary study to COSMOS, known as COSMOS-Mind, enrolled 2, of the older COSMOS participants mean age 73 years to investigate whether the cocoa extract, MVM, or both supplements might improve cognition compared with placebo over 3 years of daily use [ 43 ].

Participants completed standardized cognitive tests administered over the telephone at baseline and annually for 3 years. MVM supplementation, with or without the cocoa extract, improved global cognition, a benefit most pronounced in participants with a history of CVD.

The MVM also improved memory and executive function. Similar findings were reported from COSMOS-Web, another ancillary study to COSMOS that included 3, participants mean age 71 years [ 44 ].