Multivitamins: Health Boost or Hype?
- Aidan Marshall-Cort
- 2 days ago
- 2 min read
Updated: 15 hours ago
Do You Need a Multivitamin? Here's the Research
Walk down any supplement aisle and you’ll see rows of multivitamins promising everything from better energy to immune boosts to glowing skin. But are they worth the hype or are they just expensive pee?
What Are Multivitamins, Really?
Multivitamins are supplements that contain a mix of essential vitamins and minerals, usually including A, C, D, E, K, B-complex, calcium, magnesium, and zinc. They are designed to fill in nutritional gaps from your diet, not replace the need for those foods completely. For people with restricted diets, food allergies, or certain health conditions, they can help. But for the average healthy adult? The story gets more nuanced.
Do They Work?
The effectiveness of multivitamins really depends on who is taking them and why. For people with specific nutrient deficiencies, multivitamins can be a helpful tool. But for the average healthy adult eating a varied diet, the science doesn’t show strong benefits.
A large-scale analysis published in the Journal of the American College of Cardiology (2018) reviewed data from over 2 million participants and found that multivitamins had no significant effect on preventing heart disease, stroke, or overall mortality. Similarly, the U.S. Preventive Services Task Force (USPSTF) stated in 2022 that there is insufficient evidence to support the use of multivitamins to prevent cancer or cardiovascular disease in the general population.
When it comes to energy, muscle growth, or athletic performance, there is little clinical evidence to suggest that multivitamins enhance outcomes in those areas, unless a specific deficiency is present. For example, a lack of vitamin D or B12 can impact energy levels and recovery, but taking a multivitamin won't help unless you are low in those nutrients to begin with.
That said, certain populations do benefit from supplementation:
Vegans/vegetarians may need B12, iron, and zinc.
Older adults may need more calcium and vitamin D.
Athletes on calorie-restricted diets might miss out on key micronutrients and benefit from a targeted multi.
The key takeaway? Multivitamins are not a guaranteed upgrade to your health—they are more like a backup plan when your diet falls short.
The Fitness Connection
If you are hitting the gym hard, multivitamins might seem like a good “insurance policy.” And in some cases, that’s true—especially if you're on a calorie-restricted diet, vegan/vegetarian, or training at an elite level. But the best gains still come from real food. Your body absorbs nutrients more effectively from whole foods, which also contain fiber, antioxidants, and phytonutrients that pills can’t replicate.
The Bottom Line
Multivitamins aren’t magic pills. They can help fill in the gaps - which is why they are called supplements - but they shouldn’t replace a balanced, nutrient-rich diet. If you're eating a variety of fruits, vegetables, lean proteins, and whole grains, you're likely getting what you need. Speak with your doctor first if you believe that you may not be getting enough of the right vitamins or minerals!
Links to References:
Supplemental Vitamins and Minerals for CVD Prevention and Treatment
Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer - US Preventive Services Task Force Recommendation Statement