We always recommend eating a healthy, balanced diet rich in fresh foods, but a quality multivitamin may be able to help fill the gaps when dietary intake is inadequate.
As we age, appetite and food intake can sometimes decline, making it more challenging to consistently obtain all the nutrients needed for optimal health. Busy lifestyles, dietary restrictions and reliance on convenience foods can also make it difficult to maintain a well balanced diet every day.
In these situations, a multivitamin may help support general health and wellbeing by providing a range of vitamins and minerals in a convenient daily dose.
What is a multivitamin?
As the name suggests, multivitamins contain a combination of vitamins, minerals and sometimes antioxidants in a single capsule, tablet, liquid or powder.
Multivitamins are among the most widely used dietary supplements worldwide. Their popularity stems largely from the convenience of obtaining a range of nutrients in a single product. However, whether everyone needs a daily multivitamin remains a topic of ongoing discussion among health professionals and researchers.
What are the benefits of taking a multivitamin?
Multivitamins are designed to provide a broad range of nutrients that support normal body functions. Depending on the formulation, they may help support energy production, immune system health, nervous system function, bone health and provide antioxidant protection.
For people whose dietary intake is less than ideal, a multivitamin can provide additional nutritional support alongside a healthy lifestyle.
Here are some common reasons why you might benefit from a multivitamin
• You don't regularly eat enough fruit and vegetables. Australian Dietary Guidelines recommend at least five serves of vegetables and two serves of fruit each day for most adults.
• Your diet is restricted due to food preferences, allergies, intolerances or other dietary requirements.
• You have digestive concerns that may affect nutrient absorption.
• You are an older adult with a reduced appetite or lower overall food intake.
• You are experiencing prolonged periods of physical or mental stress.
• You regularly consume highly processed convenience foods and struggle to maintain a balanced diet.
• You smoke or consume alcohol regularly.
• You are pregnant, planning a pregnancy or breastfeeding.
• You are recovering from illness, surgery or a period of reduced food intake.
• You follow a vegetarian or vegan diet and may have increased requirements for certain nutrients.
So, should I take a multivitamin just in case?
There is no one size fits all answer.
If you eat a varied, balanced diet that regularly includes vegetables, fruit, wholegrains, quality protein foods and healthy fats, you may already be meeting most of your nutritional requirements through food alone.
However, achieving an ideal diet every day is not always realistic. Busy lifestyles, ageing, dietary restrictions, reduced appetite, food intolerances and personal food preferences can all affect nutrient intake. In these situations, a multivitamin may help support nutritional intake when dietary intake is inadequate.
Certain groups may have increased nutritional requirements or be at greater risk of specific nutrient deficiencies. For example, people following vegetarian or vegan diets may require additional vitamin B12, while women planning a pregnancy are commonly advised to supplement with folic acid.
Rather than replacing a healthy diet, a multivitamin can be viewed as nutritional support alongside healthy eating and lifestyle habits.
What does the research say about multivitamins?
Research into multivitamins has produced mixed results when researchers examine long term health outcomes. However, multivitamins remain a practical way to provide a broad range of vitamins and minerals that support normal physiological functions.
Cognitive health and ageing
A randomised controlled trial published in 2023 investigated the effects of daily multivitamin supplementation in 3,562 older adults. Researchers observed improvements in memory performance after one year, with benefits maintained throughout the three year study period.
While further research is needed, these findings suggest multivitamin supplementation may support cognitive function in some older adults.
Cardiovascular health
When researchers have specifically examined cardiovascular outcomes, the results have generally been less consistent. While some observational studies have reported positive associations between multivitamin use and cardiovascular health, these studies cannot prove cause and effect because other lifestyle factors may also influence the results.
Overall, the evidence suggests that multivitamins are best viewed as a way to support nutritional intake rather than as a standalone strategy for supporting cardiovascular health.
Key Takeaways
• A balanced diet remains the best foundation for obtaining essential nutrients.
• Multivitamins are not essential for everyone, but they may help support nutritional intake when dietary intake is inadequate.
• Certain life stages and dietary patterns may increase the need for specific nutrients.
• Research into multivitamins has produced mixed findings for long term health outcomes, but they remain a practical way to support nutritional intake when dietary intake is inadequate.
• Multivitamins should be viewed as a complement to healthy eating and lifestyle habits rather than a replacement for them.
The information in this article is general in nature and is not intended as medical advice. If you have concerns about your health or nutritional needs, speak with your healthcare professional. Always read the label and follow the directions for use.
References
- Baker LD, Manson JE, Rapp SR, et al. Effects of cocoa extract and a multivitamin on cognitive function: a randomised clinical trial. Alzheimer's & Dementia. 2023;19(10):4400–4413. Available from: https://pubmed.ncbi.nlm.nih.gov/37244291/
- Office of Dietary Supplements, National Institutes of Health. Multivitamin/mineral Supplements Fact Sheet for Health Professionals. Available from: https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
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