Do Multivitamins Actually Work? The Science Says Yes

We all have a lot on our figurative plates right now, which means that we might not always be able to fill our literal plates with the variety of colors and nutrients we need for optimal health.

With so much change in our lives from day to day, consistency in all forms can be hard to come by—and that's especially true for our diets. In fact, research shows that many of us aren't consuming the recommended daily amount of multiple important (actually essential) vitamins and minerals1.

And at a time when maintaining a solid foundation of health feels more important than ever, these nutritional shortcomings come at a price, potentially affecting our health2 in a multitude of ways.

That's where a daily multivitamin comes in. Despite some of the back-and-forth out there about the value of multivitamins, the science is clear: For most Americans, supplementation is necessary3 if they want to consistently achieve the recommended amount of necessary micronutrients.

Sad but true: Not every multivitamin you see on store shelves (or online) will support your body in the wonderful ways Ferira just described. Every product out there contains a different blend of vitamins and minerals (and different amounts of them), so you have to find a quality multivitamin in order to experience the benefits you're looking for.*

One key factor to look for is the number of vitamins and minerals a product contains. You see, many actually only contain a fraction of the array they should, says Ferira, who believes no supplement providing fewer than 20 nutrients should even be called a multi.

While multivitamins from reputable brands are considered safe and don't pose a risk of any significant side effects or other concerns, there are a few important considerations to keep in mind when choosing and taking one.

In addition to missing nutrients and nutritionally meager doses (i.e., "sprinkling," as Ferira calls it), she also recommends looking out for non-premium forms of ingredients and long lists of "other ingredients," which usually means a formula contains unhelpful (or cheap) additives. Ferira shares this intel: "Tablet multis typically have longer excipient lists than a vegan capsule, for example."

A few undesirable additives to look out for, according to dietitian Brittnee Cannon, R.D.? Artificial colors, flavors and sweeteners, and common allergens, including anything derived from wheat, soy, dairy, eggs, tree nuts, or peanuts. 

You might also want to think twice about grabbing that gummy multivitamin, too. Ferira says they're a common culprit of incomplete formulas. "Not only are gummy ingredients less stable and limited by the fact that they're in a heated confection, but they are also limited by space; you can only fit so much of the nutrients, as the bulk of the gummy is sugar and gelatin or pectin," she explains. And that's all in addition to the extra calories, sugars, and other excipients gummy multis come with.

Good news, folks: When you find a quality multivitamin that appropriately fits your needs, it does exactly what it is meant to do by supporting your overall nutrient intake and reducing the prevalence of nutrient inadequacies4.*

And just in case that's not convincing enough for you, know this: Nutrient gaps are associated with shorter sleep5, an impaired immune system6, low mood, suboptimal bone health, poor mitochondrial function2, and DNA damage7, among other things. 

By closing these gaps, we support our body's ability to function optimally. In fact, research suggests that doing so with the help of a multivitamin can support cognition8 and promote heart health, immune health, vision, and metabolic function8.*