Multivitamin Supplements: An Evidence-Based Perspective

Jordan Mazur, MS, RD

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What Are Multivitamin Supplements?

Multivitamin are one of the most popular supplements on the market in the U.S. and globally. These supplements are dietary products that contain a combination of vitamins, minerals, and other nutritional elements. They are designed to provide a convenient way to ensure that individuals get their daily recommended intake of essential nutrients. These supplements come in various forms, including tablets, capsules, powders, and liquids, and typically include vitamins such as A, C, D, E, K, and B-complex vitamins, along with minerals like calcium, magnesium, zinc, and iron. But are the necessary for everyone? Are they safe to consume? Which are the best brands to take? Let's dive in....

What Does the Research Say About Them?

General Population

The efficacy and necessity of multivitamin supplements for the general population have been extensively studied. A large body of research indicates that while multivitamins can help fill nutritional gaps, they are not a substitute for a healthy diet. The U.S. Preventive Services Task Force (USPSTF) concluded that there is insufficient evidence to recommend daily multivitamin supplements for the prevention of cardiovascular disease or cancer in the general population . Furthermore, a systematic review and meta-analysis published in the Journal of the American Medical Association (JAMA) found that multivitamin use did not significantly reduce the risk of chronic diseases such as heart disease or cancer.

Specific Populations

Certain groups may benefit more from multivitamin supplementation. For example, pregnant women are advised to take prenatal vitamins to ensure adequate intake of folic acid, iron, and other nutrients essential for fetal development . Older adults may also benefit from multivitamins due to decreased nutrient absorption with aging and the increased risk of nutrient deficiencies.

Do You Need to Take Them?

Whether an individual needs to take multivitamin supplements depends on their diet, health status, and specific nutritional needs. Most experts agree that obtaining nutrients from a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is preferable. However, for those with restricted diets, certain health conditions, or increased nutritional requirements, multivitamin supplements can be beneficial.

Are They Just Excessive and Unnecessary?

For many people, multivitamins may be unnecessary if they maintain a well-balanced diet. The concern with excessive multivitamin use is the potential for nutrient toxicity, particularly with fat-soluble vitamins (A, D, E, and K) that can accumulate in the body. A study published in the Archives of Internal Medicine found that some multivitamins were associated with increased mortality risk among older women, emphasizing the need for caution and personalized healthcare advice.

Are Multivitamins Needed for Athletes and Athletic Populations?

Athletes often have higher nutritional needs due to the physical demands of their training. Research indicates that while most athletes can meet their nutrient needs through a balanced diet, some may benefit from multivitamin supplements, particularly if they have specific deficiencies or follow restrictive diets . For instance, endurance athletes might need extra iron, while those who train indoors might require additional vitamin D.

A study in the Journal of the International Society of Sports Nutrition suggests that while multivitamins can support overall health in athletes, they should not replace nutrient-rich foods and should be used to address specific deficiencies as determined by a healthcare professional . Overuse of supplements can lead to imbalances and potential adverse effects, highlighting the importance of individualized nutrition planning.

Multivitamin Supplements Recommendations for Athletes:

Here are my top multivitamin supplement brands that are third-party tested and verified by NSF and/or Informed Choice:

Momentous - Multivitamin - NSF Certified (15% off)

Momentous is a brand that prioritizes transparency and quality. Their supplements, including multivitamins, are NSF Certified for Sport, ensuring they are free from contaminants and accurately labeled.

Thorne Research - Basic Nutrients 2/Day - NSF Certified

Thorne Research is well-known for its high-quality supplements. Many of their products, including their multivitamins, are NSF Certified for Sport and meet the rigorous standards for purity and potency.

OIAM - Every Day Routine Packs - NSF Certified

OIAM creates custom and individual daily vitamin packets for convenient use. This pack also includes foundation supplements like Vitamin D, Omega-3, and Magnesium. All of their products, including their Every Day Routine, are NSF Certified for sport.

Klean Athlete - Multivitamin - NSF Certified (Use code: WKLEAN50)

Klean Athlete provides a range of supplements, including multivitamins, that are NSF Certified for Sport. They focus on clean, high-quality ingredients that support athletic performance and overall health.

Designs for Sports - MULTI + PHYTO - NSF Certified

Designs for Sports is known for delivering high-quality nutritional supplements specifically tailored to trainers and practitioners supporting athletes . Their products, including their Multi, are NSF Certified for Sport, ensuring they meet strict standards for purity and potency.

These brands are recognized for their commitment to quality and transparency, providing consumers with confidence in the safety and efficacy of their supplements.

Conclusion

Multivitamin supplements can play a role in addressing nutritional gaps, especially in specific populations with increased needs or restricted diets. However, they are not a substitute for a balanced and varied diet. For most people, obtaining nutrients from whole foods is the best approach to maintaining optimal health. Athletes may benefit from targeted supplementation, but should do so under the guidance of healthcare professionals to avoid potential nutrient imbalances. As with any supplement, the decision to use multivitamins should be based on individual health needs and dietary patterns, with a focus on achieving nutrition through diet whenever possible.

Your Sports Dietitian,

Jordan

References:

1. U.S. Preventive Services Task Force. (2014). Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Recommendation Statement. Annals of Internal Medicine.
2. Fortmann, S. P., Burda, B. U., Senger, C. A., Lin, J. S., Whitlock, E. P. (2013). Vitamin and Mineral Supplements in the Primary Prevention of Cardiovascular Disease and Cancer: An Updated Systematic Evidence Review for the U.S. Preventive Services Task Force. JAMA.
3. American College of Obstetricians and Gynecologists. (2021). Nutrition During Pregnancy. ACOG Practice Bulletin.
4. Institute of Medicine. (2011). Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press.
5. Mursu, J., Robien, K., Harnack, L. J., Park, K., Jacobs, D. R. (2011). Dietary Supplements and Mortality Rate in Older Women: The Iowa Women's Health Study. Archives of Internal Medicine.
6. Burke, L. M., Castell, L. M., Stear, S. J. (2009). A-Z of Supplements: Dietary Supplements, Sports Nutrition Foods and Ergogenic Aids for Health and Performance: Part 1. British Journal of Sports Medicine.
7. Maughan, R. J., Burke, L. M., Dvorak, J., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete. Journal of the International Society of Sports Nutrition.