But then people also <\/span>under-think<\/span><\/i> questions. They tend to assign broad, sweeping value judgments to foods and supplements. They want to know whether whatever it is they\u2019re taking is \u201cgood\u201d or \u201cbad.\u201d<\/span><\/p>\n No matter what marketing will sell you, taking megadoses of vitamins does not bulletproof your immunity.<\/p><\/blockquote>\n The problem is that, without knowing who you are and what you are trying to do, the question is meaningless. The only honest answer is, “It depends.” And as you already know, that response always feels like <\/span>the worst answer in the world.<\/span><\/i> It doesn\u2019t help you get any closer to the answer you want.<\/span><\/p>\n That\u2019s especially true for multivitamins. The overall data on them is conflicted. Read one article, and you find out they\u2019re <\/span>not going to make you live longer<\/span><\/a> or <\/span>prevent cancer<\/span><\/a>. Or maybe you\u2019ve heard that they <\/span>cause<\/span><\/i> cancer, but that suggestion is <\/span>also <\/span>false<\/span><\/i><\/a>. <\/span><\/p>\n The mess led the <\/span>National Institutes of Health<\/span><\/a> to say that \u201cit is not possible to recommend for or against\u201d using them. <\/span><\/p>\n But there\u2019s no need to throw your hands up in frustration. If you dig into the research, you\u2019ll find that science has a clear picture of multivitamin\u2019s usefulness for common fitness goals like losing fat or building muscle. \u00a0<\/span><\/p>\n In order to crack the multivitamin code, you just need to ask yourself two questions: <\/span><\/p>\n \u201c<\/span>Should I take a multivitamin?\u201d <\/span><\/i>is a question that only you can answer, but it doesn\u2019t have to be a difficult decision. The guide below will help you gauge a multivitamin\u2019s usefulness for your wants and needs, and help you know the options (if you choose to use a multivitamin) that are safe and effective. <\/span><\/p>\n Here\u2019s an ironic fact: Most people use multivitamins as a nutritional insurance policy. Those who take them often follow <\/span>healthier, more mineral-rich diets<\/span><\/a>. When you think about it, the approach makes sense — healthier people are more likely to engage in health-<\/span>ish <\/span><\/i>behaviors. Unfortunately, the reverse is also true: People who eat less nutrient-rich diets are <\/span>less likely to take <\/span><\/a>multivitamins.<\/span><\/p>\n At least those that are avoiding multivitamins aren\u2019t falling for the belief that taking a multivitamin can help offset the flaws of a terrible, junk food diet. <\/span>Because they won\u2019t<\/span><\/a>. But that doesn\u2019t mean that those with less-than-stellar diets don\u2019t need a multivitamin.<\/span><\/p>\n If you want to consider taking multivitamins, you should do a quick self-assessment. That\u2019s because certain people run a higher risk of nutrient deficiencies even with a healthy diet. <\/span><\/p>\n For example, women tend to have a greater risk of <\/span>iron deficiency<\/span><\/a>, especially when <\/span>pregnant<\/span><\/a>. Vegans and vegetarians are more likely to be <\/span>deficient in Vitamin B12<\/span><\/a>. Research indicates that most just about all of us are lacking in <\/span>magnesium<\/span><\/a>, <\/span>zinc<\/span><\/a>, and\u2013especially\u2013<\/span>vitamin D<\/span><\/a>. <\/span><\/p>\n When it comes to figuring out exactly what you need, your best option is to start by having a basic blood panel. Otherwise, you\u2019re just guessing. Once you are armed with your results (and know where you are deficient), you can move on to finding answers and knowing if multivitamins are the right decision for your goals and needs.<\/span><\/p>\n Let\u2019s start with the most common goal in the health and fitness industry: fat loss. Unfortunately, multivitamins <\/span>do not improve fat loss<\/span><\/a>. If they did, everyone would take them\u2014and then go skipping off for seconds at the soft-serve ice-cream machine, knowing that their six-pack abs were protected by this miracle pill. <\/span><\/p>\n Achieving fat loss<\/span> largely comes down to being in a caloric deficit<\/span><\/a>. You have to burn more calories than you consume. In the most basic sense, that means you either eat fewer calories or increase exercise and activity. <\/span><\/p>\n If you go the low-calorie route during a fat loss plan, you might <\/span>run a greater risk of nutrient deficiencies<\/span><\/a> due to you eating less or enjoying a smaller variety of foods. Now, ideally, when you\u2019re on any plan, you\u2019ll be eating plenty of fruits and vegetables. But reality doesn\u2019t always follow ideal situations, so if the above scenario describes you, it might be a good idea to take a multivitamin. <\/span><\/p>\n That said, a word of wisdom: feeling hungry all of the time and <\/span>eating only chicken and broccoli is both boring and unnecessary<\/span><\/a>. Which is why we recommend you listen to the under-heard, more balanced voices in nutrition\u2014people like Dr. Yoni Freedhoff, Alan Aragon, John Berardi and Mike Roussell. They won\u2019t focus on restriction. They\u2019ll tell you to eat more of the good proteins (meat\/chicken\/eggs\/fish\/plant sources), fats (oils, nuts, dairy sources, avocados, seeds), and carbohydrates (fruits, vegetables, rice, potatoes, grains) that you enjoy. You\u2019ll probably be amazed at how much more full you feel\u2014and how much longer that satisfaction lasts\u2014even as you consume fewer total calories. <\/span><\/p>\n You know what else happens when you go with this approach? You\u2019re more likely to meet your micronutrient needs. Making a multivitamin less necessary, or not needed at all. \u00a0<\/span><\/p>\n The verdict:<\/b> Multivitamins have no benefits for fat loss, but they could help if you\u2019re eating less and not enough vegetables, fats, and proteins.<\/span><\/p>\n There is no evidence to support the idea that a multivitamin helps you to gain muscle mass. When you gain muscle, it\u2019s primarily the result of a <\/span>proper strength training plan<\/span><\/a> combined with <\/span>a diet that supplies adequate protein<\/span><\/a> and calories, and <\/span>enough sleep<\/span><\/a> so your body can rebuild and recover. <\/span><\/p>\n One supplement that has <\/span>consistently demonstrated<\/span><\/a> that ability to assist with muscle growth and repair is protein powder. (<\/span>Creatine has a host of muscle-building benefits too<\/span><\/a>, but that\u2019s a different discussion.) But even then, there\u2019s nothing magical about the powder; it\u2019s the role of protein that makes the biggest difference, whether it\u2019s a supplement, meat, chicken, fish, eggs, or plant-based sources.<\/span><\/p>\n The verdict:<\/b> If your goal is to add mass, your first priority should be to eat enough high-quality food to help you build it. Any muscle-building benefits claimed by a multivitamin are as of yet unproven. <\/span><\/p>\n Interestingly enough, Northumbria University in the UK conducted two studies\u2014one of <\/span>216 females<\/span><\/a> aged 25-50 years old, the other of <\/span>198 males<\/span><\/a> aged 30-55 years old\u2014and found that in <\/span>both<\/span><\/i> groups a multivitamin improved cognitive function, lowered fatigue, and improved subjects\u2019 ability to multitask. The participants who took a multivitamin did better compared to the placebo group.<\/span><\/p>\n These two studies, on their own, are not reason enough to conclude that a multivitamin is your fix for mental fog or will stop you from nodding off at your desk at 3 p.m. It\u2019s worth noting that the studies didn\u2019t discuss a host of variables that could have a significant impact on the results, such as sleep, nutrition, or exercise habits of their participants. However, both studies were randomized, placebo-controlled, and double-blind, which is a fancy way of saying that they deserve attention and more research. <\/span><\/p>\n The verdict:<\/b> If you\u2019re looking for a low-risk, potentially effective way to beat fatigue and increase your energy, multivitamins are a good option to try. \u00a0\u00a0<\/span><\/p>\n The performance of your immune system depends on a variety of complex factors. One of those is your micronutrient levels, which help create a defense system for your body. Specifically, vitamins A, C and E work along with zinc to help the skin barrier function, while vitamins A, B6, B12, C, D and E work along with a host of other trace elements to support the immune cells. <\/span><\/p>\n Nutrient deficiencies suppress your immunity<\/span><\/a>. So for that reason, a multivitamin could be helpful. But then again, so could a smoothie that loaded with the above vitamins (<\/span>here\u2019s an easy-to-make one that we like that supports immune function<\/span><\/a>). <\/span><\/p>\n It\u2019s important to note that while nutrient deficiencies can hamper your immune function, the reverse is <\/span>not <\/span><\/i>true. <\/span>Taking megadoses of vitamins does not improve your immunity. <\/span><\/a>So you can <\/span>put down the Airborne<\/span><\/a> and slowly back away. <\/span><\/p>\n While most multivitamins contain the Recommended Daily Allowance (RDA) for vitamins and minerals, RDA is what\u2019s required strictly to achieve the bare minimum level of health. In essence, RDA gives you what you need to survive, not necessarily to thrive and live optimally. It\u2019s tough to say whether your specific multivitamin contains the right doses needed to bring your levels to an optimal range.<\/span><\/p>\n Even if its label says it hits all the RDAs, some multivitamins aren\u2019t so beneficial as advertised because they use less-than-optimal components. A common example of this would be vitamin D2, which is <\/span>less biologically active in the body than vitamin D3<\/span><\/a>, and therefore less effective at boosting vitamin D levels. Similarly, studies show that <\/span>magnesium citrate<\/span><\/a> has superior bioavailability when compared with other forms of magnesium, but those other forms often end up in people\u2019s daily multis. <\/span><\/p>\n The verdict:<\/strong> Similar to fat loss, be honest about your diet. If you\u2019re not eating enough of the foods that are high in nutrient content, then it might be worth your while to boost your defenses by taking a multivitamin. Or, the easiest way to measure your deficiencies (as we mentioned in the beginning), is to take a blood test. Then, you can decide if you want to supplement your needs with whole foods or a multivitamin. <\/span><\/p>\n A common theme you\u2019ll see from popular brands is age- or gender-specific multivitamins. There\u2019s something to this idea. Men and women do have different nutritional needs, and those needs do change as you age. <\/span><\/p>\n For example, women who are menstruating have a <\/span>higher need for iron<\/span><\/a> than men due to the blood lost during menstruation. After menopause, women no longer need that higher iron intake. At that point, their iron needs equal those of men. But menopause brings about another change, this one to a woman\u2019s <\/span>need for calcium<\/span><\/a>. Estrogen plays a role in calcium reabsorption and bone turnover, so with the decreased estrogen production that stems from menopause, a woman\u2019s need for calcium increases. <\/span><\/p>\n The verdict:<\/b> The idea that your multivitamin formulation should change over time has some merit. You\u2019ll just want to subject any claims on the label to the same type of scrutiny you\u2019d give any other supplement. The same facts still apply: The vitamin won\u2019t cure cancer or add years to your life. It may provide more of the nutrition you need.\u00a0<\/span><\/p>\n Because multivitamins are categorized as supplements and <\/span>FDA regulation of supplements is extremely hands-off<\/span><\/a>, the quality can vary and it\u2019s easy to purchase a product that might be less effective.<\/span><\/p>\n You can\u2019t take the claims on a multivitamin\u2019s label at face value because they aren\u2019t managed by a governing body that holds them to a standard. There are, however, certain<\/span> seals of approval<\/span><\/a> from non-government organizations that can tell you if the supplement has passed their tests for quality, potency, and contaminants. <\/span><\/p>\n These seals of approval show that the supplement was manufactured properly and actually contains the ingredients listed on the label. (Which is important when you consider that <\/span>false labeling is rampant in the supplement space<\/span><\/a>.) They also test for the presence of harmful contaminants. Here are two that offer you a reasonable assurance that what\u2019s inside the bottle matches what\u2019s on its label:<\/span><\/p>\n U.S. Pharmacopeia<\/span><\/a> – USP tests a supplement for four P\u2019s: <\/span>Positive Identity, Potency, Purity, <\/b>and <\/span>Performance<\/b>. Positive Identity means the vitamins and minerals on the label are actually present in the supplement. Potency means those micronutrients are present in the proper amounts listed on the label. Many supplements on the market will have too much, too little, or none of some of the listed ingredients. Purity means the supplement does not contain unwanted ingredients, which could include heavy metals, pesticides, and even banned substances or pharmaceuticals. Lastly, Performance means the supplement will actually break down and be absorbed by your body. After all, if a supplement doesn\u2019t dissolve in your digestive system, it won\u2019t be of a lot of benefit to you. <\/span><\/p>\n NSF<\/span><\/a> – NSF is an international health and safety organization that monitors <\/span>many different types of products<\/span><\/a> including kitchen appliances, water filtration systems, and even plumbing fixtures. When it comes to supplements, the <\/span>NSF \u201cCertified for Sport\u201d label<\/span><\/a> is especially useful for athletes. Any product bearing that label has been tested for banned substances and verified as safe. <\/span><\/p>\n Ideally, the multivitamin you buy would have both of these seals on its label. If it does, and the dosages listed meet at least the RDAs, it shows that multivitamin is more likely to be higher in quality than average. But you also should check the vitamin manufacturer\u2019s website. There you should find more information on the production and testing process the company uses to ensure quality. (And if you don\u2019t, there\u2019s a warning sign for you.) \u00a0<\/span><\/p>\n Another way to check a product\u2019s quality is to visit <\/span>Labdoor<\/span><\/a>. Labdoor is unique in that they buy supplements directly from retail stores then test them in an FDA-registered lab. Those supplements are then ranked by category based on how well they perform. While Labdoor hasn\u2019t tested every product on the market (and some other ratings — like taste — are more subjective), <\/span>you can find a breakdown of every multivitamin they\u2019ve tested to date<\/span>. \u00a0<\/span><\/p>\n While the saying, \u201cyou get what you pay for\u201d is oftentimes true, that\u2019s not always true with multivitamins. In fact, some of the less expensive options are quite good. <\/span><\/p>\n Full disclosure: Born Fitness does not have any financial agreements in place with any of these brands.<\/b> We\u2019re including them solely based on what we know about them through their reputation, reviews, and other available information. <\/span><\/p>\n Thorne Research<\/b> is a well-respected company in supplement space. They\u2019re known for having extremely high standards for purity and precision. Thorne offers a wide array of NSF Certified for Sport supplements, and has partnered with the Mayo Clinic to run randomized, double-blind, placebo-controlled clinical studies investigating the effects of a variety of nutritional supplements. When it comes to multivitamins, all of Thorne\u2019s offerings contain adequate amounts of the necessary micronutrients, including both vitamin D and K. They also offer several options tailored to those who have specific needs. For example, some of their formulations have copper, iron, or iodine removed for individuals who are sensitive to those nutrients. <\/span>Thorne multivitamins<\/span><\/a>\n
Do You Need a Multivitamin? Start here.\u00a0<\/b><\/h2>\n
Will a Multivitamin Help You With Fat Loss?<\/h2>\n
Multivitamins and Muscle Mass<\/h2>\n
Multivitamins, Energy, and Cognitive Function<\/h2>\n
Will Multivitamins Help Prevent Sickness?<\/h2>\n
Men’s Multivitamin vs. Women’s: Is there a difference?<\/h2>\n
Buyer\u2019s Guide: Not All Multivitamins are Created Equal<\/h2>\n
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<\/p>\nAre More Expensive Multivitamins Better?<\/h2>\n