Verywell Fit / Kevin Liang

Food is the preferred source of nutrients, but if you are unable to meet your vitamin and mineral needs through food alone, multivitamins can be helpful to fill in the gaps. If you follow a restrictive diet, eliminate entire food groups, have a diagnosed deficiency, have a medical condition, or take medications that interfere with nutrient absorption, you may want to consider a multivitamin. Additionally, taking multivitamins designed for specific stages of life that require increased vitamin and mineral needs may be beneficial, such as before and during pregnancy.

Multivitamins typically contain essential vitamins and minerals; however, some multivitamins also contain additional herbs, probiotics, and enzymes, many of which have little to no evidence to support use—and may or may not be safe choices for you. Lauren Manaker, MS, RDN, LDN, CLEC, CPT says, “Multivitamins should also be free from fillers and be third-party verified to ensure that you are getting what you pay for. Bottles should be dark or completely blocked from sunlight to prevent potential damage.”

When selecting our top picks of multivitamins, we prioritized products that are third-party tested, research-backed, and that contain quality ingredients, including optimal forms of certain vitamins and minerals. We also selected formulas that do not exceed the established Tolerable Upper Intake Level (UL) for any individual nutrient, as outlined by the National Institutes of Health. Lastly, we excluded multivitamins with herbal blends or enzymes that are not supported by adequate research.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.

Thorne

NSF Certified for Sport

Vegan

Contains many key nutrients

Two capsules per serving

We are a big fan of many of Thorne's products since they prioritize quality and often have third-party certifications. The Basic Nutrients 2/Day is no exception—it covers the multivitamin bases without unnecessary extra herbs or enzymes found in many multivitamins on the market. It's also NSF Certified for Sport, a robust credential that verifies supplement contents and ensures it is free of unsafe levels of contaminants and substances banned for athletes.

It contains the active form of folate, which may help your body absorb and utilize this nutrient. It also contains vitamin K2, which is difficult for many people to obtain through diet (it’s primarily found in fermented dairy). Emerging research suggests K2, along with vitamin D, plays a role in bone health and cardiovascular disease.

Although it contains more B vitamins than needed, our bodies can easily eliminate excess B vitamins, and therefore these nutrients are not known to be harmful in high doses. Since absorption rates vary from person to person, a higher dose might be beneficial for some people.

Because of the size of the capsule and the amount of nutrients included, it is a two-capsule dose, which some people may find cumbersome. You can split it up into different times of the day or take both capsules at the same time.

Price at time of publication: $36 for 60 count ($1.20 per serving)

Key specs:Form: Capsule | Serving Size: 2 capsules | Servings per Container: 30

Amazon

USP Verified

Gluten-free

Budget-friendly

Higher iron content may not be suitable for all

Nature Made Multi is a favorite among those looking for a quality vitamin at an affordable price. It contains a wide variety of essential nutrients, including an adequate dose of vitamin D, a vitamin that you may not be getting enough, particularly if you have limited sun exposure. We like that this product is third-party certified by USP, one of the most reputable certification organizations, and is just a single-pill dose.

This supplement contains 18 milligrams of iron, which is 100% of the recommended daily amount of iron for women ages 19 to 50 years old (non-pregnant and non-lactating). The amount of iron in this supplement may not be needed for men and postmenopausal women, both with an RDA of 8 milligrams, unless they have a diagnosed deficiency or a diet low in iron. Additionally. some people find that supplementing with iron can lead to gastrointestinal distress, including nausea and constipation. However, those side effects are typically associated with higher doses of 45 milligrams per day or more.

It is important to note that overconsumption of iron, particularly from supplements, can cause negative health effects, so be sure to check with a health care provider to see what amount of iron supplementation (if any) is right for your individual needs. Note that the Upper Tolerable Intake Level for both men and women over the age of 14 is 45 milligrams per day from both food and supplements.

Price at time of publication: $14 for 130 count ($0.11 per serving)

Key specs:Form: Capsule | Serving Size: 1 capsule | Servings per Container: 130

Customizable, daily supplement packets

Internally and third-party tested for purity and potency

Delivered monthly

Subscription only

Limited information provided on ingredient sourcing and third-party testing information

Care/of is a subscription-based service that allows you to curate your own customizable, daily, supplement packets based on your individual needs. Their multivitamin offers a base of key vitamins A, C, D3, E, K, B6, and B12, as well as minerals magnesium, potassium, choline, and calcium. From there, you have the option to add additional vitamins and minerals, as well as herbal supplements, and probiotics to your daily packet, depending on your specific nutritional goals.

We like that all of their supplements are both internally and third-party tested for purity and potency and are formulated based on evidenced-backed science.  They also offer a research-backed questionnaire to help guide your supplement selections, which is a helpful resource in determining your potential supplement needs. While this does not replace the individualized advice of a health care professional, it can be a helpful place to start.

Price at time of publication: $15 for 60 count ($0.50 per serving)

Key specs:Form: Tablet | Serving Size: 2 tablets | Servings per Container: 30

 Amazon

NSF Certified

Free of common food allergens

Contains omega-3s

Contains added sugar

Large serving size

NSF Certified, the Smarty Pants Adult Formula is a good option if you're looking for a versatile multivitamin that can work for men and women of all ages. It also contains omega-3 fatty acids, which may offer additional health benefits.

These gummies are free of the major eight allergens and don’t contain artificial flavors or synthetic colors. And the bottles—although plastic—are made from recycled materials.

As with most gummies, they do contain added sugar (8 grams), so be mindful of how this fits into your total added sugar intake for the day.

Price at time of publication: $33 for 180 count ($1.10 per serving)

Key specs:Form: Gummy | Serving Size: 6 gummies | Servings per Container: 30

 Amazon

USDA Organic, NSF Certified gluten-free, vegan, and kosher

Whole food derived

Sustainability focused brand

Not third-party tested for purity and potency

Garden of Life mykind Organics Women's Once Daily Multi checks a lot of boxes for things you may want in a supplement. It is made from only organic whole foods and provides adequate amounts of essential vitamins and minerals for women, including vitamin D and vitamin K2.

This multi provides 100% Daily Value (DV) of many vitamins and minerals, but only 35% DV or less for zinc, manganese, and iron, and does not contain calcium. If your diet is limited in these nutrients, or if a health care professional has recommended supplementation of these nutrients specifically, you may want to consider a different multi, or adding additional individual supplements to target your needs.

The organic whole-food blend is listed on the label, and it is best to check the food list if you have any food allergies. A healthcare professional can also help determine if there are any potential interactions or concerns between the foods listed on the label with other medications you might take. While this supplement is USDA Organic and NSF Certified gluten-free, it is not third-party tested for purity and potency.

Price at time of publication: $52 for 60 count ($0.87 per serving)

Key specs:Form: Tablet | Serving Size: 1 tablet | Servings per Container: 60

Fullwell

Developed by a registered dietitian

Provides methylated B vitamins and choline

Dosages supported by the latest research

Third-party tested for purity and potency

Eight-capsule serving size

Does not contain iron or omega-3s

FullWell is dedicated to producing science-backed supplements to support women's pre- and postnatal nutritional needs. They also offer a men's multivitamin to support men's reproductive and sperm health. We love that each batch is third-party tested and provides dosages based on the latest research.

This prenatal vitamin includes methylated forms of B12 and folate, readily available forms of two key nutrients during pregnancy. Additionally, it contains 300 milligrams of choline, over 50% of the Adequate Intake Level for pregnant and lactating women. Choline is an important nutrient for fetal development that many prenatal supplements lack.

Also of note is the high dose of 4,000 IU vitamin D, which experts agree is safe and may help to prevent and correct vitamin D deficiencies in pregnant women. However, the optimal vitamin D dosage for pregnant women is still an emerging area of research, and this supplement is at the high end of the established Upper Tolerable Intake Level. We recommend speaking to a healthcare professional to discuss which prenatal supplement is best suited to your individual needs.

This prenatal vitamin does not contain iron or omega-3s, which you may want to consider taking separately, depending on your diet and nutritional status. FullWell does offer a fish-oil supplement to complement their multivitamin, which contains 550 milligrams of omega-3 fatty acids, including both EPA and DHA.

Price at time of publication: $50 for 240 count ($1.67 per serving)

Key specs:Form: Capsule | Serving Size: 8 capsules | Servings per Container: 30

 Amazon

NSF Certified

Contains lutein and zeaxanthin

Contains omega-3s

Contains added sugar

Large serving size

People over 50 have different nutrient needs—especially women. It can be important to consider vitamins that support bone health, like vitamin D and K2, as well as those that can support healthy aging. We like SmartyPants Women's Masters 50+ because it covers many of the nutrient bases and is made by a brand that prioritizes quality.

Omega-3 fatty acids are linked to a number of health benefits, including reduced inflammation and lower risk for chronic disease, and lutein and zeaxanthin may contribute to lower cholesterol and support eye health. As with other SmartyPants supplements, these are NSF tested and certified, making them a solid choice.

A serving size of four gummies contains 6 grams of sugar, which equates to a little more than a teaspoon's worth.

Price at time of publication: $29 for 120 count ($0.97 per serving)

Key specs:Form: Gummy | Serving Size: 4 gummies | Servings per Container: 30

 Amazon

USP Certified

Uniquely formulated for men—does not contain iron

Budget-friendly

Large capsule

Nature Made Multi for Him is one of the few multivitamins that is USP certified, so you can rest assured that it’s a good choice. A bonus is that it comes at a lower price point than many other multis. It contains adequate amounts of most vitamins and minerals without unnecessary large doses or extra add-ins.

Because iron-deficiency anemia is rare among men, this multivitamin doesn’t contain iron, which means less chance of digestive upset or constipation.

These tablets are gluten-free and contain no artificial colors or flavors.

Price at time of publication: $14 for 90 count ($0.15 per serving)

Key specs:Form: Tablet | Serving Size: 1 tablet | Servings per Container: 90

Amazon

NSF Certified

Contains omega-3s

Free of common food allergies

Contains added sugar

There are very few kids' multivitamins that are third-party tested and approved, and Smarty Pants Kids Multi with Omega is NSF Certified. It also rose to the top because it’s free from all of the major eight allergens and contains omega-3 fatty acids, specifically DHA, which is linked to improved learning and cognition in kids.

As with most gummy vitamins, one serving contains 5 grams of added sugar, which is relatively high for young kids.

Price at time of publication: $21 for 120 count ($0.70 per serving)

Key specs:Form: Gummy | Serving Size: 4 gummies | Servings per Container: 30

For healthy adults eating a well-balanced and varied diet, it’s unlikely that a multivitamin provides many benefits, and there can be potential downsides. “Some people take a multivitamin as a safety net, but doing so may result in over-supplementing certain nutrients,” says Manaker.

However, research has shown that multivitamins are effective at reducing the risk of vitamin and mineral deficiency and ensuring adequate nutrient intake, particularly in the case of people with limited variety in their diet. 

People who may benefit from taking a multivitamin include:

Those who eat a limited diet: Those following vegan or vegetarian diets, restricted diets due to a health condition, or those who have difficulty eating a wide range of foods, may benefit from supplementing with individual vitamins or minerals or taking a multivitamin.  

Pregnant people and people who are lactating: Multivitamins during pregnancy are effective in helping reduce the risk of birth defects and other negative birth outcomes and can help lactating women achieve their higher nutrient needs while breastfeeding. Needs during pregnancy and while breastfeeding are different from other adults, so it’s best to choose a prenatal-specific multivitamin.

Older adults: If an older adult has decreased intake because they have trouble chewing and swallowing, have taste changes, or have a depleted appetite because they are lonely, they may need a multivitamin supplement. Additionally, their bodies may have decreased absorption of certain nutrients, which may warrant a supplement.

People with poor absorption: People have decreased ability to absorb nutrients because of one of the following may benefit from a multivitamin.

Verywell Fit / Sarah Felbin

It is important to note that different multivitamins contain different combinations and doses of nutrients, which should be reviewed with a healthcare provider before beginning that supplement. Some people need to be cautious about certain nutrients. For example, iron, which is found in many multivitamins, may cause constipation for some people, especially those who already have digestive problems. Other nutrients like potassium can be problematic for people with certain health conditions like chronic kidney disease. 

People who may not benefit from a multivitamin include:

Those who eat a well-balanced diet: If you eat a well-balanced, varied diet, you likely don’t need a multivitamin, especially if you are not pregnant and do not have any health conditions.

Those taking individual supplements: “Those who take a variety of nutritional supplements should evaluate whether taking a multivitamin along with their other pills will result in excessive intake of nutrients,” says Manaker.

Those taking certain medications: Multivitamins can interact with certain medications, so be sure to check with a healthcare provider before taking any supplements to ensure they are safe.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

To help come up with this list, we consulted with Lauren Manaker, MS, RDN, LDN, CLEC, CPT. Our dietitian Anne Cook Carroll, MS, RD, CDN is constantly reviewing new multivitamins and keeping an eye on the latest research to make sure our recommendations are up-to-date.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

Because multivitamins contain nutrients that can be toxic in excess, it’s important to choose a supplement that is third-party tested and verified to ensure that the levels on the label match what is in the supplement.

Multivitamins are available in capsule, gummy, and liquid forms. Gummies often include lower doses of each nutrient and typically don’t contain iron. Gummy and liquid versions often also contain added sugar, so check ingredients if you’re watching your sugar intake.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Medication interactions: Multivitamins contain a variety of vitamins and minerals, some of which may interact with other medications or supplements. For example, vitamin K, which is found in most multivitamins, interacts with warfarin (Coumadin), a blood thinner. If you take a blood thinner, work with your doctor or registered dietitian to determine if a multivitamin is safe for you—and if so, at what dose. If you take other medications or supplements, be sure to review potential interactions with your healthcare provider.

Nutrient absorption: Some nutrients may decrease the absorption of others. Iron and calcium compete for absorption, which is why most quality multivitamins will have one but not both. The mineral you need will depend on your diet. High doses of iron may also inhibit zinc absorption.

Added ingredients: Many multivitamins also contain herbs, antioxidants, enzymes, and probiotics. Because the research on efficacy and safety varies significantly for each different additional ingredient, it’s best to choose a multivitamin without additional ingredients and review the potential benefits of additional supplements with your healthcare provider. 

There is no standard dose for multivitamins, though most manufacturers use daily values (DVs), dietary reference intakes (DRIs), and adequate intakes (AIs) to determine the dosage of each vitamin or mineral.

Some manufacturers add more than the recommended amount of certain vitamins and minerals since emerging research suggests there may be additional benefits from higher doses. In addition, the nutrient bioavailability (the amount your body absorbs) from supplements varies by vitamin or mineral type and form, so higher amounts of certain nutrients may be included assuming your body won't absorb the entire dose.

It’s important to ensure that no nutrients in your multivitamin exceed the upper limit as established by the National Institute of Health Office of Dietary Supplements. 

Your body filters and eliminates excess water-soluble vitamins (the B vitamins and vitamin C), so it is difficult to over-consume these. However, fat-soluble vitamins (vitamins A, E, D, and K) can be stored in fat tissue and are dangerous when consumed in excess. The minerals iron, calcium, iodine, magnesium, selenium, copper, molybdenum, and manganese also can be damaging if consumed in excess.

You can help ensure that you are not exceeding micronutrient upper limits by running your multivitamin pick by your healthcare provider before you start taking it, sticking to reputable multivitamins that do not have unnecessary additives, and getting annual blood work to make sure your micronutrient levels are within the normal range.

In short, it depends. Whether or not a multivitamin works for you depends on your specific diet, health goals, and if you take it consistently.

“Multivitamins are an excellent addition if a person is not eating a well-balanced diet or they are eliminating entire food groups—which can result in nutrient gaps. People who take certain medications, like oral hormonal birth control, may benefit from taking a multivitamin as well, as this medication may deplete certain vitamin levels when they are taken for a long period of time,” says Manaker. Other people who may benefit from a multivitamin are pregnant people, older adults, and people with malabsorption issues.

It’s important to remember that multivitamins are meant to supplement a healthy diet and not replace one. Food science research suggests that there are benefits to eating whole foods that go beyond just the individual nutrients and that something called “food synergy” exists—meaning the sum of all of the nutrients present in food is greater than the individual nutrients when isolated. Translation: Food is a better source of nutrients than supplements, so get as many nutrients as you can from the foods you eat.

The best time of day to take a multivitamin is when you can remember to take it consistently. However, there are benefits to taking it with food or shortly after a meal. Many vitamins and minerals—specifically those that are fat-soluble—are best absorbed when consumed with food. In addition, some people find that taking a vitamin on an empty stomach can lead to nausea or other digestive upset. 

Also, note any potential interactions with other supplements or medications you may take to determine the best schedule for you.

Nutrient needs vary by individual and will depend on your specific diet, nutrient deficiencies, and reasons for taking a multivitamin. Some nutrients, such as vitamin D, folic acid, calcium, and iron, can take longer to reach optimal levels, so those with deficiencies may benefit from taking them daily.

Yes, multivitamins can be taken at night, and some people find they tolerate them better with a meal, so dinner time or shortly after can work well. However, it’s important to pay attention to any possible nutrient-to-nutrient interactions or interactions with your medications, in which case you might need to take your multivitamin at a different time of day from when you take your other medications or supplements.

The research on the benefits of multivitamins in warding off chronic disease is mixed. While there is some research to show that people who take a multivitamin have better health, it is hard to draw conclusions from this research. Most research on multivitamin use and chronic disease is observational. This kind of research relies on participant reporting, which is not always accurate.

Additionally, it has been shown that people who take multivitamins also exhibit other healthy behaviors like eating a well-balanced diet, exercising, and not smoking. Therefore it’s difficult to conclude that multivitamins are a factor in improving health.