For many health-conscious people, a multivitamin is a no-brainer. In fact, a recent survey from the Council for Responsible Nutrition found that 75 percent of Americans take one daily—and roughly one in three adults specifically reach for a multivitamin as part of their routine. But making the most of your multi isn’t as simple as remembering to take it every day. (Which, hey, we know isn’t even so simple in itself.) Make sure to follow these best practices in order to reap the biggest benefits from your routine.
Why Take A Multi?
Ask many nutrition experts and they’ll recommend getting all the vitamins and minerals you need on a daily basis from food. Thing is, according to research out of the CDC, just one in 10 Americans regularly eats enough of the fruits and vegetables your body depends on for these essential nutrients.
And let’s be honest—life gets in the way. Between busy mornings, working lunches, and takeout dinners, hitting the recommended daily amounts of fruits and vegetables can feel like a full-time job. Maybe you’re juggling kids, commutes, or deadlines that leave little time for meal prep. Sound familiar?
To make matters worse, some research suggests that, thanks to modern farming methods, our fruits and vegetables contain fewer nutrients than in the past. So even when you are eating your greens, you might not be getting quite as much nutritional bang for your buck as your grandparents did.
That’s where a multivitamin, which provides a slew of crucial vitamins and minerals, comes in. A daily multi can help us fill nutrient gaps and support our overall health—think of it as a little nutritional safety net for those days when your diet isn’t exactly picture-perfect.
Who Might Benefit Most
While a multi can be helpful for just about anyone, certain groups may find it especially useful:
- People over 50, who often need more vitamin B12, vitamin D, and calcium
- Those following restrictive diets, like vegetarians or vegans, who may miss out on certain nutrients
- Busy folks who frequently skip meals or rely on convenience foods
- Anyone recovering from illness or dealing with absorption issues
The goal isn’t to replace a balanced diet—it’s to back it up when life happens.
Making The Most Of Your Multi
To really reap the benefits of taking a daily multi, make sure it contains between 50 and 100 percent of the daily value for all of the vitamins and minerals you need, says Jonathan Valdez, M.B.A., R.D.N., C.D.N., owner of Genki Nutrition and spokesperson for the New York Academy of Nutrition and Dietetics.
You’ll also want to look for a multi designed for your specific needs, based on your age and sex, he says. “While menstruating women need more iron, for example, elderly people need more calcium, vitamin D, and vitamin B12.”
Choosing The Right Formula
Here’s a quick guide to help you pick the right multi for your life stage:
- Women’s multivitamins typically include higher amounts of iron and folic acid
- Men’s multivitamins often skip the iron (since men generally need less) and may include extras for prostate health
- 50+ formulas usually bump up the vitamin D, B12, and calcium while reducing iron
- Prenatal vitamins pack in extra folic acid, iron, and DHA for developing babies
The bottom line? A little label reading goes a long way toward finding a multi that actually matches your body’s needs.
But when is the best time of day to take your multivitamin? Glad you asked.
When To Take Your Multivitamin
Though many of us grew up taking chewable vitamins with our breakfast in the morning, you can take your multi at any time of day, says Gabrielle Mancella, M.S., R.D./L.D.N., corporate wellness dietitian with Orlando Health.
However, you do want to take it when your digestive system will have ample time to absorb its nutrients. “Over-hydrating or exercising too soon can move the multi throughout the digestive system without giving it enough time to sit in the gut for absorption,” Mancella says.
Related: What Type Of Multi Is Right For You?
Though many of us grew up taking chewable vitamins with our breakfast in the morning, you can take your multi at any time of day, says Gabrielle Mancella, M.S., R.D./L.D.N., corporate wellness dietitian with Orlando Health.
However, you do want to take it when your digestive system will have ample time to absorb its nutrients. “Over-hydrating or exercising too soon can move the multi throughout the digestive system without giving it enough time to sit in the gut for absorption,” Mancella says.
Related: What Type Of Multi Is Right For You?
To help your body soak up all of your multi’s nutrients, avoid taking it within a couple of hours of working out or at a time of day when you typically down lots (anything more than 16 ounces) of water or other beverages.
Morning vs. Evening: What’s Best?
Here’s the thing—both can work just fine. But there are some differences worth knowing about:
Morning perks:
- You’re more likely to remember (it becomes part of your breakfast routine)
- The B vitamins in most multis help support energy metabolism throughout the day
- It’s easier to pair with a meal that includes some healthy fat
Evening advantages:
- Dinner is often our largest meal and typically contains more fat, which can actually help with absorption
- If mornings are hectic, an evening routine might be more consistent for you
- Some people find it gentler on their stomachs when taken with a bigger meal
Now, you might’ve heard that taking B vitamins at night can mess with your sleep. Good news: that’s largely a myth. B vitamins support your body’s energy production, but they don’t actually give you energy the way caffeine does. Most people won’t notice any difference in sleep quality.
The real key? Consistency. Whatever time works best for your schedule is the right time—as long as you actually take it.
How To Take Your Multivitamin
Though you can pop your multi at whatever time works best for you, you’re going to want to take it with some food.
“I highly recommend avoiding taking a multivitamin on an empty stomach,” says Valdez. For many people, doing so can lead to indigestion, stomach pains, nausea, and even vomiting. (Without any food to help shuttle your multi to your intestines for absorption, your body starts to digest its high concentration of nutrients too soon—and suddenly you feel sick.)
This is actually the number one reason people stop taking their vitamins altogether—stomach upset. The discomfort can stick around for two to three hours (roughly the time it takes for vitamins to pass through your digestive system), which is definitely not a fun way to start your day.
To avoid any alarming sprints to the bathroom, pair your multi with a snack or meal—and preferably one that contains some fat.
“Fat-soluble vitamins—vitamins A, D, E, and K—are absorbed the same way we absorb fats, and are then stored with those fats,” says Mancella.
Related: Why Do Multivitamins Turn Your Urine Neon Yellow?
While the rest of the vitamins in a multi—called water-soluble vitamins—can be absorbed later in the digestion process, these fat-soluble vitamins need some fat for optimal absorption, Valdez says. In fact, research suggests that taking fat-soluble vitamins with a meal that contains some fat can improve absorption for certain nutrients
Easy Fat Pairings
Try to take your multi with a snack or meal that contains a serving of healthy fat, like:
- Avocado or avocado toast
- Nuts or nut butter
- Olive oil drizzled on a salad
- Eggs (the yolk is where the fat is!)
- Full-fat yogurt or a splash of whole milk
- A handful of cheese
Even a small amount of fat—like what’s in a glass of low-fat milk—can make a difference for those fat-soluble vitamins.
What If You Forget?
We’ve all been there. You’re halfway through your day and suddenly realize your vitamin bottle is still sitting on the counter. Here’s what to do:
- If it’s still early, go ahead and take it with your next meal
- If it’s close to bedtime, take it with a small snack that has some fat
- If you completely forget for a day, don’t double up tomorrow—just resume your normal routine
Missing one day here and there won’t undo all your progress. What matters most is getting back on track and staying consistent over time.
A Note On Medications
Of course, you’ll also want to check with your healthcare provider to make sure that taking a multivitamin won’t interfere with any medications or other supplements you regularly consume. (Taking too much iron and calcium together, for example, messes with your absorption of both minerals.)
A few other interactions to keep in mind:
- Thyroid medications (like levothyroxine) should be taken at least four hours apart from calcium-containing supplements
- Blood thinners (like warfarin) can be affected by vitamin K levels, so keep your intake consistent
- Certain antibiotics don’t mix well with minerals like iron, calcium, and zinc
When in doubt, ask your doctor or pharmacist—they can help you figure out the best timing for your specific situation.
Quick Tips For Multi Success
To wrap things up, here’s your cheat sheet for getting the most out of your multivitamin:
- Take it with food—preferably a meal with some healthy fat
- Pick a consistent time that works for your lifestyle
- Choose a formula designed for your age, sex, and health needs
- Look for 50-100% DV on the label (not mega-doses)
- Don’t stress if you miss a day—just get back on track
- Check with your healthcare provider about potential interactions
The best multivitamin routine is one you can actually stick with. So find what works for you, pair it with a meal you enjoy, and let your multi do its job of filling in those nutritional gaps.