Chances are you’re one of the many Americans who takes a daily multivitamin. According to the Council for Responsible Nutrition, approximately 75 percent of adults in the U.S. take daily dietary supplements for a variety of reasons, from boosting overall wellness and supporting immunity, to promoting hair, skin, and nail health. And, of all the supplements Americans take, a multivitamin is the most popular, according to The National Institutes of Health (NIH).
It makes sense when you think about it—a multivitamin is like a nutritional safety net. Rather than juggling a dozen different bottles, you get a broad spectrum of essential vitamins and minerals in one convenient dose. Whether you’re a busy parent rushing out the door, a college student grabbing breakfast on the go, or someone just trying to stay on top of their health, a multi can help simplify your routine.
“Even with a balanced diet, you may not meet 100 percent of your nutrient needs every single day, and a multivitamin helps to fill in the gaps,” explains dietitian Erin Palinski-Wade, R.D., C.D.C.E.S., author of Belly Fat Diet for Dummies. “A multivitamin is not a substitute for a balanced diet but an insurance policy that helps ensure you won’t fall short on key nutrients.”
With countless options available, though, trying to decide which multivitamin to purchase can be a daunting task. Walk down the supplement aisle at any store, and you’ll find shelves packed with options—gummies, tablets, capsules, liquids, and more. How do you know which one is right for you? Here are four factors Palinski-Wade recommends taking into account when shopping for a multi.
1. Your Profile
The first step in narrowing down your multivitamin options is to consider your gender and age, since numerous companies have created supplements specifically for men or women across multiple generations. After all, males and females require different vitamins and minerals during various stages of life.
Why Gender Matters
Men and women have distinct nutritional needs based on their biology. Women, for example, generally need more iron during their reproductive years to replace what’s lost during menstruation. Men, on the other hand, typically don’t need as much iron and may actually benefit from iron-free formulas to avoid excess buildup.
For example, the Office on Women’s Health (OWH) recommends a prenatal supplement for females who are pregnant or could become pregnant that contains at least 400 micrograms of folic acid. Meanwhile, a supplement for menopausal women should contain calcium and vitamin D to help ward off osteoporosis.
Age-Specific Considerations
Your nutritional needs shift as you move through different life stages:
- Adults under 50 may prioritize energy-supporting B vitamins and antioxidants
- Adults 50 and older often need higher amounts of vitamin B12, vitamin D, and calcium since absorption can decrease with age
- Women of childbearing age benefit from adequate folate and iron
- Active individuals might look for formulas with added support for muscle recovery and energy production
Check your labels to see if a multi is specifically designed for your age and gender. Vthrive The Vitamin Shoppe brand, for example, has Bioactive Multivitamins specific to men and women both over and under 45 years of age. These targeted formulas take the guesswork out of choosing—if you’re a 52-year-old woman, you can grab a women’s 50+ formula and know it’s designed with your specific needs in mind.
2. Your Diet
Next, Palinski-Wade suggests assessing your eating patterns and identifying any nutrients you’re at most risk for falling short on. This is where being honest with yourself really matters—think about what you actually eat on a typical day, not what you wish you ate.
Common Dietary Gaps
Individuals who follow a vegan diet, for example, may consume less-than-adequate amounts of vitamin B2 (riboflavin), vitamin B12, and vitamin D, which are mostly found in animal sources, per the OWH. If you’ve cut out meat, dairy, or eggs, a multivitamin can help bridge those gaps.
On the flip side, do you get enough fruits and veggies in your diet? According to the Centers for Disease Control and Prevention (CDC), only about 13 percent of adults eat the recommended daily fruit intake, while only nine percent consume enough vegetables. This can potentially lead to insufficient levels of essential vitamins A, C, and E and minerals calcium and magnesium.
Here’s a quick self-check to help identify where you might fall short:
- Rarely eat fish? You may need more omega-3s and vitamin D
- Skip dairy? Calcium and vitamin D could be lacking
- Don’t eat many leafy greens? Vitamin K, folate, and magnesium might be low
- Mostly processed foods? You could be missing a whole range of micronutrients
- Follow a restrictive diet? Any elimination diet increases your risk for gaps
Read More: 6 Common Medications That Interact With Supplements
Getting Tested and Setting Limits
If you’re concerned about your nutrient status, your healthcare provider can conduct a blood test to detect nutritional deficiencies. This takes the guessing game out of the equation and helps you choose a multivitamin that addresses your actual needs rather than just covering all bases.
Palinski-Wade advises against taking more than the Recommended Dietary Allowance (RDA), Adequate Intake (AI), or Tolerable Upper Intake Level (UL) of a nutrient unless instructed to do so by your doctor or registered dietitian, as fat-soluble vitamins A, D, E, and K can build up to harmful levels in the body over time. Unlike water-soluble vitamins that your body flushes out, these fat-soluble vitamins get stored in your tissues—so more isn’t always better.
Additionally, certain water-soluble vitamins, like vitamin C, can cause undesirable side effects like gastrointestinal issues when taken in excess. If you’ve ever experienced stomach upset after taking a supplement, too-high doses could be the culprit.
Also worth noting: The NIH advises consulting with your physician if you take blood-thinners since most multivitamins contain vitamin K, which can impact their effectiveness. The same goes for any prescription medications—it’s always smart to check with your healthcare provider or pharmacist about potential interactions.
3. Verifications
“Since supplements are not regulated in the same way as medications, it is important to do your research and make sure the supplements you select actually do what they claim,” stresses Palinski-Wade. “Generally, you want to look for a credible company that has third-party testing or has clinical studies to support their statements.”
This is one of those areas where a little label-reading goes a long way. Unlike prescription drugs, dietary supplements generally don’t go through FDA premarket approval. That puts the responsibility on you to choose wisely.
What to Look For on Labels
The USP (U.S. Pharmacopeia) Verified Mark on a supplement label indicates the product has been verified for purity and potency. Another third-party “seal of approval” may come from the NSF (National Science Foundation). These certifications mean an independent organization has tested the product to confirm it contains what the label says—and nothing harmful that shouldn’t be there.
And some companies may have their own unique certifications from a medical advisory team and clinical research involved throughout product development. The Vitamin Shoppe brand, for example, uses its Quality Promise seal to capture the rigorous quality assurance steps and third-party testing of ingredient purity and potency its products must pass. In fact, all Vitamin Shoppe proprietary brands undergo 320 quality assurance steps with ingredient purity and potency verified by independent third-party laboratories.
Other Certifications Worth Noting
Another certification to search for on a supplement label is the USDA Organic seal and/or the Non-GMO Project Verified seal. These matter if you’re particular about how your ingredients are sourced and processed.
A few more things to look for:
- GMP (Good Manufacturing Practices) certification – ensures the facility follows quality manufacturing standards
- Allergen-free claims – important if you have sensitivities to gluten, dairy, soy, or other common allergens
- Clear expiration dates – potency can decrease over time, so freshness matters
- Transparent ingredient lists – you should be able to see exactly what’s in your supplement and in what amounts
When in doubt, a quick search on the company’s website can reveal a lot about their testing practices and quality standards.
4. Added Ingredients
Finally, you may choose to opt for a multivitamin that contains plant- or animal-based ingredients, instead of synthetic ones. These options are usually referred to as food-based supplements.
“Food-based vitamins typically include additional antioxidants and adaptogens, which may offer additional health benefits,” says Palinski-Wade.
Food-Based vs. Synthetic
What’s the difference? Synthetic vitamins are made in a lab to mimic the structure of naturally occurring nutrients. Food-based vitamins, on the other hand, are often derived from whole food sources—think fruits, vegetables, and herbs. Some people find food-based options easier to digest, and they often come with naturally occurring cofactors that may help your body absorb and use the nutrients more effectively.
That said, synthetic vitamins aren’t inherently bad—many are well-absorbed and perfectly effective. It often comes down to personal preference and how your body responds.
Read More: Pair Your Supplements With These Foods For Better Absorption
Choosing the Right Form
Also, while supplements come in multiple forms—capsules, tablets, liquid, powder, and gummies—Palinski-Wade recommends avoiding gummies if you’re watching your sugar intake. Some gummy vitamins contain anywhere from 2 to 8 grams of sugar per serving, which can add up if you’re taking them daily. According to the American Heart Association, women should limit added sugar to about 25 grams per day and men to 36 grams—so those gummy vitamins might be taking a bigger bite out of your daily allowance than you realize.
Here’s a quick breakdown of your options:
- Tablets – Most common and usually the most affordable; may be harder for some people to swallow
- Capsules – Often easier to swallow and may be gentler on the stomach
- Softgels – Great for fat-soluble vitamins; easy to swallow
- Gummies – Tasty and easy to take, but watch the sugar content
- Liquids – Good for those who have trouble swallowing pills; may offer faster absorption
- Powders – Versatile (mix into smoothies or drinks); good for customizing doses
Ingredients to Avoid
And, finally, forego supplements made with other fillers, such as preservatives (including parabens and sulfites), as well as artificial colorings, flavors, and sweeteners. “Although artificial ingredients won’t typically impact the quality of nutrients in the product, they’re usually not necessary in a high-quality supplement,” says Palinski-Wade.
Some specific things to watch out for on ingredient labels:
- Artificial colors (Red 40, Yellow 5, Blue 1)
- Artificial sweeteners (aspartame, sucralose, acesulfame potassium)
- Titanium dioxide – sometimes used as a whitening agent
- Hydrogenated oils – unnecessary and not ideal for health
- High-fructose corn syrup – adds empty calories
The good news? There are plenty of clean, high-quality multivitamins out there that skip the unnecessary extras. It just takes a few extra seconds of label-reading to find them.
A Note on Timing
One more thing to consider: when you take your multivitamin can matter too. Many people find that taking their multi with food helps with absorption (especially for fat-soluble vitamins) and reduces the chance of stomach upset. Some prefer taking it with breakfast to make it part of their morning routine, while others split their dose between morning and evening if their formula allows.
If you’re still not sure which multivitamin is right for you, don’t hesitate to ask for help. The Vitamin Shoppe offers free virtual nutrition coaching consultations, and in-store Health Enthusiasts are trained to help you navigate your options based on your individual needs and goals. Sometimes a quick conversation can save you hours of research and help you feel confident in your choice.