Whether you bought your first bottle of multivitamins yesterday or have been taking one every day for years, at some point or another, you may have wondered: Is this stuff actually doing anything? Unlike caffeine, which gives you an instant jolt, or an electrolyte drink, which quenches your thirst in real time, the benefits of a multivitamin can be more subtle and take effect gradually.
Despite the lack of instant gratification, the right multivitamin can be an essential tool for filling nutrient gaps and supporting your overall well-being. In fact, board-certified internist Jacob Teitelbaum, M.D., believes that a quality multivitamin is the most critical supplement people can take. Why? “About 50 percent of the vitamins and minerals that would be found in an unprocessed diet are lost in food processing, which means many of us only consume 50 percent of the vitamins and minerals we took in hundreds of years ago,” he says.
There are a few ways you can ensure your multi is pulling its weight. Here’s a breakdown of the biggest signs to look for, plus how to troubleshoot if you’re not seeing any results.
5 Signs Your Multi Is Doing Its Job
1. You notice a boost in energy levels
Deficiencies in key nutrients like iron, B12, and magnesium can leave you feeling sluggish, so increasing your levels of these nutrients (and others) with a well-rounded multi can help restore your energy over time, explains naturopathic doctor Jolene Brighten, N.D. “B vitamins, for example, play a big role in turning food into fuel, while iron keeps oxygen flowing through your blood to prevent that tired, run-down feeling,” she says. “If you notice fewer energy crashes and more steady endurance throughout the day, your multivitamin could be doing its job.”
2. You See Improvements In Your blood work
Many vitamin and mineral deficiencies (think vitamin D, B12, zinc, and iron) can be identified through bloodwork, so regular testing can help you identify if your multivitamin is having an impact, according to functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T.
Read More: Birth Control Affects Levels Of These Important Nutrients
She specifically recommends a “functional micronutrient blood test, which gives a more comprehensive overview of vitamin and mineral status.” From there, wait at least three to six months before retesting to give your nutrient levels a chance to really shift. “If blood labs don’t improve after three to six months of consistently taking a multivitamin, consult with your healthcare team to identify and address any underlying causes,” Volpe ssays.
3. Your nails, hair, and skin look healthier
Brittle nails, thinning hair, and dull skin are all signs that your body may be missing key nutrients like biotin, zinc, vitamin A, and vitamin C—all essential for maintaining the health and vibrancy of these tissues, according to Brighten. When a multivitamin works well, you might notice faster nail growth, shinier and fuller hair, and more hydrated, resilient skin.
How does it work? “Vitamin A and C play a major role in collagen production, which helps reduce signs of premature aging, boosts skin elasticity, and even supports wound healing,” Brighten says. “Zinc is another powerhouse nutrient, especially if you’re dealing with breakout-prone skin, as it balances sebum production, which can mean a clearer complexion over time.”
While changes won’t happen overnight, consistently taking a high-quality multivitamin can help restore these nutrients and gradually support visible improvements to your hair, skin, and nails.
4. Your immune system Is Doing Its Job
Your immune system works hard to keep you healthy, and certain nutrients—like vitamin C, vitamin D, zinc, and selenium—play a huge role in keeping it strong. If you used to catch every cold that went around but now find yourself staying healthier or bouncing back faster when you do get sick, you might be benefiting from the immune-loving nutrients your multivitamin provides. “Zinc is a key player in supporting immune cell function, while vitamin D helps regulate immune responses,” says Brighten.
Read More: 6 Possible Reasons Why You Keep Getting Sick
No supplement is a magic shield against getting sick, but keeping your immune system well-nourished can make a big difference in how often you feel under the weather—and how quickly you recover when you do.
5. You’re less moody or foggy
If you’ve ever felt like your brain is stuck in a fog or your mood is all over the place, deficiency in B vitamins, magnesium, or omega-3s could be to blame, according to Brighten. “If you start noticing clearer thinking, better focus or a more balanced mood, it might be a sign that your multivitamin is doing its thing,” she says. “B6 and magnesium help boost serotonin production, which plays a big role in keeping your mood steady and stress levels in check. Meanwhile, omega-3s support brain function and mental clarity, helping you stay sharp throughout the day.”
Not seeing benefits from your multivitamin? This might be why
If you don’t feel a difference after several weeks of consistently taking your multivitamin, it could be due to poor absorption or low-quality ingredients, according to James Lyons, M.D., a physician at Lyons Medical Care. “Some multivitamins contain cheap, synthetic vitamins that the body struggles to absorb, like cyanocobalamin (B12) instead of methylcobalamin or magnesium oxide instead of magnesium citrate,” he says. “Other red flags include fillers, artificial colors, and unnecessary additives that do not have health benefits.”
Additionally, conditions like IBS, Crohn’s, or low stomach acid can make it harder to absorb nutrients, Lyons says. If you’re dealing with digestive issues, check in with your doctor about how they might be impacting your nutrient absorption—and how to ensure you’re getting the nourishment your body needs.
How to Pick a multivitamin That’ll Move The Needle
Selecting a multivitamin with bioavailable nutrients is crucial for optimal absorption and effectiveness, according to Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., a naturopath, acupuncturist, and director of Arizona Natural Medicine. “For example, methylated B vitamins (methylfolate, methylcobalamin) and chelated minerals (magnesium glycinate, zinc bisglycinate) are more easily absorbed and utilized by the body,” she explains. This is especially important for individuals with digestive issues or genetic variations like MTHFR mutations, which affect folate metabolism.
Simply put, there are some forms of nutrients that just don’t work as well as others. “Non-bioavailable forms, like synthetic folic acid or poorly absorbed minerals such as magnesium oxide, may not be as effective and can even cause side effects in some people,” Lane says. Though choosing a high-quality, high-potency multivitamin that offers meaningful amounts of key nutrients in optimal form may cost you a little extra, it can really make a difference in ensuring your body gets the tools it needs for healthy energy, immunity, brain function, and overall well-being. (Good options: Vthrive Bioactive Women’s Once-Daily Multi or Vthrive Bioactive Men’s Once-Daily Multi.)
The Bottom Line
A high-quality multivitamin can be a powerful tool in filling nutrient gaps and supporting overall health. While the impacts might not be as obvious as a shot of espresso, subtle signs like increased energy, healthier skin, improved focus, and a strong immune system can indicate that your multivitamin is doing its job. Just remember that not all results happen overnight! Keep up with your routine and give your multivitamin the chance to work its magic.