Multivitamins may not be the coolest of the cool-kid supplements out there (we’re looking at you, creatine), but they’re certainly ride or die. Sure, perhaps not everyone needs a multi—but many people can meaningfully benefit from the type of broad-spectrum nutritional support that multis offer. More specifically, those who find themselves in the following seven life situations should consider adding a multi to their daily wellness routine.
- ABOUT OUR EXPERTS: Juliana Vocca, M.S., R.D., is a registered dietitian and the owner of Prime Women Nutrition. Amy Brownstein, M.S., R.D., is a registered dietitian and the owner of Nutrition Digested.
1. You’re Experiencing Brain Fog
Occasional foggy, fuzzy thinking could stem from something as simple as a night of poor sleep. But regular brain fog isn’t normal. In fact, it could be the result of low levels of certain micronutrients, which a multi could bump back into place.
Read More: How to Fight (and Fix) Persistent Brain Fog
Key nutrients for mental clarity include vitamin B12, vitamin D, iron, magnesium, and vitamin C, says registered dietitian Juliana Vocca, M.S., R.D., owner of Prime Women Nutrition. “Vitamin B12 and other B vitamins (like folate and B6) are critical for neurotransmitter production, energy, and nerve production,” she explains. Meanwhile, low levels of vitamin D are linked to depression, poor mood, and cognitive decline, so ramping them up with a multivitamin could help banish brain fog. Then there’s vitamin C, an antioxidant that protects the brain from oxidative stress. And don’t forget minerals! “Magnesium and iron are essential minerals for energy production and mental clarity,” Vocca says.
2. You’re Vegan or Vegetarian
Upon adopting a vegan or vegetarian diet, many people start brainstorming ways to reach their daily protein target. But protein isn’t the only nutrient to keep in mind if you’ve gone meatless. “Vitamin B12 is the most well‑known example, but iron, zinc, calcium, and vitamin D can also be harder to obtain from plant‑based foods alone,” Vocca says. “In these cases, a multivitamin can serve as a practical safety net..
3. You Have Other Dietary Restrictions
Due to taste preferences, medical reasons, religious observance, or allergies, there are lots of foods that might not make it onto your plate. If you’re in any of the “something-free” categories (gluten-free, dairy-free, etc.), your nutrition could be taking a hit.
A restricted diet increases the risk of nutrient shortfalls, according to registered dietitian Amy Brownstein, M.S., R.D., owner of Nutrition Digested. “For example, a dairy-free diet may result in a lower intake of calcium,” she says. Research also shows that people on a gluten-free diet often don’t get enough B vitamins, vitamin A, magnesium, calcium, or iron. When your dietary variety is limited, a multivitamin can serve as “nutritional insurance.”
4. You Travel a Lot
On the road again? Frequent jet-setting could leave you surprisingly depleted—and we don’t mean losing your luggage. “Traveling disrupts normal eating routines, and typically involves eating fewer fruits, vegetables, and balanced meals,” says Brownstein. Couple that with travel’s stressful nature—which itself may decrease micronutrient concentrations in the body—and you’ve got a recipe for low nutrient levels.
As you’re packing your bags, consider tossing in a high-quality vitamin blend. “A multivitamin can provide consistency and ensure you aren’t missing out on any key nutrients while you’re adventuring,” Brownstein suggests.
5. You Have a Gastrointestinal Condition
Your GI tract is where the nutrient absorption “party” happens. But for people with certain gastrointestinal health conditions, that party is…pretty tame. Chronic conditions like celiac disease and inflammatory bowel disorders (IBD) are famous for decreasing nutrient absorption.
If you live with a GI condition that limits your ability to absorb nutrients, you may want to give your gut more to work with, Vocca says. “[People with these conditions] often struggle to maintain adequate levels of vitamins B12 and D. Because these nutrients require healthy intestinal tissue for efficient absorption, malabsorption can quickly lead to deficiency, making supplementation beneficial.”
Which multi is best for you may depend on your unique gut struggles. While folks with celiac disease should look for a multivitamin that contains B vitamins, calcium, magnesium, iron, and zinc, those with IBD should consult their doctor for a recommendation, since some supplements can actually make their GI symptoms worse.
6. You Spend Much of Your Time Indoors
Most of us spend the vast majority of our time indoors. Some stats say 90 percent of our lives are spent inside! It’s not exactly ideal for getting our fill of the sunshine vitamin. “If you spend most of your day indoors, you may not get enough sun exposure to maintain optimal vitamin D levels,” says Brownstein.
Read More: How to Choose the Right Vitamin D Supplement for You
Much as you might like to get more fresh air, some circumstances make it tricky. “This is especially common in winter months or for people who work office-based jobs,” Brownstein notes. When you can’t get outside on the regular, a multivitamin that provides vitamin D can help bridge the gap.
7. You’re Taking a Weight-Loss Medication
So you’re using a medication like a GLP-1 for weight loss, and it’s reducing your appetite? Unfortunately, that might mean you’re missing out on key nutrients. “These medications reduce appetite and slow digestion, which often leads to lower overall food intake,” Vocca says. “When people eat less, it becomes harder to meet daily nutrient needs solely through food, making a multivitamin a reasonable addition.”
Choosing a High-Quality Multivitamin
Since multivitamins are the most commonly consumed dietary supplements, there are a lot to choose from. How do you select the right one?
Start by discussing it with your doctor or a registered dietitian. They can not only recommend specific blends to suit your needs—they can also give you the all-clear so you don’t purchase a product that interferes with any medications you’re taking. If you’re having unexplained symptoms like fatigue or irritability, it’s also worth a check with your healthcare team. “A multivitamin is a great security blanket to protect against nutrient deficiencies, but it may not contain enough of a particular nutrient to resolve an existing deficiency,” says Brownstein. “Blood work is the best tool for assessing nutrient status and tailoring supplement dosage.”
From there, consider the format you’ll actually take consistently, whether that’s a capsule, chewable, or liquid. You may also want to look for an option that fits your age and sex. Since nutrient needs vary by these demographics, Brownstein says multivitamins for men, women, or older adults can provide more targeted nutrition.
Don’t forget, too, that third-party testing adds a layer of quality control to multivitamins. To ensure purity, look for seals on the label like those on The Vitamin Shoppe brand products.