Ask Dr. Adam: Do I Need a Daily Multivitamin or Is Food Enough?

Despite the explosion of nutritional supplements on the market, the humble daily multivitamin remains a mainstay. Often seen as “nutritional insurance,” multivitamins promise peace of mind, reassurance that you’re getting the vitamins and minerals your body needs, no matter what your diet looks like.

Some people take them to support an active lifestyle or training regimen. Others turn to them in the hope of optimising their intake beyond the minimum requirements. But how many people actually take a multivitamin because of a diagnosed deficiency?

It raises an important question: Do most of us truly need a daily multivitamin, or are we just hedging our bets? According to Dr. Adam Collins, Form’s Head of Nutrition, the answer isn’t black and white.

“It’s not about whether multivitamins are inherently good or bad.” explains Dr. Adam. “It’s about who you are, what your lifestyle looks like, and what your diet is providing or lacking.”

Let’s break it down.

Can You Really Get All the Nutrients You Need from Food?

In theory, yes. A well-balanced, varied diet can provide all the essential vitamins and minerals we need. But in practice, it’s more complex.

“Not all nutrients are easily available in all foods,” says Dr. Adam. “Some, like vitamin D and iodine, are found in limited dietary sources. If those foods aren’t part of your regular intake, there’s a risk of falling short.”

Take vitamin D, for example. While our bodies can synthesise it from sunlight, this only occurs during certain months in the UK, typically between April and September, when UVB rays are strong enough. During the darker months, dietary sources like oily fish, eggs, and fortified foods become more important. Yet, data consistently shows that vitamin D intakes in the UK are often too low [1].

Iodine is another concern. Found mainly in dairy, seafood, and seaweed, it’s often lacking in modern diets, particularly those that limit animal products. The same goes for selenium and iron, depending on dietary patterns.

What About Plant-Based Diets?

Multivitamin needs become even more relevant for those on vegetarian or vegan diets. “Vitamin B12 is a textbook example,” says Dr. Adam. “You simply can’t get enough B12 from a plant-based diet without fortified foods or supplements.”

Plant-based milks and cereals are commonly fortified with B12 and iodine, which helps. But relying solely on fortification doesn’t always guarantee adequacy.

Even the EAT-Lancet planetary health diet, praised for its sustainability, may present challenges in meeting micronutrient needs [2]. With the reduction of animal products, risks of low intake for nutrients like iron, zinc, calcium, and omega-3 fatty acids increase. This makes supplementation more relevant.

What About the “Average” Diet?

Even those who aren’t plant-based may benefit from a daily multivitamin, especially if their diet is lacking in variety or whole foods.

This is where the concept of “hidden hunger” comes in. Despite overconsumption of calories, many people still fail to meet their micronutrient needs. This paradox – overnourished but undernourished – is widespread, and it’s not always obvious.

“You can be eating plenty of food but still fall short on key nutrients,” Dr. Adam explains. “In these cases, a multivitamin isn’t a cure-all, but it can help cover the gaps while you work on improving your diet.”

When Is a Daily Multivitamin Especially Helpful?

While a food-first approach is always the goal, Dr. Adam highlights several scenarios where a daily multivitamin or targeted supplementation makes particular sense:

Pregnancy and preconception: Folic acid is essential, and excess vitamin A (as retinol) should be avoided.
Calorie-restricted diets: Lower food intake means reduced nutrient intake.
Weight loss medications (e.g. GLP-1 agonists like Wegovy or Mounjaro): Appetite suppression can reduce food variety.
High training loads: Athletes may have higher micronutrient demands that aren’t always met through food alone.
Busy lifestyles: Those who struggle to consistently eat nutrient-dense meals may benefit from baseline coverage.

“It’s not about replacing a healthy diet,” Dr. Adam concludes. “It’s about recognising when your diet isn’t doing all the heavy lifting, and when a little support from a multivitamin might help.”

So, Should You Take a Daily Multivitamin?

If your diet is consistently diverse, rich in whole foods, and well-planned – especially if you’re not avoiding any major food groups, then a daily multivitamin might be unnecessary. But for many people, life isn’t that tidy. Work, travel, stress, restrictive diets, or personal preferences can all interfere with nutritional adequacy.

That’s why we created Multi, Form’s high-quality, plant-based daily multivitamin supplement. It’s carefully formulated with bioavailable forms of essential nutrients, including vitamin D, B12, iodine, and zinc. It supports your body where your diet might not.

“The goal is to complement your lifestyle, not complicate it,” says Dr. Adam. “Multi is about giving people peace of mind, nutritional support that’s as smart and intentional as the rest of your routine.”

References