{"id":440409,"date":"2025-07-21T11:40:17","date_gmt":"2025-07-21T10:40:17","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=440409"},"modified":"2025-07-22T09:49:23","modified_gmt":"2025-07-22T13:49:23","slug":"ask-dr-adam-do-i-need-a-daily-multivitamin-or-is-food-enough","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/ask-dr-adam-do-i-need-a-daily-multivitamin-or-is-food-enough\/","title":{"rendered":"Ask Dr. Adam: Do I Need a Daily Multivitamin or Is Food Enough?"},"content":{"rendered":"

Despite the explosion of nutritional supplements on the market, the humble daily multivitamin<\/i> remains a mainstay. Often seen as \u201cnutritional insurance,\u201d multivitamins promise peace of mind, reassurance that you\u2019re getting the vitamins and minerals your body needs, no matter what your diet looks like.<\/p>\n

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?<\/p>\n

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

“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.”<\/p>\n

Let\u2019s break it down.<\/p>\n

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Can You Really Get All the Nutrients You Need from Food?<\/h2>\n

In theory, yes. A well-balanced, varied diet can<\/i> provide all the essential vitamins and minerals we need. But in practice, it\u2019s more complex.<\/p>\n

“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.”<\/p>\n

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].<\/p>\n

Iodine is another concern. Found mainly in dairy, seafood, and seaweed, it\u2019s often lacking in modern diets, particularly those that limit animal products. The same goes for selenium and iron, depending on dietary patterns.<\/p>\n

What About Plant-Based Diets?<\/h2>\n

Multivitamin needs become even more relevant for those on vegetarian or vegan diets. \u201cVitamin B12 is a textbook example,\u201d says Dr. Adam. \u201cYou simply can\u2019t get enough B12 from a plant-based diet without fortified foods or supplements.\u201d<\/p>\n

Plant-based milks and cereals are commonly fortified with B12 and iodine, which helps. But relying solely on fortification doesn\u2019t always guarantee adequacy.<\/p>\n

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.<\/p>\n

What About the \u201cAverage\u201d Diet?<\/h2>\n

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

This is where the concept of \u201chidden hunger\u201d comes in. Despite overconsumption of calories, many people still fail to meet their micronutrient needs. This paradox – overnourished but undernourished – <\/i>is widespread, and it\u2019s not always obvious.<\/p>\n

\u201cYou can be eating plenty of food but still fall short on key nutrients,\u201d Dr. Adam explains. \u201cIn these cases, a multivitamin isn\u2019t a cure-all, but it can help cover the gaps while you work on improving your diet.\u201d<\/p>\n

When Is a Daily Multivitamin Especially Helpful?<\/h2>\n

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