Multivitamins: useful, or a waste of money?
The multivitamin aisle is one of the best-stocked — and one of the most misunderstood. Are they useful, or do they simply replace a balanced diet?
What a multivitamin is — and isn’t
A multivitamin is a safety net, not a performance enhancer. It fills nutritional gaps; it does not improve anything in someone whose diet already meets their needs. No reputable study shows any performance gains in a properly nourished athlete.
Situations where it makes sense
- Prolonged calorie deficit (cutting, weight management): the less you eat, the tighter your micronutrient intake becomes.
- A diet lacking in variety, an exclusion diet, or a daily intake of few fruits and vegetables.
- High training load with poor recovery.
- Periods of severe fatigue or prolonged stress.
How to read the label
Compare the amounts with the Nutrient Reference Values (NRVs) shown as percentages. Be wary of formulations containing 1,000% of the NRV for water-soluble vitamins: any excess is simply excreted. Conversely, fat-soluble vitamins (A, D, E, K) build up in the body — prolonged overdose is not harmless.
Also check the forms: magnesium bisglycinate is better tolerated than magnesium oxide, whilst zinc in the form of bisglycinate or picolinate is better absorbed than zinc oxide.
When to take it
With a meal containing a small amount of fat: fat-soluble vitamins rely on fat for absorption. Taking them on an empty stomach reduces absorption and often causes nausea.
This information is provided for guidance only and is not a substitute for the advice of a healthcare professional. If you have a medical condition, are undergoing treatment, are pregnant or breastfeeding, consult your doctor before taking any supplements.
