Should you take a daily multivitamin? The supplement aisle assumes yes. The research tells a more complicated story. Here's what the evidence shows, and a more targeted way to think about it.
What the largest studies show
A 2024 study by researchers at the US National Cancer Institute followed 390,124 generally healthy adults for more than 20 years. Daily multivitamin use was not linked to a lower risk of death from any cause, including cancer and heart disease. (Loftfield et al., JAMA Network Open, 2024.)
A 2022 review by the US Preventive Services Task Force found insufficient evidence that multivitamins prevent heart disease or cancer in the general population.
Why a blanket tablet may miss the point
A standard multivitamin contains 20 to 30 nutrients at doses designed for an average person. Your needs are individual. If you're low in something specific, a modest dose in a multi may not be enough, and if you're not low, you may not need it at all.
Nutrients worth asking your GP about
- Iron. Iron deficiency is common in Australian women of reproductive age. (MJA InSight+, 2024.) A blood test tells you whether you need treatment, and how much.
- B12. Worth checking if you eat little or no animal food, or take medicines that reduce stomach acid.
- Folate. Essential before and during pregnancy. Australian guidelines recommend a folic acid supplement for anyone planning a pregnancy, so ask your doctor.
- Choline. Found in eggs, meat, fish and liver. Many multivitamins contain little or none.
Where whole foods fit
A varied diet with vegetables, fruit, wholegrains, protein foods and dairy (or alternatives) covers most needs for most people. If you like the idea of adding liver but won't cook it, our Organic Chicken Liver Capsules are one ingredient: certified organic chicken liver, gently dried. They aren't a multivitamin or a treatment for any deficiency.
Liver is naturally high in vitamin A. If you are pregnant, planning a pregnancy, breastfeeding, taking medication or managing a health condition, talk to your doctor before taking liver products.
Frequently asked questions
Is it good to take a women's multivitamin every day?
For healthy adults, the largest study found no longevity benefit. Some life stages, like pregnancy, do change what you need, so talk to your doctor.
Do I need a multivitamin if I eat well?
Often not. A blood test is the most reliable way to find real gaps.
Are chicken liver capsules a substitute for a multivitamin?
No. They're a whole food in a convenient form, not a multivitamin or a medicine.
References
- Loftfield E et al. Multivitamin use and mortality risk in 3 prospective US cohorts. JAMA Network Open. 2024;7(6):e2418729.
- US Preventive Services Task Force. Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer. JAMA. 2022;327(23):2326–2333.
- MJA InSight+. What GPs need to know about iron deficiency in women. July 2024.
