Multivitamins and Minerals

The most commonly used supplements in the U.S., multivitamin-and-mineral supplements usually contain at least 10 vitamins and 10 minerals; usually 100% of the Daily Value (DV) for nutrients for which there are recommendations, except for calcium, which is too bulky. Many multivitamin-and-mineral supplements contain higher doses, often in excess of the DV. Many people expect far too much from the multivitamin and mineral supplements they take. Nevertheless, surveys show that many Americans fall short in key vitamins and minerals, and some groups should consider taking a multivitamin-and-mineral supplement.

Claims, purported benefits: Provide nutrients to supplement a healthy (or unhealthy) diet. Prevent colds and other infections, reduce fatigue and improve energy levels, and reduce the risk of chronic diseases.

Bottom line: There’s no evidence that any supplement can prevent colds and infections, reduce fatigue, or improve energy levels. Some studies do suggest, however, that people who take multivitamin-and-mineral pills have a lower risk of several diseases, including colon cancer and possibly heart disease, and may have a better immune response. You may want to consider taking a multivitamin-and-mineral supplement if you are in one of these groups: you are over 60, are a woman of childbearing age, are a strict vegetarian, are on a weight-loss diet, or do not eat a balanced diet (at least 9 servings of fruits and vegetables a day, as well as whole grains, low-fat dairy, and small servings of lean meat, poultry, or fish). Though many Americans regard a daily multivitamin-and-mineral supplement as essential for good health, a panel of advisers at the National Institutes for Health in 2006 concluded that the evidence supporting the benefits and even the safety of multivitamin-and-mineral supplements is limited and inconclusive. Even if you take a multivitamin-and-mineral supplement, you still need to have a healthy, balanced diet.