Do I Need Extra Vitamins if I Take A Multivitamin?

Most people should be able to get all of their vitamins and minerals from their diet. Take extra vitamins if you do not meet the RDA of the quantity of each vitamin and mineral that you need every day.

The supplement industry is booming in the U.S. People spend over 12 billion dollars a year on a variety of multivitamins and supplements. With so many options available, you may find yourself wondering: What vitamins should I take daily, and which multivitamin is right for me? 

After all, not everyone needs the same things from their multivitamin. One supplement may not even be able to take care of all of your vitamin and mineral needs. It depends on the vitamins that you currently get from your diet. 

Most people should be able to get all of their vitamins and minerals from their diet. If you’re concerned that you’re missing particular nutrients, take stock of the foods that you eat each week. If you pay attention to the ingredients, you should be able to calculate the amounts of each vitamin and mineral that you regularly get from your diet. 

Otherwise, you should talk to your doctor or a registered dietitian to see if any particular supplements are right for you. In general, people are more likely to need supplements if they: 

• Eat very few calories
• Are older 
• Have undergone bariatric surgery
• Abuse drugs, including alcohol
• Don’t eat enough fruits and vegetables 

It can be hard to find the right multivitamin for you. Keep in mind that the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements, so you need to find a brand that you trust. Ask your doctor for the best recommendations. 

Ideally, you want to find a multivitamin that only has the ingredients that you’re lacking and not too many extras. You may even want to take a few individual supplements if you’re only lacking one or two things from your diet. 

Also, make sure that you’re not taking anything that includes megadoses. Too much of certain vitamins can be toxic for your body.  

In general, you need to make sure that you’re getting all of the 13 essential vitamins. This includes vitamins:

• A
• C 
• D
• E
• K
• B. Keep in mind that there are eight different B vitamins.

Make sure that you’re getting your recommended daily allowance (RDA) for each of these, as well as a number of essential minerals. Otherwise, you could develop a deficiency. Vitamin and mineral deficiencies can then lead to a variety of health problems.  

Vitamin A. Dietary sources of vitamin A include dairy products and fruits and vegetables that are orange in color. This includes carrots and mangoes. 

Some of the ways your body uses vitamin A include: 

• Boosting your immune system
• Maintaining your vision
• Strengthening your bones
• Maintaining proper organ function

Vitamin B6. In general, you should make sure that you’re getting enough of each of the B vitamins, including B6, because they each provide different health benefits.

Natural sources of dietary B6 include fish, starches, and certain fruits. B6 and other B vitamins help your body: 

• Maintain normal brain functions
• Metabolize carbohydrates, proteins, and fats
• Produce blood cells

Folic acid. This B vitamin is one of the most important micronutrients to get if you’re a young female who’s considering bearing children. You especially need to take extra folate supplements when you’re pregnant. This is because it helps with fetal development. Your baby could develop neural tube defects if you don’t get enough folate each day. 

Vitamin C. This vitamin is found in many different fruits and vegetables. It has antioxidant properties that can protect your cells from damage. Other benefits include healthier: 

• Bones
• Teeth
• Skin
• Immune system 

Vitamin D. You can get vitamin D from multiple sources, including: 

• Sunlight
• Fish oil
• Fortified milk
• Fortified cereals

Vitamin D deficiencies are fairly common in the U.S. You should make sure that you’re getting enough of this vitamin because it helps support your immune and nervous systems. It also helps your body maintain proper calcium and phosphorus levels.  

Vitamin E. This vitamin is found in a wide variety of foods, including spinach, nuts, and whole grains. It has antioxidant properties that could benefit your body in a number of ways. 

Getting enough vitamin E may also reduce your risk of: 

• Blood clots
• Certain cancers
• Alzheimer’s disease

Vitamin K. This vitamin is full of proteins. Dietary sources mostly come from leafy greens. Vitamin K can improve your bone health, and you absolutely need it for your blood to properly clot in the case of an injury. 

Calcium. Your body needs calcium in order for your muscles to function and for your bones to remain strong. Otherwise, you may develop osteoporosis.  

Iron. This essential mineral is naturally found in red meat and green, leafy vegetables. Your body needs plenty of iron in order to function properly. Without it, your immune system may weaken, and you could become fatigued. 

Vegans and vegetarians need to pay particular attention to the amount of iron in their diets. Take an additional iron supplement if you’re not getting enough from other sources. 

Zinc. You need less zinc compared to some other micronutrients. Still, it’s essential to get some zinc each day. Natural dietary sources include red meat, poultry, beans, and nuts. 

Zinc benefits your immune system and could reduce your risk of getting sick from cancer or the common cold. 

 Your RDA is the quantity of each vitamin and mineral that you need every day. The exact amount for each can differ depending on factors like your age and sex. 

A particular nutrient's RDA is typically given in milligrams or micrograms. 1,000 micrograms are equal to one milligram. 

The RDAs for the vitamins and minerals discussed above are as follows: 

• Vitamin A. Adult males need 900 micrograms each day, and adult females need 700 micrograms. Women who are pregnant or breastfeeding will need more.
• Vitamin B6. Adult males and females both need 1.3 milligrams of vitamin B6 each day. 
• Vitamin C. Adult females should get 75 milligrams each day, and adult males need 90 milligrams.
• Vitamin D. All adults between the ages of 19 and 70 years old need 15 micrograms of vitamin D every day.
• Vitamin E. Everyone older than the age of 14 should get about 15 milligrams of vitamin E each day.
• Vitamin K. Adult females need 90 micrograms each day, and adult males need 120 micrograms.  
• Calcium. Adults between the ages of 19 and 51 need about 1,000 milligrams of calcium every day. Females over the age of 51 and males over the age of 70 should increase their intake to about 1,200 milligrams. 
• Iron. Adult males and females need between eight and 18 milligrams of iron each day. The exact amount varies from person to person, though.
• Zinc. Adult males need 11 milligrams of zinc a day, and adult females need about 8 milligrams.