Multivitamins are dietary supplements that contain a combination of essential vitamins and

minerals. A person who is healthy and has access to a balanced diet, particularly whole foods,

generally does not need vitamin supplements,” says Barbara Mintzes, professor of

pharmaceutical policy at the University of Sydney.

Many vitamins, such as vitamin C and the B-complex group (like B6 and B12), are water-

soluble, which means they dissolve in water and are not stored in large amounts in the body.

Once these become saturated in our body stores, the excess is removed by the kidneys and

excreted in urine. Experts often remark that excess intake of water-soluble vitamins results in

very expensive urine. Therefore, regularly taking more than the required dosage is not only an

inefficient use of resources but can also lead to health complications such as vitamin toxicity.

Fat-soluble vitamins like A, D, E, and K are absorbed along with dietary fats and stored in the

liver and fatty tissues, rather than being excreted in urine like water-soluble vitamins. These

vitamins can accumulate in the body up to toxic levels when overconsumed as individual

vitamins. Many people also assume pills can replace healthy eating, but no supplement can

match the benefits of a balanced, nutrient-rich diet.

That said, multivitamins do help certain groups. Pregnant women benefit from folic acid, vegans

may need vitamin D and B12, as this vitamin can be obtained only from animal sources. Iron

supplements may be required to treat iron-deficiency, anemia.

The best “supplement” that remains is real food: fruits, vegetables, whole grains, and proteins.

Because when it comes to health, more isn’t always better—sometimes, it’s just marketing.