If you have ever done any health research, you have probably come across information on vitamins and supplements. You will have seen multivitamins and individual vitamins, but which one is best?
With so much information out there, it can be hard to know what your body needs, and what it doesn’t. Not to mention, we are all different so that makes it even harder!
Most people who take vitamins take a multivitamin and call it a day, but some wonder if this is the right choice.
As more and more research is conducted, people are beginning to choose individual vitamins over multi-vitamins so they can control exactly which vitamins, and how much, they are taking.
So the question remains: is it better to take a multivitamin or individual vitamins?
Multivitamin Pros and Cons
Pros
- Easy to start taking
- One cost versus multiple single vitamins
- Balanced vitamin intake
Cons
- Not personalised to your needs
- Vitamin dosages can be lower
- Absorption rate of some vitamins could be affected
Multivitamin Pros:
One of the biggest pros of a multivitamin is that they are very easy to get started with.
If you are not familiar with what each vitamin and supplement does, a multivitamin will get you started with a well-balanced and easy-to-find option.
Additionally, this is only one expense versus purchasing multiple single vitamins.
Most people are deficient in some vitamin or nutrient and could benefit from taking a multivitamin and should look into the right one.
Another pro of taking a multivitamin is that you won’t experience a vitamin imbalance. Some vitamins work best when paired with others. This is not something you might be aware of, so a multivitamin would reduce the risk of lowering absorption due to not taking the proper combination.
Multivitamin Cons:
While convenient, multivitamins do have their cons.
They are a great start for those who have vitamin or mineral deficiencies, but because they are not personalized for the individual, they might not be giving you all you need.
Multivitamins cannot take into account your diet, health considerations, living situation, and other factors that could be causing vitamin deficiencies.
Even if a multivitamin has a wide variety of the nutrients you need, it is not guaranteed that it contains that vitamin in a high enough dose.
Another consideration when taking a multivitamin is the absorption rate.
Because multivitamins contain a mixture of vitamins and minerals, the absorption rate could be affected.
Vitamins and nutrients often compete with each other to be absorbed by your body, which means that ingesting multiple vitamins and minerals at once could decrease the effectiveness of the ones you need most.
Selecting a Multivitamin:
When selecting a multivitamin, there are some things to keep in mind.
These include:
- Choose a multivitamin that is well-rounded and offers multiple vitamins and nutrients
- Select a multivitamin that offers those nutrients in an easy-to-absorb form, also called bioavailable
- Be aware of dosage
Related: Best greens powders with vitamins.
Single Vitamin Pros and Cons
Pros
- Personal vitamins targeted specifically at your health needs
- Potentially better absorption rate
Cons
- More research and planning required
- More expensive
- Mindful of dosages
Single Vitamin Pros:
The main benefit of taking single vitamins in place of a multivitamin is the availability to choose what you are taking and how much. This allows you to have more personal vitamins targeted specifically at your health needs.
Personalized vitamin regimens can target the specific deficiencies that you are experiencing and help you in the areas you need most.
This means you can look at what you hope to get out of a vitamin regimen and target those specific areas.
Some areas you can select to target with a vitamin regimen include:
- Brain Health
- Heart Health
- Immune Strength
- Gut Health
- Beauty
You also are at less of a risk of those vitamins and minerals competing to be absorbed. It is also possible to spread these vitamins out throughout the day for maximum absorption, an option you wouldn’t be able to take advantage of with a multivitamin.
Single Vitamin Cons:
One of the biggest cons of taking single vitamins instead of multivitamins is that they are not as simple as a “one and done”.
To take these vitamins effectively, you will need to be sure to plan your day around when is the best time to take them, and whether or not they must be paired with food.
It can also be more costly than taking a single multivitamin as you have to purchase each vitamin separately.
When taking single vitamins, especially if you are taking them with a multivitamin, you will want to be aware of how much you are taking with both. Some vitamins have what is called a “tolerable upper intake level” (UL) and taking more than that has been determined to be unsafe.
If you surprise this level over a longer time period, you can start to see side effects or health issues.
Selecting Single Vitamins:
The best way to select single vitamins is with a healthcare professional.
They are able to run blood tests to determine what nutrients you are lacking or deficient in and they can recommend a personalized dose.
They can also continue to monitor the vitamin levels in your blood to determine if they are being properly absorbed and can let you know if you need to increase or decrease your dose.
When you take vitamins can be as important a consideration as what vitamins you are taking. Making sure to do the research can help you get the best results when selecting multiple vitamin supplements.
If you need further help, try this guide on how to pick the Right Vitamins and Supplements for You.
Which is Best: Multivitamins or Individual Vitamins?
Now that you know the pros and cons, the question remains: single vitamins vs multivitamins, which is better?
For most of the population, a multivitamin is a good choice and should be selected over a single vitamin or in conjunction with a single vitamin.
It is more cost-effective, convenient, and has less of a risk of overdose. Additionally, even though the absorption rate might be affected, there are other things to consider in that regard.
For example, if you want to take a calcium supplement, calcium is absorbed even better when combined with vitamin D.
This means, that if you are taking calcium as a stand-alone, you might not be getting as much of a benefit as you would if you were taking a multivitamin that had both calcium and vitamin D.
Another pro to taking a multivitamin is that you are getting a robust combination of vitamins that fill in multiple gaps you might have in your diet. Unless you want to take over 20 single vitamins daily, you cannot get this benefit without a multivitamin.
Can You Take Both Multivitamins and Individual Vitamins?
If you have decided you want to take a multivitamin, but are not sure if this is enough, you might be wondering: can you take multiple vitamins at once?
The short answer to this: yes.
If you are taking a multivitamin and you and your doctor have determined that you are still lacking a certain vitamin or nutrient, you can also take a single vitamin in addition to your multivitamin.
If taken properly, they should not interfere with each other. There are some exceptions though, and you should work with your doctor on what works for you.
They will know what time of day is best to take each supplement, what is better when paired with food, and other considerations to take into account.
The best advice if you are choosing to take multiple supplements, is to work with your doctor or another health professional to make sure you are taking what you need safely.
As mentioned above, there is a maximum amount of some supplements you should be taking to avoid negative side effects or health issues.
Key Takeaways
Ultimately, the biggest takeaway is that vitamins and supplements are a great addition to anyone’s diet and are necessary in most cases to fill in nutritional gaps that you are not getting from the food you eat.
They can help you with many health and wellness benefits such as heart, brain, immune, and gut health.
If you have a specialty diet, such as vegetarianism, veganism, or keto, a multivitamin is almost essential in making up for the nutrition you are lacking by cutting out certain types of food. People following these diets will want to consult with a doctor to make sure they are keeping an eye on what they are lacking so they don’t become vitamin deficient.
Both single and multivitamins are good for you and have their own lists of pros and cons.
While a multivitamin is often the best choice for the general population, you can also supplement your multivitamin with some single vitamins per a doctor’s recommendation.
Most importantly, no matter what you choose, you should always keep an eye on the maximum dosage or UL. This can be even more important when taking multiple supplements at once, as a multivitamin might already have some of the vitamins you are also taking in a single form.
When combined, they should not exceed the UL.
It is also best to take your diet, living situation, exercise habits, and other health concerns into consideration when determining what regimen is right for you.