People in the United States have taken multivitamin/mineral (MVM) and multivitamin (MV) dietary supplements since the early 1940s, when the first such products became available [1]. MVMs, in particular, are popular supplements, currently taken by an estimated one-third of all adults in the United States, and one-quarter of children and adolescents take an MVM or MV [2,3]. MVMs and MVs accounted for 14% of all purchases of supplements and 38% of all sales of vitamin and mineral supplements in the United States in 2019 [4]. U.S. sales of all dietary supplements totaled an estimated $55.7 billion in 2020, including $21.2 billion for all supplements containing vitamins, minerals, or both, of which $8.0 billion was for MVMs and MVs [4].
MVM and MV supplements have no standard or regulatory definition, such as what nutrients they must contain or in what amounts. Therefore, these terms refer to products that have widely varying compositions [5]. These products go by various names, including multis and multiples, and manufacturers determine the combinations and levels of vitamins, minerals, and other ingredients in them.
Many types of MVMs, the focus of this fact sheet, are available in the marketplace. One way to group them is as follows (Table 1).
| Basic (broad spectrum) | MVMs taken once a day that contain all or most vitamins and minerals, most in amounts that do not exceed the Daily Values (DVs), Recommended Dietary Allowances (RDAs), or Adequate Intakes (AIs) for these nutrients.* This fact sheet focuses primarily on these basic, broad-spectrum MVMs. Formulations for children, adult men and women, pregnant people, and older adults typically provide different amounts of the same vitamins and minerals to meet the needs of these populations. |
| High potency | Some MVMs contain amounts of some vitamins and minerals that are substantially higher than the DV, RDA, AI, or even, in some cases, the established Tolerable Upper Intake Level (UL).** These MVMs might also include other nutrients and botanical ingredients. Manufacturers sometimes offer these MVMs in packs of two or more pills for users to take daily. |
| Specialized (condition specific) | MVMs—such as those for energy, enhanced athletic performance, weight control, improved immune function, or eye health—often combine several vitamins and minerals with botanical and specialty ingredients, such as coenzyme Q10, probiotics, or glucosamine. Some of these products might contain amounts of nutrients that are substantially above the DV, RDA, AI, or even UL. |
A large analysis of data from nearly 400,000 healthy U.S. adults followed for more than 20 years has found no association between regular multivitamin use and lower risk of death. The study, led by researchers at the National Institutes of Health’s National Cancer Institute, was published June 26, 2024, in JAMA Network Open.
Many adults in the United States take multivitamins with the hope of improving their health. However, the benefits and harms of regular multivitamin use remain unclear. Previous studies of multivitamin use and mortality have yielded mixed results and been limited by short follow-up times.
To more deeply explore the relationship between long-term regular multivitamin use and overall mortality and death from cardiovascular disease and cancer, the researchers analyzed data from three large, geographically diverse prospective studies involving a total of 390,124 U.S. adults who were followed for more than 20 years. The participants included in this analysis were generally healthy, with no history of cancer or other chronic diseases.
Because the study population was so large and included lengthy follow-up and extensive information on demographics and lifestyle factors, the researchers were able to mitigate the effects of possible biases that may have influenced the findings of other studies. For example, people who use multivitamins may have healthier lifestyles in general, and sicker patients may be more likely to increase their use of multivitamins.
The analysis showed that people who took daily multivitamins did not have a lower risk of death from any cause than people who took no multivitamins. There were also no differences in mortality from cancer, heart disease, or cerebrovascular diseases. The results were adjusted for factors such as race and ethnicity, education, and diet quality.
The researchers noted that it is important to evaluate multivitamin use and risk of death among different kinds of populations, such as those with documented nutritional deficiencies, as well as the potential impact of regular multivitamin use on other health conditions associated with aging.
Erikka Loftfield, Ph.D., M.P.H., Division of Cancer Epidemiology and Genetics, National Cancer Institute
“Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts” appears June 26, 2024, in JAMA Network Open.
About the National Cancer Institute (NCI): NCI leads the National Cancer Program and NIH’s efforts to dramatically reduce the prevalence of cancer and improve the lives of people with cancer. NCI supports a wide range of cancer research and training extramurally through grants and contracts. NCI’s intramural research program conducts innovative, transdisciplinary basic, translational, clinical, and epidemiological research on the causes of cancer, avenues for prevention, risk prediction, early detection, and treatment, including research at the NIH Clinical Center—the world’s largest research hospital. Learn more about the intramural research done in NCI’s Division of Cancer Epidemiology and Genetics. For more information about cancer, please visit the NCI website at cancer.gov or call NCI’s contact center at 1-800-4-CANCER (1-800-422-6237).
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The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. The recommendations in this vitamins chart are based largely on guidelines from the National Academy of Medicine. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Unless specified, values represent those for adults ages 19 and older.
VITAMIN | BENEFITS | RECOMMENDED AMOUNT (daily RDA* or daily AI**) | UPPER LIMIT (UL) per day | GOOD FOOD SOURCES | DID YOU KNOW? |
| RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) | Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts | M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU’s). | 3,000 mcg (about 10,000 IU) | Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens | Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. Normal 0 false false false EN-US X-NONE X-NONE |
| THIAMIN (vitamin B1) | Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. | M: 1.2 mg, W: 1.1 mg | Not known | Pork chops, brown rice, ham, soymilk, watermelons, acorn squash | Most nutritious foods have some thiamin. |
| RIBOFLAVIN (vitamin B2) | Helps convert food into energy. Needed for healthy skin, hair, blood, and brain | M: 1.3 mg, W: 1.1 mg | Not known | Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. | Most Americans get enough of this nutrient. |
| NIACIN (vitamin B3, nicotinic acid) | Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system | M: 16 mg, W: 14 mg | 35 mg | Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter | Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6. |
| PANTOTHENIC ACID (vitamin B5) | Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin | M: 5 mg, W: 5 mg | Not known | Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products | Deficiency causes burning feet and other neurologic symptoms. |
| PYRIDOXINE (vitamin B6, pyridoxal, pyridoxine, pyridoxamine) | Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function | 31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg | 100 mg | Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons | Many people don’t get enough of this nutrient. |
| COBALAMIN (vitamin B12) | Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA | M: 2.4 mcg, W: 2.4 mcg | Not known | Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk | Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don’t get enough B12 as it’s mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs. |
| BIOTIN | Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair | M: 30 mcg, W: 30 mcg | Not known | Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish | Some is made by bacteria in the gastrointestinal tract. However, it’s not clear how much of this the body absorbs. |
| ASCORBIC ACID (vitamin C) | Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system | M: 90 mg, W: 75 mg Smokers: Add 35 mg | 2,000 mg | Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts | Evidence that vitamin C helps reduce colds has not been convincing. |
| CHOLINE | Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats | M: 550 mg, W: 425 mg | 3,500 mg | Many foods, especially milk, eggs, liver, salmon, and peanuts | No rmally the body makes small amounts of choline. But experts don’t know whether this amount is enough at certain ages. |
| CALCIFEROL (vitamin D) | Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures | 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU) | 50 mcg (2,000 IU) | Fortified milk or margarine, fortified cereals, fatty fish | Many people don’t get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don’t spend much time in the sun. |
ALPHA-TOCOPHEROL (vitamin E) | Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease. | M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E) | 1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic) | Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts | Vitamin E does not prevent wrinkles or slow other aging processes. |
| FOLIC ACID (vitamin B9, folate, folacin) | Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol | M: 400 mcg, W: 400 mcg | 1,000 mcg | Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice | Many people don’t get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That’s not a reason to avoid folic acid; just be sure to get enough B12. |
| PHYLLOQUINONE, MENADIONE (vitamin K) | Activates proteins and calcium essential to blood clotting. May help prevent hip fractures | M: 120 mcg, W: 90 mcg | Not known | Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables | Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent. |
MINERAL | BENEFITS | RECOMMENDED AMOUNT (daily RDA* or daily AI**) | UPPER LIMIT (UL) per day | GOOD FOOD SOURCES | DID YOU KNOW? |
| CALCIUM | Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure | 31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg | 2,500 mg | Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption) | Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer. |
| CHLORIDE | Balances fluids in the body. A component of stomach acid, essential to digestion | 14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 g | Not known | Salt (sodium chloride), soy sauce, processed foods | New recommendations (DRIs) for chloride are under development by the Institute of Medicine. |
| CHROMIUM | Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose | 14–50: M: 35 mcg, 14-18: W: 24 mcg 19-50: W: 25 mcg 51+: M: 30 mcg, W: 20 mcg | Not known | Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese | Unrefined foods such as brewer’s yeast, nuts, and cheeses are the best sources of chromium, but brewer’s yeast can sometimes cause bloating and nausea, so you may choose to get chromium from other food sources. |
| COPPER | Plays an important role in iron metabolism and immune system. Helps make red blood cells | M: 900 mcg, W: 900 mcg | 10,000 mcg | Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper | More than half of the copper in foods is absorbed. |
| FLUORIDE | Encourages strong bone formation. Keeps dental cavities from starting or worsening | M: 4 mg, W: 3 mg | 10 mg | Water that is fluoridated, toothpaste with fluoride, marine fish, teas | Harmful to children in excessive amounts. |
| IODINE | Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder | M: 150 mcg, W: 150 mcg | 1,100 mcg | Iodized salt, processed foods, seafood | To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water. |
| IRON | Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones | 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg | 45 mg | Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products | Many women of childbearing age don’t get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food). |
| MAGNESIUM | Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth | 18+: M: 420 mg, W: 320 mg | 350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.) | Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk | The majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem. |
| MANGANESE | Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates | M: 2.3 mg, W: 1.8 mg | 11 mg | Fish, nuts, legumes, whole grains, tea | If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant. |
| MOLYBDENUM | Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death | M: 45 mcg, W: 45 mcg | 2,000 mcg | Legumes, nuts, grain products, milk | Molybdenum deficiencies are rare. |
| PHOSPHORUS | Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells | M: 700 mg, W: 700 mg | 31–70: 4,000 mg 71+: 3,000 mg | Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds | Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain. |
| POTASSIUM | Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones | M: 4.7 g, W: 4.7 g | Not known | Meat, milk, fruits, vegetables, grains, legumes | Food sources do not cause toxicity, but high-dose supplements might. |
| SELENIUM | Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity | M: 55 mcg, W: 55 mcg | 400 mcg | Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products | Researchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results. |
| SODIUM | Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure | M: 2,300 mg, W: 2,300 mg | Not determined | Salt, soy sauce, processed foods, vegetables | While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day. |
| SULFUR | Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails | Unknown | Unknown | Protein-rich foods, such as meats, fish, poultry, nuts, legumes | Sulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein. |
| ZINC | Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration |
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