Written by Maia, President
A private client of mine recently gave me the opportunity to look more closely into the issue of multivitamins. She wanted to know if she should be taking a multi, if she should be giving one to her children, and if so, which brands were made the best multivitamins.
After a bunch of research, I’m so happy to have an answer for her and for myself, and thought I would share my thoughts on this with my readers.
Here’s the bottom line on the best multivitamins, in my opinion:
For adults, there is no harm in taking a multivitamin (although possibly not a huge benefit, either). I wouldn’t, however, recommend giving a multivitamin to young children, for reasons I will outline below. That said, I do recommend that children and adults both take a vitamin D supplement, as well as a fish oil supplement if they don’t eat fish.
Are There Real Reasons to Take a Multivitamin?
If you eat several servings of fish a week, you probably don’t need a fish oil supplement.
Science clearly shows that vitamins and minerals themselves are important to overall health, but it has also shown, repeatedly, that the best way to get them is from our food. There is some evidence to suggest that the quality of modern soil and agricultural practices are insufficient to produce food as rich in nutrients as the stuff that our ancient ancestors enjoyed. This makes sense, but most researchers also feel that isolating vitamins into pill form reduces or eliminates the benefits.
The theory that multivitamins and supplements can “fill gaps” in our dietary intake of vitamins and minerals also makes sense, but repeated studies seem unable to find any actual health benefits when compared to placebo or non-use. Despite this lack of clear benefit, many doctors recommend the use of a multivitamin (although many of them sell vitamins/supplements themselves so it’s hard to completely trust their opinions).
The best way to hit all nutritional checkpoints through diet is by eating a diverse range of vibrantly colored fruits, vegetables, nuts, seeds, and whole grains. This is hard to do with a picky child (which both of mine are, much to my dismay). Many nutrients are lost during the processing of the food most Americans eat—so it’s just another good reason to stick to whole foods.
All this said, I haven’t come across evidence that taking vitamins has any major downsides for adults, with a few exceptions that I don’t think apply to most of my readers (smokers who take beta carotene, for instance, have increased risks of lung cancer, and folic acid may increase prostate cancer risk).
You can take toxic doses of vitamins—in particular A, E, and K, so it’s best to make sure that any supplement you take has less than 100% of your daily value for these three. Excessive doses of vitamin C have also been shown to increase the risk of kidney stones, and considering how much C most of us get in our diets, it’s not one that you need much of in a supplement.
For grownups, I recommend Women’s One as a multivitamin.
Which are the Best Multivitamins for Adults?
If you are trying to get nutrients from a pill, it makes sense to get a food-based pill—the less we try to break down vitamins/minerals to the sum of their parts, the more bio-available all the nutrients will be.
In terms of specific brands, I would recommend Rainbow Light Women’s One or Mega Food Women’s One Daily. Note that these have 990 and 420 IU of vitamin D, respectively, so you probably should add an additional vitamin D supplement, as most experts recommend much more than this (more on vitamin D in a minute).
Should Kids Take a Multivitamin?
Considering how many kids take multivitamins, I was surprised to uncover almost no research on the benefits and risks of this daily habit. Also, multivitamin brands are not all the same—each contains a different cocktail of vitamins, and the quantities of each vitamin also vary by brand. When studies are done on “multivitamins,” they don’t seem to take these differences into consideration—meaning we really don’t know which combinations of vitamins and minerals carry which benefits or potential risks. Here’s what studies have shown, though:
- An association between multivitamins before the age of 6 months and increased risk of asthma (among black children only).
- The same study showed increased levels of food allergies among formula-fed infants who were given multivitamins before the age of 6 months, and increased levels of food allergies amongst 3-year-olds exposed to multivitamins (whether they had been breast- or formula-fed).
- Another recent study found that the nutrients most lacking from the diets of children ages 2 to 8–namely, calcium and vitamin D–remained lacking despite multivitamin use. Researchers attribute this to the fact that children’s multis are heavy in the “wrong” nutrients—B vitamins and vitamin C, for instance, both of which kids seem to get plenty of from the foods they eat. Moreover, multivitamin use led to excessive levels of certain nutrients, like iron, zinc, and copper in this study, and the effects of this are unknown.
Overall, I think the potential for a downside outweighs the potential benefit of multivitamins for kids under about the age of about 7. After that, a high-quality multivitamin might be beneficial and probably isn’t harmful. Dr. Mercola’s children’s multivitamin seems to be a good choice.
Carlson is my favorite brand of vitamin D drops for kids or adults.
Two Pills You & Your Kids Probably SHOULD Be Taking
Although my research lead me to feel pretty lukewarm about multivitamins, I did come away convinced that we all should be taking a couple of supplements:
- Vitamin D. Higher levels of vitamin D are protective against a variety of diseases, and vitamin D enables calcium absorption, making it critical for growing children. Unfortunately, it’s hard to get sufficient vitamin D from diet alone (which is why I recommend time outside without sunscreen). Supplementing 400 IU a day for infants, 600 for toddlers and children, and 4,000 for adults makes sense, especially because vitamin D also carries with it a low risk for toxicity. Note that you want D3, not D2 (D2 is not the kind that occurs naturally from sun exposure and can even be toxic at high doses). I like Carlson as a brand for vitamin D supplements for kids, and this Nordic Naturals one for adults.
- Omega-3s. These fatty acids are crucial for good brain and heart function, and are found in fatty fish like salmon and sardines, breastmilk, and some nuts and seeds. If you and your kids eat fish regularly (even relatively small amounts), you are probably covered. If not, you may want to consider a DHA supplement. Nordic Naturals Baby’s DHA is a good one, as are the Nordic Naturals supplements for adults. Note that the orange-flavored “Fishies” by Nordic Naturals have low levels of omega 3s and are basically candy.
The only other supplement you might consider is one with B12 if you are a vegan.
What supplements and vitamins do you like? Please share in our comments.
Stay sane,
Alexandria Stoddard says
Hi Maia,
I wondered if you would mind expanding this discussion to include Prenatal Vitamins.
My top three are:
New Chapter Perfect Prenatal
Garden of Life mykind Prenatal Multi
Initially I didn’t like the Rainbow Light Prenatal because the Vitamin A is partially from Retinyl Palmate. Though they do have an Organic version that sources the Vitamin A solely from Beta-carotene.
Of the three of these, the Rainbow Light Organic has greatly reduced the amount of Vitamin A to 31% so as to prevent accidental overdose in combination with a healthy diet. So my question is are the New Chapter and Garden of Life versions dangerous with the Vitamin A up at 100%?
Alexandria Stoddard says
In your research of multi vitamins and prenatal vitamins, I came upon this site which has some great data available.
https://labdoor.com/rankings/prenatal-vitamins
Maia James says
Hi Alexandria-yes, we are going to do a thorough prenatal vitamin review in a future blog post….I don’t think that the two brands you recommended with high levels of vitamin A are necessarily dangerous…but the Rainbow Light organic one sounds like a better bet! Thanks for all the research! I find labdoor to be a useful site as well.
Sarah says
I second this request! And have also used those 2 brands. Thanks!
Sarah says
Sorry I’m on a phone and meant to put this reply up above. Didn’t see your response Maia. Looking forward to your post! 🙂
Penelope says
Be careful though. I know Rainbow Light is high in lead. My latest best find is SmartyPants. What do you think of those?
Maia James says
Hi Penelope-
The studies I saw showed very high purity for Rainbow Light vitamins–can I ask where you saw the info about lead? You can check out SmartyPants and others on labdoor.com
ally says
Whole food based supplements are generally higher in lead. The fda did a study a few years ago that showed this. Rainbow light was one of the highest.
Maia James says
I saw that study, Ally, but that was from 2008, and my understanding is that the last tests showed high purity for the Rainbow Light multi (although I still need to research the prenatals).
Sarah says
You recommend the Nordic Naturals brand for babies and adults, but are there any specific ones you recommend for toddlers 2+ and 4+?
Appreciate all the research.
Maia James says
Hi Sarah-I would probably just do the Nordic Naturals baby ones even for toddlers/kids, but run it by your doctor!
Holly says
Hi~Vitamins and supplements are so tricky. Glancing at the Women’s One, it looks like it contains a couple of synthetic sources of vitamins. Take a look at let me know what you think!
ally says
Agreed! Look for vitamins with the bioavailable and methylated forms of the b vitamins, especially folic acid. Folic acid is synthetic, and should be avoided by everyone, esp those with the mthfr mutation.
Maia James says
Thanks so much, Ally, for your wealth of knowledge!
Kim says
I use Nordic Naturals and Carlson. Vitamin D is so important. You have to be careful about fish oil there is a lot of info out there saying it is not pure. We have tried a few kinds of multi vitamins and right now we like Dr Mercola’s. We also use his krill oil instead of the other fish oil. It comes from a trusted source. We also use his probiotic for kids. My other kids won’t take it so I buy the garden of life powder probiotic for them. I take Garden of Life women’s multi. It’s a good option for women’s multi vitamin.
Kristen says
I know you said you didn’t think kids should take vitamins…I’m so torn on this issue. Our pediatrician was ready to put my 6 month old (at the time) on one. I asked what was in it, and the first things out of the nurse’s mouth were iron and fluoride. The fluoride sent me running for the hills! Ugh…but I am a worrier, so I wonder if he shouldn’t be on something for the iron? Then the next issue is finding one…I really want to avoid folic acid. I personally was found to be having major issues after someone took me off my folic acid containing vitamin. I was having days where I felt drugged. The problem is I can’t find a vitamin powder for kids that uses folate AND has iron. Seeking Health as one minus the iron. I’ve also been interested in Honest Company’s infant toddler powder, but of course then we’ve got the folic acid. Any thoughts on iron importance in supplementation of infants (he is now 11 months old). I’m not counting food as a good source of nutrients yet, because he still plays with his food more than he eats it. Sorry for the rambling comment…I have a lot of thoughts on the subject, but no real idea which is the best choice…And not doctor I trust enough to help. I’d also love to know what you think of the Honest Company Adult vitamins. It looks like they are making a switch over from folic acid to folate. p.s…thank you for all you do!
Maia James says
Hi Kristen-
I definitely don’t see any reason for a child to be on iron unless they are truly anemic–is that the case with your baby? Of course I am not a doctor so I encourage you to consult with yours. From what I’ve seen so far, Honest Company adult vitamins look fine.
Jami Josephson Chace says
Maia… I agree on some points you mentioned here.. But please do look into Shaklee supplements… They’re the only company I know whom has 125 published peered reviewed papers, does 250 more tests (gov does 80) than any company for purity, and has PROOF that vitamins (multi’s) can improve ones health. I get that there’s a lot of fraud out there… But as I have requested before, I wish you would really look into Shaklee… I think you will be pleasantly surprised, and I bet you mom knows them too 🙂
Suzanne Weaver-Goss says
Hi Jami,
Thanks for your comment!
I do know about Shaklee supplements. They have been around for a long time! I am sure that their products are fine, if you want to take supplements. I prefer to purchase supplements in the retail market, although I am not a huge supplement fan. When we do more extensive research on supplements and vitamins, we will include Shaklee. Suzanne
John says
I think if the diet is full of healthy food, a vitamin seems redundant. and useless esp. for an 11 month old child. Have confidence that your instincts will serve you well. If it doesn’t make sense, run. Most Doctors will not advocate vitamins and if they do they are the cheap toxic ones. Additionally a child can get too much iron, folate, etc….I’m a fan of vitamin c (non gmo) d3 and fish oil for older children. But of course, fish oil can be poor quality so you want to do your research. I think teenagers should have a stress vitamin b complex (Food based) and d3 and fish oil. For adults, I personally take Carlson’s super D3 killing 2 birds w/one stone (pardon expression). Try not stressing. Believe all is well. 🙂
lm1212 says
Anything on honest company vitamins?(multivitamins, Dha/ fish oil, lactation plus, baby/ toddler multi powder, prenatals)
Thanks!
Maia James says
We haven’t gotten enough info on them to make a call one way or another. When we do an updated post on vitamins, we will be sure to include them!
Julie says
Hi Maia,
I was wondering what your thoughts are on Zarbee’s Vitamins and how they compare to your recommendations? There is a Honey Omega 3 Supplement as well as a toddler Multivitamin.
Maia James says
I haven’t researched this brand enough to give a recommendation. I’ll look into it when we post again about vitamins!
Nikki Boyd says
Maia,
I appreciate your advice and come here frequently for tips and advice. I recently purchased the Rainbowlight womens multivitamin (we already used the brand for probiotics), but I cannot swallow the vitamin. Even breaking it in two, or more, I’m finding to be a challenge. Is there a chewable equivalent or smaller one that you know of and would feel confident recommending? Thank you for any advice you can provide!
Nikki
Josh says
Hello,
I feel like a blog like this should be recommending real whole food supplements, instead of ones made from all kinds of chemicals, that if you saw them in a body care product you would tell people not to use it. Unfortunately none of the vitamins mentioned in this article or in the comments are actually true whole food supplements. A whole food supplement is one that is made entirely of food concentrates, no synthetic or isolated vitamins are added at any time during the process. The vitamin in c in most multivitamins for example is made using corn syrup, acetone, and sulfuric acid, for example.
Unfortunately many companies claim to be whole food supplements, but are simply synthetic and isolated vitamins fed to yeast or mixed with a small amount food. There are some great companies out producing true whole food supplements like nutriplex formulas and a few others.
As a consultant who has been in the industry for over 10 years, I would be happy to speak with you about whats really in supplements (hint, its scarier than whats in body care products) and what they are really made from as opposed to what the supplement companies and stores tell you is in them.
John Goss says
Hi Josh,
It seems that you have a lot of experience. Feel free to contact me directly at john@gimmethegoodstuff.org
Best,
John
Nikki Boyd says
Since (as above) I couldn’t swallow the Rainbow Light ones, I ended up getting Garden of Life Raw One for women. I can actually swallow it and it seems like it’s a good one.
Niti says
Hi Maia,
Thank you for the post. What are your thoughts regarding giving probiotics to toddlers? I give those to my 18 mo old when we travel, or when she was on antibiotics and if/when she has weaker digestion than normal and could use some help with gut health.
Thanks!
Maia James says
We recently blogged about probiotics:) https://gimmethegoodstuff.org/baby-biotics-what-are-the-best-probiotic-supplements-for-babies-kids/
Grace says
Do you worry about the vitamin A level in the Nordic Naturals Baby DHA? I had trouble finding any without, though. Honest makes a baby DHA without Vitamin D, but I’m kind of on the outs with them now with all the recent controversy!
Maia James says
Yes, I know, a lot of people have sort of had it with Honest, although for the most part I do think it’s still a good brand. I think the Nordic Naturals is the best option for baby DHA, high vitamin A and all…
Yolanda says
Hi! I love your thoughtful reviews!
Have you read much about how part of the population really can’t tolerate folic acid? I was surprised that you recommended a multi with folic acid (rainbow) rather than folate. The second multi’s description of folate seems suspicious to me as well…
This might be of special interest when you look at prenatal vitamins – as it’s thought that folic acid, for those who can’t tolerate it, could cause miscarriages (among other unpleasant things).
Thanks and take care!
Rachel B says
I’m a big fan of the Mega Food brand. I am taking their Vitamin D and Prenatal Vitamin and my husband takes their Men’s Multi. As for DHA, I take OmegaZen. It’s algae based so not from fish. I order it on Raw Power now because the Amazon distributor stopped supplying it regularly. Highly recommend OmegaZen. I haven’t looked yet but would love to hear more about some other supplements used in green shakes i.e. spirulina etc.
Linda says
Hi thank you for you site! I love it.
While looking at your review for children’s vitamins I noticed that there was a lack of information regarding vitamin B complex. Vitamin B complex are very important for mental development from everything that I have learned from being in the healthcare industry and was also something our pediatrician discussed with us as something that is commonly lacking in children’s diet. Vitamin D and calcium the often receive in milk and fortified juices so our pediatrician feels there should be more focused and vitamin B. Do you have any information regarding this, I would love to hear your research and opinion on this. Thanks again for the great site. Take care
MICKEY says
Hi Maia,
What about Nordic Naturals Baby DHA with D3? You’d recommended Nordic Naturals Baby DHA but also recommended a different brand Carlson Lab for Baby Vitamin D. Just wondering if there was something you’d found in the Nordic Naturals Baby DHA with D3 that you didn’t like?
Maia James says
Nope, nothing bad in that brand;)
Brittany says
Reading through the comments it looks like you were looking to do another post about vitamins- have you> I’m interested in learning about what prenatal vitamins are the best out there
THanks! love your site!
Leesa says
Hi Maia,
Thanks so much for this post and sharing your research with us. I have learned so much and have made much more informed decisions about the products I purchase for my kids and myself.
Quick question about the kids Vitamin D – why did you choose the Carlson’s brand? What are your thoughts on Baby Ddrops? What about VitaDaily D3 drops?
Also, if I am taking an Omega 3 supplement and I’m still nursing my 15 month old, does he get enough through breast milk? Would you still supplement?
Natalie says
I would love an updated supplement post! My husband and I and our four kids do take some supplements, and it’s changed over the years. My toddler does use the Honest baby/toddler multi vitamin powder, and although the recommendation is for two packs, he’s only ever taken just one a day. The rest of our family currently takes garden of life. I’m taking the women’s vegetarian, my husband takes the men’s vegetarian, my teenager takes the family vegetarian, my 6 & 10 yr olds take the children’s chewables. My 6 year old, 3 year old and myself all take Carlson’s cod liver oil as well.
Jacqui says
Hi Maia,
We don’t use a multivitamin, but in our daily routine we use LifeChoice brand for our probiotics, cal/mag, and B complex (I am a huge fan of the quality of their products.) We also use St. Francis vitamin D & Nutrasea fish oil daily.
John says
Green tea extract, natural flavors and sunflower oil in their fish oil? I would be cautious taking these products. The bottles are pretty, but natural flavors is usually code for any number of questionable hidden ingredients. And green tea extract has a lot of bad publicity for its potential link to liver issues. But don’t take my word for it, research further. The B vitamins (lifechoice) have maltodextrin, silicon dioxide, sucrose and (Spirulina) source (?) I personally would not take this product. It has too many “other ingredients.” that I don’t think should be in a quality vitamin. MegaFood B complex is what I take and is very good.
Aria says
Would you recommend rainbow light prenatal one or garden of life mykind Organics prenatal once daily? Thank you!
Maia James says
Our prenatal guide will be out by the end of the month and will answer this:).
Tina says
Any thoughts on Nature’s Plus vitamins? I love that they are whole-food supplements. I am in the process of transferring my whole family over to a healthier medicine cabinet so I am specifically looking at the animal parade multi, calcium, vit. D as well as the garden life prenatal and the mens multi.
Bethany says
What Vitamin D do you recommend for toddler’s 2-4?
Kayla says
I’m not really a fan of multivitamins either. But when my 6 year old started getting bad leg cramps, I tried to do all the recommended things to help keep them at bay such as upping magnesium, potassium and calcium in his diet, making sure he was getting enough water, ect…), but he was still getting them very often. So I decided to try giving him a whole food vitamin every other day and his cramps have almost completely stopped. I really don’t like giving vitamins but it really does seem to help him. I give him naturello kids multivitamins, do you think the ingredients look ok? I chose it because it came from whole foods and it had higher magnesium.
Maia James says
Yes I like Naturello!