Multivitamins (healthy adults)
What it is
Not needed if you eat a balanced diet. The US Preventive Services Task Force (2022) found no evidence that multivitamins reduce cancer, heart disease, or death in healthy adults. However, they can be a useful safety net for people with restricted diets, limited sun exposure, or confirmed nutrient gaps. Choose a product with 100% or less of daily values. Avoid mega-dose formulations entirely.
Dose
One tablet/day of an RDA-level multivitamin (typical formula: 100% DV vitamins A, C, D, E, K, B-complex; 100% DV iodine, selenium, zinc; ≤100% iron only if deficient; calcium and magnesium typically below 50% DV due to size). Avoid mega-dose formulations. Take with breakfast.
Time of day & tips
Take with a meal containing fat, as fat-soluble vitamins (A, D, E, K) require fat for absorption. Morning is a good time. Space 2 hours from iron or calcium supplements.
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