Verbatim response from Perplexity
For most healthy adults, a daily multivitamin is probably not necessary and may be a waste of money if your diet is already balanced.[2][7][8] They can still make sense if you have a higher risk of nutrient gaps or a known deficiency, because multivitamins do increase nutrient intake when food alone falls short.[4]
What the evidence says:
- Large reviews and health organizations generally find no reliable reduction in heart disease, cancer, cognitive decline, or early death from routine multivitamin use.[2][3][4][8]
- The U.S. Preventive Services Task Force does not recommend multivitamins to prevent heart disease, and Harvard notes there is limited evidence they improve overall health outcomes.[2][6]
- They are more useful as nutritional insurance for people with restricted diets, poor appetite, pregnancy, older age, or specific medical needs.[1][4]
When a multivitamin may be worth it:
- You eat inconsistently or have trouble meeting nutrient needs from food.[1][3]
- You’re pregnant, older, vegan, or have a condition that raises deficiency risk.[1][4]
- Your clinician has identified a likely shortfall, such as low vitamin D, B12, iron, or folate.[3][7]
When it’s usually not worth it:
- You already eat a varied diet with fruits, vegetables, whole grains, and protein-rich foods.[2][7][8]
- You’re taking it mainly to prevent chronic disease, because evidence for that is weak or absent.[2][4][8]
A few cautions:
- More is not better; high doses of some vitamins, especially A and E, can be harmful.[6][8]
- Multivitamins vary in quality and are not a substitute for a good diet.[1]
If you want, I can help you decide whether you personally are likely to benefit, or suggest a specific multivitamin type/brand based on your age, diet, and sex.