Step into any pharmacy today and you’ll be greeted by shelves of multivitamins promising stronger immunity, better energy, and overall vitality. With busy lifestyles and growing reliance on processed foods, these bottles often feel like the easiest way to bridge nutritional gaps. But are they really as effective as they claim?
Studies suggest otherwise. A long-term U.S. study (National Cancer Institute (NCI), part of the NIH. ) nearly 400,000 adults found no evidence that multivitamins extend lifespan some findings even pointed to a slightly higher mortality risk among regular users. Globally, over 2 billion people suffer from micronutrient deficiencies, particularly in iron, vitamin D, and B12, yet experts caution that one-size-fits-all pills rarely address these needs. Nutrients work synergistically in whole foods like vitamin C in citrus fruits enhancing iron absorption from lentils something a capsule can’t replicate.

That’s why nutritionists advise against relying solely on supplements. As Aman Puri, Founder of Steadfast Nutrition, explains, most commercial multivitamins “lack sufficient nutrient quantities and bioavailable forms,” often filled with preservatives or low-quality compounds the body struggles to absorb. He stresses that true health depends not just on supplements but also on gut health, sleep, and stress management, all of which affect how the body processes nutrients.

Echoing this, Lavleen Kaur, Chief Dietitian & Founder, Santushti Holistic Health, says that while multivitamins can fill small gaps-especially for pregnant women, older adults, or people with restrictive diets-they are not a substitute for real food. “Whole foods provide fiber and phytonutrients that capsules can’t. Indian diets rich in millets, seasonal fruits, turmeric, and pulses naturally supply protective compounds. Excessive supplementation, particularly fat-soluble vitamins like A, D, E, and K, can even be harmful if taken without medical guidance,” she warns.

DIETARY SYNERGY VS. PILLS ALONE

• A Harvard analysis notes that while nutrient deficiencies do occur, especially in older adults or those with limited diets, the rich synergy of whole foods nutrients, fiber, phytonutrients is far superior to any capsule
• Studies have found that nutrients from whole foods enhance absorption, such as vitamin C helping iron uptake from lentils a dynamic impossible to replicate with isolated pills
• The CDC’s Second Nutrition Report shows that in the U.S., up to 10% of the population may be deficient in vitamin D, iron, or vitamin B?, with higher rates of vitamin D deficiency among non-Hispanic Black populations (up to 31%)

Still, experts acknowledge supplements have a role. During pregnancy, folic acid is crucial for fetal development; older adults often require vitamin D and B12; and those with digestive disorders may need additional support. Cooking methods, food processing, and lifestyle habits can also deplete nutrient availability, making supplementation beneficial in certain scenarios.

BALANCED DIET FIRST, SUPPLEMENTS AS BACKUP

• Multivitamins may offer targeted support for example, folic acid during pregnancy, vitamin D during low sun months, or specific needs in older adults or metabolic conditions
• But for most individuals, the foundation should be a nutrient-dense, varied diet, rich in whole grains, lean protein, fruits, vegetables, seeds, and healthy complemented by healthy habits like sleep, movement, and stress management.

The takeaway this Nutrition Day? Supplements can support, but not replace, a balanced diet. A colorful plate of fruits, vegetables, whole grains, pulses, dairy (or alternatives), and nuts-combined with active living and stress management-remains the gold standard of nutrition. Multivitamins should be viewed as a backup plan, not the main solution.

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