According to Nutritionists, These Are the 7 Ingredients Your Multivitamin Should Have

While it’s always best to obtain essential nutrients through a balanced, varied diet, multivitamins can be beneficial if you’re unable to meet your needs through food alone or if you have a diagnosed deficiency. Many people also wonder, Can a man take women’s Centrum vitamins safely, and whether gender-specific formulas truly matter. Understanding what’s inside your supplement can help you make an informed decision.

Our collective focus on dietary supplements has grown into a $30 billion-per-year industry — and multivitamins sit at the top of that list.

“I aim to get all my nutrients from what’s on my plate rather than from a pill bottle, but realistically, meeting nutritional requirements every single day isn’t always feasible,” says Bonnie Taub-Dix, RDN, founder of Better Than Dieting. In addition, certain life stages and health situations — such as pregnancy, menopause, high stress levels, or chronic medical conditions — may increase the need for supplementation.

A 2002 review reported that vitamin deficiencies are frequently associated with chronic diseases, and supplementation may offer support in some cases. Even a well-planned diet can fall short at times, which is where a daily multivitamin may provide a helpful safety net.

For many people, a once-daily multivitamin serves as a nutritional foundation. It may help fill gaps during periods of stress, inadequate sleep, or inconsistent exercise habits. Even with an otherwise “perfect” diet, these lifestyle factors can interfere with optimal nutrient absorption, explains nutritionist Dawn Lerman, MA, CHHC, LCAT, AADP.

Still, with countless vitamin and mineral combinations available, choosing the right formula can feel overwhelming. And for men specifically, questions like What happens if you take women’s vitamins as a man or Can a man take women’s 50 vitamins are common. The key is understanding which core nutrients matter most and how they support overall health.

We consulted four experts to identify seven essential ingredients your multivitamin should contain, regardless of brand.

1. Vitamin D

Vitamin D enables the body to absorb calcium effectively, which is crucial for maintaining strong bones. Inadequate intake of this vitamin may raise:

• your risk of illness
• the likelihood of bone and back discomfort
• bone and hair loss

In theory, spending 15 minutes in sunlight daily should provide sufficient vitamin D. However, more than 40 percent of individuals in the United States are deficient. Limited sun exposure, working indoors, living in northern climates, and consistent sunscreen use (which reduces vitamin D synthesis) all contribute. Because few foods naturally contain vitamin D, Taub-Dix recommends ensuring your multivitamin includes it.

Foods with vitamin D

• fatty fish
• egg yolks
• fortified foods such as milk, juice, and cereal

Pro-tip: The National Institutes of Health (NIH) recommends 600 IU of vitamin D daily for children ages 1-13 and adults 19-70, including pregnant and breastfeeding women. Adults over 70 should aim for 800 IU.

2. Magnesium

Magnesium is an essential nutrient, meaning it must be obtained through diet or supplements. Lerman notes that magnesium is widely recognized for supporting bone health and energy production, but its benefits extend further. This mineral may also:

• support a calm nervous system and lower stress levels after 90 days
• help improve sleep issues, according to an older study on mice
• assist with muscle and nerve function
• help regulate blood sugar
• contribute to protein, bone, and DNA formation

Many individuals fall short on magnesium because their diets lack magnesium-rich foods rather than because supplementation is inherently required. Before turning to a supplement, consider increasing intake of pumpkin, spinach, artichokes, soybeans, beans, tofu, brown rice, and nuts (particularly Brazil nuts).

Pro-tip: Lerman recommends choosing a supplement with 300-320 mg of magnesium. The NIH agrees, advising adults not to exceed 350 mg from supplements. Forms such as aspartate, citrate, lactate, and chloride are generally better absorbed.

3. Calcium

Over 40 percent of the U.S. population does not consume enough calcium through diet alone. Without adequate calcium, maintaining strong bones and teeth becomes challenging. Women, in particular, begin to lose bone density earlier, making sufficient calcium intake especially important from a preventive standpoint.

Foods with calcium

• fortified cereals
• milk, cheese, and yogurt
• salty fish
• broccoli and kale
• nuts and nut butters
• beans and lentils

If you regularly consume these foods, your calcium intake may already be adequate.

Pro-tip: The recommended amount of calcium for most adults is 1,000 mg per day. While a multivitamin doesn’t need to supply the full amount, it should contribute some, Lerman explains. Jonathan Valdez, RDN, spokesperson for the New York State Academy of Nutrition and Dietetics and owner of Genki Nutrition, suggests choosing calcium citrate for improved bioavailability and fewer digestive side effects.

4. Zinc

“Zinc levels are often low in older adults and in anyone experiencing significant stress,” says Lerman — which describes many people. Zinc plays a central role in immune function and helps the body metabolize carbohydrates, protein, and fat for energy. It also supports proper wound healing.

Foods with zinc

• oysters
• grass-fed beef
• pumpkin seeds
• spinach
• organ meats
• tahini
• sardines
• brown rice
• wheat germ
• tempeh

Because the body does not store zinc efficiently and many diets lack zinc-rich foods, Lerman advises ensuring your multivitamin includes it.

Pro-tip: Look for a multivitamin containing 5-10 mg of zinc, Lerman recommends. The NIH suggests a daily intake of approximately 8-11 mg, so the appropriate supplement amount depends on your dietary habits.

5. Iron

“Iron should be included in your multivitamin, but not everyone requires the same amount,” Lerman explains. Iron offers several important benefits:

• enhanced energy levels
• improved cognitive performance
• healthy red blood cells

People who consume red meat often meet their iron needs. However, menstruation, puberty, and pregnancy can increase iron requirements due to periods of rapid growth and blood loss. Vegetarians and vegans should also ensure adequate iron intake, particularly if they are not replacing meat with other iron-rich options.

Pro-tip: Valdez recommends selecting a multivitamin with about 18 mg of iron in forms such as ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate. Higher amounts may cause nausea.

6. Folate

Folate (folic acid) is widely recognized for its role in fetal development and the prevention of birth defects. However, it also supports nail growth, mood regulation, and inflammation control.

Foods with folate

• dark leafy greens
• avocado
• beans
• citrus fruits

Pro-tip: You should aim for about 400 mcg of folate daily, or 600 mcg during pregnancy. “When choosing a multi, look for methyl folate on the label. It’s a more active form that often indicates a higher-quality product,” says Isabel K Smith, MS, RD, CDN. Valdez notes that approximately 85 percent of folate is absorbed when taken with food, compared with 100 percent on an empty stomach. Folate supplements are available on Amazon.

7. Vitamin B-12

The B-vitamin complex functions like a team of eight essential workers that collaborate to produce and maintain the body’s energy supply by breaking down fats, proteins, and carbohydrates.

Vitamin B-12, in particular, helps maintain healthy nerve and blood cells and supports DNA production, the genetic material in every cell. Vegans and vegetarians face a higher risk of vitamin B-12 deficiency because most natural sources are animal-based, including meat, poultry, fish, and eggs.

Pro-tip: The recommended amount of B-12 is under 3 mcg. Lerman suggests choosing a supplement that provides 1 to 2 mcg per serving, as excess B-12 is excreted in urine. Smith recommends methylcobalamin (methyl-B12), which is generally easier for the body to absorb.

Multivitamins that fit the brief:

• BayBerg’s Women’s Multivitamins, $15.87
• Naturelo Whole Food Multivitamin for Men, $42.70
• Centrum Adult Multivitamin, $10-25

Don’t rely solely on your multivitamin

“It may sound obvious, but it’s worth emphasizing: Prioritize getting vitamins and minerals from whole foods first,” Taub-Dix advises. The human body is designed to extract nutrients from food, and a diverse, balanced diet can typically meet your requirements.

Ultimately, supplements should serve as supportive additions — not substitutes — for nutritious meals. No multivitamin can compensate for a consistently poor diet.