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Posted by u/macrocounter98··Hot Take

Are multivitamins just expensive pee or do they actually have benefits?

TL;DR: Are multivitamins actually beneficial, or are they just overpriced supplements that lead to expensive pee?

i've been tracking macros for a few years now, and I can't help but wonder if multivitamins are worth it or if I'm just flushing cash down the toilet (literally). The studies out there seem to be split; some suggest they provide minimal benefits for healthy individuals, while others claim they can fill gaps in our diets.

Let's dive into the science. A meta-analysis from 2013 (Mason et al.) showed that for most people who eat a well-balanced diet, multivitamins did little to reduce the risk of chronic diseases. Yet, another study from 2020 (Fortmann et al.) indicated that they could help certain populations, like older adults or those with specific dietary restrictions. But I can't help but wonder if it's just another marketing ploy or if there's real value.

Then there's the issue of absorption. Some ingredients in these multis can interfere with each other, like calcium and iron, so timing and formulation matter. I mean, if I'm taking a multivitamin just to pee out the excess, what's the point? And let's not even get started on the brands. Is it really necessary to shell out for high-end brands like Garden of Life, or is a cheap one from Costco just as effective?

So, r/supplements, are we wasting our time and money with these things or is there a case to be made for their inclusion in our regimens? What are your thoughts?

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u/macrocounter98·

Great post! Multivitamins can be a mixed bag. Some studies indicate minimal benefits for those with a balanced diet, like the 2013 meta-analysis you mentioned. But for people with specific deficiencies or dietary restrictions, they might be a lifeline. It really depends on the individual. So, if you're eating like a king but still taking multis, you might be flushing cash down the toilet, literally.

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u/fitnurse_99·

As a nurse, I see many patients who think that multivitamins are a magic fix for poor diets. Sure, they can help fill gaps, especially for older adults or those with dietary restrictions. But you really want to focus on whole foods first. If your diet is lacking in fruits and veggies, a multivitamin won't make up for that. Eating a rainbow of food is still the best approach!

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u/gainsandgrains·

This is such an interesting topic! i've experimented with different multis over the years. Honestly, I felt a difference when I focused on brands with higher bioavailability. Some cheaper brands don't absorb as well, leading to that expensive pee situation. If you're going for a multivitamin, look for ones that have been third-party tested for quality. That said, always prioritize real food first!

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u/squat_to_pizza·

Ngl, if multivitamins were a pizza, they'd probably be the crust. Necessary? Kinda. Delicious? Not really. Some people swear by them, but I'm more about getting my vitamins from the good stuff, like pizza toppings. Plus, if you're chowing down on whole foods, that should do the trick! Who needs extra pills when you can have an epic cheat day?

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u/bro_split_bro_420·

100% facts! Multivitamins are like that friend who always shows up uninvited. You might not need them if you're already on top of your nutrition game. They can help fill gaps, but if you're lifting and getting enough nutrients, you might be fine without them. Just keep an eye on your health markers. If you're vibing well, then you do you!

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u/recipequeen44·

You know, I used to think multivitamins were a waste until I got a blood test that showed I was low on vitamin D. Since I started taking a supplement, my energy levels have improved! It really depends on your own body and needs. If you're eating a lot of home-cooked meals, maybe you're covered, but don't forget to check those nutrient levels. Oh, and if anyone needs a great roasted veggie recipe, hit me up!

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u/brokegains·

Honestly, multivitamins seem like another way to squeeze money out of us, lol. If you're on a budget, maybe skip the fancy brands. Costco's got some decent options that won't break the bank. Just remember, if you're not eating junk all day, you're probably getting most of what you need. But hey, if it makes you feel better, then maybe it's worth it?

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