You eat your greens, stay active, and try to make healthy choices - so do you really need to take a multivitamin?

It’s a common question, especially among health-conscious people who want to support energy, hormones, and aging gracefully - but without popping unnecessary pills. The answer? It’s not as simple as “yes” or “no.”

Let’s take a closer look at what the research says, how our modern food system has changed, and whether a multivitamin might actually be a smart part of your wellness routine.

Our Food Isn’t as Nutrient-Rich as It Used to Be

Even if you’re eating a whole foods-based diet, your nutrient intake may not be what it once was - and it’s not your fault.

Over the past 100 years, the nutrient density of our soil has declined dramatically due to industrial farming practices. A landmark study published in the Journal of the American College of Nutrition found significant drops in essential nutrients like calcium, iron, and magnesium in fruits and vegetables since the 1950s (1).

In other words, a bowl of spinach today doesn’t have the same mineral content as it did decades ago.

Enter Ultra-Processed Foods

Modern diets are also more processed than ever before. Even “healthy” packaged foods can be ultra-processed, stripped of natural fibre and nutrients, and loaded with additives that can actually interfere with nutrient absorption.

In the UK, ultra-processed foods now make up more than 57% of the average adult’s diet and 65% of the average child’s diet - which means fewer vitamins and minerals are making it to your plate.

Combine this with stress, medications (like birth control or antacids/PPIs), and age-related changes in digestion, and you’ve got a perfect storm for suboptimal nutrient status.

So… Do You Need a Multivitamin?

While multivitamins shouldn’t replace a nutrient-dense diet, they can act as a nutritional safety net - especially for busy people navigating hormonal shifts, increased stress, and changing nutrient needs.

Research-backed benefits of a quality multivitamin may include:

• Improved energy and mood
  

• Fewer nutrient gaps (especially B12, D, magnesium, and iron)
  

• Better immune support
  

• Healthy skin, hair, and nails
  
  

The key? Quality matters. Look for multivitamins that contain bioavailable forms (like methylated B vitamins, chelated minerals), are thoughtfully formulated and free from synthetic fillers or dyes.

Final Thoughts

Multivitamins aren’t a magic fix - but in today’s nutrient-depleted, fast-paced world, they can be a powerful tool in your wellness toolbox.

Think of them like nutritional insurance: they fill in the gaps when life (or your plate) isn’t perfectly balanced. Combined with real, whole food and self-care, they can help you feel more nourished, energised, and resilient.

As always, talk to your integrative or functional medicine practitioner to find the best formula for your unique needs.

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References:

1. Davis, D. R., et al. (2004). Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999. Journal of the American College of Nutrition.
   

2. Monteiro, C. A., et al. (2011). Ultra-processed products are becoming dominant in the global food system. Public Health Nutrition.
   

3. Journal of Nutrition. (2013). Multivitamin-multimineral supplements and women's health: what the evidence shows