8 foods that can help replace your multivitamin

About one-third of adults in the United States take a multivitamin. These supplements typically contain a blend of vitamins and minerals like vitamins A, C, and K, calcium, iron, and folic acid, among others. In 2020, U.S. sales of multivitamins reached $8 billion.

Proponents claim that multivitamins help ward off disease and protect your heart. But in 2022, the U.S. Preventive Services Task Force (USPSTF) concluded that there was not enough evidence to recommend the routine use of multivitamins to prevent either heart disease or cancer, the two leading causes of death in the United States.

So why are we still taking them in such huge numbers? Some people, including those who follow a vegan diet and those with medical conditions that prevent proper nutrient absorption—like inflammatory bowel disease (IBD)—rely on multivitamins to get the nutrients their diets don’t provide. If you’re at risk for vitamin deficiency, your healthcare provider (HCP) can advise you on ways to get what your body needs.

Most of us, however, can get the daily recommended amounts of most vitamins and minerals from food alone. If you’re looking to increase your intake without popping a multivitamin, consider adding these nutrient-rich foods to those you may already be eating.