Are Vitamin Supplements Necessary? Who May Need One and Who Probably Does Not
Most people can get the vitamins they need from food, but some groups are advised to take specific ones. What official sources say, and where the evidence for routine use is thin.
Content last updated . This page has not been medically reviewed.
Quick answer
There is no universal routine. The NHS says most people should get all the nutrients they need from a varied and balanced diet, although some people may need extra supplements. [1] MedlinePlus says you can usually get all your vitamins from food, and that in some cases you may need a supplement, so it is a good idea to ask your provider first. [2] Whether you need one depends on your diet, age, health, medicines, pregnancy status and where you live.
Food first
- The NIA says it is usually better to get nutrients from food rather than a pill, because nutrient-dense foods contain other good things like fibre. [3]
- The NHS advises choosing a variety of foods from the 5 main food groups for a wide range of nutrients. [4]
- MedlinePlus: supplements are another way to get vitamins if food is not supplying enough, and can be helpful in pregnancy and for special medical problems. [5]
Groups that official sources single out
These are published recommendations with their country. They are not personal advice.| Group | What the source says | Source (country) |
|---|---|---|
| Everyone in the UK, autumn and winter | Consider a daily 10 mcg vitamin D supplement because it is hard to get enough from food alone; year-round for some groups | NHS (UK) [6] |
| People who are pregnant, trying for a baby or could get pregnant | 400 microgram folic acid supplement daily until 12 weeks of pregnancy; some women at higher risk are advised a higher dose by a clinician | NHS (UK) [7] |
| Babies and young children | Breastfed babies: daily vitamin D from birth. Children 6 months to 5 years: vitamins A, C and D daily | NHS (UK) [8] |
| Vegans (and some vegetarians) | A vitamin B12 supplement may be needed; fortified foods are options | NHS (UK) [9]; MedlinePlus (US) [2] |
| Older adults | Vitamin B12 is harder to absorb as you get older; NIA says most older adults can get all nutrients from food and to check with a doctor or dietitian if unsure | NHS (UK) [7]; NIA (US) [3] |
| People with a diagnosed deficiency or a medical condition | A clinician decides; see Deficiency testing and its limits | Clinician |
For fuller pages: Prenatal and postnatal vitamins, Vitamins for children and teens, Vitamins for older adults, Vegetarian and vegan supplements.
Who probably does not need one
The sources do not say "nobody", and this guide does not either. They say that adults eating a varied diet and with no condition or medicine that affects nutrients may well meet their needs from food. [1][3] The evidence for routine use to prevent disease in such people is weak:- The US Preventive Services Task Force (2022) found evidence insufficient to judge benefits and harms of multivitamins, and of single or paired nutrients (other than beta-carotene and vitamin E), for preventing cardiovascular disease or cancer in nonpregnant adults. It recommended against beta-carotene or vitamin E for that purpose. [10]
- One trial in men found a small reduction in total cancer with a daily multivitamin (hazard ratio 0.92). [11] A trial in older adults found a small cognitive benefit over 3 years. [12] These are single trials, not proof for everyone. See Multivitamins.
- Proper evidence not found for a general benefit of a daily multivitamin to "fill gaps" in well-nourished adults: we searched the USPSTF recommendation, PubMed trials and the NHS, NIA and MedlinePlus pages.
How to decide with a clinician
Ask a clinician, pharmacist or registered dietitian. Bring a list of everything you take. Ask what exactly it is for, what a blood test could show and its limits (Deficiency testing and its limits), and how it fits with your medicines, pregnancy, kidney or liver health. See Do I need a supplement?. A supplement is not a treatment for a disease.Frequently asked questions
Do I need a daily multivitamin?
The sources do not support one routine for everyone. The USPSTF found the evidence insufficient for preventing heart disease or cancer. [10]
Who is most likely to be advised to take a vitamin?
In UK advice: pregnancy (folic acid), young children, breastfed babies, vegans (B12) and many people in autumn and winter (vitamin D). [7][8][9][6]
Is it better to get vitamins from food?
The NIA says it is usually better, since food also provides things like fibre. [3]
Can I take too many vitamins?
Yes. High doses of some are toxic, especially fat-soluble ones. [5]
Should I take a supplement if I feel tired?
Tiredness has many causes; see a clinician first. Evidence that supplements help in people who are not deficient is limited. [15]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
How to read the evidence labels
Labels used on this page: established nutritional role / deficiency treatment, mixed, insufficient evidence, no good evidence of benefit.
Why "just in case" is not risk-free
- MedlinePlus: many people think if some is good, a lot is better, but this is not always so; high doses of certain vitamins can be toxic. [5]
- MedlinePlus advises not taking more than 100% of the RDA unless supervised by a provider, and being careful with large amounts of fat-soluble vitamin supplements (A, D, E and K), which can build up. [5]
- Supplements may interact with medicines. For example the NIA notes vitamin K can reduce the ability of the blood thinner warfarin to prevent clotting. [3] See How medication interactions work.
- Some supplements can raise bleeding risk or change the response to anesthesia, so tell your surgical team. [3] See Supplements before surgery.
- Many supplements have not been tested in pregnant women, nursing mothers or children. [13]
- US supplements are not approved by the FDA for safety and effectiveness before sale. [14] See Quality testing and certifications.
References
- NHS (UK), Vitamins and minerals. Page last reviewed 3 August 2020. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine), Vitamins. Read 2026-10-23.
- National Institute on Aging (US), Vitamins and Minerals for Older Adults. Read 2026-10-23.
- NHS (UK), Eating a balanced diet. Page last reviewed 30 June 2026. Read 2026-10-23.
- MedlinePlus Medical Encyclopedia, Vitamins. Review date 1/21/2025. Read 2026-10-23.
- NHS (UK), Vitamin D. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK), B vitamins and folic acid. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK), Vitamins for children. Page last reviewed 30 May 2024. Read 2026-10-23.
- NHS (UK), The vegan diet. Page last reviewed 5 June 2026. Read 2026-10-23.
- US Preventive Services Task Force, Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer: Recommendation Statement. JAMA 2022. Read 2026-10-23.
- Gaziano JM et al., Multivitamins in the prevention of cancer in men: the Physicians' Health Study II randomized controlled trial. JAMA 2012. Read 2026-10-23.
- Baker LD et al., Effects of cocoa extract and a multivitamin on cognitive function: a randomized clinical trial (COSMOS-Mind). Alzheimers Dement 2023. Read 2026-10-23.
- National Center for Complementary and Integrative Health (US), Using Dietary Supplements Wisely. Read 2026-10-23.
- US Food and Drug Administration, Information for Consumers on Using Dietary Supplements. Read 2026-10-23.
- Markun S et al., Effects of vitamin B12 supplementation on cognitive function, depressive symptoms, and fatigue: a systematic review, meta-analysis, and meta-regression. Nutrients 2021. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.