- Multivitamins can be useful, but they’re not a substitute for the habits that support good health.
- Quality, absorption and formulation vary widely among multivitamins.
- Dietitians focus on food-first habits like hydration, balanced meals, protein and fiber.
Multivitamins can have a place, kind of like insurance or a backup plan. They may help cover a few nutritional gaps on days when eating is rushed or a little off-track. But they’re not meant to do the heavy lifting. They can’t replace a balanced diet or re-create the way nutrients naturally work together in whole foods.
That perspective also shapes how nutrition experts approach daily routines. There’s no single item, magic pill, powder or product that can replace the bigger picture. That’s why, despite what supplement marketing might suggest, a multivitamin is rarely the centerpiece of a dietitian’s morning routine. Not because multivitamins are unnecessary, but because health is built through consistent, complementary eating habits over time.
Where Multivitamins Can Fall Short
Multivitamins are frequently positioned as an easy nutritional fix. In reality, they’re more like accessories than a full outfit: useful at times, but not meant to replace the foundation of a well-rounded diet. Most standard multivitamins contain a broad mix of vitamins and minerals, but not always in forms or amounts the body absorbs well. Some nutrients compete for absorption when taken together, while others are included at levels too low to make a meaningful impact, especially for people with specific needs.
Additionally, multivitamins aren’t all created equally. Supplements aren’t regulated the same way foods or medications are, so what’s on the label isn’t always what’s in the bottle. Formulations may differ widely and quality standards vary. That doesn’t mean multivitamins aren’t important. For certain populations—such as older adults, people with restrictive diets, those who are pregnant or lactating or those with diagnosed deficiencies—a multivitamin may help fill nutrient gaps. But for most healthy adults, they’re not a replacement for a consistent, nourishing diet. Plus, research has repeatedly shown they may not significantly reduce the risk of chronic diseases like heart disease or cancer.
If you and a health care provider decide a multivitamin makes sense, look for one that’s independently verified, provides nutrients close to daily recommended amounts rather than megadoses and uses forms with better bioavailability. Avoid products that promise dramatic results. Claims like “Detoxes your body daily,” “Proven to boost metabolism” or “Improves focus, mood, skin, sleep and immunity all at once” should be red flags. If it sounds too good to be true, it usually is.
What Dietitians Eat Instead
Instead of relying on a single supplement, many dietitians focus on simple, repeatable habits that support energy, digestion and overall health. These aren’t trendy hacks. They’re practical routines that actually fit into real mornings when time may be tight and whipping up a gourmet meal is not on the table.
A Big Glass of Water
Hydration is often overlooked; yet, it plays a foundational role in supporting overall health. After hours without fluids, starting the day with water helps support digestion, circulation and cognitive function. Even mild dehydration can impact energy and focus. For some people, adding lemon or drinking warm water or room-temperature water makes it easier to build the habit, but plain water or herbal tea also works just fine.
A Balanced Breakfast with Protein & Fiber
Many dietitians prioritize food first, using supplements only when they serve a clear purpose. A breakfast that includes protein, fiber and healthy fats supports blood sugar stability and helps keep you satisfied through the morning. Some protein-forward breakfasts include a tofu scramble with whole-grain toast, a whole-grain waffle topped with cottage cheese, a sliced banana and cinnamon, or even leftovers that include protein-rich foods like cheese, poultry or fish.
Melissa Mitri, M.S., RDN, chooses a breakfast that packs a powerhouse of nutrients, including a “nutrient-boosted” oatmeal topped with cinnamon, berries, flax or chia seed, protein powder and a spoonful of nut butter. This meal is quick, easy and contains a balance of complex carbs, protein and fiber that keep her feeling satiated until lunch. Roseanne Rust, M.S., RDN, also creates a potent combo with a goal of enjoying a breakfast that provides fiber, vitamin C and some protein. Rust’s breakfast varies every day, including: “Oats with peanut butter and fruit, whole-grain toast with an egg or two, plain yogurt with fruit and granola, cereal with milk and fruit, and milk in my coffee for calcium, vitamin D and protein.” Joan Salge Blake, Ed.D., M.S., RDN, LDN, FAND, warns us, “Don’t talk to me before I have my freshly brewed coffee topped with frothed skim milk,” which accompanies her balanced breakfast.
Targeted Nutrients When Needed
Instead of a catch-all multivitamin, dietitians often use targeted supplementation when there’s a clear reason. In other words, supplements are used strategically, not automatically. This approach is more personalized and evidence-based, leaving room for a multivitamin as a complement to a healthy diet, not the main dish. That’s why they’re called supplements.
Rust highlights a few circumstances when supplements may play an essential role. “Folic acid and omega-3 fatty acids are very important during child-bearing years,” Rust says, and you can find these nutrients in leafy greens and fish, respectively. Other nutrients include fiber and phytonutrients that are available in whole grains, beans, fruits and vegetables. Rust mentions that choline is a nutrient found in eggs, legumes, soybeans and salmon. If these foods aren’t regularly part of your routine, or if you’re in a life stage with higher needs, targeted supplementation may help bridge the gap.
Salge Blake says, “Many folks are falling short in meeting their daily vitamin D needs. While they think that they can get enough of this vitamin from sun exposure, this isn’t the case for many folks depending upon where they live, the amount of clothing they wear that minimizes skin exposure, and the aging process.” Salge Blake adds, “Also, many people think that a multivitamin supplement also provides minerals and they might take the supplement thinking that they are also getting a boost of calcium or other minerals, when, in fact, it doesn’t contain any.”
Mitri tells us, “A lot of multivitamins don’t provide 100% of the daily needs for calcium and iron, two essential minerals many people don’t get enough of. If these are nutrients of concern for you, a separate iron or calcium supplement may be needed to meet your daily requirements.”
Our Expert Take
Multivitamins can play an important role, but they can’t replicate the full range of nutrients and protective compounds found in whole foods. Mitri explains, “It’s generally best to get your nutrients from food rather than supplements whenever possible. Whole foods deliver vitamins and minerals together with other compounds that work as a team to support health, something isolated nutrients in supplements just can’t compare to.” Nutrition works best when it’s built on hydration, balanced meals and habits you can realistically maintain.
If you choose to use supplements, they should be targeted, high-quality and based on individual needs, not marketing promises. Just like getting dressed, health is about choosing pieces that work together. When core needs are met, supplements can play a helpful supporting role, complementing the essentials rather than replacing them.
