Let’s start with the macrominerals, which in a multivitamin should include calcium, magnesium, and potassium. Considering these three are such common nutrient gaps for lots of the nation, you’d think every multi on the block would include them (and in helpful amounts)—but that’s just not the case. “Macrominerals are larger in size and take up more space,” Ferira explains. “When included in premium forms, minerals aren’t cheap.” For both of these reasons, they’re often added to multivitamin formulas in mediocre amounts or left out altogether.

We should point out that macrominerals technically also include electrolytes like sodium, chloride, and phosphorus (for which dietary consumption is plentiful, if not excessive) and sulfur. But as Ferira points out, “sulfur has no daily nutritional requirement (aka, RDA), since we consume it daily via sulfur-containing amino acids like methionine and cysteine via protein.” You won’t find these four minerals in your multi (and that’s normal/OK), unless it’s a powder formula, which often add sodium chloride (salt) for the taste factor.

But we digress…back to calcium, magnesium, and the like. So one move, in particular, that a lot of big names in the multivitamin game make, according to Ferira: Leaving calcium out of vitamins that are marketed towards men, which, she says, is a huge mistake. “These brands must not have consulted a dietitian, because an R.D. would have told them that the calcium needs and requirements for men are high: 1,000 milligrams every day until age 50 and then 1,200 milligrams daily from ages 51 on up,” she explains. “They also just so happen to be identical to the needs of women. Men have bone health and density needs, too!”* Oh, and almost 40 percent of our nation has a calcium gap in their diet, so point taken.

Iron, which is a micromineral, is another one that often gets left out, specifically in multis targeted toward men and older adults. Still, “iron is an essential mineral that is literally required for the health of every red blood cell in our body to effectively function and carry oxygen to our cells and tissues,” Ferira says. While women of reproductive age do require more iron than men (18 milligrams compared to eight), the mineral is becoming increasingly important all-around as people move toward more plant-based diets since bioavailable iron is primarily found in meat, she notes.*

In addition to dropping the ball on these bigger-name minerals, many multi formulas also provide insufficient amounts of lesser-talked-about trace minerals—if they include them at all. (Again, these nutrients take up space, require thoughtful formulation, and cost money!)

Several microminerals that should be included in a complete multi but often aren’t: zinc, iodine, selenium, copper, manganese, molybdenum, and chromium. “It’s a shame since we also have daily needs for each of these essential microminerals, which have critical and diverse roles in our body,” says Ferira. Non-essential trace minerals that are even less seldom featured, meanwhile, include boron, silica, and others, which support critical body functions like bone and skin health.*

Plant sources of vitamin A are easy to spot because the carotenoids (like beta-carotene) in them give them distinct yellow and orange hues. Keep an eye out for these colors of the rainbow the next time you’re in the produce section and you’ll see clear as day which fruits and vegetables will help you up your intake. Some of your many options include sweet potatoes, carrots, cantaloupe, and mango.

Green leafy vegetables—think broccoli, kale, spinach, and collards—also contain these carotenoids. However, the large amounts of chlorophyll, which gives these plants their green color, keeps those carotenoids from visibly shining through.

The ultimate source (i.e., most concentrated) of vitamin A, though, comes from an animal source—and one you may not be super stoked to eat: beef liver.

Of course, you can also get your fair share of vitamin A from supplements; most quality multivitamin formulas include it in the mix. Though different supplements may contain different forms of the vitamin, many contain both retinol and beta-carotene, for synergy reasons and to provide your body with both sources.

Also, vitamin A is fat-soluble and thus, can store in fat tissue when consumed in very large amounts over time. Toxicity can be a concern with the retinol form (but not beta-carotene).

And while we should keep our sex- and age-related needs and other individual factors in mind when thinking about our dietary pattern and supplement routines, we probably don’t need to get as hung up on finding the perfect men’s or women’s multivitamin in the crowd of options.

“Adult multivitamins have been overcomplicated and overly fractionated in the market,” says mbg director of scientific affairs Ashley Jordan Ferira, Ph.D., RDN. “Brands who wanted to diversify their portfolios to make more money started offering multis for women versus men, young versus old, active versus not active, the list goes on.”

Thing is, though men and women do have some differing nutritional needs (though they’re slight when it comes to micronutrients like vitamins and minerals), many of the heavily marketed multi products out there don’t really reflect them. “In reality, many ‘for her’ versus ‘for him’ multivitamin formulas have negligible differences,” Ferira says.

She goes on to say, “Just because a particular multi sprinkles a negligible level of lycopene or saw palmetto in a multivitamin doesn’t make it a ‘male’ formula by association. It’s hard to fit relevant, clinically researched amounts of herbs in a multivitamin.”*

Not to mention, the differences in multi formulas can sometimes be the opposite of helpful. “First and foremost, the vitamins and minerals in the formula should make sense,” Ferira says. “Some multivitamin brands do silly things like cut the iron out completely for men and older adults (who still have daily iron needs, mind you) or include less or no calcium in a men’s formula (who have bone density needs and the same exact daily calcium needs as women, mind you).”

In fact, as a dietitian, Ferira used to routinely recommend that her male clients take multivitamins marketed toward females because the latter formulas were more complete and featured helpful amounts of essential minerals like calcium. True story. Now that mbg’s ultimate multivitamin+ exists, she points everyone—women and men—to this one comprehensive and premium formula. So much easier.

So, what’s your move, then? “For most people who struggle to meet their nutrient needs through food, it is more important to take a multivitamin regularly than to stress over getting the ‘right’ men’s or women’s multivitamin because of the minor differences of the dosages,” says Davar. 

Ferira ultimately prefers a “genderless, ageless multivitamin/mineral supplement that’s truly comprehensive, high-potency, premium, clean, and supports all adults and their daily nutrient and whole-body health.”

As popular as multivitamins are, it’s always a good idea to ask questions and be well informed about anything you put in your body. We’re each unique—and there are a lot of different products out there—after all.

First and foremost, know this: “Multis are safe at their core,” says Ferira. “There are always exceptions to the rule for irresponsible brands, but I’m talking about reputable, high-quality, clean brands here.”

That said, there are a few things to be aware of when taking a multivitamin. One big one? In some cases, your multivitamin could interact with certain medications you take, according to dietitian Jessica Cording, R.D., CDN, author of The Little Book of Game-Changers. If you take medication to reduce blood clotting, for example, talk to your doctor before taking any supplement that contains vitamin K (or when significantly changing your dietary vitamin K intake, for that matter) since the vitamin contributes to blood clotting and can thus be counterproductive to blood thinning.* 

Research also suggests that smokers and former smokers may want to avoid large amounts of beta-carotene (the precursor to vitamin A found in plant foods and many supplements). Excess vitamin A may also have negative impacts on pregnant women, but as with most things in nutrition, there’s some nuance to consider.

Ferira explains, “when we’re talking about vitamin A toxicity, there are specific retinoic acid metabolites that are actually found in certain drugs, not supplements, that are genuinely bad for baby’s development.” Even though that type of vitamin A and science doesn’t apply to supplements, “out of an abundance of caution, pregnant women should avoid supplements with 10,000 I.U. (3,000 mcg) or more of preformed vitamin A, which is the retinol form. This ‘upper limit’ doesn’t apply to the beta-carotene vitamin A form at all.”

One caution relevant to multivitamins that’s super clear cut is iron poisoning in young children. Ferira explains, “This concern of accidental pediatric iron overdose is exactly why multivitamins that contain iron include warnings on their labels, explicitly calling out this risk and directing the consumer to keep out of children’s reach.” So to repeat: Keep out of reach of children (who may mistake your multi capsule, tablet, etc., for candy).

One less serious consideration to keep in mind? Some people may experience digestive upset after taking multivitamins, depending on the formula and when they take their supplement. “For some individuals, including myself, taking a multivitamin first thing in the morning—whether on an empty stomach or not—simply doesn’t jibe with our biology,” Ferira says. “A high-quality multivitamin should feature an array of macro- and microminerals in its formula—but it is not uncommon for that mineral load to be too much for one’s stomach in the a.m.” Luckily, simply taking your multi with lunch should put that issue to bed.

As with baking banana bread and true love, timing is everything when it comes to getting the most out of your multivitamin. “In general, most people are more likely to stick with taking a multivitamin first thing in the morning,” Bethany Doerfler, RDN, a clinical research dietitian at Northwestern Memorial Hospital, previously told mbg. In many cases, it’s easier to keep your routine consistent if you’re doing it before the twists and turns of the day completely wipe it from your mind.

While taking your multi in the a.m. is all well and good, it can backfire if that means you’re popping it on an empty stomach, which can make it more difficult for your body to process. “Multivitamins contain nutrients in a very concentrated form that, when taken on an empty stomach, [can] cause nausea in some,” says dietitian and mbg Collective member Maya Feller, M.S., R.D., CDN. Specifically, vitamins C, A, and B6, along with certain less gentle forms of iron, zinc, and other minerals, are common culprits behind the discomfort, she notes. 

On the other hand: “When multivitamins are taken with food, the food acts as a buffer, which helps to minimize the side effects,” Feller adds. Not to mention, if your multivitamin contains fat-soluble vitamins (which the good ones do, by the way), consuming them with food (particularly a source of fat) is a must for them to be properly absorbed by the body.*

So, if you remember to take your multi but skip breakfast in the morning, it’s all too likely that you’ll experience some stomach upset as your empty digestive system tries to process it. The same goes for if you take your supplement later in the day when it’s been a few hours since you’ve last eaten.

Because maintaining a solid intake of vitamins, minerals, and even phytonutrients is so essential for every aspect of our health and well-being, this leaves many of us with one simple opportunity to strengthen our nutritional foundation: a multivitamin.*

When taken consistently, a comprehensive, high-quality multivitamin acts as a nutritional insurance policy, helping to fill the gaps inevitably left by our diets (hard as we may try)—and the science shows that multis really do help to boost lagging levels of the various nutrients we need (i.e., help us achieve daily nutritional sufficiency: yes, please).*

Plus, the essential vitamins, minerals, and bioactives found in a robust multi formula support diverse, critical functions in our body, from immunity and strong bones to cognitive health and vision (and much more).*

But since many multivitamins out there don’t quite walk the walk (read: they provide unhelpful, sub-potent amounts of must-have nutrients or leave them out altogether, feature less-than-ideal forms of those nutrients, we could go on…), getting the most out of a daily multi isn’t as simple as grabbing any old bottle.

Which is exactly why mbg formulated ultimate multivitamin+. Our “one-for-all” (everyone 18 years and up) multi is comprehensive, complete, and high-potency, packing in 14 essential vitamins, 11 essential minerals, two trace minerals, and six longevity botanical bioactives.* (Oh yeah, and it’s vegan.)* Talk about next level.

It’s a truly game-changing formula—but don’t just take our word for it. Here’s what nutritionists, medical practitioners, and other health and wellness leaders have to say about it.

“Certain multivitamin formulas align with dietary patterns and cultural food beliefs and practices, and I think it’s important for these offerings to exist,” Ferira says. One example: vegan multivitamins. These formulas exclude ingredients of animal origin (so no lanolin-derived D3, for example) and typically leverage botanicals.

People in different life stages and experiences may also need different multivitamins. “A specialized multivitamin for prenatal support in women trying to get pregnant or who are pregnant, for example, should feature higher levels of key nutrients, particularly iron, calcium, vitamin D3, iodine, and certain B vitamins—like folic acid—on top of the baseline full array of vitamins and minerals in a regular multi,’* she explains.

Children and teens also have “unique daily vitamin and mineral needs, as well as daily tolerable upper intake levels that shouldn’t be exceeded unless expressly recommended and approved by their health care provider,” Ferira adds.

For all of these reasons, different people may need different multivitamin products.

However, Ferira generally believes that adult multivitamins have become overcomplicated and overly fractionated. “Brands who wanted to diversify their portfolios to make more money started offering multis for women versus men, active versus not active, the list goes on,” Ferira says. “In reality, these formulas have negligible or no differences and, in some cases, do silly things like cut the iron out completely for men and older adults—who still have daily iron needs, mind you—or include less calcium in a men’s formula, even though men have the same exactly daily calcium needs as women.” 

That’s why Ferira says she’s a fan of a “genderless, ageless multivitamin/mineral supplement that’s truly comprehensive, high-potency, premium, clean, and supports all adults and their daily nutrient and whole-body health.” Bottom line: Don’t get too caught up in the marketing.

Finding a multivitamin that provides a truly complete array of vitamins and minerals can be challenging enough as it is—and if you’re searching for a gummy multivitamin that offers a truly comprehensive formula, well, you might be chasing a pot of gold that doesn’t even exist.

“I don’t think multivitamin gummies warrant the designation ‘multivitamin’ because they are so incomplete compared to their capsule, tablet, or softgel counterparts,” says Ferira. In fact, she considers incomplete formulas that either contain sub-efficacious amounts of certain nutrients, or leave them out altogether, one of the biggest red flags in the multi world—and gummy multivitamins are perhaps the most common culprit.

Part of the reason for this is actually simpler than you might think: In gummy multivitamins, all of the nutrients have to be packaged up in sugar and either gelatin or pectin, the ingredients that actually make a gummy a gummy, Ferira explains. This means that there is quite literally only so much space for the nutrients themselves. Minerals, in particular, tend to be bulky nutrients—and, as a result, are often left out of gummy multivitamins for the sake of space, she notes.

And lack of space is just the beginning of the gummy multi dilemma. Ferira goes on to say that, “gummies require heat, and that poses real challenges and stability issues for many nutrients. Also, it’s just plain difficult to conceal the less-than-tasty ingredients, like distinct metallic overtones from minerals. Nutraceutical confections are more complex than you’d like to think.”

The long and short of it: Check your Supplement Facts panel and you’ll see that gummy multivitamins often lack a bunch of nutrients (especially minerals, vitamin K, and the full array of essential B vitamins), so they simply don’t provide as complete a lineup of vitamins and minerals that multis packaged up in other forms (capsules, softgels, tablets) can offer.

Due to the collective limitations and challenges of this candy-meets-vitamin option, gummy multis also fall short on a bunch of nutrients (particularly minerals, which can be bulky), so they ultimately can’t provide as complete a spectrum of vitamins and minerals as multivitamins that are packaged up in other forms, adds Ferira.

To understand the ideal time to pop your multivitamin, you first have to understand the different types of nutrients your multivitamin contains.

One major consideration: fat-soluble vitamins, which are better absorbed in your body when you take them food, points out Jessica Cording, M.S., R.D., dietitian and author of The Little Book of Game-Changers. “Because multivitamins do typically contain fat-soluble vitamins—which are vitamins A, D, E, and K—consuming them with a meal or snack that provides some fat enhances absorption,”* she says. That doesn’t mean you won’t get some benefit if you take your multivitamin without food, but you certainly won’t get as much out of it as you would if you took it with fat.*

The water-soluble vitamins your multi also likely offers (think vitamin C and those eight B vitamins), meanwhile, just need a little liquid (i.e., the water or beverage you swallowed your multi with) in order to be absorbed and do their thing. Water-soluble vitamins can be absorbed with or without food.

As mbg’s in-house dietitian Ashley Jordan Ferira, Ph.D., RDN, explains, “In a multi, the fat-soluble vitamins—and by the way, any other fat-soluble compounds a specialized multivitamin may include—are the ‘limiting factor’ or primary consideration when it comes to timing, necessitating proximity to some fat content for optimal absorption.”

So, to strike a balance that best supports the absorption of all the goodness in your multivitamin/mineral supplement, Cording recommends taking it with a meal or even just a little food, like a scoop of nut butter, and a glass of water. 

As for whether to take your multivitamin in the morning or at night? That ultimately comes down to personal preference, although some experts recommend opting for the a.m. “In general, most people are more likely to stick with taking a multivitamin first thing in the morning,” Doerfler says. This way, the twists and turns your day takes don’t get in the way of you sticking to your routine.

Calcium, magnesium, and vitamin D, all of which play crucial roles in supporting bone and muscle health, are all considered nutrients of concern, meaning many of us don’t get even close to enough of them. Unfortunately, these nutrients are often “fairy-dusted” into multivitamin formulas, if not left out completely (specifically referring to calcium and magnesium), according to Ferira.*

Of course, other micronutrients—including vitamin K2 and minerals zinc, iron, selenium, silica, copper, boron, and manganese—also support bone density, quality, and strength.* And as it turns out, “A comprehensive multivitamin that includes this diverse array of trace minerals and the K2 form of vitamin K is a rarity,” Ferira adds.

The simple to-do here: To support nutritional sufficiency—and musculoskeletal and joint health—with a comprehensive daily multi.*