Are custom multivitamins really worth it?

Are custom multivitamins really worth it?

Let's face it: the drugstore vitamin aisle can be a super overwhelming place. From giant, chalky pills to colorful gummy bears that taste like candy, vitamins come in so many forms and formulations that it can seem impossible to know which ones are best for you — or whether you would even benefit from taking them.

This conundrum paved the way for a slew of new companies to try to disrupt the $80 billion vitamin industry. These buzzy brands offer vitamins that are more personalized, more convenient, and even (like all other health trends these days) more Instagram-worthy. You've probably seen the personalized packages on your Insta feed or in the hands of your favorite wellness blogger.

But do you really need a ~tailor-made multivitamin~ to get your daily nutrients, and are the supplements worth all the hype?

Need a custom multivitamin?

First, let's rewind: Do you even need a multivitamin? The verdict is still out, but most research says no. “There is little evidence that a daily multivitamin plays a prominent role in improving overall health and well-being,” says Paul Salter, MS, RD, CSCS, a sports nutritionist and former nutrition editor at Bodybuilding.com. An oft-cited 2012 review of studies showed that 40 to 50 percent of people age 50 and older regularly take a multivitamin and concluded that there is no overall benefit from taking a multivitamin.

However, it's worth noting that this particular study has its flaws, says Arielle Levitan, MD, founder of Vous Vitamin and co-author of The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health. "They studied large groups of people taking generic multivitamins, with little consideration of the fact that many stopped taking them. They also only looked at mortality as an endpoint," she explains. Now, other research shows that certain vitamins improve mortality when taken wisely for the right people in the right environment, she notes. For this reason, a more personalized approach to the multivitamin is a more sensible strategy.

The benefits of personalized vitamins

This is where customization comes into play. "Most of us need to supplement with a combination of vitamins, but the amounts and vitamins vary from person to person based on their diet, lifestyle and health considerations," says Dr. Levitan. (For example: Many active women lack magnesium.)

Even if you don't need to take a big, fat multivitamin every day, you may be deficient in certain nutrients for your specific health needs—and yes, you'll probably still be deficient even if you eat a "healthy" diet. That being said, recommending that everyone take the same thing probably isn't the answer, explains Dr. Levitan.

To take various lifestyle and gender factors into account, many of these new companies offer questionnaires that can help you determine which vitamins or supplements are right for you and create a multivitamin tailored to your needs. For example, when you visit the Persona Nutrition or Care/Of website, you are greeted with a quiz. The questions cover your basic information (age, gender, location) and lifestyle (Do you eat red meat? How often do you exercise?), along with your health goals and current concerns (indigestion, energy levels, skin problems, etc.). Then they recommend the right vitamin(s). This is "a smart and creative strategy that is beneficial because nutrient needs are influenced by age, exercise and dietary habits," says Salter.

Drinks fortified with vitamins to stay hydrated and get essential nutrients

Sex also plays a role, as different genders have different nutritional needs, especially at different stages of life. For example, people with periods need more iron because they lose iron every month during menstrual cycles as well as during pregnancy, Salter says. Those assigned female at birth also have a greater need for calcium because they have a faster cell turnover rate, he notes. Requirements are also different during your reproductive years, says Lauren Manaker, MS, RDN, LD, owner of Nutrition Now. Folic acid, in particular, is a must for those who are pregnant or trying to get pregnant, and you may not get enough from a generic multi, she notes.

Other helpful supplements you might find in a custom multivitamin package? Probiotics. “Certain probiotic strains can provide a variety of benefits for women with digestive issues,” says Manaker. "However, if you experience indigestion (bloating, bloating, heartburn) after meals, consider taking a digestive enzyme instead," says Alissia Zenhausern, NMD, a naturopathic doctor at Wellness of Scottsdale. “They help your body properly digest your food and absorb important nutrients in your diet,” she adds.

Another important nutrient that many people miss in a basic multi: vitamin D. Many people don't realize they could be deficient, even if they live somewhere where the sun is always shining. “I practice in sunny Arizona and 80 percent of my patients are vitamin D deficient,” notes Zenhausern. Your personalized vitamin can connect you to one or all of these, depending on what you need.

Where personalized vitamins fall short

But some health experts believe these personalized tests are just a clever marketing strategy without much substance. “These online questionnaires are a good starting point, but in my opinion nothing replaces a micronutrient test and consultation with a registered dietitian,” says Manaker. FYI: Micronutrient labs can be taken like any routine blood test and can provide accurate markers of the levels of certain micronutrients and vitamins. However, depending on the provider, these tests can be costly, she notes.

What is the difference between macronutrients and micronutrients?

“It's great that these supplement manufacturers are using current research to make micronutrient recommendations specific to women's issues, but the recommendations are generalized,” says Manaker. She compares the "free supplemental appraisal" to the concept of "free interior design" offered in many furniture stores: "Their 'free' service often leads to sales of their furniture," she notes. In other words, these companies only recommend products they sell, and therefore the “free” review is more often a marketing plan. “However, I think it's better than randomly ordering supplements online without a knowledge base of what is needed,” says Manaker.

Also note that many herbal supplements have not been extensively studied and therefore many side effects are unknown, says Manaker. "Although they are 'natural' and provide some benefits, others can interact with certain medications and do more harm than good," she warns.

Finally, something to consider before purchasing: “Always consult your doctor before taking any medications or supplements,” says Zenhausern. Like all medications, dietary supplements and vitamins should always be taken after consulting your doctor, as they also have possible side effects and risks.

Also, look beyond the glossy, Instagram-ready marketing techniques and instead dig into the research, testing, and quality behind the brand's products, suggests Zenhausern. Make sure all purity, safety and testing methods are disclosed, and look for what's listed at the end of the label as "other ingredients," she adds. “Make sure no synthetic fillers or food colorings are used to make the vitamins look more appealing,” warns Zenhausern. Watch out for artificial colors (Blue #1, 2, or 3; Red #3 or 40; or Yellow #5 or 6), as well as partially hydrogenated soybean oil, which is an important filler found in most vitamins. Lead, mercury and PCBs (polychlorinated biphenyls) can be found in fish oil and should also be avoided, she notes.

This company makes multivitamins specifically for plant-based eaters

Still want to ditch your generic multi for a custom multivitamin? Here is an overview of the major players in the market.

Personalized vitamin companies

• Pflege/Von: Nehmen Sie am Quiz dieses Unternehmens teil, um eine Reihe von Fragen zu beantworten – einschließlich grundlegender Statistiken, Gesundheitsziele und Lebensgewohnheiten – und sie stellen Ihnen ein personalisiertes tägliches Vitaminpaket zusammen, das auf Ihre spezifischen Anliegen ausgerichtet ist.
• Ritual: Diese hübschen Pillen sind nicht gerade personalisiert, aber sie sollen angeblich nur die neun wichtigsten Nährstoffe für die Gesundheit von Frauen enthalten, gestützt durch die neuesten wissenschaftlichen Daten. Außerdem sind sie glutenfrei und vegan.
• Goop-Wellness: Die von Gwyneth Paltrow unterstützte Wellness-Site bietet Protokolle zu Vitaminen und Nahrungsergänzungsmitteln für vier Gesundheitsprobleme, mit denen viele moderne Frauen konfrontiert sind (zum Beispiel: „Warum bin ich so verdammt müde?“). Sie werden alle aus sorgfältig „beschafften und getesteten Zutaten“ hergestellt.
• Zenamine: Wählen Sie genau aus, welche Vitamine, Mineralien und Nahrungsergänzungsmittel Sie möchten, oder sie können Ihnen dabei helfen, eine Packung vorzuschlagen. Sie verpacken Ihre Vitamine individuell in Mini-Packs, die Sie auf Reisen abreißen können.
• HUM-Ernährung: HUM bietet nicht nur Nahrungsergänzungsmittel, sondern auch kostenlosen Zugang zu registrierten Ernährungsberatern, die über die Website Unterstützung, Beratung und personalisierte Empfehlungen geben können.
• Labs multiplizieren: Sie entwickeln ein Einzelkapsel-Vitamin, das alles enthält, was Sie brauchen, und verwenden „wissenschaftliche Forschung und innovative Technologie“, um sicherzustellen, dass Ihre personalisierte Kapsel sicher und wirksam ist.
• Vous Vitamine: Das Online-Quiz dieser Marke wurde von zwei Ärzten erstellt und stellt die gleichen Fragen, die sie mit Patienten bei einem Besuch in der Praxis besprechen würden, um Vitamine zu empfehlen, die medizinisch einwandfrei sind und ihren individuellen Bedürfnissen entsprechen.