The Multivitamin Myth:Why Real Food Still Matters More

06-05-2025

By Dr. Howard Friedman MD | Veteran | U.S. Army Medical Corps | Internal Medicine | HHOM LLC

Pills may mimic the garden, but never grow from its soil.

They promise strength in every pill,

A shortcut past the time and will.

But health is built on daily bread,

Not colored caps by marketers fed.

if food is fuel, not plastic fare,

Do vitamins add or just repair?

---Dr. Howard Friedman MD

Multivitamins are a $30+ billion industry, marketed as daily “nutritional insurance.” Because they're sold over the counter, they're not subject to the same regulatory scrutiny by the FDA as prescription medications. That means companies can make broad claims without needing to back them with hard evidence—and they do. But what do the scientific studies actually say?

There’s no consistent evidence that multivitamins reduce the risk of chronic disease, improve longevity, or provide measurable health benefits in well-nourished individuals. That doesn’t mean there aren’t helpful ingredients in some formulas. But the problem is this: most people don’t take vitamins instead of junk food—they take them because of it. In that way, supplements often become a crutch, enabling poor dietary choices. The multivitamin myth persists because people believe they can out-supplement a poor diet—but real food is still the foundation of health.

It’s a double whammy. First, they don’t prevent disease. Second, they’re expensive. And yet, millions rely on them as if they could compensate for a fast-food lifestyle.

Let’s take beta-carotene as a case study. For years, it was hyped as a powerful antioxidant supplement. But when studied, it showed no benefit—and even potential harm in certain populations. The takeaway? Eating the actual carrot is far better than isolating and swallowing the so-called “active ingredient.”

Whole foods are nutrient-dense, synergistic, and, importantly, proven. Supplements, on the other hand, are often fragmented, imbalanced, and sold more for profit than prevention.

That said, there are specific cases where targeted supplementation makes sense:

• Menstruating women: Iron loss through monthly bleeding may warrant iron supplementation—either through food or a multivitamin with iron.

• Pregnant women: Prenatal vitamins typically contain folic acid, iron, calcium, vitamin D, and more to support fetal development.

• Strict vegans: While most needs can be met through a carefully planned diet, vitamin B12 and methionine (an essential amino acid found in animal products) may need monitoring. Fortunately, methionine can also be found in seeds, legumes, and beans.

• The elderly: If osteopenia is present, vitamin D may offer support. Dryness at the corners of the mouth might improve with B-complex vitamins—but again, these are case-specific, not general rules.

• The malnourished or chronically ill: In some cases, supplementation may be part of a broader medical plan—but it should always be targeted and based on lab work.

  
  

If your meals come from boxes and drive-throughs, no vitamin or supplement will undo the damage. Real health comes from real food—minimally processed, nutrient-rich, and prepared with care.

A Word to the Wise

If you think you may be iron-deficient, vitamin D-deficient, or need a deeper look into your nutritional health, talk to your doctor. And don’t just settle for the standard panel. See my blog on “The Forgotten Labs” for tests that look beyond disease and into health.

Closing:

At HHOM LLC, we base our guidance on what works—not what sells. We’re here to cut through the clutter and offer evidence-based clarity. If you’re looking for direction grounded in science, not fads, welcome to Howard’s House of Medicine.

—Dr. Howard Friedman MD

Board-Certified | Internal Medicine | Veteran | U.S. Army Medical Corps

Founder of Howard’s House of Medicine (HHOM LLC)

https://www.hhomllc.com

Frequently Asked Questions:

Q: Do multivitamins actually prevent disease?

A: Despite widespread marketing claims, most large-scale studies show no consistent evidence that multivitamins prevent chronic illnesses like heart disease, cancer, or cognitive decline—especially in people who are otherwise well-nourished. The idea of "nutritional insurance" is more marketing than medicine. For true prevention, real food still does the heavy lifting.

Q: Are there any groups of people who should take supplements?

A: Yes, in certain circumstances. For example, pregnant women may need prenatal vitamins; menstruating women might benefit from iron; strict vegans may require B12; and the elderly may need vitamin D or B-complex support depending on symptoms and lab results. But these are specific cases—supplements should be used to fill real gaps, not replace a poor diet.

Q: What’s the main problem with relying on supplements instead of food?

A: Supplements often act as a crutch, allowing people to justify poor eating habits. They’re no match for the complex, synergistic nutrients found in whole foods. Isolated compounds—like beta-carotene in a pill—don’t work the same way as those in a carrot. Worse, some supplements may even cause harm in certain populations. When in doubt, start with your plate.