Multivitamin
A multivitamin is a dietary supplement that combines essential vitamins and minerals into a single dose, typically including vitamins A, C, D, E, K, B-complex vitamins, and key minerals such as zinc, magnesium, and selenium. Designed to serve as a broad-spectrum micronutrient insurance policy, multivitamins help fill nutritional gaps that commonly arise from modern dietary patterns, soil depletion, or increased physiological demands during periods of stress, aging, or intense physical activity.
Expert Evidence
25 references from 4 experts
“For me, I also take Micro Vitamin which is the low-dose multivitamin and mineral that I designed and personally use. I designed it to make sure that we don't mega-dose. Most multivitamins on the market mega-dose these micronutrients, which is not ideal. We want to hit our recommended daily intakes but we don't want to exceed them too much because we can cause side effects.”
Does Lowering Cholesterol Cause Dementia?
6:5319 references in 15 episodes from 2023–2025
Brad Stanfield actively takes and designed his own low-dose multivitamin (MicroVitamin), primarily motivated by the COSMOS study findings showing cognitive benefits equivalent to ~2 years less brain aging. He emphasizes multivitamins should complement—not replace—a healthy diet, and warns against mega-dosing. No cautions, reasons to stop, or recommendations against use were discussed.
Consumption
He takes MicroVitamin, a low-dose multivitamin and mineral supplement he personally designed, as part of his daily routine alongside creatine and TMG in a combined powder form.
Benefits
He highlights the COSMOS study findings showing that daily multivitamin supplementation over 2-3 years improved global cognition, memory, and executive function in older adults, with effects equivalent to slowing brain aging by approximately 1.8-2 years.
Best Practices
He stresses that multivitamins should not replace a healthy diet and exercise but serve as a top-up to reach recommended daily intakes, particularly for B vitamins, vitamin D3, K2, magnesium, and zinc, while avoiding mega-dosing common in most commercial multivitamins.
“I'm taking the One multivitamin by Pure Encapsulations.”
This Is Everything Rhonda Patrick Supplements With
0:342 references in 2 episodes from 2024–2025
Rhonda Patrick takes the Pure Encapsulations One multivitamin daily with lunch. She confirms personal use but provides no specific reasoning for choosing this product, no dosing guidance beyond the standard serving, and no discussion of benefits, cautions, or evidence supporting multivitamin supplementation.
“I take a multivitamin with my first meal of the day just to cover any basis that I might be missing out on.”
Andrew Huberman's Longevity Routine (supplements, diet, peptides, and exercise regimen)
9:111 reference in 1 episode from 2024
Huberman takes a multivitamin with his first meal of the day as nutritional insurance to cover potential dietary gaps. No specific brand, dosage details, or scientific rationale is provided, and no cautions or benefits beyond general coverage are discussed.
“In our experience, if homocysteine is above 9 to 10 we're looking very seriously at other things. You'd be surprised how many have an omega-3 index under 5. This is why you see in those folks a little bit of basic multivitamin and omega-3 support and all of a sudden the brain fog is gone, the decline just disappears from these people really quickly.”
Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia
30:063 references in 2 episodes
Galpin recommends basic multivitamin supplementation alongside omega-3s for individuals with low omega-3 index (under 5) or elevated homocysteine (above 9-10), reporting that this combination can quickly resolve brain fog and cognitive decline. He does not discuss personal use, specific multivitamin dosing, brand preferences, or cautions.
Side Effects
- Mild nausea when taken on an empty stomach
- Digestive discomfort or upset stomach
- Metallic taste from iron-containing formulas
- Bright yellow urine from B-vitamin excretion