Multivitamins promise an easy health boost with just one daily pill. But whether you actually need one depends on a number of different factors, including your habits, health and lifestyle.

“Supplements can be very helpful in certain situations, but they’re not for everyone,” says Monaa Zafar, MD, primary care provider with Soundview Medical Associates.

Here’s what you need to know

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Who really needs a multivitamin?

Multivitamins can help fill nutritional gaps — but not everyone needs them.

You might benefit if you:

  • Follow a restricted diet, like vegan, vegetarian or gluten free.
  • Have conditions like celiac disease, inflammatory bowel disease or have had bariatric surgery.
  • Are pregnant or are planning to be, since folic acid is key for a baby’s development.
  • Are over 50, when absorption of vitamins B12 and vitamin D naturally decreases.
  • Smoke, heavily drink or eat a very limited diet.

For most healthy adults, though, eating a variety of colorful produce, lean proteins, whole grains and healthy fats covers your bases.

“Food should always come first,” Dr. Zafar emphasizes.

> Related: Do Supplements Actually Work? 

Is it possible to overdo it?

Like all things in life, more isn’t always better.

Vitamins can seem harmless, but too much of certain nutrients can cause trouble.

“There is toxicity associated with taking too much of certain vitamins like A, D, E, K and iron,” Dr. Zafar explains. “That’s why it’s important not to combine multiple supplements without guidance.”

> Related: The Pros and Cons of Adult Gummy Vitamins

Signs you might benefit from a multivitamin.

So how do you know if you actually need a multivitamin? The first step is to take a look at your diet.

“Are you getting a mix of fruits, vegetables, whole grains and proteins most days?” says Dr. Zafar.

Be sure to watch for red flags like:

  • Persistent fatigue
  • Brittle nails or changes in your hair
  • Skin issues
  • Tingling or numbness in hands and feet

“If you’re noticing concerning symptoms, your provider can order bloodwork to check vitamin levels,” Dr. Zafar adds. “That’s the safest way to know if you’re truly deficient.”

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Shopping the vitamin aisle? Keep it simple.

If you and your provider decide a multivitamin makes sense, keep it simple.

Products that claim to boost energy, improve focus or stop aging are often more marketing than science.

“Stick with trusted brands and avoid products that exceed 100% of the daily value for most nutrients,” says Dr. Zafar.

> Related: 2 Supplements You Should Actually Consider Taking

Before you pick a vitamin, check with a provider.

Multivitamins aren’t a replacement for a balanced diet — but for some people, they can help.

Your provider can help you decide whether a multivitamin makes sense — and guide you toward what’s right for your body.