A woman in her late 60s once walked into our clinic carrying a plastic bag full of vitamin bottles. She placed them on the table like trophies.
“Doctor, I’m doing everything,” she said proudly.
Then she added quietly, “But I don’t really eat vegetables… and I’m tired all the time.”
That moment captures what we see every week. People buy vitamins to feel safe, while the real issue is often diet, sleep, stress, or a medical condition that needs proper assessment.
A huge industry has grown around a simple fear: What if I’m missing something?
The vitamin and supplement industry is enormous. Globally, it is worth more than US$190 billion a year and still growing. In Australia, it is also a multi-billion-dollar sector.
The vitamin and supplement industry is enormous. Globally, it is worth more than US$190 billion a year and still growing. In Australia, it is also a multi-billion-dollar sector
When that much money is involved, companies work hard to keep people buying. They rarely claim to cure disease. Instead, they rely on softer phrases such as “supports immunity”, “helps energy”, “brain health”, or “fills nutritional gaps”.
These words are powerful because they speak directly to anxiety, especially when people feel tired, busy, or guilty about their eating habits.
What is rarely said clearly is this: vitamins are not a shortcut to good health.
Vitamins and minerals matter. But most healthy people can get what they need from food. Large reviews of research have shown that, for generally healthy adults, multivitamins have not been clearly proven to prevent major conditions such as heart disease or cancer.
Large reviews of research have shown that, for generally healthy adults, multivitamins have not been clearly proven to prevent major conditions such as heart disease or cancer
That does not mean supplements are useless. It means they are often unnecessary if you are eating reasonably well, and they cannot replace the basics.
They are also not always harmless. Some supplements interact with medications, add ongoing cost, and give false reassurance. Australian medical guidance has repeatedly warned that supplements can cause side effects and drug interactions, and can quietly become an unnecessary pill burden.
Parents often feel this anxiety most sharply.
One of the most common questions we hear is: “My child is a fussy eater. Should I give a multivitamin just in case?”
That worry is understandable. Many parents feel anxious when a child refuses vegetables, eats very little for days, or seems unpredictable at the table.
The reassuring reality is that fussy eating is common, especially in toddlers and young children. Health guidance consistently recommends calm routines, repeated gentle exposure to foods, and avoiding pressure at mealtimes.
A child may eat small amounts and still grow and develop perfectly well. That is why doctors look at growth charts, energy levels, development, and overall wellbeing, rather than focusing on a difficult week or two of meals.
Some children’s hospitals have also warned that routine multivitamin use can unintentionally send the message that diet does not matter.
There are times when supplements are genuinely helpful, but usually for a clear reason rather than as a habit.
Pregnancy is a good example. Folic acid around conception and early pregnancy is well supported by evidence, and prenatal supplements are commonly recommended.
For both children and adults, supplements may be advised when there is a real risk of deficiency, such as very restricted diets, certain medical conditions, absorption problems, or confirmed low levels on blood tests.
The key principle is simple: do not guess. Check first, then treat what is actually needed.
For people looking to improve their health, the changes that make the biggest difference are usually unglamorous.
Start with food, not bottles. Build meals around real foods most days: vegetables, fruit, beans and lentils, eggs, yoghurt or milk or fortified alternatives, nuts, whole grains, fish or lean meats. These foods deliver vitamins along with fibre and protein, which pills cannot replace.
Aim for “good enough”, not perfect. Health improves through steady, realistic changes. Adding one fruit a day or one extra vegetable at dinner is more sustainable than dramatic overhauls that rarely last.
Protect sleep. Many people turn to magnesium or sleep supplements when the real culprits are late screens, irregular bedtimes, caffeine, or stress. Improving sleep routines often restores energy better than any tablet.
Move daily, even modestly. A 20 to 30-minute walk most days improves mood, blood pressure, blood sugar control, and sleep. It remains one of the most powerful health tools available.
For parents of fussy eaters, patience matters. Keep mealtimes calm. Offer new foods repeatedly without pressure. Keep healthy options visible and available. Children often need time before accepting change.
We often give patients a simple rule before they reach for supplements.
Ask yourself: am I treating a proven deficiency, or am I treating my worry?
If you feel persistently tired, unwell, or concerned about your child, the next step is rarely a random vitamin. It is a conversation with your GP, followed by targeted tests and a plan based on evidence.
Vitamins can be helpful for some people. For most healthy adults and many children, routine multivitamins are not the answer.
Real health is not built in a bottle. It is built through daily habits: food, sleep, movement, and calm routines. The basics are unglamorous, but they work.
And often, they cost far less than the vitamin aisle.
Dr Raj Khillan, MBBS, MD, MIAP, FRCPCH (UK), FRACP, is a consultant paediatrician at Western Health and Mercy Health and a director.
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