How Many Vitamins Can You Take a Day?

 If you are one of the many adults in the United States who takes one or more supplements daily, you may wonder if it's possible to take too many vitamins.1 How many vitamins you can take in a day depends on the supplement and how much of the vitamin you already get in your diet. Combining too many supplements or taking more than the recommended dosage can increase the risk of overdose.

Keep in mind that the Food and Drug Administration does not have to test supplements for efficacy or safety before they hit the market. Always consult a healthcare provider before taking a new supplement.2 They can tell you how much of each nutrient you need. Learn more about how to take supplements safely. 

What To Know About Supplements

Supplements come in many forms, such as capsules, gummies, powders, and tablets. Some manufacturers add nutrients to drinks and energy drinks. Always check with a healthcare provider before starting a new supplement. The Food and Drug Administration does not check whether supplements are effective or safe before they hit the market.3

You might need supplements if you cannot meet your daily intake goals of certain minerals and vitamins through your diet alone.2 Still, many people get enough minerals and vitamins from a nutrient-rich diet.

"For the average healthy person, you probably don't need a multivitamin, multimineral supplement," Beth Kitchin, PhD, RDN, an assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham, told Health. "You certainly don't need a lot of additional supplements on top of that."

There's a lack of evidence showing whether supplements help prevent or treat health conditions.3 For example, a study published in 2018 found that regular supplement use has no net effect on heart health or the risk of early death. The research team's findings were consistent for multivitamins, calcium, and vitamins C and D, all of which people have touted for heart health.4  

"We found a surprising neutrality of effects," David Jenkins, MD, PhD, lead author of the 2018 study, told Health. "In other words, it didn't seem to do anything."

The 2018 study only looked at heart problems and early death.4 Some supplements might benefit your bone, eye, and skin health. For example, calcium and vitamin D help prevent bone loss, especially in people with a high risk of osteoporosis. Pregnant people benefit from taking folic acid, which helps minimize the risk of birth defects.2

Tolerable Upper Intake Levels (ULs)
	0–6 MONTHS	7–12 MONTHS	1–3 YEARS	4–8 YEARS	9–13 YEARS	14–18 YEARS	19–50 YEARS	51–70 YEARS	71 YEARS AND OLDER
Calcium	1,000mg	1,500mg	2,500mg	2,500mg	3,000mg	3,000mg	2,500mg	2,000mg	2,000mg
Iron	40mg	40mg	40mg	40mg	40mg	45mg	45mg	45mg	45mg
Vitamin A	600mcg	600mcg	600mcg	900mcg	1,700mcg	2,800mcg	3,000mcg	3,000mcg	3,000mcg
Vitamin D	25mcg	38mcg	63mcg	75mcg	100mcg	100mcg	100mcg	100mcg	100mcg
Vitamin E	N/A	N/A	200mg	300mg	600mg	800mg	1,000mg	1,000mg	1,000mg