Taking A Multivitamin? Eat These 8 Foods Instead

Oct 24

ESTIMATED READ TIME:  4-5 MINS

Millions of people take a multivitamin every day hoping to fill nutritional gaps in their diets. But what if you could get many of those same essential vitamins and minerals—and a whole lot more—from real food?

I'm not against supplements. In fact, I've formulated them, taken, and recommended them for decades, and still do. There are times when supplementation can be very useful, especially when you're deficient in a nutrient, eat a limited diet, or have increased nutritional needs.

But supplements should do exactly what their name implies: supplement an already nutrient-dense diet.

Real food gives us something a multivitamin can't fully replicate. Along with vitamins and minerals, whole foods provide protein, essential fatty acids, fiber, beneficial bacteria, enzymes, antioxidants, and thousands of other naturally occurring compounds that work together to keep us healthy.

If I wanted to build a “multivitamin” out of real food, which foods would I choose? The eight types below would be at the top of my list.

1. Pasture-Raised Whole Eggs

I consider eggs to be a superfood, despite the fact that they're vilified for being "high in cholesterol."

A whole egg is a complete protein source and a uniquely high in choline, a nutrient that supports cell membranes, neurotransmitter production, liver function, and normal brain and nervous system function. One large egg provides about 147 milligrams, roughly one-third of what adults need each day.

Eggs, especially the yolks, are also high in vitamin B12, selenium, vitamin A, riboflavin, biotin, and several other essential nutrients. The yolk is where many of these nutrients are concentrated, which is why I recommend eating the entire egg rather than egg whites alone.

When possible, choose pasture-raised eggs, which usually contain higher levels of nutrients like omega-3 fats and carotenoids (depending on the hens’ diet and access to forage), and eat the yolks.

2. Grass-Fed Liver

If eggs are nature’s multivitamin, liver might be nature's super-multivitamin.

Beef liver is exceptionally concentrated in the bioavailable form of vitamin A, vitamin B12, copper, riboflavin, iron, folate, choline, and other micronutrients.

Liver's vitamin B12 is especially impressive. B12 is required for healthy red blood cell formation, neurological function, and DNA synthesis, and animal foods, especially liver, are among its richest sources.

Because liver is so nutrient-dense, you don't need to eat big amounts. In fact, its preformed vitamin A content is so high that more isn't necessarily better, particularly during pregnancy.

A modest serving, such as 1–3 ounces eaten once or twice per week, can add a serious concentration of micronutrients to your diet without needing to change much.

3. Wild-Caught Sockeye Salmon, Sardines, or Mackerel

A multivitamin can give you vitamins and minerals, but it can't give you the protective fats that oily fish provide.

Fatty fish are considered the best food sources of EPA and DHA, which are long-chain omega-3 fatty acids associated with cardiovascular health and many other aspects of normal physiology.

Fish such as salmon and sardines also provide plenty of protein, vitamin B12, selenium, and even vitamin D, which can be difficult to obtain from food. So even if you already take a fish oil supplement, they're a good addition to your diet beyond their healthy fats.

I like wild sockeye salmon, sardines, and lower-mercury varieties of mackerel. The FDA lists salmon, sardines, Atlantic mackerel, and Pacific chub mackerel among its lower-mercury “Best Choices.” King mackerel, however, is high in mercury and should be avoided.

Aim to make oily fish a regular part of your diet by ideally including it in several meals each week.

4. Avocado

I suggest building your meals around a concentrated protein source first, such as meat, eggs, or fish; however, adding plants is important for fiber, antioxidants, vitamins, and minerals.

Avocados provide monounsaturated fats, lots of fiber, potassium, folate, vitamin K, vitamin E, and several B vitamins. That combination of fat and fiber also makes avocado incredibly satisfying and easy to incorporate into meals.

One reason I particularly like avocado is potassium, which many lack. Potassium is essential for normal cellular function, heart health, and fluid balance, yet many Americans don't consume enough, usually because their diets lack sufficient fruits and vegetables.

Pair avocado with eggs, meat, or fish, or mash it with another food on this list: fresh lime.

5. Sheep’s-Milk Yogurt

Next, I'd add a fermented food to this list. Plain sheep’s-milk yogurt (full-fat and unsweetened) is one of my favorites because it's rich in protein, calcium, phosphorus, and other nutrients while also supplying live microorganisms (probiotics) when it contains active cultures.

Fermentation is what makes this food especially valuable. Research on fermented milk products has found that their consumption is linked with benefits such as help with weight management, calcium intake, gut health, and more.

I prefer plain, traditionally fermented sheep’s-milk yogurt without a pile of added sugar. I sweeten my own with natural sweeteners like fruit or a bit of raw honey.

6. Natto

Natto may be the least familiar food on this list, but it's one of the most nutritionally interesting.

This traditional Japanese food is made by fermenting soybeans with the bacterial strain Bacillus subtilis.

Natto is an exceptionally concentrated source of vitamin K2, particularly menaquinone-7 (MK-7). Vitamin K is required for proteins involved in normal blood clotting and bone metabolism.

Within natto, you also find protein, fiber, minerals, and beneficial compounds produced during fermentation. One study even found that regularly eating natto, especially over the long term, was associated with a lower risk of all-cause mortality in men.

One caution: people taking warfarin or similar vitamin K-sensitive anticoagulants need to keep vitamin K intake consistent and should speak with their provider before dramatically increasing how much natto or vitamin K they consume.

7. Limes

I know what you're probably thinking: Limes might seem like an unusual addition when you only get eight choices. But I wanted a fresh, low-sugar fruit that provides vitamin C along with other beneficial plant compounds that can support immune defenses.

Vitamin C not only supports your immune system but is required to synthesize collagen, and it also functions as an antioxidant and helps improve absorption of nonheme iron from plant foods. Humans can't synthesize vitamin C, so we have to obtain it through our diets.

Limes are also rich in citric acid, which works alongside vitamin C to further support iron absorption. Like other citrus fruits, they also provide flavonoids and other polyphenols that help support the body's antioxidant defenses—all while being low in sugar.

Squeeze fresh lime over avocado, fish, salads, meat, or fermented foods, or simply add it to water in place of lemon. Its acidity also makes it one of my favorite ways to brighten nutrient-dense foods without relying on sugary sauces or dressings.

8. Olives and Extra-Virgin Olive Oil

Extra-virgin olive oil (EVOO) gives primarily monounsaturated fats plus polyphenols and other protective compounds you won't find listed on the back of a multivitamin bottle.

These polyphenols are part of the reason fresh, high-quality EVOO can taste slightly bitter or create a peppery sensation in the back of your throat. In fact, bitterness and pungency are considered positive characteristics of quality EVOO, not signs that the oil has gone bad.

There's substantial research supporting the benefits of Mediterranean diet patterns that are rich in EVOO. In the landmark PREDIMED trial, for example, a Mediterranean diet with plenty of EVOO was associated with fewer major cardiovascular events among people at high risk for cardiovascular conditions.

When buying EVOO, look for “extra virgin” on the label and, ideally, a recent harvest date rather than relying only on the best-by date. Pay attention to the bottle: choose dark glass, an opaque tin, or another container that protects the oil from light. Buy an amount you'll actually use within a few months rather than letting a large bottle sit around for a year.

Use high-quality EVOO generously over vegetables, meat, avocado, and salads, and enjoy whole olives as well.

Can These 8 Foods Really Replace a Multivitamin?

Not exactly—that's an important distinction.

I'm not suggesting these eight foods provide every nutrient in precisely the amount every person needs. Nor should you necessarily stop taking a supplement simply because you started eating liver and sardines.

What I'm suggesting is a different way to think about nutrition. Instead of eating a poor diet and hoping a pill fills the gaps, fill your diet with natural, nutrient-dense foods first.

Look at what these eight foods collectively bring to the table:

Complete protein
Omega-3 fatty acids
Vitamins A, B12, C, D, E, and K
Choline
Folate
Calcium
Iron
Zinc
Selenium
Copper
Potassium
Fiber
Beneficial microorganisms
Polyphenols and antioxidants

And that's still an oversimplification of what's actually inside food! That's why I believe in a food-first approach.

Final Thoughts on My Top Nutrient-Dense Food Picks

There's a place for supplements, but no multivitamin can turn an ultra-processed diet into a nutrient-dense one.

Start with food: eat the whole egg, try a little liver, have wild oily fish regularly, and add avocado and extra-virgin olive oil to your meals. Incorporate traditional fermented foods like sheep milk yogurt and natto, and squeeze fresh lime over your food.

And don't stop at these eight. Eat herbs, spices, vegetables, fruits, seeds, sprouts, fermented foods, and other nutrient-dense foods God created to help you thrive.

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