There are so many vitamins and minerals that our bodies need for optimal health, and many people can’t get all of them through diet alone. Taking a daily multivitamin can be a great way to fill in those gaps, but it’s important to remember that a healthy, balanced diet is still the best way to ensure you’re getting all the nutrients you need to thrive.

A good multivitamin should be a blend of water-soluble and fat-soluble vitamins, as well as minerals and ideally, some high-quality botanical bioactives. Look for a formula that contains the recommended amounts of each vitamin and mineral, plus bonus bioactives like carotenoids (lutein, zeaxanthin, lycopene), and powerhouse antioxidants like glutathione, resveratrol, CoQ10, and more.

Your body stores fat-soluble vitamins such as A, E, and K in your liver for later use. If you don’t have time to eat all of the vitamins you need, your body will store them for you until you have time to eat enough to replenish them.

If you’re on a strict calorie-restricted diet, you might need to supplement with a vitamin D or B12 supplement to help you meet your nutrient goals. Your doctor can help determine which supplements are right for you and which ones may interact with other medications you’re taking.

Most adults aren’t consuming all the foods they should be eating, which can lead to nutrient deficiencies. It’s best to consult a nutritionist or registered dietitian to find out exactly what nutrients are missing from your diet and how you can improve it.

You’ll also want to make sure your multivitamin contains at least 90% of the recommended Daily Value for each nutrient. This number represents the amount of a nutrient your body needs in order to achieve its fullest health benefits.

A high-quality multivitamin will contain a variety of essential vitamins and minerals and include them in the most bioavailable forms possible, such as methylated B-vitamins and chelated or gentle-form minerals. You’ll also want to make sure it contains plenty of botanical bioactives and doesn’t have unnecessary ingredients like synthetic dyes, sugar, cheap additives or other junk.

It’s also important to make sure your multivitamin contains enough chromium to help balance blood sugar levels, according to Dr. Cherian. You can get chromium from natural sources such as nuts, seeds and avocados, or you can buy a multivitamin that includes a chromium supplement.

There are other ways to ensure you’re getting the right vitamins and minerals without a supplement, too. The simplest way to do this is to consume a variety of whole foods that are rich in all the nutrients you need. The most nutrient-rich foods are whole grains, lean meats and fish, fruits and vegetables, and dairy products.

For those who are picky eaters, a multivitamin can be a great way for them to get all the nutrients they need. Even young children can benefit from the addition of a few extra vitamins, as they’re more likely to pick up the habit of eating if they can see the value in it.