A recent study published on Wednesday in JAMA tracked nearly 400,000 individuals over a span of nearly 30 years. The findings revealed no significant difference in mortality rates between those who took daily multivitamins and those who did not. In fact, the death rate was marginally higher among the daily multivitamin users.
While it’s just one study, it certainly raises the question: Should I take a multivitamin?
“There’s a prevalent belief that multivitamins are beneficial, leading many to choose them for health maintenance—an easy option that seems to offer potential benefits with minimal risk,” notes Justin Mazur, MD, CFMP, a physician at Health Meets Wellness.
The findings of the study caught him somewhat off guard, yet he emphasizes, “the scale and duration of the research is significant, thus the results cannot be dismissed.”
Tod Cooperman, MD, president and founder of ConsumerLab.com, which evaluates supplements, highlights that a significant limitation of the study is the uncertainty regarding whether those who took multivitamins maintained regular use throughout the study period, or if anyone in the non-user group began taking vitamins later on. There were follow-up assessments conducted three to nine years after initial surveys; however, only individuals who reaffirmed daily vitamin intake were included in the multivitamin cohort.
Overall, Dr. Cooperman concludes, the study lends support to findings from several earlier studies, including a comprehensive meta-analysis conducted in 2022.
conducted by the US Preventive Services Task Force3) have indicated (though based on smaller sample sizes and shorter follow-up periods) that multivitamins do not appear to have a beneficial impact on longevity.
“The findings of this study do not come as a surprise to me,” states Sarah Pflugradt, PhD, RDN, CSCS, an expert in health and human performance and a registered dietitian. “There is no miracle solution for health, and no one should expect to achieve immortality through a daily multivitamin.”
So if you have a bottle of multivitamins sitting on your shelf, should you simply… toss it? Here are some factors to consider if you’re contemplating the necessity of taking a multivitamin.
Question 1: Are you taking a multivitamin for longevity?
If extending your lifespan is the main reason for taking a multivitamin, this recent study, along with other similar research, suggests that you are probably not gaining that benefit. However, a multivitamin might provide some advantages if you’re aiming to enhance quality of life rather than solely focus on longevity.
“It’s reasonable to say people use multivitamins to avoid deficiencies that could impact their quality of life in various ways instead of increasing their lifespan,” Dr. Cooperman observes. Multivitamins have been linked to improvements in cognitive function4 and cataract reduction5 among older adults, for instance. Pflugradt also highlights their role in addressing nutrient deficiencies, which can influence aspects like energy levels.
“We have daily requirements for certain nutrients, like vitamin C and B vitamins,” Dr. Pflugradt notes. “If your intake of these nutrients isn’t adequate, a multivitamin can be a good option.”
If you’re an older adult looking to support vision and cognitive sharpness, or if your diet falls short of nutritional needs, don’t discard that multivitamin bottle just yet. But for overall health and longevity? Not particularly effective.
Question 2: Are you taking a multivitamin daily or only as needed?
A notable aspect of the study that struck Elizabeth Sharp, MD, IFMCP, founder and CEO of Health Meets Wellness (Dr. Mazur is a colleague), was the fact that participants were reportedly taking the supplements daily for over 20 years. While taking a multivitamin is typically considered low risk, she points out that participants likely spent a significant amount of money on these vitamins throughout that period. Additionally, supplements can have adverse effects; for instance, she has encountered patients suffering from nutrient excess.
“Although there isn’t strong evidence supporting the need to take a multivitamin, there can be specific situations or periods when one might be advisable,” Dr. Sharp explains.
If you’re traveling, unwell, not cooking frequently (which can often occur as one ages) and relying on processed foods, or consuming fewer fruits and vegetables, a multivitamin may provide necessary nutrient support. There are particular life stages, like pregnancy, where healthcare providers often recommend taking a multivitamin (or, in that case, prenatal vitamins).
“For those who are breastfeeding, pregnant, or trying to conceive, a prenatal vitamin is recommended,” Dr. Sharp states. “There are valid reasons for taking one.” However, continuously consuming a multivitamin for two decades? “I would advise against that. It’s easy to grab a vitamin off the shelf, [but] a thoughtful approach to taking a multivitamin is essential.”
Question 3: Are you aware of what you’re attempting to supplement?
Dr. Cooperman describes multivitamins as a “shotgun approach” to supporting nutrient levels, meaning you may not truly know if your diet provides sufficient nutrients—and this indiscriminate method can present issues.
<p“It’s uncommon for someone to require every nutrient found in a multivitamin,” Dr. Sharp asserts. “I advocate for supplementation tailored to individual needs.” Common recommendations often hinge on specific requirements, like additional vitamin B12 for vegetarians.
Moreover, why take vitamins without understanding whether you actually need them? Dr. Mazur suggests conducting blood tests to identify any deficiencies as a first step.
“Some individuals who have maintained healthy diets, myself included, have been surprised by their test results,” Dr. Mazur remarks. “It’s better to assess your nutrient levels before” turning to multivitamins.
However, these tests can cost several hundred dollars and may not be covered by health insurance. Plus, you will likely want to repeat them annually or every few years to track your nutritional status. In contrast, a one-month supply of multivitamins can range from $10 to several hundred dollars, depending on their formulation and supplier.
“I create personalized recommendations featuring specific supplements rather than generic multis,” says Gowri Reddy Rocco, MD, who heads Optimum Wellness & Longevity. She frequently recommends fish oils, vitamin D, and various B vitamins, “but not a single multivitamin that covers everything. I prioritize nutrition first to enhance quality of life, improving food processing, inflammation resistance, exercise routines, and sleep patterns.”
Ultimately, experts agree that the best strategy is to focus on lifestyle factors: prioritizing quality sleep, regular physical activity, and a diet rich in fruits and vegetables.
Because ultimately? “You can’t supplement your way out of a poor diet or unhealthy lifestyle factors,” Pflugradt emphasizes.
Furthermore, even with the ‘firehose’ approach of taking multivitamins, reliance on them doesn’t guarantee that you’re obtaining all the necessary nutrients. “Multivitamins only provide a fraction of the nutrients that may be lacking in someone’s diet,” Pflugradt states. “Essential nutrients found in fruits and vegetables, with their potent phytonutrients, play a crucial role in reducing the risk of chronic diseases. These are not available in pill form; they come packaged as apples, carrots, pomegranates, and many other vibrant fruits and vegetables found in different sections of the grocery store.”
Question 4: Do you trust the quality of your multivitamin?
ConsumerLab.com’s evaluation of multivitamins revealed that Dr. Cooperman and his team found one in four multivitamins tested failed to contain the nutrients or the specified amounts listed on their labels. Quality control in the supplements industry frequently lacks rigor because, although the FDA establishes manufacturing guidelines, it does not require or enforce quality testing prior to the products being available in stores.
“Most supplements are not proven to be what they claim,” Dr. Rocco notes. “The FDA mandates that each vitamin includes a statement indicating that the FDA has not reviewed the brand or bottle.” The reality is clear: “We don’t know what’s actually in them.”
Dr. Rocco favors prescribing nutraceuticals, which undergo third-party testing to ensure safety and precision.
Despite the overarching issues within the supplements sector, multivitamins are particularly prone to inaccuracies.
“A multivitamin is a very complex supplement,” explains Dr. Cooperman. “You’re aiming to achieve the correct amounts of numerous ingredients. Some are required in microgram quantities, while others are needed in milligram amounts, and precise mixing is essential for each pill to contain the accurate dose. It is challenging to produce a product that consistently meets specifications. Therefore, when we analyze multivitamins for these various components, it makes sense that they are the type of supplements most likely to underperform in certain aspects.”
It is perhaps not surprising that prenatal vitamins face similar challenges: Recent studies indicate that prenatal vitamins often do not meet the nutrient levels recommended by the American Gynecological Association for a healthy pregnancy.
This highlights the importance of being selective about the quality of the supplements you consume (a useful tip: consult your doctor for advice) and considering whether to take them routinely or as needed.
“This was an important study and, like many research findings, it invites further discussion on how to effectively utilize dietary supplements, including multivitamins, to enhance health,” states Pflugradt. “Daily multivitamin use isn’t essential for everyone, and should be approached with scrutiny, thoughtfulness, and care, similar to how you would handle any substance you ingest.
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