For years, there has been a big debate in the nutrition world about whether most people need a multivitamin. Despite this, up to a third of Americans take a multivitamin, with lowering the risk of developing disease being a major motivator. But new research suggests that taking a multivitamin may not have any effect on lifespan, making this popular supplement less useful for many people.
The study, published in JAMA Network Open, analyzed data from three cohort studies that followed more than 390,000 people in the United States for up to 27 years. Each study participant reported information on several health factors, including whether they took a multivitamin.
After analyzing the data, the researchers found that multivitamin use was not associated with a reduced risk of death from any cause, regardless of how long people had taken the multivitamins. “Multivitamin use was not associated with reduced mortality,” the researchers concluded. “Nonetheless, many U.S. adults report using multivitamins to maintain or improve their health.”
Reading this, it’s easy to think that it’s finally time to stop investing in multivitamins. But the reality is a bit more complicated, according to nutritionists. Here’s what’s the relationship between multivitamins and health, and why experts say there’s still value in taking vitamins.
What do nutritionists think?
It’s important to note that the aforementioned study was accompanied by a scientific commentary in JAMA, in which several nutritionists point out that taking a multivitamin isn’t just about whether you get sick or die. They write that supplements containing beta-carotene, vitamins C and E, and zinc can help slow the progression of age-related macular degeneration, an eye disease that impairs central vision. And in older adults, taking a multivitamin has been shown to improve memory and slow cognitive decline.
Multivitamins can also help correct deficiencies and provide important nutrients, and supplementing pregnant women with folic acid can also reduce the risk of neural tube defects in their infants, the authors say.
Sonia Angelone, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Yahoo Life that the study is “misleading.”
“Most people don’t take multivitamin supplements to reduce mortality,” she says, “and medical professionals who understand how to use supplements and how to take them properly don’t recommend them for that purpose.”
While multivitamins may not help you live longer, Angelone says they may help you increase your “healthspan,” or the period of health you spend in life. “Many people can benefit from supplementation with certain nutrients,” Angelone says. “Calcium, vitamin D, and K2 can reduce fracture risk. They may not reduce your mortality rate, but they can improve your health and athletic performance.”
Vitamin D supports the immune system and may also be helpful for people with asthma and other inflammatory diseases, she says. “Vitamin B may be beneficial for people who take certain medications that reduce absorption of vitamin B,” Angelone continues. “Also, many people have genetic mutations that reduce the absorption, digestion, transport, and metabolism of certain nutrients. These people may benefit from taking certain supplements.”
Study co-author Ericka Loftfield, an epidemiologist at the National Cancer Institute, tells Yahoo Life that taking a daily multivitamin “may” have an impact on other diseases and symptoms related to aging, but that this just needs to be studied.
But multivitamins do come with a clear health claim, Deborah Cohen, PhD, clinical nutritionist and associate professor in the Department of Clinical and Preventive Nutrition at Rutgers University School of Health Professions, tells Yahoo Life. “Some people perceive taking a multivitamin as providing them with a health benefit, a kind of insurance against illness, and they think it will improve their quality of life,” Cohen says. But Cohen points out, “We see a lot of people taking multivitamins and then adopting very unhealthy eating habits.”
Nutritionists typically recommend getting your nutrients from food first, but not everyone is able to do this, says Karen Ansell, R.D., Ph.D., a registered dietitian and co-author of the book Nutrition. Hurry to get healthy“My thinking on the subject has changed a lot over the past few years,” she tells Yahoo Life. “For many years I believed that if I ate a lot of healthy foods I would get all the nutrients I needed. But I started to have iron deficiencies because I didn’t eat much meat, and I realized I could benefit from a little extra vitamin B12 and D, so I decided a multivitamin would help me get all of that in one go.”
That said, not everyone needs a multivitamin, and not all multivitamins are created equal: “Many multivitamins contain excessive amounts of vitamins and minerals,” says Ansell.
Who can benefit from a multivitamin?
It depends. It’s important to point out that supplements, such as multivitamins, are part of a largely unregulated industry. As a result, it’s difficult to know what a company claims is in a multivitamin actually is in it. (That’s why nutritionists generally recommend only buying from reputable brands, ideally ones that do third-party testing.)
But even a high-quality multivitamin may not be necessary. “The truth is that for most people, if you’re eating a plant-based diet that’s high in fruits, vegetables, legumes, and whole grains, you don’t need a multivitamin,” Cohen says. “But if you’re eating a high-quality multivitamin, you might not need a multivitamin.” [a lot of people] It is very difficult for people living in the United States to take medication. [considered] It just got a lot easier.”
Angelone says many people can benefit from taking a multivitamin or other nutritional supplement. “The key is to know what you need and how much you need,” she says. Her advice is to talk to a medical professional, like your doctor or a nutritionist, and get your blood and nutrient levels tested to see if you need extra support. “That way you can get the right advice,” she says.
If your health professional recommends a multivitamin, Cohen says it’s important to remember that just because it costs more doesn’t necessarily mean it’s better. “Some are inexpensive, and some are quite expensive,” Cohen says. “Just because it’s more expensive or expensive doesn’t necessarily mean it’s better.”
Ansell also suggests choosing a multivitamin that contains no more than 100% of the recommended daily value of any nutrient. “Anything above what you need will be excreted in your urine, so you’re literally wasting your money,” Cohen points out.
Ultimately, it’s best to consult with a medical professional and go from there. Nutritionists say there’s no need to condemn multivitamins, but they also agree that not everyone needs them.
