Q.
I’m in my late 60s, eat a balanced diet, and consider myself healthy. Should I take a multivitamin every day? What are the pros and cons? Are there any individual supplements you recommend?
A. First, consider a standard multivitamin mineral (MVM) supplement. Standard MVM contains the minimum levels of essential vitamins and minerals needed each day. By comparison, most individual supplements contain much higher micronutrient content. For example, vitamin D supplements may contain 2 to 5 times the recommended dose. For vitamin B12 products, the typical daily intake is 1,000 micrograms, which is more than 400 times the recommended dietary allowance.
Most studies have not shown any definitive health benefits for men like you from taking MVM supplements daily. However, in a recent clinical trial published online on January 18, 2024; American Journal of Clinical Nutritionsuggests that MVM intake may help slow cognitive decline in older adults.
In this study, 573 participants took baseline cognitive and memory tests. Half received one standard MVM daily, and the other half received a placebo. Neither group knew which one they were given. Study participants were tested again two years later. Those who took MVM had slightly higher scores on memory and cognitive tests than those who took a placebo.
Prior to this study, I supported people who wanted to take a standard daily MVM, but I did not recommend its use to all patients. Most people who eat enough calories and protein get enough micronutrients from their diet, but MVM provides some dietary insurance.
However, this new evidence tilts my opinion in favor of providing daily MVM for everyone. It is relatively cheap and highly safe. Men should look for MVM without iron unless specifically recommended by their doctor.
As for other supplements, it is recommended that adults, especially older adults, take an additional 1,000 international units (IU) of vitamin D every day or every other day (but not in large doses). The recommended daily intake of vitamin D for adults ages 50 to 70 is 600 IU and 800 IU for those over 70. Standard MVM only has 400 IU, and getting enough vitamin D from food can be difficult. Many people also avoid sunlight, which produces vitamin D, to reduce the risk of skin cancer.
There are plenty of other supplements on grocery and drug store shelves that tout all sorts of health benefits, but most lack scientific evidence to support their use. It is always best to consult your pharmacist or doctor before taking any individual supplement.
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