One in three adults regularly take a multivitamin, a supplement that contains multiple vitamins and minerals. One popular formula is a “broad spectrum” multivitamin, which means it contains all or most vitamins and minerals in amounts that don’t exceed the recommended daily intake of these nutrients.If it’s already part of your morning routine, or you’re wondering whether to start it for your health, this article is for you: In this article, you’ll learn why it’s so popular, what the research actually says about its health-boosting effects, and whether you should try it or stay away.
Multivitamin claims
People take a multivitamin for many different reasons, including to increase their intake of certain nutrients, to ensure they are getting what they need from their diet, to improve their health, or to prevent disease.
One idea is that taking vitamins and minerals important to bodily function in capsule form might be a safeguard when you can’t get those nutrients from whole foods. “It is reasonable to think that if important vitamins and minerals could be extracted from fruits and vegetables and packed into a pill, people could avoid the difficulty and expense of maintaining a balanced diet,” the authors wrote in a Nov. 24, 2010, editorial. JAMA.
And that may be why so many people are turning to multivitamins: In one survey, 92 percent of people who take supplements said they were essential to their health.More specifically, people report taking them to fill nutritional gaps in their diet, optimize their health, and support immune function.But are these assumptions valid, and what does the research actually show?
Scientific Research on Multivitamins
The United States Preventive Services Task Force (USPSTF) analyzed available data on whether multivitamins help prevent heart disease and cancer. Their conclusion? There’s insufficient evidence to suggest it helps, and not enough data to weigh the benefits and harms and recommend one over the other.
In the USPSTF meta-analysis, JAMAIn a review of 84 studies on multivitamin use, researchers concluded that they had “little to no effect” on preventing cancer, heart disease, or death. In fact, in some cases, beta-carotene (a precursor to vitamin A) increased lung cancer in people at high risk for the disease.
While studies have shown that a diet that includes fruits and vegetables can help reduce the risk of cardiovascular disease and diabetes, there is no clear evidence that cramming vitamins into a pill can prevent these chronic diseases, says Jenny Jia, MD, a lecturer in medicine and preventive medicine at Northwestern Medicine in Chicago and one of the study’s co-authors. JAMA Editorial mentioned above.
Another issue, says Dr. Jia, is that existing studies on multivitamins and health benefits don’t include diverse populations. Typically, people who participate in vitamin studies tend to be motivated to be healthy. “They’re adopting healthy habits, like eating more fruits and vegetables. There are definitely some gaps in the current research,” Dr. Jia says. If more diverse study participants from different socioeconomic backgrounds had been included, would the results have been different? In other words, would we have seen a benefit? Without that data, it’s hard to say.
There’s one important time when you need a multivitamin: if you’re thinking about or trying to become pregnant. According to the American College of Obstetricians and Gynecologists, pregnant people need folate, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C.While you’ll want to get these from food, prenatal supplements can help ensure you’re getting the nutrients you need to stay healthy during pregnancy. Because it is unlikely that women will be able to get enough folic acid to reduce the risk of neural tube defects, prenatal folic acid is recommended.
So, should you take a multivitamin?
There’s no solid evidence that multivitamins are beneficial for everyone. “To my knowledge, the vast majority of data does not support the across-the-board benefit of multivitamin supplements for the general population,” says Alice Lichtenstein, PhD, senior scientist and Gershoff Professor at the USDA Center for Human Nutrition Research on Aging at Tufts University in Boston.
I mean, not everyone needs it, you? Your diet and supplement choices are your own decision. If you have decided to take a multivitamin after evaluating exactly why you want to take it and weighing the pros and cons, you can definitely do so. In that case, Dr. Lichtenstein recommends looking for a product that does not exceed 100% of the RDA for each of the nutrients in the mix. Additionally, he recommends looking for products that are third-party certified by organizations such as USP. This indicates that the product contains the ingredients listed on the label, does not contain harmful levels of contaminants, and is manufactured in a safe and sanitary environment.
Plus, multivitamins don’t cover everything: “If you decide to turn to a multivitamin supplement, it’s important to know that not all dietary components that contribute to positive health outcomes are in a pill,” Lichtenstein says. “This includes dietary fiber and the thousands of compounds we get from foods, called phytochemicals, that have yet to be identified and their biological effects established,” she says.
“Food contains a matrix of important nutrients and compounds that may support our health in important ways that we’re not yet aware of. So we can’t rely on a multivitamin for everything we need for health. Lichtenstein points to a 2021 American Heart Association scientific statement she co-authored that clearly outlines the elements of the diet that promote cardiovascular health.”
Eat the amount of calories needed to maintain a healthy weight (this varies from person to person, but a registered dietitian can help you determine your optimal calorie intake)
Eat fruits and vegetables
Eat whole grains
Eat healthy sources of protein, such as plant-based proteins, seafood, low-fat or non-fat dairy products, and lean meats.
Use liquid vegetable oils and avoid tropical oils and partially hydrogenated fats.
Choose less processed foods
Minimize added sugars
Cook foods with little or no salt
If you don’t drink alcohol, don’t start, and if you do, limit your intake.
While it certainly takes more steps than taking a pill, there is good evidence that establishing these habits can help prevent disease. The same cannot be said for multivitamins, however; other lifestyle habits, such as exercise, also help prevent disease.
Think about why you’re thinking about taking a multivitamin: “Are you trying to live a longer, healthier life? If so, there are evidence-based habits we know will help prevent heart disease, like not smoking, drinking alcohol in moderation, maintaining a healthy weight, exercising regularly, and eating a healthy diet,” says Jia. “These healthy lifestyle habits have more scientific evidence behind them than a multivitamin,” says Jia.
summary
Multivitamins are one of the most popular supplements for adults. Contrary to popular belief, there is no solid evidence that multivitamins prevent disease. If you are trying to become pregnant or are pregnant, you should take a prenatal supplement that is a type of multivitamin.
