Although we want to get most of our nutrients from food, many people (about one in three adults in the United States) take multivitamins to fill in nutritional gaps in their diet.While there’s evidence that taking a multivitamin may slow cognitive decline and improve brain function in older adults, many people take multivitamins in the hope that they’ll make them healthier and live longer. But does that really happen?
Researchers at the National Institutes of Health wanted to know, too. Here’s what they found out from a study published June 26, 2024: JAMA Network Open.
How was this study conducted and what did it reveal?
The researchers extracted data from three large US cohort studies: the National Institutes of Health-AARP Diet and Health Study (NIH-AARP), the Prostate, Lung, Colorectal, and Ovarian Cancer (PLCO) Screening Trial, and the Agricultural Health Study (AHS). A total of 390,124 participants were included, of which approximately 55% were men and 45% were women, with a mean age of approximately 62 years.
The participants were in good health at the start of the study, with no history of significant chronic diseases, and were followed for up to 27 years. During that time, 164,762 participants died, of which 49,836 were from cancer, 35,060 from heart disease, and 9,275 from cerebrovascular disease.
Participants answered questions about multivitamin use, age, and sex, as well as race/ethnicity, education level, smoking status, BMI, marital status, physical activity level, alcohol intake, coffee intake, diet, use of other individual supplements, and family history of cancer.
After performing multiple statistical analyses, including before and after adjusting for demographic variables (confounding factors), the researchers concluded that taking a daily multivitamin was not associated with longevity. In other words, taking a multivitamin does not increase your lifespan.
Interestingly, the researchers found that during the first 12 years of follow-up, those who took multivitamins actually had a 4% higher risk of death compared to those who didn’t take multivitamins, but during the final 15 years of follow-up, that risk disappeared.
How does this apply to real life?
While this study did not find that taking a multivitamin increases life expectancy, as mentioned above, multivitamins may have a positive effect on brain health. People who don’t eat enough or have difficulty absorbing nutrients may also benefit from taking a multivitamin. Signs that a multivitamin may be needed include poor nail health, decreased night vision, cracked corners of the mouth, and easy bruising.
If you just want to be on the safe side, there’s no harm in taking a multivitamin. But remember that a multivitamin is meant to supplement a balanced diet, not replace it. Also, only take the recommended dose. It’s easy to get too many vitamin and mineral supplements. They build up in the body over time and can cause toxicity, especially the fat-soluble vitamins A, D, E, K, calcium, and iron.
If you decide to take a multivitamin, choose one that’s third-party tested to ensure what’s on the label is what you’re actually taking. Some approval marks to look for include: Consumer Lab, NSF International and United States Pharmacopeia (USP).
While a multivitamin may not extend your life, certain lifestyle habits like frequent physical activity, eating a plant-based diet, avoiding smoking, and cultivating positive relationships may.
Conclusion
While taking a regular multivitamin won’t make you live longer, it certainly can’t hurt to take one to get the nutrients your brain and overall health need. We recommend talking to your healthcare professional or registered dietitian first to see if taking a multivitamin is right for you. If you do decide to take one, make sure it’s third-party tested. And above all, build healthy habits and keep smiling!
