A recent study has sparked renewed debate about the efficacy of multivitamins, suggesting that daily multivitamin use does not decrease the...
A recent study has sparked renewed debate about the efficacy of multivitamins, suggesting that daily multivitamin use does not decrease the risk of death in healthy adults. Instead, researchers recommend focusing on obtaining nutrients from food. Here's a closer look at the study's findings and the pros and cons of multivitamin use.
Key Findings
The study, published in JAMA Network Open, analyzed the health records of over 390,000 participants with a median age of 61.5 years. These generally healthy individuals, with no history of chronic disease, were followed for over 20 years. Here are some key points from the study:
- Lifestyle Factors: Participants who took daily multivitamins tended to have lower BMIs, better sleep quality, and were slightly more likely to be college educated compared to those who didn’t take multivitamins.
- Mortality Risk: Surprisingly, those who took daily multivitamins had a 4% higher mortality risk for all causes. However, there were no significant differences in mortality risks from cancer, heart disease, or cerebrovascular diseases like stroke and aneurysms.
- Further Research Needed: The study focused on generally healthy adults. Researchers suggest that further studies should include other groups, such as those with nutrient deficiencies, to evaluate the potential impact of regular multivitamin use on other health conditions associated with aging.
The Researchers’ Perspective
“Refocusing nutrition interventions on food, rather than supplements, may provide the mortality benefits that multivitamins cannot deliver,” the researchers wrote in their commentary. They highlighted the importance of a diet rich in vegetables, fruits, legumes, and cereal grains, which are staples in regions known for remarkable longevity.
Do Multivitamins Work?
Despite the new findings, the debate over the benefits of multivitamins continues. Here’s a snapshot of what previous research has shown:
- Cancer Risk: Men who take daily multivitamins may have an 8% lower risk of cancer.
- Cataract Prevention: Multivitamins might help reduce the risk of developing cataracts.
- Memory Improvement: Several studies indicate that multivitamins can improve memory in older adults.
- Mood Disorders: Research published in Human Psychopharmacology: Clinical & Experimental found that older men who took multivitamins over an eight-week period experienced significant reductions in depression and anxiety compared to a placebo group.
Standalone Vitamins: Do They Offer Benefits?
Standalone vitamins can be beneficial, especially for individuals with specific deficiencies. For instance:
- Vitamin D: Essential for people with lactose intolerance, milk allergies, fat absorption issues, and those with darker skin tones.
- Prenatal Vitamins: Pregnant women benefit from prenatal vitamins containing vitamin D and calcium to support the baby’s bone and teeth development.
Regulatory Oversight
Multivitamins, along with other dietary supplements, are not approved by the Food and Drug Administration (FDA) before they hit the market. The FDA regulates these products, but most of the oversight occurs post-market, which means many companies manufacture and sell multivitamins without prior notification to the FDA.
The Supplement Industry at a Glance
The global dietary supplement industry was valued at $177.5 billion in 2023 and is projected to grow by 9% annually between 2024 and 2030.
The Bottom Line
The U.S. Preventive Services Task Force concluded in 2022 that there is "little to no benefit" in taking vitamins and mineral supplements. They recommended against the use of beta carotene or vitamin E supplements for the prevention of cardiovascular disease or cancer. Moreover, excessive iron intake, often found in multivitamins, can lead to iron overload, increasing the risk of diabetes, dementia, and heart disease.
While multivitamins can offer specific benefits, particularly for those with deficiencies, the best approach to nutrition is a balanced diet rich in whole foods. For most healthy adults, focusing on dietary sources of nutrients might be the most beneficial strategy for long-term health.