Benefits of Taking a Multivitamin: Should You Take One Even if You’re Healthy?
Introduction
About one-third of Americans take multivitamins regularly, often believing it can have a positive impact on their overall health. However, the benefits of multivitamins for healthy individuals are not as straightforward as they may seem. Let’s take a closer look at the available evidence and explore whether multivitamins are truly effective for individuals who are already in good health.
The Research on Multivitamins and Health Outcomes
Several studies have investigated the impact of multivitamins on important health outcomes, supported by both private and public organizations. Here are the key findings:
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A French study on adults aged 35 to 60 found an improvement in cancer risk and mortality in men, but not women, after daily supplementation for 7½ years.
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A study on male physicians aged 50 or older in the US showed that multivitamin use for approximately 11 years was associated with an 8% reduction in cancer risk, although there was no difference in mortality.
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The COSMOS study, which examined multivitamin use in older adults for about 3½ years, found no improvement in cancer risk, mortality, or cardiovascular disease for both men and women. However, an ancillary study did indicate a significant improvement in certain aspects of cognition for men and women over the age of 60.
Based on the evidence available, the United States Preventive Services Task Force does not recommend daily multivitamin use for healthy adults due to insufficient evidence of benefits.
Eating a Healthy Diet vs. Taking Vitamins
Multiple large studies have established that consuming a healthy diet can have a positive impact on various health outcomes. From reversing coronary heart disease to reducing the risk of cancer, the benefits of a balanced diet are well-documented. Simply taking a pill to fill nutrient gaps does not compensate for a poor or unbalanced diet.
Can Vitamins Improve Cognition?
Studies have shown that multivitamin supplementation, such as taking a Centrum Silver daily multivitamin, can improve age-related memory changes on certain tests. However, the extent of this effect and the specific population that benefits the most require further research. It appears that individuals with baseline cardiovascular disease may experience the most significant cognitive improvements. More studies are needed to explore the potential benefits of multivitamins on other cognitive functions.
Who Should Take a Multivitamin?
While multivitamins are not necessary for most healthy adults, there are specific scenarios where they can be beneficial. These include:
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People with nutritional deficits: Individuals with nutritional deficits, such as those suffering from alcohol use disorder or elderly individuals living in long-term care facilities, may require a daily multivitamin. Vegans with vitamin B12 deficiency and those who have undergone bariatric surgery should also consider supplementation if their multivitamin provides the appropriate daily values.
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Pregnant or breastfeeding women: In consultation with their physicians, women who are pregnant or breastfeeding may benefit from a multivitamin containing 400 to 800 mg of folic acid.
Choosing the Best Multivitamin
Since multivitamins are not regulated as medications by the FDA, there can be significant variations in formulation among different brands. When selecting a multivitamin, it is recommended to consider your sex and age group. Multivitamins targeted at specific demographics often contain the necessary nutrients tailored to their needs. However, it’s crucial to avoid consuming excessively high doses of specific nutrients and to be mindful of supplement interactions.
Conclusion
Taking a multivitamin daily is generally considered safe for healthy individuals, but the available evidence does not conclusively support significant health benefits. Rather than relying solely on supplementation, individuals are encouraged to focus on consuming a well-balanced diet to achieve optimal health outcomes. If considering a multivitamin, it is advisable to consult with a healthcare provider to determine the necessity and appropriate formulation.
