For decades, studies have concluded that multivitamins do little or nothing to prevent chronic disease. Yet a third of American adults take one every day, according to the National Institutes of Health (NIH). If you’re still wondering if you need a multi, here’s what the experts want you to know.
What exactly are multivitamins?
The term “multivitamin” is a bit of a misnomer, especially since these supplements often contain more than just vitamins. “Manufacturers may include a combination of vitamins and minerals, but may also add other ingredients, such as herbs, antioxidants, and amino acidssays Sonya Angelone, RDN, a nutritionist in private practice in the San Francisco Bay Area. “Depending on the brand, formulas can vary significantly and are often designed for a specific group based on age, gender or health status.”
Although multis have been around since the 1940s, according to past investigations There is still no standard definition of the nutrients they should contain. That’s surprising considering they’re the most popular dietary supplement in the United States, according to the Centers for Disease Control and Prevention (CDC).
What nutrients are commonly found in multivitamins?
In a perfect world, a multivitamin would provide you with all the vitamins and minerals you need to stay strong and healthy in the right amounts. In reality, that is often not the case, and an increasing number of multis exceed the daily value (DV; the recommended amount of a nutrient for most people to consume in a day) for many vitamins and minerals. Why?
“There’s a lot of competition in the supplement market, and adding a large dose of a nutrient seems like a ‘good deal’ to the consumer,” he says. Lisa Young, PhD, RDNNew York City nutritionist and author of Finally full, finally slim. “However, that could be problematic, as more of a nutrient in supplement form is not necessarily better.”
Take fat-soluble vitamins like A, D, E, and K, for example. Because we store these nutrients in our fat tissue, excessive doses can build up in the body to dangerous levels, according to Mount Sinai. Too much of certain minerals, such as iron, can also be toxic and can interfere with the absorption of other nutrients, according to the NIH.
While formulations differ from manufacturer to manufacturer, the typical multi, for example One a day from Bayercontains the following nutrients:
Also, some women’s formulas contain iron. Just know that if you take gummies, the list can be considerably shorter. That’s because some nutrients, especially iron, have off-flavors that would ruin the caramel flavor that makes gummies so popular. reports ConsumerLaban independent nutrition testing company.
What are the promoted benefits of multivitamins?
If you don’t always eat right, a multi can be a helpful way to fill in nutrient gaps, says the Centers for Disease Control and Prevention. True nutrient deficiencies are rare in the United States, with fewer than 10 percent of Americans affected, according to data collected between 2003 and 2006 by the Centers for Disease Control and Prevention. For the most part, these deficiencies are limited to four nutrients: vitamin B6, vitamin D, iron and, to a lesser extent, vitamin C. In addition, no supplement can match the nutrient package that a balanced diet can provide, says Dr. Young. After all, food doesn’t just provide vitamins and minerals; it also provides protein, carbohydrates, fat and fiber.
While much of the seven decades of research on multivitamins has concluded that taking one is unlikely to protect against chronic disease, NIH notes that most of these studies are not of high quality. Most of the time, this body of research has been based on people’s reports of their diets over relatively short periods of time. That’s not as reliable or effective as studies where researchers give someone a daily multi and then follow them for decades to see if they develop heart disease or cancer.
So, without more rigorous research, here’s what we currently know about the impact of multivitamins on various conditions.
Cancer The largest and longest randomized trial of multivitamins, known as the Physician Health Study, looked at multivitamin use among 14,000 US male physicians age 50 and older. The results showed a modest reduction in total cancer incidence in men who took a multivitamin compared with those who didn’t, but the group also had a lower average BMI and incidence of smoking than the general population. “Some studies have supported these claims, while others have not shown the same result, so we don’t know for sure yet,” he says. Alejandro Michels, Ph.D.research coordinator and communications officer at the Linus Pauling Institute at Oregon State University.
Heart disease When it comes to heart health, the Physician Health Study he was even less optimistic. After following 13,316 male doctors for an average of 11 years, he concluded that multis offered no protection against heart attacks, strokes, or death from heart disease.
brain health “As with cancer, the evidence here is mixed,” says Dr. Michels. “A [of the largest] recent clinical trials on multivitamins, called studio COSMOSreported a reduction in cognitive decline, but the Physicians Health Study did not report the same effect.”
bone health Although the findings are mixed, Michels remains a fan of taking a multivitamin for strong bones. “Bone health is more than just vitamin D and calcium,” he explains. “Healthy bones require many different minerals and vitamins, most of which are supplied by a multivitamin supplement.”
The Potential Risks of Taking a Multivitamin
Taking a vitamin may seem harmless enough, but you may be surprised to learn that these supplements can be risky for some people. Although they are regulated by FDA, are not held to the same standards as prescription drugs. In addition to potential toxicity when multivitamins are oversupplemented or combined with other supplements, research has found that certain vitamins and minerals can have dangerous interactions with several medications, including:
So if you’re considering a vitamin supplement, be sure to talk to your doctor first. It can also help to time it right. “To avoid a potential interaction, it’s best to take a multivitamin several hours before or after you take your medication,” says Young.
Who should take a multivitamin?
While food is superior to supplements, a multivitamin can be helpful for some people. According to the NIHThese supplements may be a good option if:
- Are they vegan or strict vegetarian?
- have celiac disease the National Celiac Association recommends asking your doctor about multivitamins if you have Celiac Disease or are you following a gluten free dietsince you will have to avoid many of the fortified foods that provide the necessary nutrients.
- He is over 50 years old As you age, your body’s ability to absorb, produce, or use certain nutrients such as vitamins B12 changes.
- you are pregnant (or plan to become pregnant), which changes your nutritional needs
- Following a low-calorie or strict diet to lose weight
- have a chronic illness that interferes with your ability to absorb nutrients
People with an acquaintance vitamin deficiency or those who may have a poor appetite will want to take a multivitamin as directed by their doctor, says Young.
When to take a multivitamin
“The best time is when you’ll remember and do it regularly,” says Young. “For most people, that would be in the morning with something that contains a little healthy fat, like eggs, avocado, or nut butter, to help you better absorb your fat-soluble vitamins.”
What to look for in a multivitamin
When it comes to choosing a multi, many nutritionists have a less-is-more philosophy. “Since we also eat food and hopefully get nutrients from a well-planned diet, I recommend looking for a supplement with no more than 100 percent of the daily value for each nutrient,” says Young. “In fact, I often advise clients who want to take a multivitamin to take it three times a week instead of daily.”
Of course, there are exceptions. So if you have a health problem or take medications that affect your ability to absorb certain nutrients, talk to a registered dietitian or your doctor.
Is a multivitamin right for you?
The answer really depends on your eating habits and your health. “You can certainly get most of the nutrients you need from the foods you eat, but people just aren’t doing this,” says Michels. “National surveys in the United States have shown this time and time again: Many of us do not consume enough vitamins A, C, D and E, or magnesium, calcium and potassium.” In the end, if your diet is stellar, you probably don’t need it. But if you’re not always eating well, pregnant, over 50, or living with a chronic health condition, a multi may be a good idea, so talk to your doctor.
