Multivitamins and multiminerals are the most widely utilized supplements worldwide.
Their popularity has skyrocketed in recent decades (1, 2).
Some individuals believe that taking multivitamins can enhance your health, compensate for bad eating habits, and even lower your chance of getting chronic diseases.
This research examines the scientific evidence for multivitamins.
What are multivitamins?
Multivitamins are supplements that include a variety of vitamins and minerals, often in combination with additional components (3).
Because there is no universal definition of a multivitamin, the nutritional makeup differs by brand and product (3).
Multivitamins are sometimes known as multis, multiples, or just vitamins.
They come in various formats, such as pills, capsules, chewable candies, powders, and liquids.
The majority of multivitamins should be taken once or twice a day. Make careful you read the label and follow the dose directions strictly.
Multivitamins are sold at pharmacies, substantial discount stores, supermarkets, and online.
What do multivitamins contain?
Thirteen vitamins and 15 minerals are required for good health (4).
Many generate enzymes and hormones, improve immunity, and keep your nerves and organs in good working order (4).
Your body also requires these nutrients for reproduction, maintenance, development, and the control of biological activities.
Many of these vitamins and minerals may be found in multivitamins, although in various concentrations. Other substances, such as herbs, amino acids, and fatty acids, may also be included.
Because the FDA does not strictly supervise dietary supplements as carefully as it does prescription pharmaceuticals, some may contain more significant or lower quantities of certain nutrients than specified on the label.
Furthermore, certain supplements may include components that might interfere with medicines, so consult your healthcare professional before beginning a new supplement regimen (5).
Furthermore, the components in multivitamins may be sourced from natural sources or synthesized. Therefore it is critical to get your vitamins from a trustworthy company.
Multivitamins and heart disease
Heart disease is one of the top causes of mortality globally (6).
While some believe taking multivitamins will help prevent heart disease, the evidence does not support this.
Some research indicates that multivitamins are associated with a lower risk of heart disease and mortality, while others show no impact (7, 8, 9, 10).
Nearly a decade, the Physicians’ Health Study II examined the effects of daily multivitamin usage in over 14,000 middle-aged male doctors and discovered no decreases in heart attacks, strokes, or mortality (11).
A more recent study found that taking a multivitamin for more than three years was associated with a decreased risk of dying from heart disease in women but not males (12).
Multivitamins and Cancer
The information on multivitamin consumption and cancer risk is likewise conflicting.
Some studies find no influence on cancer risk, while others link multivitamin consumption to increased cancer risk (9, 10, 13, 14).
One study looked at five randomized controlled trials, including 47,289 participants. It was discovered that males who took multivitamins had a 31% decreased risk of cancer, while women had no benefit (15).
Long-term multivitamin consumption has been linked to a lower risk of colon cancer in two observational studies, one including just women and the other involving both men and women (16, 17).
Finally, the Physicians’ Health Study II showed that long-term, daily multivitamin usage lowered cancer risk in men with and without a history of the illness (18).
Do multivitamins have any other health benefits?
Multivitamins have also been explored for various uses, such as improving brain function and eye health.
Brain function
Several short trials on certain groups have discovered that multivitamins can improve cognition in older adults (19, 20, 21).
Multivitamins may also affect your mood. Studies have shown relationships between bad mood and vitamin deficiencies, nutritional supplementation, and decreased anxiety and depression symptoms (22, 23, 24, 25, 26, 27).
Other studies, however, show little to no change in mood (28, 29).
Eye Health
One of the primary causes of blindness globally is age-related macular degeneration (30).
According to one study, eating antioxidant vitamins and minerals may help reduce its spread and prevent it (31, 32, 33).
Furthermore, some research suggests that multivitamins may lower your chance of acquiring cataracts, another common eye illness (34, 35, 36).
Multivitamins may be harmful in some cases
When taking multivitamins, it is critical to consider dosage.
While some tolerate large quantities of vitamins and minerals, excessive amounts can be dangerous.
The optimum dosage may be determined by a vitamin’s solubility, which is classified into two groups:
- Water-soluble. Excess vitamins are flushed out of your body through your urine.
- Fat-soluble. Because your body has no easy means of getting rid of them, large quantities may build up in your liver.
Pregnant women should be extra cautious with their vitamin A consumptioné since high levels have been related to congenital abnormalities (37).
Vitamin D toxicity is uncommon and unlikely to occur due to multivitamin usage. Vitamin A toxicity, on the other hand, is more prevalent (38, 39, 40, 41).
You may surpass the recommended daily intake of numerous nutrients if you take multivitamins and consume various nutrient-dense meals.
Smokers should avoid multivitamins with high levels of beta carotene or vitamin A, as these nutrients may raise the risk of lung cancer (42, 43).
Certain minerals, such as iron, can cause stomach distress, constipation, vomiting, and fainting in high amounts. Iron can also interfere with the body’s capacity to absorb zinc (44).
Men, in particular, should be cautious of their iron consumption since they tend to accumulate more than women, as do people with hemochromatosis.
This syndrome can cause hazardous quantities of the mineral to accumulate, leading to liver cirrhosis, liver cancer, and heart disease. Those suffering from this illness should also avoid taking vitamin C supplements (44).
Another concern is poor manufacturing procedures, which may result in multivitamins containing far more nutrients than intended (45).
Should you take multivitamins?
Multivitamins are not for everyone and may even be harmful to certain people.
However, certain groups may benefit from multivitamins, such as:
- Older adults. Absorption of vitamin B12 may decrease with aging. Furthermore, older persons may require extra calcium and vitamin D. (46, 47).
- Vegans and vegetarians. Because vitamin B12 is found predominantly in animal sources, people who eat a plant-based diet are likelier to be deficient in this vitamin. They might also be low in calcium, zinc, iron, vitamin D, and omega-3 fatty acids (48, 49).
People with weight reduction surgery, who are on low calorie diets, or who do not obtain enough nutrients from food alone may benefit from multivitamins (50, 51).
The bottom line
Multivitamins are not a one-way ticket to good health.
In reality, evidence suggesting they benefit most people’s health is mixed. They may cause damage in rare circumstances.
If you are deficient in a nutrient, it is better to supplement it with that nutrient. Multivitamins include many nutrients, the majority of which you may not require. Consult with your healthcare physician to determine your best course of action.
Furthermore, it is preferable to avoid taking a multivitamin to compensate for a lousy diet. Eating a well-balanced diet of fresh, whole foods is significantly more likely to result in excellent long-term health.
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