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Are Vitamins And Supplements Beneficial? What A New Study ShowsDaily Vitamin Supplement -
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.
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The bottom line. How we reviewed this article: Comments. seasonal depression , Age 27 May 3, Living with for 3 years. Your experience matters. Excess nutrient intakes are even more likely among MVM users who also take single vitamin and mineral supplements [ 15 ].
Results from several studies demonstrate both the use of MVMs for nutritional insurance by some individuals and the potential of MVMs to lead to excessive intakes for others. In one study, for example, investigators assessed the diets and use of MVMs in a large multiethnic cohort of 90, men and women age 45 and older from Los Angeles and Hawaii [ 16 ].
The greatest improvements in intake were for vitamins A and E and zinc. Several studies have found that MVM users tend to have higher micronutrient intakes from their diet alone than nonusers [ 15 ].
Ironically, the populations at highest risk of nutritional inadequacy who might benefit the most from MVMs are the least likely to take them [ 1 ]. Pregnant and breastfeeding people, adult women, non-Hispanic Blacks, people of low socioeconomic status, and individuals who are underweight or overweight are among the groups with the greatest risk of deficient intakes of one or more nutrients [ 9 ].
A cross-sectional analysis of a nationally representative sample of 1, pregnant U. people age 20 to 40 years from the — NHANES found that many consumed less than recommended amounts of many nutrients from diet alone [ 17 ]. Among the For example, However, supplement use increased the proportion of pregnant people with some intakes of iron Therefore, the folic acid intakes of pregnant people who take these supplements and consume any foods fortified with this nutrient exceed the UL for this nutrient 1, mcg , even though many do not consume recommended amounts of folate from dietary sources alone [ 18 ].
Even in the United States, the amount of folic acid in prenatal MVM supplements is typically or 1, mcg, which is much higher than the recommended amount mcg to reduce the risk of neural tube defects in babies [ 19 ].
Most studies of the potential value of MVMs to enhance health and prevent disease have been observational and compared individuals who chose to take MVM supplements with others who did not take supplements. Because people with healthier diets and lifestyles are more likely to use dietary supplements, attributing health benefits that are distinct from the benefits of healthy behaviors to the use of supplements is difficult [ 13 ].
Some studies have suggested potential health benefits or harms from the use of MVMs, but others have found none. Participants in these studies used a wide variety of MVMs containing different combinations and amounts of nutrients. Clinical trials, where individuals are randomly assigned to take the dietary supplement or a placebo, are better than observational studies for determining whether MVMs might affect disease risk.
However, few randomized controlled trials RCTs have been conducted because these studies need to be long enough to show effects on disease risk that go beyond simply identifying intermediate biomarkers that might suggest such risk. As with some observational studies, some RCTs have suggested that MVM use has potential health benefits, but others have found no such benefits.
However, no two RCTs have used MVMs with the same combinations and amounts of nutrients. Some experts have hypothesized that MVM use might reduce cancer risk or improve cancer outcomes, possibly because certain nutrients in MVMs might inhibit carcinogenesis or tumor progression.
Studies of MVMs that have focused on cancer have been observational. They have examined associations between MVM use and overall cancer risk or risk of various types of cancer including breast, prostate, and colon cancer as well as associations with cancer-related death.
Evidence on the link between MVM use and cancer risk includes a meta-analysis of eight cohort and case-control studies published before August that evaluated the association between consumption of MVs and MVMs and breast cancer risk [ 20 ]. The studies which were of low quality overall included a total of , women age 20—79; those taking MVs and MVMs took them for at least 3 years.
Even after using MVs and MVMs daily for at least 10 years, the women had the same risk of breast cancer as the nonusers.
Another large prospective study investigated the association between use of MVs and MVMs mostly MVMs described as therapeutic or theragran, one-a-day, or stress-tab and risk of cancer by following , men and women age 50—71 years for 16 years [ 8 ].
All results were adjusted to exclude potential confounders, such as the use of single vitamin or mineral supplements. Studies on the association between MVM use and cancer-related deaths include one that followed 7, women in the Women's Health Initiative who had invasive breast cancer for an average of 7.
At baseline, The rate of death from breast cancer 6. In addition, a study examined the association between daily MV or MVM use and colon cancer mortality over 16 years in , men and women, most of whom were White and middle-age or older [ 23 ].
During the study, 4, died of colon cancer. Some experts have hypothesized that MVM use might reduce the incidence of cardiovascular disease CVD or rates of deaths from this disease, possibly because certain nutrients in these products might reduce blood pressure or affect vascular function.
Both observational studies and clinical trials have examined this possibility. Studies that have examined associations of MVMs with CVD risk include the Physicians Health Study I. The results showed no significant associations between MV or MVM use and risk of major CVD events, including myocardial infarction MI , stroke, and CVD death.
Furthermore, men who reported using MVs or MVMs for 20 years or more had a lower risk of major CVD events, stroke, ischemic heart disease, and cardiac revascularization than men who did not take MVs or MVMs. Studies of the association between MVM use and CVD outcomes have focused on several outcomes, including cardiovascular events and mortality.
For example, a meta-analysis of 16 prospective cohort studies including the study described above and the two below and two RCTs evaluated the association between use of MVMs defined as containing more than three vitamins and minerals and risk of various CVD outcomes, including coronary heart disease and stroke [ 25 ].
The studies included a total of 2,, participants with a mean age of Overall, MVM supplementation was not associated with better cardiovascular outcomes, including lower risk of mortality from CVD and coronary heart disease, or of stroke incidence and mortality.
Another study of CVD outcomes in MVM users matched use of MVMs defined as products containing three or more vitamins and one or more minerals and MVs among 8, adults from NHANES III — with mortality data reported through [ 26 ].
After adjustment for potentially confounding variables e. The study measured rates of major CVD events, including MI, stroke, and CVD death [ 27 ].
Neither baseline use nor changes in use of MVMs over time was associated with changes in the long-term risk of major CVD events, MI, stroke, cardiac revascularizations, or death from CVD. RCTs have focused primarily on the link between MVM use and CVD or all-cause mortality outcomes.
One RCT randomized 1, participants age 50 years and older who had had an MI at least 6 weeks earlier to take a daily MVM containing 27 nutrients many in doses higher than recommended amounts for a median of 31 months range 13 to 60 months or a placebo as well as their standard medications.
The study's goal was to determine whether the supplement reduced the risk of additional cardiovascular events or death [ 28 ]. Participants receiving the supplement did not have significantly fewer cardiovascular events, but this finding should be interpreted with caution because many participants did not take the supplement or placebo as directed, and others withdrew from the study early.
A meta-analysis of nine RCTs not including the study described above evaluated the use of MVMs defined as products that included most vitamins and minerals by 22, individuals and a variety of CVD outcomes—including total CVD incidence and mortality, MI incidence and mortality, and stroke incidence and mortality—and all-cause mortality [ 29 ].
MVM use did not alter the risk of any of these outcomes. Several epidemiological studies and small RCTs have suggested associations between higher intakes of antioxidants or zinc and reduced risk of age-related macular degneration AMD , although not consistently [ 30 ].
In the Age-Related Eye Disease Study AREDS , investigators randomized 4, individuals age 55—80 years who had varying degrees of AMD, cataract, or both conditions to receive a placebo or a daily supplement containing high doses of vitamin C mg , vitamin E International Units [IU] , beta-carotene 15 mg , zinc 80 mg , and copper 2 mg [ 30 , 31 ].
Over an average follow-up period of 6. The supplements did not prevent AMD onset or affect cataract risk. A subsequent study, AREDS2, tested whether adding omega-3 fatty acids containing mg eicosapentaenoic acid [EPA] and mg docosahexaenoic acid [DHA] or lutein 10 mg and zeaxanthin 2 mg to the AREDS formula would make it more effective [ 32 ].
This study included 4, participants age 50—85 years who had intermediate AMD in both eyes or intermediate AMD in one eye and advanced AMD in the other eye. Adding omega-3 fatty acids, lutein and zeaxanthin, or both to the AREDS formulation did not further reduce the risk of progression to advanced AMD.
However, the study showed that beta-carotene was not a required ingredient; the original AREDS formulation without beta-carotene provided the same protective effect on reducing the risk of advanced AMD as the AREDS2 formulation. Dietary supplements are commonly taken during pregnancy to increase nutrient intakes, especially of key nutrients such as iron and folic acid.
Some experts have hypothesized that MVM use might increase the chance of a healthy birth outcome. A meta-analysis of 20 RCTs investigated whether supplementation with MVMs whose composition varied by study but that contained multiple nutrients including iron and folic acid by pregnant people led to better birth outcomes than use of supplements containing only iron with or without folic acid or, in one study, a placebo [ 33 ].
The trials included , pregnant people from low- or middle-income countries in Africa and Asia as well as in Mexico where malnutrition and micronutrient deficiencies are not uncommon ; only one of the studies was conducted in a high-income country, the United Kingdom. MVM supplementation did not have a beneficial or harmful effect on risk of stillbirths or of perinatal and neonatal mortality in comparison with iron and folic acid supplementation.
The trial in the United Kingdom that compared an MVM to a placebo found no beneficial or harmful effect of the MVM on preterm births, birth at a smaller size than normal gestational age, or low birth weight.
Wellness Nutrition. Best Multivitamins for The best multivitamins can help you fill gaps in your diet that could lead to nutrient deficiencies. Written by Taylor Leamey , Medically Reviewed. Our expert, award-winning staff selects the products we cover and rigorously researches and tests our top picks.
If you buy through our links, we may get a commission. Reviews ethics statement. Taylor Leamey Senior Writer. Taylor Leamey writes about all things wellness, specializing in mental health, sleep and nutrition coverage. She has invested hundreds of hours into studying and researching sleep and holds a Certified Sleep Science Coach certification from the Spencer Institute.
Not to mention the years she spent studying mental health fundamentals while earning her bachelor's degrees in both Psychology and Sociology. She is also a Certified Stress Management Coach. Expertise Bachelor of Science, Psychology and Sociology Credentials Certified Sleep Science Coach, Certified Stress Management Coach.
See full bio. Reviewed by: Amelia Ti Medical Reviewer. Amelia Ti is a Registered Dietitian RD and Certified Diabetes Care and Education Specialist CDCES based in NYC. Amelia's evidence-based knowledge and passion for the field allow her to translate nutrition research and innovation to the public.
Expertise Nutrition, dietetics, diabetes care, nutrition innovation. See more. Always take note of the dosage of each nutrient included in your vitamin selection. Best budget multivitamin.
Best multivitamin for women. Best multivitamin for men. One A Day Men's Multivitamin. Best gummy multivitamin. Best vegan multivitamin.
Garden of Life Mykind Women's Multivitamin. Show less. Pros You only have to take one tablet each day Third-party certifications Budget choice. Cons Larger tablet may be hard to swallow Has fillers. Form Tablet. Serving Size One tablet daily. Supply 90 days.
Show expert take Show less. Pros Several third-party certifications Vegan friendly. Cons Not the most robust nutrient content Expensive for the amount per bottle.
Form Capsule. Serving size 2 capsules daily. Supply 30 days. Pros One tablet dosage No artificial flavors, colors or sweeteners Varied vitamin content.
Cons Large tablet Includes fillers. Serving size One tablet daily. Supply days. Pros Gummy form Third-party certifications 15 essential nutrients Free of the top 8 most common allergens. Cons High sugar content High serving size.
Form Gummy. Serving size 6 gummies daily. Pros Certified USDA Organic and Carbonfree Certified Vegan Gluten-free and kosher. Cons Expensive. Serving size 2 tablets daily. Supply 60 days. ConsumerLab certifications indicate that the product is high quality.
A UL certification shows that the manufacturer meets standards and the products are safe to use. Pharmacopeia : The USP is a nonprofit organization that creates standards for the quality and purity of dietary supplements. Vitamin certifications to be aware of ConsumerLab : This certification is one of the highest testing standards and evaluations available.
NSF International : One of the most respected independent product testing organizations, an NSF International certification ensures the product meets public health and safety standards. Underwriter Laboratories : UL is one of the oldest third-party certification companies around.
Form and size The first thing you should consider when you've decided to start taking a daily multivitamin is the form you prefer. Ingredients As with anything you consume, check the ingredient labels first.
Daily dose The last thing you should pay close attention to is the daily serving size of your multivitamin. If you are pregnant, prenatal multivitamins help bridge the gap of the increased nutrient need. Multivitamins can help.
They include but are not limited to: Multivitamins are designed to lower your risk for vitamin deficiencies. Digestive troubles such as Crohn's Disease and other medical conditions can compromise your ability to absorb nutrients. Best Multivitamins for Men Best Multivitamins for Women Best Multivitamins for Women Plus.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
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