Should I Take a Multivitamin?
Quick Answer
Probably not, if you eat a reasonable diet. Large studies show multivitamins don't reduce heart disease, cancer, or mortality in well-nourished adults. However, specific groups benefit: pregnant women, elderly, strict vegans, and those with dietary restrictions. Targeted supplementation of actual deficiencies beats a multivitamin.
Key Points
- Large studies show no mortality benefit in healthy adults
- Can't compensate for poor diet and lifestyle
- Useful for specific populations with deficiency risk
- Targeted supplementation is more effective
- May provide "insurance" but not optimization
Detailed Answer
Multivitamins are the most popular supplement in America. About one-third of adults take them. But are they helping? Mostly not.
What large studies show:
• The Physicians' Health Study II (14,000+ men, 11 years): No reduction in heart disease, stroke, or mortality. Small reduction in cancer risk (8%).
• The Women's Health Initiative (160,000+ women): No benefit for cancer, heart disease, or mortality.
• Cochrane Reviews: No clear benefit for preventing chronic disease or extending life in well-nourished adults.
Why the disconnect with common belief?
Multivitamins address deficiencies, which most Americans don't have in severe forms. They don't provide therapeutic doses of anything. And they can't undo poor diet, lack of exercise, or other lifestyle factors.
Who should consider multivitamins:
• Pregnant women (but prenatal vitamins, not regular multis) • Adults over 65 (absorption decreases) • Strict vegans (for B12, D, zinc, iron) • Those with malabsorption conditions • People with very restricted diets
Better approach: Get blood work. Supplement specific deficiencies with targeted doses.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- studyPhysicians' Health Study II: Multivitamin Outcomes
- reviewMultivitamins for Chronic Disease Prevention: Cochrane Review
- guidelineUSPSTF Recommendation on Vitamin Supplementation
Related Questions
Rarely. Expensive doesn't mean more effective. Basic multis from reputable brands work fine. What matters is third-party testing for quality, not marketing claims.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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