benefits of taking multivitaminsbenefits of taking multivitamins

The more recent COSMOS randomized clinical trial in The American Journal of Clinical Nutrition assessed shorter-term efficacy of multivitamins on prevention of cancer and cardiovascular disease in over 21,000 participants. I try to eat three healthy meals a day to get the vitamins, minerals and other nutrients I need. How he does it: Whole grains:Grains such as whole wheat, brown rice and barley still have their fiber-rich outer shell, called the bran, and inner germ. ), You May Also Be Interested In Supplements For 18+ From Our Featured Partner. COSMOS did show a statistically significant reduction in lung cancer incidence. 2009 - 2023 mindbodygreen LLC. Furthermore, multivitamin supplementation had no effect on the risk of cardiovascular events in men with a history of cardiovascular disease. Commissions we earn from partner links on this page do not affect our opinions or evaluations. You may need a daily multivitamin if you are: The best sources of the daily vitamins and minerals that your body needs are whole foods, like proteins, whole grains, and fresh produce. , with no effects on cardiovascular disease, cognitive decline or age-related macular degeneration. Let us take a look at various health benefits of taking multivitamins. Wallace TC, Frankenfeld CL, Frei B, Shah AV, Yu CR, van Klinken BJ, Adeleke M. Blumberg JB, Frei BB, Fulgoni VL, Weaver CM, Zeisel SH. F rom multivitamins and melatonin to fiber and . COSMOS did show a statistically significant reduction in lung cancer incidence. Its important to tell your doctor what you are taking to avoid any potential drug interactions with your prescribed medications, he adds. Pills are not a shortcut to better health and the prevention of chronic diseases, saysLarry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. If youre going to start taking a supplement, pick one thats aimed at your gender and age group so that you're getting the right mix of vitamins and minerals. While some think they supply missing nutrients, others say theyre nothing more than an expensive crutch. ", Office of Womens Health: Folic acid., University of Rochester Medical Center: " Vitamin B-12.". For these reasons, taking a daily multivitamin makes practical sense to me. Some multivitamins arent specific in terms of to who they're marketed for. Eating a balanced diet with plenty of vegetables, fruits, and whole grains should provide the vitamins your body needs. Information provided on Forbes Health is for educational purposes only. Over an average of 3.6 years, the study failed to show effects of multivitamin use on total cancer or cardiovascular disease, although the relatively short duration of the study likely limits its ability to detect any small to moderate effects on cancer incidence. The orange is a better choice. These supplements contain nutrients that are essential for our bodies to work properly, even though the best way to get them is through food. The total price tag exceeds $12 billion per yearmoney that Johns Hopkins nutrition experts say might be better spent on nutrient-packed foods like fruit, vegetables,whole grainsand low-fat dairy products. Consumption of energy-dense, nutrient-poor foods by adult Americans: nutritional and health implications. Contains a combination of omega-3 DHA and methylated B12 to promote brain health Whether multivitamins have any impact on other wellness claims improved energy levels . Similarly, older individuals need more protein to build and maintain muscle. In June 2022, The United States Preventive Services Task force (USPSTF) published its latest recommendations regarding vitamin, mineral, and multivitamin supplementation to prevent cancer and heart disease. The NIH-funded study, published in the Annals of Internal Medicine in April 2019, concluded that certain nutrients, including vitamin A, vitamin K, magnesium, zinc and copper, were associated with lower risk of cardiovascular disease and all-cause mortality, but they were beneficial only when obtained from food. Experts are at odds over the effectiveness of multivitamins. Those who have impaired absorption due to conditions like Crohns disease, ulcerative colitis, celiac disease or a history of gastric bypass surgery should also speak to their doctor. Thats why I take one every dayjust in case. Limiting saturated fat can help control your risk for heart disease. *, Over time, consistent multi use supports whole-body health and physiological functions. For many of us, our diets are more indulgent than they are nutritious. Taking a daily multivitamin is a cost-effective way to insure against hidden micronutrient insufficiencies that can sap your immunity, health and long-term vitality. Gaziano JM, Sesso HD, Christen WG, et al. Clinical evidence also shows that the antioxidants lutein18, zeaxanthin19, and lycopene20 support cardiovascular health. Did you know that more than half of people in the U.S. take a daily multivitamin? A multivitamin supplement contains a combination of different vitamins and minerals. Check with your doctor if you don't spend much time outdoors in the sunlight, have dark skin, or are overweight, as you may need to take additional supplements.. Your body needs vitamins and nutrients to function properly. Advertising on our site helps support our mission. Each scoop containing 20g of protein can aid in stimulating muscle protein synthesis WebMD does not provide medical advice, diagnosis or treatment. NIH also reports that men and postmenopausal women shouldn't take supplements containing the full DV for iron unless directed to do so by their doctors, because the DV far exceeds their daily needs. *, Your heart (which, you know, is pretty important) relies on many different nutrients to function at its best, including vitamin K, multiple B vitamins, magnesium, potassium, and calcium. Other nutrition recommendations have much stronger evidence of benefitseating a healthy diet, maintaining a healthy weight, and reducing the amount ofsaturated fat, trans fat, sodium and sugar you eat.. While research isnt clear on whether daily multivitamins have benefits or not, the risk of taking them is also low when used correctly. According to the 2018 CRN survey, the top reason for taking a multivitamin among adults was overall health and wellness. One of the best things you can do to protect and improve your health is to stay informed. (Note: Product details and prices are accurate as of publication and are subject to change. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. Mushroom Gummies Promise Better Focus and Improved Health But Do They Actually Deliver? While excessive intake of certain nutrients through multivitamins has been documented, it underscores the importance of reading the label and talking with a registered dietitian nutritionist about your supplement regimen. * And as it turns out, "A comprehensive multivitamin that includes this diverse array of trace minerals and the K2 form of vitamin K is a rarity," Ferira adds. Chan School of Public Health: Should I Take a Daily Multivitamin?, National Institutes of Health Office of Dietary Supplements: Multivitamin/mineral supplements., UT Southwestern Medical Center: 5 signs youve chosen the right multivitamin.. The findings also found no effect of a daily multivitamin on myocardial infarction risk, stroke or cardiovascular disease mortality. "*, The right amounts (i.e., rooted in science) of key micronutrients and botanical bioactives can make the difference between wasting your money on a sub-potent or ineffective multivitamin and actually improving your nutritional status and supporting overall health.*. My best advice is to stick with trusted national brands. Whether or not any of these supplements deliver their proposed benefits is yet to be determined. Join Outside+ to get exclusive content, meal plans, training plans, and more. Look for an iron-free preparation and eat iron-rich foods like chicken, small amounts of red meat, dark leafy greens, and fortified-grains instead., Avoid multivitamins with high levels of retinol, listed as acetate or palmitate on the label. One study found that calcium supplements can increase the risk of a heart attack. Specialized multivitamins may be aimed at athletes or people looking to lose weight, while others are promoted to improve immune function or provide relief for menopause symptoms. Read this article on the new Outside+ app available now on iOS devices for members! Better Memory:An analysis of 10 earlier studies, with a total of 3,200 men and women, found that multis improved memory, and men also experienced improved alertness and well-being. To date, though, theres only two large, long-term clinical trials of multivitamins. Taking a supplement every day will not let you off the hook when it comes to eating well, and multivitamins arent a magic pill nor a substitute for a healthy lifestyle. But on balance, the evidence for the benefits of multivitamins far outweigh the potential for harm -- considered extremely low for most healthy people -- even if the effects on health are small . Over an average of 11 years, the study found multivitamin use decreased risk of cancer by 8%. Vitamin D and Age-Related Macular Degeneration. The others may just be throwing their money away, according to Johns Hopkins Medicine. You should find a multivitamin that meets the DV recommended for your demographic. Plus, an improved supply of micronutrients allows for a "metabolic tuneup4" as Bruce Ames, Ph.D., famous researcher and biochemistry and molecular biology professor at the University of CaliforniaBerkeley dubs it. 2017;9(8):849. . Some multivitamins are designed for a specific age or sex, while others may be formulated for those who are pregnant or nursing. Over an average of 3.6 years, the study failed to show effects of multivitamin use on total cancer or cardiovascular disease, although the relatively short duration of the study likely limits its ability to detect any small to moderate effects on cancer incidence. What are multivitamins? A label that lists 100% DV of vitamin D means the formula provides 100% of the vitamin D you need each day. Can Changing Your Diet Help Treat Your Psoriasis? Studies show that multivitamins do not help protect you against common cancers, strokes, or heart attacks. *, Special bonus: Multis that contain carotenoid antioxidants17 (think zeaxanthin and lutein) go the extra mile in providing incremental support for your peepers. Whether or not you experience this very real benefit, though, depends on the multivitamin you take . Research shows the risks are low, and there are real benefits for most people[1]Physicians' Health Study II (PHS II). If you follow a healthy diet, you can get all of the vitamins and minerals you need from food.. Not getting enough of certain micronutrients can also lead to impaired immune function, making you increasingly susceptible to infection. Busy schedules and increased intake of refined grains and fast foods make it more likely that people aren't getting everything they need from a balanced diet. Contains a combination of Omega-3 DHA and methylated B12 to promote brain health Do not give adult multivitamin preparations to children. In fact, a study published online May 28, 2018, by the Journal of the American College of Cardiology, found that the four most commonly used supplements multivitamins, vitamin D, calcium, and vitamin C did not protect against cardiovascular disease. The body doesn't absorb all the B12 it needs from food, so a supplement might be. *, Nutrient insufficiencies (specifically those in vitamin A, vitamin B12, biotin, vitamin C, vitamin E, as well as iron and zinc) have a significant impact on eye health16. Nutrient Deficiencies in Heart Failure: A Micro Problem With Macro Effects?. While multivitamins dont typically interact with medication, if you take any medication that reduces blood clotting, you should talk to your doctor before starting a multivitamin that has vitamin K. Vitamin K can lower the drugs effectiveness. Memory loss and cognitive performance were similar in men who took a multivitamin and those who didnt. The general consensus in the mainstream medical community is that individuals who eat a healthy, balanced diet do not need to take a multivitamin supplement. In addition, the results can't be applied to all the multivitamin supplements available on the market due to the wide range of nutrients and amounts of nutrients in different supplements used in the studies, the different populations studied and the various follow-up periods. In the event of a diagnosed nutritional deficiency, a doctor may recommend a multivitamin or a specific nutritional supplement to repair the deficiency. Because Im a scientist, professor and lead researcher in the field of nutrition science. Some of these multivitamins may include herbal ingredients and come in packs containing several pills to be taken daily. Researchers noted that subtle shortfalls of various nutrients may interfere with hormones that normally turn off hunger during and after meals, and multis can correct the problem. The analysis was published in the Journal of Alzheimers Disease. For example, if you don't consume enough fruits, vegetables or other healthy foods, a multivitamin may fill nutritional gaps. The first thing that you should look at when you read a multivitamin label is the DV. ", Science-Based Medicine: "Who Takes Dietary Supplements, and Why? Multivitamins can help to fill in any nutritional gaps that you might not get from your diet alone. The simple to-do here: to support nutritional sufficiencyand musculoskeletal and joint healthwith a comprehensive daily multi. Review our resources for guidelines about COVID-19. A 2021 review conducted by the U.S. Preventive Services Task Force analyzing the results of 84 vitamin and mineral supplement trials determined that taking a multivitamin provides little to no benefit in preventing heart disease and cancer, for instance. I recently even argued that inadequate magnesium status may increase the risk of COVID-19 infection and severity, due to its various roles like activating vitamin D in the body. In fact, most Americans dont consume enough dietary fiber, calcium, magnesium, potassium, choline and vitamins A, C, D, E and K, according to the 2020 Dietary Guidelines Advisory Committee. On Rituals Website Certain prescriptions can deplete the body of important minerals like magnesium, calcium, and potassium. Folic Acid Helps Prevent Some Birth Defects. It tested four supplements (including a multivitamin) on the prevention of certain diseases among nearly 15,000 male physicians over the age of 50. Ask your doctor if you need extra supplements. 1689536660. Look for methylated B vitamins, chelated or gentle-form minerals, and sustainable, plant-origin sources (like algal vitamin D3). 5 Benefits of Taking Multivitamins Daily Boost your immune system to get more out of your days! Taking a multivitamin can offer the following health benefits: Look for a supplement containing mixed carotenoids and beta-carotene those are the raw materials your body converts to vitamin A. Vitamin A is essential for vision, immune function, and communication between your cells. The third National Health and Nutrition Examination Survey, 1988-1994. Taking too much of another form of vitamin A called retinol during pregnancy can increase the risks of having a baby with birth defects. . Supplements don't include these substances. A once-a-day dose of multiple vitamins is designed to make your life easier. But not all vitamins come with health risks especially if you use them after consulting a doctor first. However, as mentioned above, a daily vitamin is sometimes a good option to support health and well-being. What are multivitamins? Although more research is needed, many researchers in the field (including myself) speculate that when micronutrient intakes are lower than recommended levels, immediate short-term requirements for micronutrients in metabolic reactions take precedence over long-term needswhich could lead to irreversible, long-term damage in exchange for keeping your short-term needs met. The companies that make dietary supplements get to choose which and how many vitamins and minerals they put in their multivitamins. Multivitamins vary widely, based on the brand or formulation. With global growth projected to soon exceed $180 billion, reports the U.S. Pharmacopeial Convention, it's clear that multivitamin and mineral supplements are only increasing in popularity. The following populations should discuss taking a multivitamin with their doctor: Calcium and vitamin D supplements can help strengthen bones and prevent osteoporosis., Vitamin B12 helps form red blood cells, supports brain and nerve function and makes DNA. Research has yet to prove that large amounts of vitamin C help you get over a cold faster or that vitamin E prevents heart disease. Get the answer from Johns Hopkins physician Edgar Miller III. You get these nutrients from the food that you eat, especially whole, unprocessed foods like fruits and vegetables. Age 50 and Over Vitamin B12 helps form red blood cells, supports brain and nerve function and makes DNA. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. Some of these multivitamins may include herbal ingredients and come in packs containing several pills to be taken daily. Read the label carefully to avoid taking too much or too little of the daily recommended amount., There aren't any hard and fast rules for the best time of day to take a multivitamin. Look for these in a robust multi formula. Those who could potentially benefit the most from taking a multivitamin include: When it comes to multivitamins, theres a dizzying array of options, from pills to powders to liquids to gummies, touting a multitude of benefits. The U.S. Preventive Services Task Force concludes that theres insufficient evidence to support any benefit from vitamin and mineral supplements for the prevention of cancer or cardiovascular disease. *, Hair, meanwhile, in addition to plenty of amino acids from protein, needs ample biotin11, as well as the trace mineral silica12, according to Ferira. Calcium and Vitamin D are proven to aid in bone health, Vitamin D also supports a healthy colon and may prevent colon cancer and many chronic conditions, Folic Acid is proven to reduce birth defects and has been linked to a lower risk of heart disease, colon cancer and other cancers including breast cancer, B Vitamins are proven to increase ener. Depending on your health status, check which ingredients to limit or include in a multivitamin. Think of it like only ever replying to the newest three emails in your inbox. Fortified with bone-health supporting nutrients which work in conjunction with calcium to help maintain strong bones There are a few nutrients, in particular, that typically get shortchanged here: "Multivitamins typically come up short on calcium and potassiumand may not contain enough vitamin D," says dietitian Elizabeth Ward, M.S., RDN, author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy. Multivitamins may be beneficial for certain populations, but most people won't benefit from taking them and there may even be risks involved. For example, getting too much beta-carotene a form of vitamin A can increase the risk of cancer in smokers and other individuals with a higher risk for lung cancer, according to NIH. Taking a multivitamin or mineral supplement is a daily routine for more than half of all American adults.. Taking a multivitamin provides essential water-soluble B vitamins that we need to release the energy locked inside carbohydrates, fats, and proteins. The recommended RDA is 400 micrograms or 100% DV. So, how do you know which multivitamin is right for you? A diagnosis of lead poisoning. Multivitamins in the prevention of cancer in men: the Physicians' Health Study II randomized controlled trial. *, Make the right selectionand take it regularlyand you'll support nutrient sufficiency that promotes health in truly myriad ways. *, To truly benefit from a daily multivitamin, you've got to put on your detective hat and find yourself the right one. How to get maximum benefits: Make your multi a daily habitthe greatest benefits come from consistent use. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Ferira's ideal list of ingredients for a truly comprehensive multi: In addition to containing the right ingredients, a multivitamin should offer them in their optimal, highest-quality forms. However, beyond that, the benefits are unclear. But there is still limited evidence that a daily cocktail of essential vitamins and minerals actually delivers what you expect. *, And, the health of (and visual changes in) our nails, finally, provide major insights13 into whether or not we're meeting our nutritional needs over time or facing micronutrient inadequacy (for example, vitamin C), Ferira adds. ", Johns Hopkins Medicine: "Is There Really Any Benefit to Multivitamins? Vitamin E and vitamin D support your immune system and protect your cells from damage that can lead to diseases. When it comes to multivitamins, the most respected institutions in the medical field are at odds over the effectiveness of MVMs. What Are the Benefits of Taking One-A-Day Men's Formula Multivitamins? For most people, there isnt much risk associated with taking multivitamins. Heres why and heres the best way to get what your body needs. Multivitamins are a combination of vitamins, minerals, and other nutrients used to supplement nutritional deficiency and help maintain good health and normal functioning of the body. * (FYI: mindbodygreen the ultimate multivitamin+ specifically to address the shortcomings of so many multis out thereand you can bet it goes above and beyond in delivering a comprehensive array of nutrients and phytonutrients in helpful amounts and premium formats. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.D. in Foods and Nutrition from the University of Georgia. The researchers concluded that the findings may indicate a role for multivitamin supplements in attenuating breast cancer death, but that more research was needed. *, Also good to know? The study provides consistent evidence with the Physicians Health II study that a daily multivitamin likely has little to no influence on development of cardiovascular disease, but also lacks any drawbacks to health (note that the multivitamin tested in both clinical trials was Centrum). What the Science Says About the Health Benefits of Vitamins and Supplements. *, Multivitamins do have benefitsassuming, of course, you take one that provides a full spectrum of health-supporting vitamins, minerals, and bioactives, and does so in clinically effective amounts and bioavailable, quality forms. On Rituals Website Our partners cannot pay us to guarantee favorable reviews of their products or servicesAncient Nutrition Mens MultivitaminCreated for men under 40 Designed to fill the nutrient gaps in the modern dietAdded superfoods to help the body stay balanced Helps support cognitive, heart, and immune system health Expertly formulated with 20 vitamins and minerals that are easy to absorb Shop NowOn Ancient Nutrition's Website. assessed shorter-term efficacy of multivitamins on prevention of cancer and cardiovascular disease in over 21,000 participants. But if optimum health is your goal, choose a higher-dose multi. Contains iron and methylated folate to promote the formation of red blood cells While you're probably best off ignoring much of the chitchat across the internet and your social feeds anyway, all the noise out there does reflect an important truth: As with most things in the world of health and wellness, there's no one-size-fits-all answer when it comes to supplementseven one as seemingly basic as a multivitamin. "A multi with science-backed levels of vitamin D3, calcium, magnesium, and vitamin K2 directly supports healthy bones,"* says Ferira. The researchers concluded that daily multivitamin supplementation modestly but significantly reduced total cancer risk. Multivitamins are a combination of different vitamins and minerals present in food sources. ", National Institutes of Health: "Vitamin D Fact Sheet for Consumers. If you think that you need to bulk up on some missing nutrients, heres what you need to know when it comes to choosing the right multivitamin for you. If you simply want to prevent nutritional deficiencies, a low-dose multi with approximately 100% of Daily Values will do the job. Do you really benefit from taking a multivitamin? You see, when it comes to multis, quality and completeness matter big-timeand not every bottle out there is of the same caliber. The American Journal of Clinical Nutrition. What Are the Health Benefits of Multivitamins? Over an average of 11 years, the study found multivitamin use decreased risk of cancer by 8% and cataracts by 9%, with no effects on cardiovascular disease, cognitive decline or age-related macular degeneration. Taking a multivitamin every day can promote healthy aging Shutterstock While you might not enjoy eating kale salad or Brussels sprouts, for example, making sure that you get the nutrients your body needs can help you live a long and healthy life. A multivitamin also may be beneficial if you have certain food allergies or intolerances, are pregnant, or have a disease or condition that affects nutrient intake. The results, published in the Journal of the American Medical Association, showed that those taking a multi had 12 percent less risk for all cancers other than prostate cancer, which was most often not malignant or life-threatening. And make sure you do your homework and read labels. These include: Adults not in these groups should consider taking a regular multivitamin. When it comes to quality, products that are third-party certified by groups like NSF International or the U.S. Pharmacopeia Corporation (USP) can provide added reassurance.

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