Are Multivitamins Secretly Shortening Your Life? This Is What The Data Says

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Supplements are an interesting thing. Some of them do generally work and have been proven to do so. Others aren’t helpful or harmful, and then there are the supplements that are actively harming you. The question for today: where do multivitamins fall in this ranking?

That’s relevant to know because about one in three Americans take a multivitamin. In other words, there’s a big chance you’re one of them! Let’s have a look at what researchers are saying!

The Iowa Women’s Health Study

The Iowa Women’s Health Study started in 1986. It aims to study the risk factors for cancer and other chronic diseases. It focuses on postmenopausal women. The study originally enrolled nearly 42,000 women. They were aged 55 to 69. The study mainly focused on the effects of diet, lifestyle, and other health behaviors. 

Back in 2011, researchers from the Iowa Women’s Health Study found something surprising. Women who took multivitamins had a higher risk of dying.

This study didn’t split the women into two groups to see who lived longer. Instead, it just followed many women over time. The results showed that those who took multivitamins were more likely to die. Researchers didn’t find proof that these women were already sick, but it’s always easier to trust a randomized trial.

The Harvard Physicians’ Health Study II

This study aimed to investigate the long-term effects of various supplements. It focused on preventing chronic diseases. These include heart disease, cancer, and age-related eye diseases. The study involved over 14,000 male physicians aged 50 and older.

In this study, one group took a multivitamin, and the other a placebo. Then, they were followed for a decade to see the outcome.

After ten years, it showed no difference in heart attacks, strokes, or death between the two groups. The editorial for that study said that multivitamins distract people. They distract them from better ways to prevent heart disease, like making healthy lifestyle changes. Men with a history of cancer were less likely to get cancer again if they took multivitamins. But, it didn’t help those who never had cancer.

More Studies

One study is never enough, though. We need many studies to really know what’s going on. In 2013, a meta-analysis looked at 21 studies involving over 990,000 people. It found that multivitamins didn’t have a noticeable effect on mortality. Some studies showed more cancer deaths, while others showed fewer. But overall, it came out even.

Other supplements, like vitamin C, vitamin E, and beta-carotene, did not have big benefits. They did not prevent major chronic diseases.

People were relieved because the Iowa study had made many worry that multivitamins could be harmful. The December 2013 editorial wrapped it up by saying that multivitamins show no solid proof of benefit for heart disease, cancer, or living longer.

Theories Behind The Findings

One theory is that multivitamins don’t seem to help much. The reason is the complexity of human nutrition.

Our bodies need a careful mix of nutrients. Simply adding isolated vitamins and minerals in pill form may not meet our complex biological needs. Nutrients work together. They interact in ways that boost their effectiveness. This happens when we eat whole foods. This complex interplay is difficult to replicate with a simple supplement.

Another theory suggests that nutrients from food are better than from supplements. Whole foods provide many vitamins, minerals, and fiber. They also have other bioactive compounds that work together to promote health.

These compounds may help the body absorb and use nutrients. Isolated supplements cannot do this. Also, whole foods contribute to a balanced diet. A balanced diet is linked to many health benefits. Relying on supplements might lead to neglecting other key parts of the diet.

What Does This Mean For Your Health?

Given the results from studies on multivitamins, it’s essential to focus on what we know works: a balanced diet. Nutrients are best absorbed from whole foods. Whole foods contain a mix of vitamins, minerals, fiber, and other good compounds.

Fruits, vegetables, whole grains, lean proteins, and healthy fats provide a mix of nutrients. It’s natural and synergistic. Supplements can’t copy it. Eating many of these foods each day gives you a wide range of vital nutrients. You won’t need multivitamins.

Before deciding to take multivitamins, consider whether you really need them. For most people with a balanced diet, multivitamins may not offer significant benefits. However, there are specific situations where supplements can be helpful.

For example, pregnant women may benefit. So may some people with certain health conditions. The same is true for those with dietary restrictions. By eating well and knowing your nutritional needs, you can make informed choices. You can decide if you should include multivitamins in your routine.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.