Do Multivitamins Improve Health?

Chief_Rocka

I don't think there is much evidence that they do.

Before I begin, if you're clinically deficient in a certain vitamin or mineral, and a doctor puts you on a supplement, then yes you should be taking it and it is benefiting you. That's not what I'm talking about here. I'm talking about general multivitamin supplementation, the daily pill you take "just in case" your diet is missing something.

Taking a multivitamin to cover any weaknesses is a nice theory, but there's no evidence that it really does anything beneficial. Consider this study: http://www.ncbi.nlm.nih.gov/pubmed/22419320. In summary, 78 clinical trials were evaluated covering nearly 300,000 participants. They looked at supplementation of beta-carotene, vitamins, A, C, E, and selenium, and the effects on mortality. All of these compounds either had no effect on mortality, or in some cases, increased mortality.

I don't believe your multivitamin is going to kill you, my point, again, is that there isn't really any evidence that it's actually helping you. Thus, I think there is a better way to approach getting adequate micronutrients:

1. If you have any concerns, go to the doctor and get your bloodwork done. That will tell you for sure if you're deficient any anything.

2. Try to get sufficient micronutrients through your diet. Go over to nutritiondata.com and plug in a typical day's diet. This will tell you exactly where you're lacking, and you can search for foods that will bring your numbers up.

3. Try to fix your weak areas with your diet. If you look at my diary, you'll see that I eat a crapload of vegetables at lunch time. I get most of my micronutrients then, so I can eat ice cream or pancakes later.

4. If it's too difficult to meet a certain nutritional need through your diet, then consider supplementing only in the areas where you're lacking.

The above approach seems to me to be safer and more reasonable than taking a multivitamin every day. We all ridicule people for taking a pill to help with weight loss, but how many of you are taking a pill because you don't eat well enough?

DrMAvDPhD

There are reasons outside of mortality for taking vitamins. What do the studies say about increased energy levels? Skin and hair health? Eyesight changes over time?

ninerbuff

There are reasons outside of mortality for taking vitamins. What do the studies say about increased energy levels? Skin and hair health? Eyesight changes over time?

There would be lots of variables though because it would be almost impossible to determine if there was any lack of vitamins in all foods taken in. Is someone going to test the food before it's eaten?

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Dave198lbs

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

wlkumpf

I started taking glucosomine and fish oil because it was supposed to ease my muscles and joints while I worked out and it has really helped a lot. I mean a big difference if I haven't taken it in a while and I have soreness and a hard time recovering.
I am interested to see more answers to this though, what I have heard during dateline or some main stream show is it can actually lower life expectency because people see it as a "catch all". I also have heard a cheaper vitamin is almost as good as an expensive one. There is absolutely no FDA involved so no accountability.
I take a ultra active woman's one I got cheap at Sam's Club, but I am trying to get prego so need the folate.

NKF92879

I take a multivitamin, mostly for vanity reasons. My hair, skin, and nails seem healthier when I take it. It might be all in my head, but it's worth the few cents a day for me. I also take fish oil. I was advised by my doctor to try that for my hips (tendinitis as well as minor joint issues) before trying joint health supplements as the fish oil is much more budget friendly. So far, it seems to be healthy, but I can't be sure it's the fish oil (I've lost 20 pounds and I'm more active).

jacksonpt

Thanks for the reminder... I need to get away from the "umbrella" generic multi and move to a more specific greens supplement.

Lesa_Sass

I eat incredibly well and take a multi vitamin every day. I can honestly tell when I do as opposed to when I do not. I do not feel bad when I do not take them, it just seems like I fee better when I do. There no way I can afford to, or consume, enough food to give me everything I need from food.

I also take Vit D and Fish Oil every day.

Chief_Rocka

There are reasons outside of mortality for taking vitamins. What do the studies say about increased energy levels? Skin and hair health? Eyesight changes over time?

That's a good question. It's probably difficult to study something as subjective as "energy level." As far as skin, hair, and eyesight, I would think that that would also be difficult to study, since they all naturally degrade over time to varying degrees, and are highly dependent on genetics.

I will say that if you're so deficient in micronutrients that a multivitamin makes you feel better, then either 1. your diet sucks and you should fix it, or 2. you're clinically deficient in something and should see a doctor.

joejccva71

I agree with Rock. I take a multi for the simple reason of that it "can't hurt" especially since I do alot of heavy volume training and unfortunately I don't eat alot of vegetables. I know I should though.

The best course of action is to eat foods that are rich in micronutrients over taking supplements. This will always remain true.

Good post Rock.

Chief_Rocka

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

People should eat better

jasonp_ritzert

I also take it because often to get the doses of a lot of macronutrients requires larger quantifies of food and increases caloric intake because those nutrients are attached to proteins, carbs, or fats in our food. I take a multi-vitamin pack (20 calories for the pack) and to get all of those nutrients from food may take thousands of calories in a day. While I do try to eat lean proteins, vegetables, fruits, and good fats, sometimes things are missing and to be honest, I feel like my body "runs better' while taking a multivitamin. If it's the placebo affect, so be it, but I think there is something to it.

Dave198lbs

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

People should eat better

true

but until then.................

Chief_Rocka

I started taking glucosomine and fish oil because it was supposed to ease my muscles and joints while I worked out and it has really helped a lot. I mean a big difference if I haven't taken it in a while and I have soreness and a hard time recovering.

The fish oil probably helped a lot more than he glucosomine. The evidence supporting glucosomine is weak at best.

I take a ultra active woman's one I got cheap at Sam's Club, but I am trying to get prego so need the folate.

Why not just take the folate? Better yet, find out how much folate would be beneficial, and how much you're getting already.

Chief_Rocka

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

People should eat better

true

but until then.................

Take a pill that makes you feel like you're doing something beneficial, amirite?

Chief_Rocka

There no way I can afford to, or consume, enough food to give me everything I need from food.

So why not just supplement where your diet is lacking, rather than just taking a little bit of "everything?"

Dave198lbs

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

People should eat better

true

but until then.................

Take a pill that makes you feel like you're doing something beneficial, amirite?

I would love it if everyone ate better and there was no need for supplements of any kind. But that just ins't the world we live in

thingal12

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

Exactly. I had a friend in College who barely ate at all so she could be skinny. If she did eat, it was french fries and regular coke. But, she also took a multi Vitamin every day "to stay alive and well" so she said. A few years later, she had two kids who are super healthy and fine. I believe the multi Vitamin kept her alive.

WrenStory

I fall into the category of someone strategically focusing on specific vitamins, minerals & supps for a very specific reason. I'm currently repairing some damage I did to my body.

However, I also tend to agree with those who use a multi as a back-up. It's relatively cheap and there is no compelling evidence for or against... in fact, I would say there is more evidence leaning "for" it...

But I do also see the point in not using it simply because your diet sucks and you are unwilling to correct your diet. Diet trumps vits/supps, of course.

PeachyKeene

I don't take a multi-vitamin, but I do take vitamins for certain things I feel I can benefit from. But, I really don't see where it would hurt. I would use the gummy vitamins, if I did take one. Because I have heard that your stomach will digest the regular pill form multi-vitamin before it is broken down and used for all its benefits. Which is really a waste.

rfsatar

On medical advice I now take Glucosamine Sulphate & Chondoitin Suplhate (a lot of folks here on MFP with joint issues all speak fairly highly of it as well as my Dr, Pharmacist(s), Physio and PT).
Boots had a 3 for 2 New Year's offer.. well it seemed stupid not to take advantage so I also have Cod Liver Oil and Multivits.

I try and eat more healthily - I try and do at least 30 mins of exercise 5-6 days a week.

Do they improve health on their own? Well I seriously doubt it.
But can they be included as SUPPLEMENTS to a newer lifestyle of eating right and exercising?
Yes I think so... and maybe all that combined will improve my health.
Is it MY money to spend on Boots 3 for 2 offers? Yeppers

Chief_Rocka

I also take it because often to get the doses of a lot of macronutrients requires larger quantifies of food and increases caloric intake because those nutrients are attached to proteins, carbs, or fats in our food.

Most of the micronutrients you need are found most abundantly in low calorie fruits and veggies.

Now, for folks eating 1,100 calories a day, I could see how this would present a problem...

ironmonkeystyle

here's the thing about "eating better." Due to soil depletion, over-farming and a host of other factors (GMOs, etc.), eating better (more vegetables, let's say) doesn't necessarily have the same healthy effect that it once did. That is, it is much harder to get all of the nutrients that once were found in abundance in things like spinach in the 60s. You would have to eat bunches and bunches more of the spinach to approximate the same nutrient density of spinach from the 60s. This is one of the main reasons why some health professionals (my doctor included), recommend a decent multi-vitamin.

Chief_Rocka

I fall into the category of someone strategically focusing on specific vitamins, minerals & supps for a very specific reason. I'm currently repairing some damage I did to my body.

However, I also tend to agree with those who use a multi as a back-up. It's relatively cheap and there is no compelling evidence for or against... in fact, I would say there is more evidence leaning "for" it...

But I do also see the point in not using it simply because your diet sucks and you are unwilling to correct your diet. Diet trumps vits/supps, of course.

hey you

WrenStory

hey you

Hey yourself

Chief_Rocka

I don't take a multi-vitamin, but I do take vitamins for certain things I feel I can benefit from. But, I really don't see where it would hurt. I would use the gummy vitamins, if I did take one. Because I have heard that your stomach will digest the regular pill form multi-vitamin before it is broken down and used for all its benefits. Which is really a waste.

A bigger issue is the form of the nutrient used (most multi's go for the cheapest form rather than the most bioavailable), and the amount.

Chief_Rocka

considering the cost of a multi vitamin (CHEAP) and the fact that many days people eat poorly, I see no compelling reason not to take one

People should eat better

true

but until then.................

Take a pill that makes you feel like you're doing something beneficial, amirite?

I would love it if everyone ate better and there was no need for supplements of any kind. But that just ins't the world we live in

So give them a solution that isn't a solution?

joejccva71

here's the thing about "eating better." Due to soil depletion, over-farming and a host of other factors (GMOs, etc.), eating better (more vegetables, let's say) doesn't necessarily have the same healthy effect that it once did. That is, it is much harder to get all of the nutrients that once were found in abundance in things like spinach in the 60s. You would have to eat bunches and bunches more of the spinach to approximate the same nutrient density of spinach from the 60s. This is one of the main reasons why some health professionals (my doctor included), recommend a decent multi-vitamin.

The point I think Rock was trying to make is people rely too much on supplements instead of trying to obtain their nutrients from whole foods which is always a better course of action. I'm not saying taking a multi and/or supplements is bad but don't use them as a way of not eating foods rich in those nutrients.

rubberbiscuit

My doctor and my dietician both recommend that I take a multivitamin and calcium per day, so that's good enough for me. It was explained to me that it is very hard to take in enough vitamins through diet alone, especially when you are putting yourself in a calorie deficit. It's not doing any harm to take it, but it's probably doing me some good.

acogg

I take my supplements with food. I doubt my body can sort out the difference between food vitamins and pill vitamins.

Chief_Rocka

here's the thing about "eating better." Due to soil depletion, over-farming and a host of other factors (GMOs, etc.), eating better (more vegetables, let's say) doesn't necessarily have the same healthy effect that it once did. That is, it is much harder to get all of the nutrients that once were found in abundance in things like spinach in the 60s. You would have to eat bunches and bunches more of the spinach to approximate the same nutrient density of spinach from the 60s. This is one of the main reasons why some health professionals (my doctor included), recommend a decent multi-vitamin.

As far as I know, the information on micronutrients would be for today's food. Are you suggesting that getting all or most of what you need from today's food products is impossible?