Do Multivitamins Work?

Why Aren’t Multivitamins Effective?

If multivitamins were benefiting our health we would expect to see that reflected in the previous statistics but we don’t.  Why? At this point, we don’t know for sure why multivitamins aren’t effective but there are several likely explanations. It could be that our diets are so insufficient on average that the amount of additional nutrients provided by multivitamins is not enough to make a difference or it could be that nutrients in multivitamins are poorly absorbed.  It’s also possible that the chemical forms of the nutrients in a multivitamin are not as bioavailable (compared to forms in food) or don’t have the same synergy with other nutrients typically found together in foods.  On the flip side, there could be more competitive binding in the forms found in a multivitamin, meaning we aren’t absorbing all of the nutrients.  It’s also possible that there are important nutrients in foods that we don’t formulate into multivitamins which are the key difference (such as fiber, fatty acids, phytonutrients such as beta-carotene etc.)  More than likely the reasons multivitamins don’t provide the same benefits, with respect to various medical conditions, as obtaining nutrients from the foods we eat, is some combination of the above or all of the above. While it’s possible there could be a well-formulated multivitamin out there that is capable of overcoming these issues, on average the science shows that multivitamins do not. And, since the Food and Drug Administration (FDA) does not regulate these supplements, the quality across multivitamins is not consistent.

When to Supplement?

It’s crucial to emphasize that targeted supplementation, which is advised by healthcare professionals based on specific nutrient deficiencies identified through laboratory tests, remains an essential component of overall health management. There are numerous scenarios where nutritional supplements are warranted; for instance, prenatal vitamins have proven highly effective in minimizing the risk of neural tube defects such as spina bifida. Supplementation may also be advisable for older adults who experience age-related decreases in absorption of specific nutrients or for those following diets which limit access to specific nutrients, such as vegans or vegetarians. Supplementing with vitamin D can also be beneficial when testing shows we are deficient. That’s why it’s advisable to consult with a healthcare professional regarding the necessity of specific nutritional supplements based on your body needs. However, it’s essential to recognize that supplements cannot compensate for an overall diet lacking in essential nutrients. Bottom line – these studies strengthen the case for eating a well-balanced diet focused on nutrients (aka Nutrivore) and following a healthy lifestyle.

Check out this video where I share all my thoughts on multivitamins!