Are Multivitamins Necessary for Healthy Individuals?
- Curtis Baker
- Mar 3
- 3 min read
Multivitamins are one of the most commonly used supplements, with many people taking them as part of their daily routine to support overall health and prevent disease. However, recent research suggests that for generally healthy individuals, multivitamins may offer little to no benefit. If you maintain a balanced diet and have no diagnosed nutrient deficiencies, taking a daily multivitamin might not be necessary.
*Note - this post is for informational purposes only. There is a time and a place for multivitamins and for some people in certain contexts they can be extremely important. This post is not a substitute for professional medical advice.
Limited for Longevity Benefits
A large-scale cohort study published in JAMA Network Open examined data from three major prospective studies involving over 390,000 generally healthy adults with up to 27 years of follow-up. The study found that long-term, daily multivitamin use was not associated with a reduced risk of death from any cause (Loftfield et al., 2024). In contrast, they found a very small, but statistical increase in mortality rates during the study in those taking multivitamins. This challenges the widespread belief that multivitamins contribute to longevity. The findings indicate that for those without underlying health conditions, the routine use of multivitamins may not provide meaningful health advantages.
No Clear Cardiovascular Benefits
Another major analysis, a systematic review and meta-analysis published in Circulation: Cardiovascular Quality and Outcomes, reviewed data from 18 studies involving over 2 million participants. The results showed that multivitamin and mineral supplementation did not reduce the risk of cardiovascular disease (CVD), coronary heart disease (CHD), or stroke (Kim et al., 2018). This suggests that individuals taking multivitamins to protect their heart health may not be gaining the benefits they expect.
Does One Size Fits All?
Multivitamins do not target specific underlying deficiencies but instead try to supplement everything, often at high doses. Multivitamins do not take into account the individual’s specific health needs.
Vitamin A & Those with History of Smoking
Vitamin A has been studied for its potential impact on lung cancer risk, particularly among smokers. A 2008 study published in the American Journal of Epidemiology found that high vitamin A supplementation in high-risk individuals was linked to an increased risk of lung cancer.
Those with a Prostate
Zinc supplementation has been examined concerning prostate cancer risk. A 2005 study indicated that men who consumed high doses of supplemental zinc had a higher risk of developing advanced prostate cancer compared to nonusers.
Iron
While correcting an iron deficiency is generally good for longevity, supplementing iron without a diagnosis of deficiency may lead to excess levels of iron. High levels of iron can be inflammatory and there is an optimal balance. A 2024 study found that both low and high iron intake was associated with lower longevity. The optimal intake per day was around 12 mg per day for longevity. However, between taking a multivitamin and dietary iron intake many people consume above this amount.
Understanding the Role of Diet and Lifestyle
While multivitamins contain essential nutrients, they do not replace the benefits of a nutrient-rich diet. Whole foods provide vitamins, minerals, fiber, and phytonutrients that work together in ways that supplements cannot fully replicate. A well-balanced diet that includes a variety of fruits, vegetables, lean proteins, healthy fats, and whole grains is the best way to support long-term health.
Other lifestyle factors, such as regular physical activity, maintaining a healthy weight, managing stress, and getting adequate sleep, play a much larger role in disease prevention than taking a daily multivitamin.
When Might a Multivitamin Be Useful?
Although multivitamins may not be necessary for most healthy individuals, they can be beneficial in certain situations, including:
Nutrient Deficiencies: If a blood test confirms several deficiencies, targeted supplementation may be helpful.
Restrictive Diets: People following vegetarian, vegan, or highly restrictive diets may lack certain nutrients like vitamin B12, iron, or zinc.
Pregnancy: Prenatal vitamins, which contain folic acid and other key nutrients, are essential for fetal development.
Malabsorption Conditions: Those with conditions like celiac disease, Crohn’s disease, or certain gastric surgeries may require supplementation to absorb nutrients properly.
Aging Population: Older adults may have difficulty absorbing nutrients such as vitamin D and B12, making targeted supplementation useful in some cases.
The Bottom Line
For generally healthy individuals, the evidence does not appear to support multivitamin use for improving longevity or preventing major diseases like cardiovascular disease. A well-rounded diet and healthy lifestyle choices remain the most effective ways to maintain good health. However, if you have specific dietary gaps or medical conditions, consulting with a healthcare provider can help determine if supplementation is appropriate for your individual needs.
If you are unsure about your nutrient status, a comprehensive evaluation, including bloodwork and dietary assessment, can help guide the best approach for optimal health.
