Healthy aging includes making healthy choices, such as regular social interaction, eating nutritious foods and managing health care proactively. It also includes taking daily multivitamins, especially if you don’t get enough of certain nutrients from your diet.
But does this practice really help to promote longevity? A new study in JAMA Network Open finds that long-term daily multivitamin use doesn’t significantly improve mortality risk.
Bone Health
The body needs many nutrients to maintain healthy bones, including calcium, vitamin D, phosphorus and magnesium. Eating a balanced diet with fruits, vegetables, nuts and seeds helps to ensure adequate intakes of most of these nutrients. However, a multivitamin can provide a safe way to supplement these nutrients as we age and help to avoid deficiency.
Studies have shown that a low serum 25(OH)D level is associated with poor musculoskeletal function, including increased risk of falls and fractures, weakness and reduced mobility. The skeletal system is made up of complex structures that are constantly changing. During growth, calcium and vitamin D are critical for the development of peak bone mass. Chronically low dietary calcium intakes after this time can accelerate bone loss and increase the risk of osteoporosis [64].
Osteoporosis is characterized by weak, porous bones that are prone to breakage and is caused by the loss of bone tissue. It is estimated that over 53 million adults in the United States have osteoporosis, a condition that affects both men and women of all ages and races. [65] Osteoporosis is related to insufficient intakes of calcium and vitamin D, as well as other factors such as poor physical activity and a high dietary sodium intake.
It is also important to consider that the aging process can also cause changes in the composition of bone, and this can result in an increased risk of osteoporosis. This is because adipose tissue can release fatty acids into the bloodstream, which may affect the absorption of calcium and other minerals in bone.
Research has shown that regular exercise can improve bone health and strength in older adults, and it is especially important to do resistance training. In fact, short bursts of high-intensity exercise, such as jogging or jumping, can be more effective at improving bone health than longer bouts of lower-intensity exercise such as walking. In addition, it is helpful to participate in exercises that promote balance and coordination, such as tai chi. Several studies have shown that a combination of vitamin K, vitamin D and calcium can be beneficial in maintaining bone health.
Cognitive Support
For many people, the reason they take multivitamins is to support their cognitive health. However, research shows that taking them doesn’t provide any benefits. One study that followed 6,000 men and women over 65 found that those who took multivitamins didn’t have better memory or cognitive functioning than those who didn’t. Another study found that high levels of social engagement, such as visiting friends or volunteering, were associated with better cognitive performance in old age.
Researchers believe that the reason for this is because cognitive decline occurs as a result of multiple factors. These include genetic, lifestyle and environmental factors. These can be mitigated through healthy lifestyle habits, such as eating a nutritious diet, exercising regularly, not smoking and drinking moderately, and maintaining a positive attitude. Regular cognitive training can also help.
Despite this, there is still a lot of hype around the benefits of taking multivitamins to maintain cognitive function. One problem is that there are no long-term studies of this. This is because longitudinal studies are expensive and difficult to do. In addition, the results may not be applicable to real-life situations, since there are differences between different groups of people.
The best way to support your brain is to eat a balanced diet that includes lots of vegetables, fruit and fish, as well as whole grains. These are rich in vitamin E, vitamin K and folate. It is also important to avoid sugary foods and beverages and to drink plenty of water.
A multivitamin is a supplement that contains thirteen vitamins and fifteen minerals. These nutrients are essential for good health and work together to produce hormones and enzymes, boost your immunity and keep the nerves and organs working properly. They are available in pharmacies, large discount stores and supermarkets, and online. They are usually taken once or twice daily as a tablet, capsule, chewable gummy or powder. Multivitamins are low-risk and don’t have to be prescribed, although the Therapeutic Goods Administration (TGA) does regulate them. Before you buy a multivitamin, check the label for nutrient content and safety warnings. Some vitamins and minerals can cause side effects, such as tooth staining, increased urination, stomach bleeding and an unusual or unpleasant taste in your mouth. Some can be harmful in large doses, and they can interact with certain medications, including anti-depressants, NSAIDs (such as ibuprofen and naproxen) and diuretics.
Immune Function
In the world of quick fixes, it’s easy to get swept up in the promise that taking a multivitamin will prevent age-related decline. However, when it comes to the health of your body and brain, these supplements are only part of a balanced lifestyle that includes healthy eating and regular exercise.
In fact, some studies have found that the most beneficial use of multivitamins is to help maintain adequate levels of certain nutrients if your diet isn’t rich enough in those foods. These supplemental nutrients, like vitamin D, calcium, omega-3 fatty acids and antioxidants, play a crucial role in maintaining bone health and cognitive function.
Moreover, some studies have shown that taking multivitamins can reduce cancer risk and other chronic diseases. For example, the Physician’s Health Study II randomized trial showed that participants who took a daily multivitamin had an eight percent lower rate of total cancer compared to those who did not take a supplement.
Research has also shown that the use of multivitamins may increase the activity of macrophages in the brain, which are cells of the innate immune system that destroy harmful bacteria and dead cells. This is important because as you age, your macrophages’ ability to perform this function decreases, which may lead to higher rates of oxidative stress and other chronic disease states.
Another key benefit of multivitamins is that they provide a convenient way to ensure adequate intake of essential vitamins. Since it is often difficult to meet nutrient needs with the typical American diet, many people take multivitamins to make sure that they are getting all of the vitamins and minerals that they need. This is especially true for older adults, as the nutritional needs of this group are unique and often changing over time.
Ultimately, the best thing that you can do to support healthy aging is to follow a well-rounded lifestyle that includes a nutritious diet, regular exercise and plenty of sleep. Choosing a quality multivitamin that is specifically formulated for your age and gender can help ensure that you are getting all of the vitamins and minerals that you need to maintain optimal health.
Overall Health
In the study, researchers analyzed over two decades of participant data to see whether those who took multivitamins had a lower risk for mortality than their counterparts who didn’t take them. They accounted for factors like age, gender, race and ethnicity, smoking status, coffee and alcohol intake, exercise level, body mass index (BMI), education and family history of cancer.
The results showed that taking daily multivitamins did not reduce mortality risk. However, the researchers note that it is difficult to draw conclusions from the study because it was an observational study and does not prove causation. Moreover, there was no diversity among the participants, making it hard to determine what the results might mean for a broader population.
Although the study found that taking multivitamins did not improve longevity, it may still be beneficial for some people. If you’re unable to consistently get all the necessary vitamins and minerals from food, it may be wise to consider supplementation if dietary intake is insufficient. This can help fill nutritional gaps and ensure you’re supporting your overall health effectively.
Filingeri also notes that it’s important not to overdo supplementation, as too much of a vitamin can be harmful. In particular, taking mega-doses of vitamins can interfere with your ability to absorb other nutrients in your diet, and could cause toxic effects if taken over an extended period of time.
For those interested in taking a multivitamin, it is recommended to speak with your doctor or pharmacist to find one that is safe and appropriate for you. It is also important to remember that a multivitamin does not replace healthy habits, including exercising and eating a nutritious diet.
In fact, the Physicians’ Health Study II randomized trial of nearly 6,000 men over the age of 65 revealed that those who took multivitamins were actually at greater risk of cognitive decline than those who didn’t take them. Despite the negative results, it’s still not clear whether taking multivitamins will prevent disease or help you live longer, but they do provide many other benefits.
