If you’re part of the one-third of Americans who start their day with a multivitamin, you’re not alone in this common practice. Yet the reality behind this widespread routine might surprise you. “Most people would be better off just drinking a full glass of water and skipping the vitamin,” advises Dr. Pieter Cohen, an associate professor of medicine at Harvard Medical School and an internist at Harvard-affiliated Cambridge Health Alliance. Beyond the financial savings, avoiding these supplements means you won’t fall prey to deceptive advertising tactics. For the typical adult in the United States, a daily multivitamin fails to deliver significant health advantages, as highlighted by the US Preventive Services Task Force (USPSTF). Their analysis, which examined 84 studies involving nearly 700,000 participants, revealed minimal or no proof that vitamin and mineral supplements aid in preventing cancer or cardiovascular diseases like heart attacks and strokes, nor do they help avert premature death. “We have good evidence that for the vast majority of people, taking multivitamins won’t help you,” notes Dr. Cohen, a specialist in dietary supplement research and regulation.
Why do so many individuals cling to the habit of swallowing a multivitamin each morning? According to an editorial accompanying the USPSTF review, surveys indicate people turn to vitamins to maintain health, boost energy levels, or achieve a sense of reassurance. These convictions are rooted in a compelling story about vitamins being wholesome and natural, a narrative that has persisted for almost a hundred years. “This narrative appeals to many groups in our population, including people who are progressive vegetarians and also to conservatives who are suspicious about science and think that doctors are up to no good,” explains Dr. Cohen.
The marketing of dietary supplements often relies on unverified assertions. Vitamins are inexpensive to produce, allowing companies to allocate substantial funds to advertising, Dr. Cohen points out. However, because the FDA regulates dietary supplements as food rather than as prescription or over-the-counter medications, the agency only oversees claims related to disease treatment. For instance, supplement manufacturers cannot state that their product “lowers heart disease risk.” Yet they are permitted to include phrases like “promotes a healthy heart” or “supports immunity,” along with ambiguous promises about alleviating fatigue and low motivation. “Supplement manufacturers are allowed to market their products as if they have benefits when no benefit actually exists. It’s enshrined into the law,” says Dr. Cohen. It’s prudent to observe the legally mandated disclaimer on every product: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.” But even the strong wording in this disclaimer—”not intended to diagnose, treat, cure, or prevent”—doesn’t appear to influence how consumers interpret marketing messages.
While multivitamins generally aren’t beneficial, they are typically not harmful either. Dr. Cohen suggests that the money spent on these supplements could be more effectively used to buy nutritious foods. So, who might actually require a multivitamin or specific supplements? There are exceptions to consider. Highly restrictive diets, gastrointestinal conditions, or certain weight-loss surgeries that impair nutrient absorption are examples of situations where a multivitamin or individual vitamins might be advised. A daily vitamin D supplement could be necessary for individuals with insufficient sun exposure. If you have a low red blood cell count (anemia), your doctor might recommend an iron supplement.
In summary, for most adults, the daily multivitamin offers little beyond psychological comfort. By understanding the evidence and recognizing when supplements are truly needed, you can make more informed choices about your health and wellness routine.
