Recent scientific findings indicate that while daily multivitamins may not extend lifespan, they can significantly improve 'healthspan'—the number of years lived in good health. A study published in Nature Medicine found that taking a daily multivitamin could slow biological aging, reducing an individual's biological age by approximately four months over two years compared to a placebo.
This research builds on a 2024 Harvard University study, known as the Cosmos trial, which observed a 60% reduction in cognitive decline over three years in participants who took daily multivitamins, as measured by memory and problem-solving tests. Aidan Goggins, a pharmacist and nutritionist, noted that these studies demonstrate benefits beyond simply adding years to life.
Older adults may experience a greater positive impact from multivitamins due to age-related decreases in nutrient absorption. Certain vitamins like A, C, and E are believed to protect brain cells, while B vitamins are linked to lower levels of homocysteine, a protein associated with an increased risk of dementia.
Goggins also highlighted that individuals with restricted diets, such as vegetarians and vegans, or those with malabsorption issues like celiac or Crohn's disease, could benefit from multivitamins as a nutritional safety net. Additionally, people taking certain medications, including proton pump inhibitors (PPIs) for acid reflux or GLP-1 agonists for weight loss, might find them helpful as these drugs can interfere with nutrient absorption.
When evaluating multivitamin products, Goggins provided insights into several options:
Centrum Advance 50+ Multivitamins & Minerals, costing about 16 pence per day, was rated highly for its formulation, which is similar to the one used in the Cosmos brain research. While the vitamin D dosage in the UK version is lower than in the study, the combination of B vitamins, zinc, and magnesium is considered particularly beneficial for cognitive health in adults over 50.
Heights Vitals Multivitamin, priced at £1.33 per day, offers higher-quality nutrient forms, including methylated B vitamins, and a substantial dose of vitamin D. However, Goggins cautioned against the inclusion of iron, which can hinder the absorption of other minerals, and expressed skepticism about the proven benefits of its delayed-release capsule technology.
Tesco Health Multivitamins & Iron, a budget option at 4 pence per day, provides 100% of the recommended amount for 13 key nutrients. However, it lacks iodine and selenium, which are important for thyroid and immune function and are often deficient in the UK population, and its vitamin D dose is considered insufficient.
AG1, a 'super powder' costing £2.63 per day, received a low rating. Despite claiming over 70 ingredients, its formulation includes less beneficial components like apple powder and pea protein, lacks vitamin D, and hides the doses of plant extracts in proprietary blends, making it difficult to ascertain their effectiveness. The inclusion of probiotics was noted as unnecessary for the benefits seen in longevity trials.
PatchMD Multivitamin Patches, at 68 pence per day, were rated poorly due to a lack of evidence supporting transdermal vitamin and mineral absorption. Research suggests only certain fat-soluble molecules can penetrate the skin effectively, and water-soluble vitamins and most minerals are not efficiently absorbed this way.
MaryRuth’s Organic Women’s Multivitamin Liposomal, costing 65 pence per day, uses liposomal technology, which can aid the absorption of certain nutrients like vitamin C and B vitamins. While it offers a palatable liquid format and a decent formulation with 25mcg of vitamin D, Goggins noted that most of its vitamins are already well-absorbed forms, and there's nothing specific making it beneficial for women.
Holland & Barrett Multivitamin Gummies, priced at 23 pence per day, are easy to take but tend to have lower nutrient doses and higher sugar content. They may also lose up to 25% of vitamin C during processing.
BetterYou Multivitamin Daily Oral Spray, at 34 pence per day, offers a convenient format with iodine, selenium, and a good dose of vitamin D (20mcg). While some nutrients might be absorbed through the mouth lining, much of the dose is likely absorbed through the gut. Faster absorption is not considered a significant benefit for improving nutrient status over time.