Do multivitamins help with healthy ageing?

For cognition, the evidence is strongest. Multiple randomised trials show that multivitamins improve memory and general cognition in older adults¹. This is one of the more consistent findings in this field of research.

For cancer risk, there is a cautiously positive signal. A meta-analysis of three large trials, including COSMOS and PHS2, found a small but statistically significant risk reduction, but the effect was visible in men and not in women². Keep that nuance in mind.

On cardiovascular health and mortality, a multivitamin does little to nothing. A six-month study tested a combination of ten popular supplements plus a multivitamin in healthy adults. There was no effect whatsoever on blood pressure, blood lipids, blood sugar or inflammatory markers³. Both randomised and observational studies confirm that multivitamins do not reduce overall mortality¹.

There is one safety signal that deserves serious attention: a meta-analysis linked multivitamin supplementation to a higher risk of faster progression of macular degeneration, an eye condition¹. If you have a predisposition to that condition, this is a relevant factor in the decision.

Finally: standard multivitamins usually contain too little vitamin D to achieve adequate levels in older adults in nursing homes; doses below 20 micrograms per day are insufficient for that purpose⁴. And only around 11% of 2,877 Chinese centenarians studied used any supplements at all⁵, although this says nothing about cause and effect. Guidelines acknowledge that a multivitamin can be a practical way to fill nutritional gaps in people with a modest diet, but food always remains the first choice⁶.