Rethinking Your Morning Routine
If you’re among the 100+ million Americans who take a multivitamin, it might be time to ask: is it actually doing anything?
A new study from the Cochrane Database of Systematic Reviews—one of the most trusted sources in medical research—suggests that for most healthy adults, multivitamins may not deliver the benefits people expect, especially when it comes to preventing chronic diseases like heart disease, cancer, or cognitive decline.
So, should you toss the bottle or keep popping that daily pill? Here’s what the science really says.
The Study That Sparked the Buzz
Researchers reviewed hundreds of clinical trials involving multivitamins and supplements. The takeaway: there’s no strong evidence that taking a multivitamin daily leads to better health outcomes for most people.
Specifically, the study found:
- No clear reduction in cancer risk
- No major benefit for heart health
- No improvement in memory or slowing of cognitive decline
- Some supplements may even increase risks when taken in high doses (like vitamin E or beta-carotene)
That doesn’t mean vitamins are useless—just that they’re not a silver bullet. For people with specific deficiencies or conditions, targeted supplements still play an important role. But for the average healthy adult, nutrients from food still reign supreme.
Why So Many Still Take Them
Despite the data, multivitamins remain incredibly popular. Many people say they take them to:
- “Cover their bases” nutritionally
- Support immune health
- Boost energy
- Improve skin, hair, or nails
And let’s be honest: it feels good to take a little step toward wellness each day. But the truth is, that psychological benefit may be the biggest one.
Doctors say this mindset isn’t harmful—as long as supplements don’t become a substitute for healthy eating, exercise, sleep, and routine medical care.
When a Multivitamin Does Make Sense
There are a few groups for whom multivitamins or specific supplements may still be recommended:
- Pregnant people: Folic acid is crucial to prevent birth defects
- Older adults: May benefit from vitamin D and B12
- People with dietary restrictions (vegans, for example)
- Those with malabsorption issues (like celiac or Crohn’s disease)
If you fall into one of these categories—or are unsure—your best move is to talk to a healthcare provider, who can recommend blood tests or specific supplements if needed.
What’s Better Than a Pill?
If you’re in generally good health, here’s where to focus instead of relying on a multivitamin:
- Eat a variety of colorful fruits and vegetables
- Choose whole grains and lean proteins
- Get your vitamin D from sunlight or food (like fortified dairy)
- Limit ultra-processed foods
- Stay active and hydrated
In short: real food beats pills almost every time. And while multivitamins likely won’t hurt, they may not help much either—especially if they’re just giving you expensive urine.
