Dietary supplements like multivitamins can help fill nutritional gaps when paired with healthy eating habits. But before starting any new supplement regimen, it’s important to consult with your doctor first.
A recent study found that taking daily multivitamins significantly improved a broad measure of cognition. The benefits were even more pronounced for participants with a history of cardiovascular disease.
They Help Fill Nutritional Gaps
Most multivitamins contain a mix of water-soluble vitamins (like C and B-complex vitamins) and fat-soluble vitamins (like A, D, E, and K). These nutrients support the immune system, help with energy production, and contribute to overall health. Minerals like calcium, magnesium, and zinc also commonly appear in multivitamin formulas. Some multivitamins may also include other important nutrients like iron, potassium, folic acid, and omega-3 fatty acids.
Most people can meet their nutrient needs with whole foods alone, but sometimes supplementation is necessary to fill in gaps. This is especially true for older adults, whose nutritional needs differ from younger individuals. Fortunately, many multivitamins are specially formulated to meet the unique needs of seniors. For example, B12 and Vitamin D are important for seniors, as they play key roles in maintaining energy levels and bone health. Ensuring you get enough of these nutrients through your diet or supplements can make a significant difference in how you feel and function each day.
Taking a multivitamin can prevent vitamin and mineral deficiencies that can lead to more serious health problems down the road. Some common nutrient deficiencies that are associated with aging include osteoporosis, anemia, and low vitamin D levels.
Multivitamins can also help improve mental health. Studies show that some forms of supplemental vitamins can boost cognitive function, particularly short-term memory. Additionally, many multivitamins are formulated with B vitamins, which are thought to reduce anxiety and stress levels and boost mood.
Another way that multivitamins can benefit older adults is by supporting cardiovascular health. Studies have shown that regular consumption of multivitamins can lower cholesterol levels, which can help reduce the risk of heart disease and stroke.
Some conditions, such as celiac disease or short gut syndrome, can make it difficult to absorb certain vitamins and minerals from food. People who follow vegetarian, vegan, or other restricted diets can also have trouble meeting their nutritional needs without supplements. Luckily, most multivitamins are designed to be easily absorbed by the body.
In addition to choosing a quality multivitamin, it’s also important to take them at the right time of day and avoid high doses of certain vitamins. For example, it’s best to avoid consuming multivitamins that contain high levels of vitamin A (listed as retinol on the label). Too much retinol can be harmful to the liver and bones. It’s also a good idea to take your multivitamin with a meal to allow for better absorption.
They Can Help Address Chronic Conditions
As people age, they often need higher amounts of certain nutrients. This is why some multivitamins are formulated specifically for seniors. These supplements may have a more concentrated blend of vitamins and minerals, or they might include extras like herbal ingredients. For example, many seniors need Vitamin B-12 for energy metabolism and to support brain health, while others require calcium for bone health.
These formulas are often labeled “senior multivitamins” or “50+ multivitamins.” When choosing a supplement, it’s important to read the ingredient labels and consider your individual needs. Ideally, you should consult with your doctor to make sure you are getting enough of each nutrient from your diet before taking any supplements.
A trip to the vitamin aisle in a drugstore can be overwhelming. There are countless brands that offer flashy labels and make sensational claims (like fixing vision or helping you live longer). While these products might not be harmful, there is little evidence that they improve health, so the U.S. Preventive Services Task Force doesn’t recommend their regular use.
While there is no single, best multivitamin for seniors, most have higher concentrations of some nutrients and less of others than a general adult version. This is particularly true for supplements that are designed to address common concerns that come with aging, such as bone loss or memory issues.
One of the most interesting findings from recent studies is that daily multivitamins appear to slow cognitive aging in older adults. A study published in the American Journal of Clinical Nutrition involved more than 3,500 participants ages 60 and older who took either a daily multivitamin or a placebo pill. Over the course of three years, they underwent testing to measure their memory and other mental abilities. Those who took the multivitamins saw better results in tests measuring immediate recall than those who didn’t take a supplement.
While the results were promising, it’s important to remember that these pills do not replace a balanced diet and healthy lifestyle. The same goes for any supplements that you decide to take. When shopping for a new multivitamin, look for one that offers high-quality ingredients and is free from harmful contaminants. It’s also worth looking for a supplement that has been independently tested and certified by a third party.
They Can Be Overused
While it’s important to get a majority of the vitamins and minerals you need from whole foods, there is some evidence that taking multivitamins can benefit seniors. However, the benefits of a vitamin supplement can be overstated. Several factors can affect the body’s ability to absorb nutrients. This can include age, certain conditions and medications. A loss of appetite can also interfere with your ability to get the nutrients you need from your diet alone.
In addition, the absorption of some vitamins can be affected by certain diseases or medications you might take. For example, a common side effect of some cancer medications is that they can prevent the body from absorbing vitamin C.
This is why many doctors recommend a multivitamin for healthy people who may not be able to eat enough of certain foods. Most multivitamins provide enough of the recommended dietary allowance (RDA) in each tablet, and it’s rare for a person to overdose on these supplements. In addition, if you do decide to try a multivitamin, it is best to stick with one that does not have more than 200% of the RDA.
Senior multivitamins contain complexes of ingredients tailored to the specific needs of this group of individuals. You can find senior-specific multivitamins that have added ingredients like glucosamine, omega-3, melatonin and saw palmetto. These extras can help with specific health concerns, such as vision and joint health, that become more prevalent as you age.
While there’s little, if any, proof that multivitamins can prevent chronic disease, a study published in January strengthened the idea that they can at least improve cognitive function. Researchers found that older adults who took a daily multivitamin containing Centrum Silver performed better on tests of overall and episodic memory.
It’s important to get all the nutrients you need through your diet. In fact, the best multivitamins for men and women are those that contain most of the 13 essential vitamins and minerals: vitamin A, B, C, D, E and K. You can find a wide range of high-quality multivitamins at CVS, including ones made specifically for seniors.
They Can Be Harmful
Some vitamins can be toxic at high doses. This typically occurs when a person takes more of a nutrient than the body requires. It’s important to understand the upper limit for each vitamin and mineral and to never take a multivitamin with more than this amount. This helps prevent side effects such as stomach upset or liver damage.
It’s also important to talk to a doctor before starting any supplements. They can help you find a multivitamin that works well with your diet and health conditions. In addition, they can help you avoid supplements that may have negative interactions with certain medications or cause harmful side effects.
Most multivitamins are safe for most people, but some can be harmful if you’re taking too many or if you’re at a higher risk for some conditions. For example, people who are at risk of heart disease should not take calcium supplements, because high doses can increase your risk of a heart attack. Similarly, smokers should not take large doses of vitamins A and C because they may raise your risk for lung cancer.
Some vitamins can be beneficial, such as vitamin E and beta carotene for eye health and to prevent age-related macular degeneration. However, multivitamins have not been shown to prevent diseases like dementia and Alzheimer’s or lower the risk of death overall. Instead, a healthy diet is the best way to prevent disease and prolong life.
