The latest major study, published at the end of 2013 in the journal Annals of Internal Medicine, states directly: "Stop wasting money on (multi)vitamins!"
A group of scientists analyzed over 40 years of data in this study and came to a rather unpleasant conclusion – most people derive no benefits from them. And what's worse – some supplements may even be harmful to our health.
Multivitamins – who really needs them?
According to the National Institutes of Health (NIH) in the United States, 40% of Americans regularly take multivitamins. This number translates to around 130 million people who consume supplements daily, even though most of them have no vitamin deficiencies. Similar trends are observed in Slovenia – various surveys indicate that over 30% of adults regularly take dietary supplements.
The main reason? Advertising. Beautiful people with dazzling smiles, claiming that a tablet gives them energy for the whole day. But the truth is more complex.
Science says otherwise
One of the most impactful analyses, published in The Journal of the American Medical Association (JAMA), reviewed over 20 different studies and found that multivitamins do not decrease the risk of heart disease, cancer, diabetes, or other common diseases of modern times. They also had no effect on improving memory, reducing fatigue, or preventing aging.
Scientists especially emphasized that the effects of antioxidants – such as vitamins A, C, E, and beta-carotene – are often overestimated. For example, a major study from 2004 showed that people who took higher doses of these vitamins died more frequently than those who did not.
Yes, you read that correctly!
When supplements become dangerous
A study published in the New England Journal of Medicine states that over 23,000 people end up in the emergency room annually due to complications related to dietary supplements. Most commonly, this involves overdosing – when people take too many vitamins, especially those that accumulate in the body (e.g., vitamins A, D, E, and K).
Vitamin A is an excellent example. In small amounts, it is essential for vision and skin. But if taken in excess, it can cause headaches, nausea, liver damage, and even fetal defects in pregnant women. The same applies to beta-carotene, which is commonly added as a natural coloring agent in dietary supplements – a study on 29,000 smokers showed that those who took beta-carotene supplements had an 18% greater risk of lung cancer than those who did not.
The Antioxidant Paradox – when it turns against us
Many people take multivitamins because they have heard that they contain antioxidants that are supposed to scavenge harmful free radicals and protect the body from diseases. However, there is an interesting paradox here.
Scientists call this the antioxidant paradox. When excessive amounts of antioxidants are introduced into the body, the natural balance between free radicals (which the body also produces) and the mechanisms that regulate them is disrupted. Simply put – our immune system becomes lazy because supplements take away its work. This leads to slower responses to attacks by viruses, bacteria, and other harmful agents.
So why do people still feel better?
The answer is simple: the placebo effect. This is a psychological phenomenon where just the belief in the effectiveness of a medicine (or supplement) causes the body to respond positively. And this is not insignificant – research shows that the placebo effect can account for up to 60% of the effect of a real medication in certain issues such as fatigue, low mood, and stress.
So, if someone feels better after taking a multivitamin – it may not necessarily be due to the vitamin itself. But rather due to the belief that it will help. And sometimes, that's perfectly fine. But in the long run – the body needs real nutrients, not just pills.
What about athletes and the elderly?
Of course, there are exceptions. Athletes undergoing increased physical exertion can lose certain vitamins through sweating (e.g., B vitamins, C). Similarly, older people often have difficulty absorbing certain nutrients, such as vitamin B12. In such cases, supplementation may be sensibly recommended by a doctor.
But for the average adult who eats a somewhat balanced diet, experts say: supplements are not necessary.
What to do?
Instead of tablets, capsules, and powders, we can obtain vitamins and minerals much more affordably – through regular food.
- Vitamin C: found in red peppers, citrus fruits, strawberries, broccoli.
- Vitamin A: in eggs, dairy products, liver, orange vegetables (carrots, pumpkins).
- Vitamin D: produced by the body with the help of sunlight (15–30 minutes of sun exposure daily); also found in oily fish (sardines, salmon), eggs, mushrooms.
- Vitamin B12: in meat, eggs, milk – vegans, who often need supplementation, should pay particular attention here.
- Iron: in red meat, legumes, spinach.
- Zinc: in nuts, meat, seeds, dairy products.
And some practical tips:
- Eat at least 5 different types of fruits and vegetables every day.
- Drink enough water (1.5–2 liters per day).
- Exercise regularly, even walking counts.
- Avoid excessive amounts of sugar, alcohol, and processed foods.
What do experts say?
Dr. Edgar Miller, a physician and professor at Johns Hopkins University, says: "If you eat a balanced diet, you don't need multivitamins." And he adds: "With the money you spend on supplements, buy yourself apples and broccoli instead."
Similarly, Dr. Eliseo Guallar, another author of the 2013 study, also believes: "There is no evidence that multivitamins prevent diseases or extend life."
Good to know ...
Multivitamins have become a symbol of modern health – quick solutions in the form of a pill. But when we look at the evidence, we realize that most of these supplements are completely unnecessary – at best, they are harmless, and at worst, they are even dangerous.
So next time you're tempted by the colorful boxes and promises of more energy in the pharmacy aisle, consider a colorful plate of fruits and vegetables. And if you need motivation: every euro you save on supplements, spend it on healthy food, exercise, or good sleep instead.
These are the real vitamins.
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