Multivitamins can’t compensate for a bad diet…but there are some benefits
Are multivitamins of any benefit, or do they just make expensive urine?
In a recent Australian study involving nearly 70,000 people, the researchers were specifically interested in understanding whether multivitamins, fish oil or calcium supplements, could reduce the risk of heart disease and obesity. Their findings were particularly interesting…[1]
First let's take a look at some of the existing research on multivitamin use and other dietary supplements.
What does the existing research say?
To date, studies assessing the health benefits of multivitamins have been mixed. Overall most studies find that multivitamins offer some,[2,3] or no benefit at all.[4] However, what’s most concerning is that some studies have found that multivitamin use is associated with worse health outcomes and shorter lifespan in certain populations.[5] One explanation given for the negative results observed in some studies is that people who use multivitamins may incorrectly assume that they can therefore enjoy a poorer quality diet, counting on the multivitamin to compensate for their poor choices.
What does this new study add?
The assumption that multivitamins can compensate for a poor diet is not supported by the aforementioned study. This particular study was designed to determine whether an individual's existing diet influenced the health benefits of dietary supplement use.
It was found that in those who had a relatively healthy diet, the use of multivitamins, fish oil and calcium supplements reduced the risk of heart disease or obesity. However for those who had a relatively poor diet, there was no overall benefit.[1]
In essence, the use of dietary supplements appeared to enhance the benefits seen from a healthy diet, but could not compensate for a bad one.
What is the key message?
Many individuals may choose to use multivitamins where they perceive that there are shortcomings in their diet. This research suggests that vitamin supplements simply can't replicate the benefits seen from a healthy diet.
Why?
Well, one explanation is that food is much more complex than 20 vitamins and minerals found in a typical multivitamin supplement. A health promoting diet considers the quantity and quality of the carbohydrates, fats, proteins, vitamins, minerals, and a range of other food chemicals.
While the research may not be settled about the relative benefits of multivitamin use, there is no doubt that the choices we make about food have profound impacts on our health. Importantly, there is no one-size-fits-all approach. The practitioners at Whole Health work with each client to determine which dietary practises will promote optimal health, in their unique situation. Paleo, vegan, keto, mediteranean… our practitioners can help to sort the fact from fad.
Xu, X., Shi, Z., Liu, G., Chang, D., Inglis, S. C., Hall, J. J., ... & Parker, D. (2021). The Joint Effects of Diet and Dietary Supplements in Relation to Obesity and Cardiovascular Disease over a 10-Year Follow-Up: A Longitudinal Study of 69,990 Participants in Australia. Nutrients, 13(3), 944.
Rautiainen, S., Rist, P. M., Glynn, R. J., Buring, J. E., Gaziano, J. M., & Sesso, H. D. (2016). Multivitamin Use and the Risk of Cardiovascular Disease in Men. The Journal of nutrition, 146(6), 1235–1240.
Blumberg, J. B., Bailey, R. L., Sesso, H. D., & Ulrich, C. M. (2018). The evolving role of multivitamin/multimineral supplement use among adults in the age of personalized nutrition. Nutrients, 10(2), 248.
Macpherson, H., Pipingas, A., & Pase, M. P. (2013). Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 97(2), 437–444.
Mursu, J., Robien, K., Harnack, L. J., Park, K., & Jacobs, D. R. (2011). Dietary supplements and mortality rate in older women: the Iowa Women's Health Study. Archives of internal medicine, 171(18), 1625-1633.