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    Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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  • Nutrition-wise blog

  • March 6, 2008

    Multivitamins — Are they the best thing for you?

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

50 comments posted

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Do you take a multivitamin? Or a single vitamin, mineral, or combination supplement? If so, you are in the company of tens of millions of U.S. adults.

Why do you take them? Most people say it makes them feel healthier or they believe it will prevent chronic diseases, or colds and flu. But you may be surprised to know that what is in your bottle and on the label is not strictly regulated. And there is no system in place to collect reports of adverse affects.

Over the past few years there has been increasing evidence that multivitamins and single or combination type vitamin/mineral supplements may not provide the health benefit sought by you, the consumer. In some cases the opposite or no beneficial effects have been reported.

Alarming to think that vitamin or mineral supplements could actually cause more harm than good. An example of this is the use of beta carotene by smokers actually increased the incidence of lung cancer. This is echoed by a recent study out of the University of Washington that reports the use of multivitamins, vitamin C, vitamin E and folate did not reduce the risk of lung cancer.

It is not all bad news though; there are studies to support the use of folate (folic acid) prior to and during pregnancy in the prevention of neural tube defects in the developing fetus. And history has proven that vitamins and minerals play a critical role in our health — the reason we know about the benefits of vitamins and minerals in food is because of the major discoveries in disease prevention such as vitamin C and scurvy and thiamine, a B vitamin, and beri beri (a wasting type disease).

This may leave you wondering if those vitamin mineral supplements in your medicine cabinet are doing what they should or even worth your money.

Let's look at this way — do you eat a well balanced diet? If so, you may not need a multivitamin and if you take one as a "safety net" know that you may exceed what your body needs or can use.

Are you concerned about a chronic disease? If so, making changes in your diet and exercise habits, not smoking and following through with recommended screenings by your physician are more likely to benefit your overall health picture.

Consider your current state of health, talk to your doctor and/or dietitian, and weigh the possible benefits and risks of a multivitamin and mineral supplement for you.

To your health,

Katherine

50 comments posted

blog index

  • March 6, 2013 8:20 a.m.

    A reliable way to gather hysterical nonsense is to consult public opinion on the subject of food.

    - Herbert

  • January 15, 2013 10:23 a.m.

    Ohhhh, Nooo ! Alert the media ! "In some cases". "MAY not". Gasp ! Why isn't the TV news constantly warning us of this horrible threat to our health ? I'm 60, and I've been taking vitamin / mineral supplements, as what you call a safety net, since I was knee high. I admit,I can't run a marathon or lift 300 lbs over my head, but do I need to ? Modern physicians are 99 % pill-pushers for the drug manufacturers. Don't eat "convenience food", get some exercise, and take a few of those "safety nets". Thank you. Live long, and prosper.

    - Tom

  • January 15, 2013 3:41 a.m.

    I am not sure why this article suggests to talk to your doctor or dietitian about the benefits and risks of taking a multivitamin and mineral supplement. Why on earth would I talk to a doctor who has absolutely no education or training in NUTRITION. Doctors are like the general public when it comes to nutrition they watch doctor oz and listen to advertising on television and eat foods full of MSG, aspartame, and genetically modified organisms all lovingly approved by the FDA, the supposed watchdog and gatekeeper of healthy food and drugs. Doctors are not trained in nutrition they are trained to hand out pharmaceutical synthetic drugs. Most doctors think vitamins and minerals are quackery....Well, I've got news for you, it is biochemistry. The body is powered by vitamins and minerals at a cellular level...not by drugs...drugs simply mask symptoms and temporarily give the patient the illusion of health, an illusion that Houdini couldn't even have pulled off...deaths attributed to prescription drugs used as directed conservative estimates are 106,000 per year. Vitamins and minerals don't even average 1 provable death...call the poison control center and get the numbers! This article is a sham. Talk to a biochemist if you want to know how your body works, not a doctor or dietitian. It has been proven that most of the symptoms mainstream medicine categorizes as disease is actually nutritional deficiencies or toxicity. You can't cure a nutritional deficiency with drugs.

    - Jason

  • January 3, 2013 10:23 p.m.

    How long does the break between vitamin taking have to be? how many times I have to take vitamins in a year?

    - Alex

  • November 6, 2012 2:05 p.m.

    I'm not sure the purpose of the article as it pertains to the description of Multi-Vitamins effectiveness on preventing disease. There has never been any statement by anyone, anywhere, at any time that taking vitamins can reduce the risk of lung cancer for smokers. It's absolutely absurd to plant the seed of doubt amongst a population that clearly cannot decide for itself how to eat properly (over 30% of Americans are overweight or obese), and tell them it might not be in their best interest to take a multivitamin. Sure, taking copious amounts of fat soluble vitamins and heavy metals are NOT ok, but vitamin C? There's this funny little blurb on the bottom of every vitamin bottle in the US that tells you its not meant to diagnose, treat, cure, or prevent any disease, the F.D.A. forces them to put it on the bottle. So, to sum up the article, if I smoke, taking a multivitamin won't prevent lung cancer, got it, thanks. Think I'll keep taking my GNC multivitamin, while you check the validity of writing such an article, check back with you in 50 years when there is actual RESEARCH!

    - Sam

  • March 13, 2012 10:51 a.m.

    Mary: Caffeine is not considered a vitamin, nor a mineral - nor is it considered an essential nutrient. So it doesn't necessarily enhance nutritional status. Caffeine is a stimulant, and evidence of its benefits/risks are conflicting. It is accepted that it increases alertness and may enhance athletic performance (depending on the sport). But in some people and in high enough doses it may have adverse effects (headache, anxiety, sleeplessness) and trigger heart beat irregularities. If you drink caffeinated beverages and take a supplement with caffeine, you may be getting more caffeine than your realize. Thanks for your question.

    - Jennifer Nelson

  • March 12, 2012 1:07 p.m.

    Is caffeine good in a multivitamin? I was taking a multivitamin by Eniva called VIBE Cardiac & Life, it contains 2.5 cups of caffeine out of 32 oz. please respond.

    - mary

  • December 31, 2011 7:21 p.m.

    Everyone should do a little research on the lack of vitamins and minerals in our food. Farming practices (certain fertilizers inhibit a plant's ability to absorb minerals from the ground), shipping (most fruits and vegetables ripen when they are not attached to the ground), processing, and packaging all contribute to a great decrease in the amount of vitamins and minerals that actually make it into our bodies. When you add to this that the standard American diet is FAR from being "well balanced", (remember, they call it "standard" because that is the way most of us eat), most of us need to get more vitamins and minerals. I have recently started taking a vitamin and mineral supplement and I feel better and have more energy. I will never stop.

    - Greg

  • May 5, 2011 6:02 p.m.

    Need your help. Read your comments on multi-vitamins. Was helpful, but much more helpful if you recommended a handful that met your requirements. There are so many products out there, that some real guidance would have been more meaningful

    - Larry

  • March 16, 2011 1:24 p.m.

    I came across this Mayo article in the middle of reading the vitamin and supplements chapter in "Denialism." All right, I looked for it because of what I read. The problem is largely anecdotal "evidence" against facts. Unfortuantely Mayo gives us few of the latter. Do read "Denialism" if you care what you put in your body, and for good measure "White Coat, Black Hat" and "Our Daily Meds" for the same reason. I'm 76, a survivor of prostate and bladder cancers and down to just a multivitamin with full support of my docs. Next annual appointment I'll ask about dumping the vitamins and enjoying my healthy diet even more. Eat well, join the Y.

    - Ron

  • October 3, 2010 1:52 p.m.

    This article makes no sense. I'm going to recommend everyone stick with the standard thing: eat a healthy, balanced diet, and get your vitamins that way. Taking a basic vitamin/general supplement can help supplement anything extra you're missing, but don't use it to try and fix a bad diet.

    - Matt

  • September 17, 2010 12:15 p.m.

    all this is very confusing for someone who wants to know whether taking food supplements is beneficial or not. I guess that in the contemporary health care no advice is unanimously agreed upon... and people's comments make it even more confusing!

    - Toufic

  • June 13, 2010 2:47 p.m.

    I know some people who sell Amway and they take a large amount of supplements (at least 20 different ones) they also propose an energy drink from that business that is loaded with B vitamins they say is needed by an elderly alzheimers relative. the energy drink is also caffeinated and they say the alzheimers patient should drink 4 per day. It doesn't make sense to me and also I think they are trying to make money off this alzheimers patient. They also have him taking ginko, Q10, Omega, Perfect Water, and a multi vitamin. Do you think this 80 year old alzheimers patient needs this, or do you think someone is selling Amway to just make money?

    - judy

  • March 31, 2010 8:57 p.m.

    There is a great deal of information out there, it would be nice if we followed a more 'European' model and applauded the help these things (vitamins and herbal supplements) offer many people. Perhaps creating some jobs regulating purity and consistent dosage in the industry, but letting people decide what to put in their own bodies.Check out Pub Med, medlineplus, and other reputable websites, many libraries have well documented books of drug interactions and herbal preparations and vitamin information.. they can also help direct you to a reputable source for such information. Medical educational institutions need to embrace the helpfulness of these items and respect the differences of each persons body. Partner to help find out what works, don't condemn. There is data out there on how many persons use these things (and swear by them) yet don't tell their doctors due a perceived disrespect for their choices.....better we should all be dedicated to what works (get a good medical librarian, demand courses at medical schools, make sure you seem open minded to your patients and demand that testing on vitamins and herbal preparations be conducted). I think the 'horse is already out of the barn'.

    - Marena

  • March 31, 2010 8:21 a.m.

    What the body does not need can be eliminated. Trust in the wisdom of the body - flesh is not dumb. And results have proven that treatment of desease with so-called mega vitamin therapy is an excellent modality. Now the question is: When is the Mayo Clinic coming on board an Orthomolecular Chair?

    - Sally

  • March 23, 2010 8:58 a.m.

    I am a 68 yo female. Eat a healthy diet, exercise and maintain a normal weight. Never smoked, seldom drink. Taken a multi-vitamin daily since a young child. After reading your e-mail I discontinued my multiple vitamin and I have had more energy, slept better and feel wonderful. Also, there has been a royal blue ring in my toilet for months. After discontinuing the multiple vitamin, it has disappeared--pretty expensive urine I think!

    - Doris

  • March 19, 2010 2:09 p.m.

    I was taking extra vitamin C along with juices that had up to 130% of the daily recommended dosage and my iron levels became worringly high.

    - Romeo

  • March 19, 2010 7:01 a.m.

    You people, and the medical community in general, are ready to sound alarms, suggest dire possibilities but unwilling (unable) to offer useful directions. How about some firm suggestions supported by data. Surely there have been studies on the efficacy of multivitamins and other supplements. Yes?

    - Bob

  • March 18, 2010 Noon

    I've been taking a multivitamin, 500 mg vitamin "C", "B" complex vitamins; and calcium with "D" for years. I was told vitamins "A" and "D" are stored in your body so be careful not to take more than your body needs daily. "B" vitamins are water soluble and are eliminated by your body daily. Vitamin "C" is also water soluble. Read your labels carefully. Produce that is shipped: how many vitamins are left after sitting on trucks and in a wharehouse for days? By the time it gets to a supermarket the vitamins are gone. The trick is to buy from your local farm when available. During the winter months I buy frozen vegetables and feel they are better than so called "fresh."

    - Bea

  • March 17, 2010 7:06 p.m.

    I find My HMO Drs never agree that my Conditions (Side effects) caused by for Example 40mg Omeprazole Caused Rapid Heart Beat after about being on them for 2 months had to be admitted to ER and ICU to bring pulse back to Normal.Later I read the Lit given to me when I got the Med and there it was--Rapid Heart Beat as psbl Side Effect I called my Dr and he did not agree w/me that that was the Cause.About 3 weeks ago started getting severe Stomach Cramps and Vomitting - called Dr said if continues got to Urgent care and take Maalox never mentioned it could be the Omeprazole.I called Pharmacist my Symptoms listed as #1 complaint called my Gastro DR (I have Ulcers)he also did not agree it was the Omeprazole.Im about to give up on asking Drs - best to call your Pharmacist and t/w your Cab Driver. My Cab Driver told me he has been drinking Aloe Vera Juice for Ulcers and Digestive health for years and no more Stomach Distress. Went to Wall Mart bought a Gallon of Pure Aloe Vera - no sugar cut down to only 1 cap of Omeprazole and started w/4 oz of the juice in the morning or sip throughout the day as I do not like the taste but guess what it works I feel much better watch what I eat but found I can eat a Hamburger and or a spicy Burritto and no problem - have to be careful though and dont stuff myself.(Been on Aloe Vera Juice about 1 week now) Also found out some Mexican Super Mkts have the Aloe Vera Gel Or plant and you can peel it and Dice and eat like A Salad.

    - Benny Sr

  • March 17, 2010 6:50 p.m.

    Alarm! Alarm! But no facts or information of substance.

    - Ron

  • March 17, 2010 12:27 p.m.

    In my 20's I was a skinny malnourished woman working full time but always tired and irritable. Late 20's started taking multiple vitamins/minerals, gained to normal weight and felt 100% better. Enabled me to continue working to age 65. I'm now 74 and still living independently, driving, shopping, etc. and feel and look great! I highly recommend taking the recommended doses of vitamins for all ages. (Your body will eliminate anything you ingest not needed.)

    - Jean

  • March 17, 2010 8:04 a.m.

    I currently take a daily multivitamin, 3 Niacin caps and nine (9) 1000mg Fish oil caps daily as prescribed by my Cardiologist! My previously elevated LDL cholestorel levels have dropped like a rock and are now normal. My HDL levels have risen to normal. After diagnosis of Stage 3 Folicular Lymphoma in 2003 and taking 8 rounds of Chemo (Retuxan Chop), having a heart attack in 2006 and undergoing Angioplasty and Stent implantation I can say without a doubt that taking supplements along with modifying my diet and walking has improved my health 100% and at 47 y/o I have never felt better in my life. My suggestion is to talk to your Primary Care Physician before starting any aggressive vitamin regimen but don't count out taking supplements as part of your daily overall health improvement plan. Do everything in moderation including vitamins, diet and exercise. Moderation and consistency are the keys to success in keeping healthy and staying out of the hospital. And most importantly staying alive for those we love!

    - Mark

  • March 17, 2010 6:53 a.m.

    Ooo, you hit a hot button there. With all the meds that are pushed at us in this country with little or no advice for life style changes, you're telling us to beware of supplements?!!!

    - Survivor

  • March 17, 2010 1:53 a.m.

    Well,i think multivitamins are helpful they have been here since long.We need to have some kind of moderation as my mother says excess of evrything is bad.

    - mrinal

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