Do Multivitamins Work? What an MD Wants Women Over 50 To Know

We’ve all been told to take our vitamins. Whether tucked away in our medicine cabinets or lining the drugstore aisles, multivitamins promise a boost of essential nutrients to support overall health. But do multivitamins work? And if so, what benefits can they provide for women over 50? To learn more, we spoke with Brynna Connor, MD , Healthcare Ambassador at NorthWestPharmacy.com , to uncover how multivitamins compare to a balanced diet, what to look for and whether they can truly enhance your well-being.

Do multivitamins work?

“Some of the most common benefits that multivitamins claim to offer are boosting or supporting the immune system, improving or restoring joint function, aiding in weight loss , maintaining eyesight and addressing or fixing nutrient deficiencies,” explains Dr. Connor.

However, she notes that evidence supporting their efficacy remains mixed. “For example, a 2012 study [in JAMA ] of more than 14,000 male doctors with daily multivitamin use found that ‘taking a daily multivitamin did not reduce major cardiovascular events, stroke or mortality'," she says. "However, a study conducted in 2015 [in The Journal of Nutrition ] that looked at women 40 and older found a link between multivitamin use and ‘reduced cardiovascular disease mortality’ when the multivitamin was taken for more than three years.”

Overall, Dr. Connor says there are few downsides to taking multivitamins. The most common she sees in patients are “constipation, diarrhea or upset stomach, but usually nothing worse than that.”

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Do multivitamins work better than a balanced diet?

While multivitamins may work to a degree, they should not replace a healthy diet. "It’s recommended that you get your daily nutrient intake from a balanced diet that consists primarily of whole foods," Dr. Connor notes. "The nutrients, vitamins and minerals in whole foods are in their natural form, which often means they’re more easily absorbed and readily available for the body to use."

That said, it's not always possible to get all the nutrients you need from diet alone. This can be "due to current food sources, allergies, underlying medical conditions or socioeconomic situations," explains Dr. Connor. In these cases, a multivitamin may be beneficial.

Consult your healthcare provider to determine if a multivitamin is right for you. "There are risks of multivitamins, such as a nutrient overdose or an adverse reaction to medication," Dr. Connor cautions. "That's why you should speak to your doctor before starting a new multivitamin to ensure there are no possible contraindications or risks due to underlying health conditions and/or family history."

Who are multivitamins good for?

“The vast majority of healthy adults don’t need to take a multivitamin,” explains Dr. Connor. “However, older adults, vegans or vegetarians , women who are pregnant or breastfeeding and individuals with dietary issues and/or restrictions may benefit from the use of a multivitamin.”

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What to look for in a multivitamin

If you and your doctor decide multivitamins may work for you, you'll want to find a quality supplement that suits your needs. “The FDA doesn’t regulate supplements — including multivitamins — so the actual amount of each ingredient listed on the label can vary,” explains Dr. Connor. She recommends considering the following:

• Quality and reputation: “It’s important to look for multivitamins tested by a third party, such as USP (US Pharmacopeial Convention Dietary Supplement Verification Program) or ConsumerLab.com ,” says Dr. Connor. These will “have a Certificate of Analysis (COA) seal printed on the label, indicating to the consumer that the multivitamins contain the ingredients listed and are free of contaminants.”
• Age and gender: “For women over age 50, I like the idea of taking a multivitamin with the Bs in it — B vitamins! — for certain as those are often depleted in women over the age of 50,” suggests Dr. Connor. Other important nutrients include “selenium, a mineral that helps as an anti-inflammatory and antioxidant to fight free radicals and [help] with thyroid health, and also chromium to help regulate blood sugar, insulin sensitivity and weight maintenance."
• Form: Multivitamins come in various forms, including tablets, capsules and gummies. Choose a form that suits your preference and ease of swallowing. One to try: Nature Made Multi for Her 50+.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .