I grew up taking multi-vitamins and continued consuming them into adulthood. Then, one day my mother told me that they served me no benefit and may even be detrimental to my health. This was a surprise.

As a good daughter, I took what she said to heart. But I also needed to do some of my own digging.

So, what’s the verdict? Are multivitamins good or bad? Here’s what I found out.

What Do Multi-Vitamins Contain?

Multi-vitamins contain different nutrients depending on the brand. They may contain vitamins and minerals that assist in enzyme and hormone production.

Some may boost immunity and aid with nerve and organ function. The nutrients may also play a role in vital processes such as reproduction, growth, and maintenance.

In addition to vitamins and minerals, some multi-vitamins also contain fatty acids, herbs, and amino acids.

Multi-Vitamins and Heart Health

The Physicians Health Study researched 14,000 middle aged male doctors who took a daily multi-vitamin for over a decade and found it did not reduce the risk of heart attack and stroke in participants nor did it have any effect on mortality.

Another study tracked 1,708 heart attack survivors who took a multivitamin or a placebo for up to 55 months. The rate of heart conditions and heart-related deaths were similar for both groups.

Multi-Vitamins and Cancer

An analysis of research of over 450,000 people showed that multi-vitamins were not effective in lowering the risk of heart disease or cancer.

Other studies have shown that multi-vitamins can lower cancer risk in certain participants. However, a recent 2022 study showed that men (and not women) who consumed a daily multi-vitamin presented a higher cancer risk.

Multi-Vitamins and Mental Health

Some studies have shown that multivitamins can improve memory in older adults. Others show they can improve mood as vitamin deficiencies have been linked to low mood.

However, a 12-year study involving 5,947 men found that multivitamins did not reduce the risk of mental decline. Another study showed that they had no effect on mood.

Can Multivitamins Be Bad for You?

Multivitamins are generally safe, but they can cause unwanted side effects. For example, vitamin A and D toxicity can occur. It’s also possible that you can experience conditions if excess amounts of a vitamin are consumed.

You should also avoid fat-soluble vitamins as the fat is hard to flush out of your body and may accumulate in your liver.

The Final Verdict

With a lot of conflicting information on the consumption of multivitamins, you may be wondering, what’s the bottom line?

First, it’s worth noting that your doctor may prescribe certain supplements for certain conditions. For example, calcium may be recommended if you are at risk for bone loss. Iron may be prescribed if anemia is an issue. And folic acid is always recommended during pregnancy.

However, with multivitamins being a $12 billion a year industry, you may be better off spending your money on some nutrient-packed foods. Items like fruits, vegetables, and whole grains have been shown to be more beneficial than supplements.

After reading this article, will you be changing your supplemental choices?