The recommended 11 benefits and side effects of multivitamins (3 points to note before purchasing):
Table of Contents
What are multivitamins?
As the name suggests, multivitamins are a combination of various nutrients, containing at least 13 essential vitamins and 16 minerals necessary for maintaining health.
These nutrients are required for thousands of enzyme reactions in the body, or they act as hormones, signaling molecules, or structural elements, used for growth, maintenance, or regulation of physiological responses.
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Learn more about vitamins：Understand the functions of the vitamin family once and for all, take a closer look at the true faces of the 14 vitamins.
Which groups most need multivitamins?
As of now, there is no evidence to recommend that everyone should take multivitamins. However, certain groups may benefit from supplementation due to changes in physiological conditions or dietary habits.
Elderly individuals: Digestive and absorptive abilities tend to decrease gradually with age, making deficiencies in vitamin D, calcium, and vitamin B12 most common.
Vegetarians: Some nutrients are primarily found in animal products, making vegetarians more prone to deficiencies in vitamin B12, calcium, zinc, iron, and vitamin D.
Pregnant or breastfeeding women: During these stages, there is a greater need for nutrients to support the growth of new life, but it's also important to avoid the harmful effects of excessive intake (such as potential negative impacts on the fetus from excess folic acid and vitamin A).
What are the evidence-based benefits of multivitamins?
1. Beneficial for Osteoporotic Hip Fractures:
Osteoporotic hip fractures, which are fractures of the proximal femur, often occur in elderly individuals with osteoporosis after a fall (affecting 18% of women and 6% of men globally).
Hip fractures bring significant societal and individual economic burdens. Although hip fractures represent only 14% of all fragility fractures, they result in substantial losses, estimated at up to $15 billion annually.
After a hip fracture, the risk of death from other causes increases 5 to 8 times, and the cumulative mortality rate one year after the fracture ranges from 20% to 40%, with higher rates in men. Only 30% to 40% of patients regain functional status.
A systematic review and meta-analysis (including 8 observational studies with a total of 80,148 participants) indicated a significant association between taking multivitamins and a reduced risk of osteoporotic hip fractures.
Conclusion: The use of multivitamins is associated with a lower incidence of osteoporotic hip fractures, but further randomized controlled trials are needed to confirm its effectiveness as a preventive measure.
2. No Benefit for Cardiovascular Disease:
Cardiovascular disease remains the leading cause of death worldwide, comprising 48% of all deaths despite a significant decrease in mortality rates over the past few decades (38% in men, 54% in women).
Age, sex, family history, and race are major cardiovascular risk factors. Although they cannot be directly treated, stratifying risk is still important for medication efficacy and adherence.
A systematic review and meta-analysis (including 18 clinical trials and prospective cohort studies with a total of 2,019,862 participants) found no overall association between multivitamin/mineral supplementation and cardiovascular disease mortality, coronary heart disease mortality, stroke mortality, or stroke incidence.
Additionally, subgroup analyses (categorized by mean follow-up time, mean age, duration of use, sex, population type, exclusion of patients with a history of coronary heart disease, dietary adjustments, smoking adjustments, physical activity adjustments, and study location) also showed no association between multivitamin supplementation and cardiovascular disease or coronary heart disease mortality.
Conclusion: As of now, there is no evidence that the use of multivitamins can prevent or treat cardiovascular disease.
3. Reduced Incidence of Autism Spectrum Disorder:
Autism spectrum disorder (ASD) is a neurodevelopmental disorder believed to be multifactorial, resulting from interactions between genetic and non-genetic risk factors. It affects approximately 1% to 2% of the population, with males being affected more frequently than females at a ratio of 2 to 3:1.
Children with ASD are typically identified before the age of 3 and exhibit deficits in social, language, and non-verbal communication. These unique social behaviors include reduced eye contact/facial expressions and gestures, poor emotional regulation or difficulty understanding others' emotions, and restricted interests and repetitive behaviors such as rocking or hand-flapping.
A systematic review and meta-analysis (including 5 observational studies with a total of 231,163 child participants) indicated a significant reduction in the likelihood of children developing autism spectrum disorder when their mothers took multivitamin supplements during pregnancy.
Conclusion: Prenatal multivitamin supplementation is associated with a lower risk of ASD in children.
4. Beneficial for Blood Pressure Regulation:
Blood pressure refers to the pressure measured within the arteries of the systemic circulation. It is typically measured using a sphygmomanometer in millimeters of mercury (mmHg).
Systolic blood pressure (SBP) represents the maximum pressure within the arteries when the heart contracts and pushes blood throughout the body. Diastolic blood pressure (DBP) represents the minimum pressure within the arteries when the heart relaxes between beats. Maintaining blood pressure within normal ranges is essential. Blood pressure between 140/80 mmHg and 159/99 mmHg is categorized as stage 1 hypertension, while blood pressure between 160/100 mmHg and 179/109 mmHg is categorized as stage 2 hypertension.
A meta-analysis (including 12 randomized controlled trials with a total of 23,207 participants) indicated that supplementation with a variety of vitamins and minerals could reduce SBP and DBP.
Subgroup analyses showed that the blood pressure-lowering effects of multivitamin and mineral supplementation were significant primarily in patients with chronic diseases or hypertension. For these patients, the weighted mean difference (WMD) in SBP and DBP was -6.29 mmHg and -2.32 mmHg, respectively.
Conclusion: Supplementation with multivitamins may have a positive effect on blood pressure regulation in patients with chronic diseases or hypertension, but further research is needed to confirm this due to the limited sample size.
5. Beneficial for Cognitive Function:
Enhancing cognitive function and slowing cognitive decline have become one of the most interesting topics in human society because having good memory, attention, creativity, and intelligence is desired by everyone as key factors for success and self-improvement.
A meta-analysis (including 10 studies with 3,200 participants) indicated that supplementing with multivitamins could improve immediate free recall memory but did not show significant benefits in other cognitive domains such as delayed recall memory or language fluency.
Another meta-analysis focused on children under 16 years old (including 20 studies) suggested that supplementation with multiple micronutrients may help improve fluid intelligence (the ability to solve new problems) and academic performance.
Conclusion: Supplementation with multivitamins may have a positive effect on cognitive function, but the benefits depend on the dosage of nutrients and the nutritional intake level of the participants, requiring further research for confirmation.
6. Beneficial for Age-Related Macular Degeneration:
Age-related macular degeneration (AMD) primarily involves the degeneration of the retinal pigment epithelial cells in the central part of the retina. It is a major cause of vision loss and blindness in individuals over 60 years old, with a prevalence rate of up to 35% in those over 80 years old. Major risk factors include ethnicity, gender, hypertension, genetics, diet, and sunlight exposure.
A Cochrane Review (including 5 studies with 76,756 participants) indicated that supplementing with multivitamins cannot prevent or slow the onset of AMD.
Another Cochrane Review (including 19 studies) suggested that for patients with AMD, supplementation with multivitamins could slow down the progression of the disease.
Conclusion: The evidence for the effectiveness of multivitamin supplementation in preventing AMD is inconclusive, but it may slow down the progression of the disease in individuals who already have it.
7. Breast Cancer Incidence:
Breast cancer is the most common cancer in women, primarily occurring in the ducts or lobules of the breast tissue.
The occurrence of breast cancer is associated with both genetic and non-genetic factors. Apart from mutations in the BRCA1 and BRCA2 genes, non-genetic factors include age at first menstruation, age at first childbirth, number of pregnancies, breastfeeding history, smoking, radiation exposure, oral contraceptive use, hormone replacement therapy after menopause, high-fat diet, and obesity.
An observational study conducted on Swiss women suggested that the use of multivitamins might increase the risk of developing breast cancer.
However, a more comprehensive meta-analysis (including 27 studies with 355,080 participants) indicated that supplementing with multivitamins did not significantly increase or decrease the incidence of breast cancer, showing no significant association between the two.
Conclusion: There is no causal relationship between multivitamin intake and breast cancer events, but more cases or randomized controlled studies are needed to confirm the results.
8. Stress Reduction:
People face various forms of stress every day, whether it's from work, family, relationships, or emotional sources.
Each individual perceives and responds to stress differently. While some may excel under pressure, most people experience fear or even performance impairment when stressed. The best way to cope with stress is by adopting proactive stress management strategies.
A double-blind placebo-controlled study (lasting 8 weeks, involving 50 men) found that oral supplementation with multivitamins helped reduce overall stress, anxiety, and depression scores. Additionally, alertness and daily happiness were also enhanced.
Another controlled study (lasting 4 weeks, involving 76 women) indicated that oral supplementation with multivitamins improved scores on the Depression, Anxiety, and Stress Scale (DASS), with the most significant improvement observed in stress reduction.
Conclusion: Supplementing with multivitamins may potentially reduce stress indices, but more large-scale experiments are needed to confirm these findings.
9. Beneficial Chronic Fatigue Syndrome
Chronic Fatigue Syndrome (CFS) has a medical definition, which is persistent fatigue of unknown cause lasting for more than 6 months, often accompanied by headaches, joint pain, gastrointestinal discomfort, sore throat, swollen lymph nodes, cognitive impairments, and abnormal sensations.
Although the pathophysiology of CFS is multifaceted, increased oxidative stress and low-grade chronic inflammation are widely accepted. [Note 6]
An observational study (involving 38 women of reproductive age) suggested that a combination of vitamins not only helped improve fatigue and related quality of life questionnaire scores but also reduced fatigue, sleep disturbances, autonomic nervous system symptoms, headache frequency and intensity, and infection issues. [Note 5]
It may also enhance antioxidants: the level of superoxide dismutase, which could be a safe and readily available adjunctive therapy option.
* Conclusion: Combination vitamins may have effects on improving Chronic Fatigue Syndrome, but further large-scale experiments are still needed for confirmation.
10. Improving Cancer Survival Rates
Malnutrition is a common issue among cancer patients, affecting more than 85% of patients, and approximately 20-40% of cancer cases result in death due to malnutrition rather than cancer itself. [Note 8]
In some severe cases, malnutrition may progress to cancer cachexia, characterized by weight loss, muscle wasting, impaired immune function, weakness, and anorexia.
Malnutrition also often affects patients' ability to tolerate treatment and fight infections. Therefore, establishing a comprehensive nutritional care plan and actively supplementing nutrition is crucial for improving survival rates.
An observational study (with a follow-up period of 7.1 years, involving 7,728 invasive breast cancer patients) suggested that compared to non-users, taking combination vitamins (including minerals) helped reduce cancer mortality by 30%. [Note 7]
* Conclusion: Observational studies have found an association between the use of combination vitamins and lower breast cancer mortality rates, but the authors mention that further validation of the results is needed in the future.
11. Lowering the Risk of Cataracts
Cataracts, age-related cataracts, are currently the leading cause of vision impairment and blindness, and they represent the highest healthcare expenditure among all eye diseases, accounting for approximately 60% of total eye-related expenses.
Factors related to cataracts include smoking, diabetes, sunlight exposure, body mass index (BMI), medication use, and hormone replacement therapy. [Note 9]
It is estimated that in the United States alone, over 20 million people suffer from cataracts, and this number is projected to increase to 30 million by the year 2030.
A systematic literature review and meta-analysis (including 12 studies) found an association between the use of combination vitamins and a lower risk of age-related cataracts, with longer duration of use and older age being more significant factors. [Note 10]
* Conclusion: For the elderly population, the use of combination vitamins is associated with a lower risk of developing cataracts.
Are there any side effects of taking combination vitamins?
For individuals in good health, taking appropriate doses of combination vitamins is very safe and has no side effects. However, possible adverse reactions may include gastrointestinal discomfort, diarrhea, and constipation.
Although allergic reactions to combination vitamins are rare, if symptoms such as rash, itching, swelling (especially of the face, tongue, or throat), dizziness, or difficulty breathing occur after taking them, immediate medical attention should be sought, and delay should be avoided.
Before using any multivitamin product, it's important to consult with a healthcare professional if you intend to take any medication or single-nutrient supplements. This helps reduce the risk of potential interactions or overdoses.
For example:
- Iron should not be used with antacids, bisphosphonates, levodopa, thyroid preparations, and certain antibiotics.
- Folic acid should not be used with antiepileptic drugs.
Here's how to choose a multivitamin that suits you, focusing on the label instructions
(three main points):
1. Ensure the correct dosage of nutrients:
A quality multivitamin should contain at least vitamin C, B1, B2, B3, B6, folic acid, B12, B5, biotin, A, E, D, K, potassium, iodine, selenium, borate, zinc, calcium, magnesium, manganese, molybdenum, and beta-carotene, along with iron. Check whether they meet 100% of the Daily Value (DV) as listed on the label.
Calcium and magnesium levels may vary among brands and typically do not reach 100% of the recommended intake because their larger volumes would result in excessively large pills that are difficult to swallow.
2. The forms of various nutrients:
The form of nutrients can indicate the quality and absorption rate of a multivitamin. The absorption rate refers to how much of these ingredients can be utilized by the body after entering the gastrointestinal tract.
Like medications, vitamins can be either natural or synthetic. Naturally sourced vitamins generally have higher absorption rates than synthetically derived ones. The human body is adept at distinguishing between natural and synthetic nutrients, with natural nutrients being more readily absorbed.
In recent years, some studies have suggested an increased risk of certain diseases associated with the use of certain vitamins, such as vitamins A and E increasing the risk of cancer. Most of these studies used synthetic nutrients, which may lead to rejection by the body and potentially trigger immune reactions, resulting in adverse effects.
You don't need to delve into the chemical forms of various nutrients individually, but certain components are particularly important and worth confirming. Below is a table to help you understand which forms of nutrients are better and have higher absorption rates.
| Nutrients | better form | poor form |
| Calcium | Calcium citrate-malate Calcium pantothenate Calcium Orotate | Calcium Carbonate Calcium citrate Oyster Shell Calcium Calcium Gluconate |
| Magnesium | Magnesium Orotate Magnesium Amino Acid Chelates Magnesium Glycinate Magnesium Citrate | Magnesium Oxide Magnesium Sulphate Magnesium Chloride Magnesium Carbonate |
| Zinc | Zinc Citrate Amino Acid Chelates Zinc Gluconate Zinc Picolinate | Zinc Sulphate |
| Selenium | Selenomethionine Selenium Yeast | Selenite Selenate |
| Chromium | Picolinate Polynicotinate | Chromium Chloride |
| Iron | Bisglycinate Ferrous fumarate Ferrous Gluconate Iron glycine amino acid chelate | Ferrous Sulphate (May cause intestinal discomfort) |
| Vitamin A | Beta-Carotene (plant) | Retinol (animal) |
| Vitamin D | D3 (cholecalciferol) | D2 (ergocalciferol) |
| Vitamin E | D-Alpha Tocopherol (natural) | Dl-Alpha Tocopherol (Artificial) |
3. Presence of Non-essential Synthetic Additives
Many people seem to believe that all ingredients listed in health supplements are safe and beneficial for health. However, this may not be the case. Health supplements often contain excipients during the manufacturing process.
Excipients typically include various chemical additives, preservatives, and colorants. These ingredients are primarily used to facilitate effective binding of various raw materials and expedite the manufacturing process, rather than being for the benefit of consumers. Some additives may even cause allergic reactions.
Moreover, synthetic vitamins are derived from coal tar (a byproduct of petroleum) through a series of chemical processes. The raw materials are inexpensive and easy to mass-produce, making them widely used in health supplements and cosmetics. Whether there are concerns about their use on the human body remains unknown. Therefore, it's essential to be cautious when purchasing such products.
Where can I buy the most recommended multivitamins?
The most recommended place to buy multivitamins is often where strict quality control measures are in place, especially considering recent food safety concerns worldwide. Products from Europe and America are highly sought after due to their stringent quality control standards.
LIVEGOOD, a large pharmaceutical and cosmetic e-commerce platform from our country, has collaborated with manufacturers to develop multivitamins of better quality and healthiness. This is in response to the inflated prices of health supplements by some unscrupulous direct sales companies. LIVEGOOD also offers multivitamins tailored for men, women, and other specific categories.
 | Bio-Active Complete Multi-Vitamin For Men
|
Most men are not getting enough vitamins and minerals in their everyday diets.These vitamin deficiencies can cause all kinds of health problems: a weaker immune system, hair loss, skin problems, poor vision, loss of bone density, even weight gain and other more serious health conditions. That’s why EVERYONE should be taking a high quality multivitamin every day. A good multivitamin will help fill those nutritional gaps, and help prevent a multitude of potential health issues. Our LiveGood BioActive Complete Multivitamin is strategically formulated with the highest quality ingredients at the optimal dosages to give your body 24 different vitamins and minerals that most people are not fully getting from their food…all for a price that everyone can afford. Help boost your immune system, support cardiovascular health, reduce stress and anxiety, maintain healthy eyesight and bone strength, promote healthy aging, and so much more! | |
 | Bio-Active Complete Multi-Vitamin for Women with Iron
|
Most women are not getting enough vitamins and minerals in their everyday diets. These vitamin deficiencies can cause all kinds of health problems: a weaker immune system, hair loss, skin problems, poor vision, loss of bone density, even weight gain and other more serious health conditions. That’s why EVERYONE should be taking a high-quality multivitamin every day. A good multivitamin will help fill those nutritional gaps, and help prevent a multitude of potential health issues. Our LiveGood Bio-Active Complete Multivitamin for Women is strategically formulated with the highest quality ingredients at the optimal dosages to give your body 24 different vitamins and minerals that most people are not fully getting from their food…all for a price that everyone can afford. And because women need more iron to make up for the amount they lose in their menstrual cycle, our Multivitamin for Women includes the highest quality iron for your body. Help boost your immune system, support cardiovascular health, reduce stress and anxiety, maintain healthy eyesight and bone strength, promote healthy aging, and so much more! | |
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