A daily multivitamin may slow key markers of biological aging in older adults, according to a new study published in Nature Medicine. This research offers a potential avenue for improving healthspan – the period of life spent in good health – as populations worldwide age.
The results showed that, after two years of regular consumption, the aging process was reduced by approximately four months compared to those who did not take the supplement.
The impact was primarily observed in individuals whose biological age exceeded their chronological age, a group in which the slowing of aging was more pronounced.
Howard Sesso, an epidemiologist at Brigham and Women’s Hospital in Boston and co-author of the research, explained that the purpose of this operate is “not only to identify how to live longer, but also how to live better.” Sesso cautioned that the data cannot yet be directly linked to clinical outcomes, but highlighted that “the intervention with multivitamins appeared to follow that trajectory over two years.”
Cardiologist Eric Topol shared the study on his social media account, noting that a daily multivitamin “slowed epigenetic aging in a randomized trial after 2 years; the effect was little (~2 months) and was not observed with the cacao extract supplement.”
The study, part of the COSMOS trial conducted in the United States, followed 958 generally healthy participants with an average age of 70 years for a period of two years. Researchers collected blood samples at the beginning, 12 months and 24 months to analyze biological age through five epigenetic clocks evaluating DNA methylation. These clocks, considered biomarkers, allow for a precise determination of the rate at which biological aging progresses compared to chronological age.
Analysis revealed that daily multivitamin consumption reduced the rate of aging measured by approximately four months, compared to those who did not take supplements. The slowing was especially evident in those already showing signs of accelerated biological aging.
The effect of the supplement was statistically “small,” according to the research team. However, consistency across at least two of the five epigenetic clocks is significant, as both are used to predict the risk of mortality, explained Steve Horvath, creator of one of these clocks. Epigeneticist Chiara Herzog of King’s College London added that, “at a population level, even small differences can be meaningful.”
The study determined that the benefit of multivitamins is more pronounced in those who, at the start of the follow-up, already showed a mismatch between their biological and chronological age. Herzog found this data particularly interesting, raising the question of whether the effect reflects a slowing of deterioration or could also imply, to some extent, a reversal in the progression of biological age.
While the result establishes an association between daily multivitamin intake and a slowing of epigenetic markers, the biological cause behind this phenomenon is not yet fully understood. Sesso emphasized that it is crucial to analyze how overall diet and nutritional intake patterns influence the modification of epigenetic clocks. In his words: “It would be interesting to compare whether taking a multivitamin is done with a healthier diet.”
Another essential line of research is evaluating whether this slowing of biological aging translates into tangible health benefits or a decrease in disease. Herzog stated: “I think that’s the next most vital step we really need to incorporate into the research.”
Despite the progress made with this study, the authors insist that it is still too early to link changes in epigenetic clocks with observable clinical outcomes. Sesso cautioned that larger investigations are needed to confirm these benefits: “The field itself is evolving and trying to understand how epigenetics relates to clinical outcomes.” The epidemiologist said that obtaining more data and larger-scale studies will likely happen in the near future.
Multivitamin and mineral supplements are used worldwide with the goal of increasing daily nutrient intake and supplementing dietary deficiencies when the diet does not meet the body’s needs. However, research shows that their consumption has concrete benefits only in specific circumstances and does not significantly reduce the risk of chronic diseases, according to the National Institutes of Health (NIH).
Scientific studies have evaluated whether taking multivitamin and mineral supplements reduces the incidence of cancer, heart disease, osteoporosis, lung diseases, mental disorders, or even mortality. In most of the investigations compiled by the NIH, the observed effect has been null or insignificant in preventing these conditions: taking supplements does not reduce the risk of developing them.
A relevant observation is that people who use supplementation also tend to consume more vitamins and minerals through diet alone than those who do not take supplements. This means that the additional benefit that multivitamins may provide to the general population is debatable.
Multivitamin and mineral supplements come in various forms and under different names, such as multivitamins or simply “vitamins.” They include combinations of vitamins and minerals, and sometimes other ingredients, with each component playing a unique biological function.
While they help raise the amount of micronutrients consumed, there is a risk of exceeding the recommended intake of some elements such as iron, vitamin A, zinc, niacin, or folic acid. This occurs especially if the product contains high doses or if the person already obtains significant amounts through food.
The NIH warns that “multivitamin and mineral supplements should not replace the consumption of a variety of foods that are important for a healthy diet.” Whole foods offer, in addition to micronutrients, fiber and other substances with potential beneficial effects not found in packaged formulas.
The NIH highlights that there is specific, concrete utility for supplements in particular contexts:
- Women who may grow pregnant should consume 400 mcg of folic acid daily through supplements or fortified foods. This practice reduces the risk of birth defects in the brain and spinal cord of the future child.
- During pregnancy, daily supplementation with multivitamins and minerals can help meet the needs of folic acid, iron, iodine, and vitamin D. Sometimes, it is recommended to add specific supplements of iodine and choline, nutrients that are not always present in sufficient quantities in prenatal preparations.
- Pregnant women following a vegetarian or vegan diet need medical advice to integrate vitamin B12 and omega-3 fatty acids DHA and EPA, which are not found in conventional plant foods.
- Vitamin B12 deficiency in breastfeeding mothers requires providing vitamin B12 supplements to the breastfed baby. It is necessary to offer 10 mcg (400 IU) of vitamin D daily to all infants who do not receive enough fortified formula.
- People over 50 should incorporate vitamin B12 through enriched foods or supplements, as the ability to absorb vitamin B12 from natural foods decreases with age.
- Following restrictive or low-calorie diets, or having conditions that affect nutrient absorption, may make the use of a multivitamin and mineral supplement advisable, always under medical supervision.
- From 60 years of age, the consumption of these preparations can contribute to the maintenance of cognitive function, memory and other mental skills.
Finally, the NIH insists: multivitamin and mineral supplements, by themselves, are not equivalent to a balanced diet and should not replace the consumption of varied foods. Their use should be based on professional guidance and consider individual circumstances to avoid excesses and take advantage of their potential benefits safely.
