Four Good Reasons to Take a "Multi" Regularly

Consistent 'Multi' Use Has Multi-Benefits

A number of recent studies add to the body of evidence that taking a multiple vitamin and mineral supplement daily is an important and healthful habit.

In the first study, U.S. Department of Agriculture researchers confirm that diet alone cannot ensure that people 50 and older meet their vitamin and mineral needs (1). The investigators found that less than 1/2 of the 4,384 adults studied took supplements daily. Those who did met recommended levels for most nutrients including vitamins A and C, the B-vitamins, zinc and iron. In contrast, many non-users had low intakes for a variety of nutrients.

Multi Users May Lower Their Cataract Risk

A number of studies have reported a lower occurrence of cataract in regular users of multi-vitamin and mineral supplements. Even though the high dose antioxidants tested in the cataract portion of the Age-Related Eye Disease Study (AREDS) failed to show a benefit, a recent analysis of this trial shows that multis may delay cataract progression (2).

In addition to getting a placebo or high dose antioxidants, 2/3 of AREDS participants elected to take a multi vitamin and mineral supplement containing RDA-level potencies that was offered to everyone. After accounting for factors that might bias the results, the researchers found that multi users had a 16% lower risk of developing any type of cataract, or of cataract progressing. For the most common type of age-related cataract, nuclear cataract, a 25% risk reduction was seen. The risk reduction for cortical cataract was similar, though it didn't reach statistical significance.

Multis May Help Reduce Hunger in Dieters

Preliminary findings also suggest that multi-vitamins and minerals could reduce the appetite of women on weight-loss programs (3). In this study, 45 overweight people were put on a calorie-restricted diet and assigned to take a multi or placebo. Both groups lost weight at the end of 15 weeks, but women who took the supplements had reduced hunger ratings. The investigators point out that many vitamins and minerals are involved in producing hormones and neurotransmitters that regulate food intake and control appetite. However, more research in this area is needed to confirm and understand these findings.

Multis May Uplift Mood in Older Individuals

A daily multi could improve the mental health of hospitalized elderly patients, according to a study from the University of Sheffield. Researchers recruited 225 hospitalized patients and randomly assigned them to receive a normal hospital diet plus a multi or placebo for a 6-week period.

The research team assessed depression by administering a standardized questionnaire, and found that those taking the multi had significantly better outlooks compared to non-users at the end of the study. The benefit was seen regardless of the patients' initial level of depression - ranging from no depression to severe. The authors attributed the beneficial effect of the multi primarily to its B-12 and folic acid components. Levels of both vitamins increased in the multi-takers, but declined in the placebo group. Both of these nutrients are important for the nervous system, and deficiencies of them are common even among relatively healthy older people.

Choose a Comprehensive Multi with "Phytos"

These studies demonstrate that good intake of many vitamins and minerals can support visual and mental health, and possibly aid weight loss efforts. But beyond essential vitamins and minerals, mounting evidence suggests that our consumption of "phyto" or plant nutrients is also important. When choosing a multi, look for one that provides meaningful contributions of such key phytonutrients as lycopene, lutein, and the compounds in green tea, ginkgo and berries.

References

1. Sebastian R, et al. Older adults who use vitamin/mineral supplements differ from nonuser in nutrient intake adequacy and dietary attitudes. J Am Dietetic Assoc 107(8):1322-32, 2007.
   
2. AREDS Research Group. Centrum use and progression of age-related cataract in AREDS. Ophthalmol 113:1264-0, 2006.
   
3. Major GC, et al. Multivitamin and dietary supplements, body weight and appetite: results from a cross-sectional and a randomized double-blind placebo-controlled study. Br J of Nutrition, Epub, 2007.
   
4. Gariballa S and Forster S. Effects of dietary supplements on depressive symptoms in older patients: A randomized double-blind placebo-controlled trial. Clinical Nutrition 26(5):545-51, 2007.