Multi-Vitamins are some of the most popular supplements on the market, and you are likely to already be taking one or know someone who is. You may know that they can help you maintain a healthy and balanced lifestyle, but you likely don’t know why and what roles they play. Furthermore, Multi-Vitamins supplements now have a variety of science backing up their potential benefits. These benefits range from a reduction in the likelihood of cancers, to improvement in cognition, memory, and energy/wellbeing. 

There are approximately 13 essential vitamins and 15 essential minerals that are needed in the Human body. These are classed as essential, as they cannot be produced in the body but are required for normal function and therefore must be obtained through diet or supplementation. The role of these vitamins and minerals is vast, ranging from acting as cofactors in enzymatic reactions, to forming bones and teeth, or helping the mitochondria in energy production. 

One such essential vitamin that is largely lacking in our diets is vitamin D. Typically, vitamin D is made by your body when in the presence of sunlight, however, a large portion of the world, especially in the more northern and southern areas, do not get enough sunlight and their bodies don’t produce enough vitamin D. Having low vitamin D levels has been linked to depression, lack of energy and general wellbeing (Anglin, et al 2013), furthermore, clinically significant vitamin D deficiency can cause Rickets which is the weakening and softening of bones, which can cause a number of day to day issues (Creo, et al 2017). Therefore, it has been realized by many health professionals that it is important for people to get enough sunlight, or supplement vitamin D through diet or dietary supplements.

Vitamin C or ascorbic acid acts as an important antioxidant in the body, whilst also being involved in repairing tissues, supporting both the immune system and neurotransmitter function (Ye, et al 2013). Supplementation of vitamin C has been associated with improved health outcomes in a variety of areas. Firstly, it has been shown to reduce the duration of the common cold, with further limited evidence supporting a reduction in infection of the common cold with vitamin C supplementation (Douglas & Hemilä, 2005). It has also been shown that taking vitamin C can help to reduce the rates of some site specific cancers, whilst also reducing the mortality and incident rate of cardiovascular disease (Bendich & Langseth, 1995).

One randomized double blind placebo controlled trial was conducted in the United States on over 14,000 males. It looked to evaluate the risk reduction profile of a Multi-Vitamin in comparison to a placebo in the occurrence of any and all cancers. Its results found that daily use of a Multi-Vitamin had a statistically significant reduction in the incident ratings of total cancers in the treatment group by at least 8% (Gaziano, et al 2012). Another clinical trial evaluated the cognitive boosting effects of Multi-Vitamin supplementation, and it was found that Multi-Vitamins can help to increase immediate free recall memory over a placebo (Grima, et al 2012). 

In addition to the vitamins talked about above, multi-vitamins tend to include all the essential vitamins and minerals, all of which play an important role in maintaining general well being and health. It is best to get your vitamins and minerals from a dietary source, but the use of supplements can help aid you to ensure you are meeting all your daily requirements for vitamins and minerals.

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2. Creo, A. L., Thacher, T. D., Pettifor, J. M., Strand, M. A., & Fischer, P. R. (2017). Nutritional rickets around the world: an update. Paediatrics and international child health, 37(2), 84–98. https://doi.org/10.1080/20469047.2016.1248170
3. Ye, Y., Li, J., & Yuan, Z. (2013). Effect of antioxidant vitamin supplementation on cardiovascular outcomes: a meta-analysis of randomized controlled trials. PloS one, 8(2), e56803. https://doi.org/10.1371/journal.pone.0056803
4. Douglas, R. M., & Hemilä, H. (2005). Vitamin C for preventing and treating the common cold. PLoS medicine, 2(6), e168–e217. https://doi.org/10.1371/journal.pmed.0020168
5. Bendich, A & Langseth, L (1995) The health effects of vitamin C supplementation: a review., Journal of the American College of Nutrition, 14:2, 124-136, DOI: 10.1080/07315724.1995.10718484
6. Gaziano, J. M., Sesso, H. D., Christen, W. G., Bubes, V., Smith, J. P., MacFadyen, J., Schvartz, M., Manson, J. E., Glynn, R. J., & Buring, J. E. (2012). Multivitamins in the prevention of cancer in men: the Physicians' Health Study II randomized controlled trial. JAMA, 308(18), 1871–1880. https://doi.org/10.1001/jama.2012.14641
7. Grima, N. A., Pase, M. P., Macpherson, H., & Pipingas, A. (2012). The effects of multivitamins on cognitive performance: a systematic review and meta-analysis. Journal of Alzheimer's disease : JAD, 29(3), 561–569. https://doi.org/10.3233/JAD-2011-111751