If you’re one of the millions who start each day with a multivitamin, you might be surprised to learn what science says about this common ritual. Dr. Pieter Cohen, an associate professor of medicine at Harvard Medical School and an internist at Harvard-affiliated Cambridge Health Alliance, offers a straightforward perspective: “Most people would be better off just drinking a full glass of water and skipping the vitamin.” Beyond saving money, he notes that avoiding these supplements means steering clear of marketing that often overpromises benefits.
Recent findings from the US Preventive Services Task Force (USPSTF) reinforce this view. Their comprehensive review analyzed 84 studies involving nearly 700,000 people and found little or no evidence that taking vitamin and mineral supplements helps prevent cancer or cardiovascular diseases like heart attacks and stroke. The research also indicated these pills do not reduce the risk of early death. Dr. Cohen, an expert in dietary supplement research and regulation, summarizes: “We have good evidence that for the vast majority of people, taking multivitamins won’t help you.”
Despite this, many cling to the habit. Surveys cited in an editorial accompanying the USPSTF review suggest people take vitamins to maintain health, boost energy, or find peace of mind. Dr. Cohen explains that these beliefs are rooted in a long-standing narrative—dating back nearly a century—that portrays vitamins as inherently healthy and natural. “This narrative appeals to many groups in our population, including people who are progressive vegetarians and also to conservatives who are suspicious about science and think that doctors are up to no good,” he says.
So, who might actually benefit from a multivitamin or individual supplements? There are exceptions. Individuals with highly restrictive diets, gastrointestinal conditions, or certain weight-loss surgeries that impair nutrient absorption may need these products. A daily vitamin D supplement can be necessary for those with insufficient sun exposure, and doctors might recommend iron supplements for conditions like anemia, characterized by a low red blood cell count.
Understanding why supplement marketing can be misleading is key. Dr. Cohen points out that vitamins are inexpensive to produce, allowing companies to invest heavily in advertising. However, because the FDA regulates dietary supplements as food rather than as prescription or over-the-counter drugs, the agency only monitors claims related to disease treatment. For instance, manufacturers cannot state that a product “lowers heart disease risk,” but they can use phrases like “promotes a healthy heart” or “supports immunity,” along with vague promises about improving fatigue and low motivation.
Dr. Cohen highlights a critical caveat: “Supplement manufacturers are allowed to market their products as if they have benefits when no benefit actually exists. It’s enshrined into the law.” Each product carries a legally required disclaimer: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.” Yet, even this strong language—emphasizing that supplements are not meant to diagnose, treat, cure, or prevent diseases—often fails to sway public perception of marketing claims.
While multivitamins are generally not harmful for most people, Dr. Cohen advises that the money spent on them could be better allocated. Investing in healthy foods, for example, might offer more tangible health benefits than relying on a daily pill. By focusing on evidence-based practices and consulting healthcare providers for personalized advice, individuals can make more informed choices about their wellness routines.
