Taking multivitamins? New research reveals who actually benefits from them

Every day, millions of people worldwide wake up in the morning, and the first thing they do is pop one or a few pills — the morning multivitamin shots! Multivitamins have quietly become part of our daily lives and rituals, as they’re an easy way to get one’s fill of important vitamins to support their health.Now, this habit isn’t for no reason at all — multivitamins do provide a combination of essential vitamins and minerals to fill nutritional gaps when diet alone isn't enough, acting as "nutritional insurance" for overall health, energy, and immune support. But do these pills really make a difference — or are we all popping them for nothing?We’ve often asked this ourselves when we haven’t gotten visible results despite sticking to our routine. But no more — new research from Mass General Brigham gives clearer, evidence-based answers. The findings of the research suggest that daily multivitamins are not a universal “health fix,” but they may offer real benefits in specific groups of people.But who all fall in those groups?Let’s unpack.In a recently published set of studies under the COcoa Supplement and Multivitamin Outcomes Study (COSMOS), researchers analyzed data from over 5,000 older adults and found evidence that a daily multivitamin may help slow cognitive aging and preserve memory.Now, the COSMOS-Clinic subcohort — 573 participants who underwent detailed in-person cognitive assessments over two years — showed modest but statistically significant benefits in global cognition and episodic memory for those taking multivitamins compared to placebo.After combining results with two other arms of the trial (which used telephone- and web-based cognitive testing), the meta-analysis confirmed consistent benefits across all three studies. On average, daily multivitamin use was associated with a “slowing” of cognitive aging by around two years compared with placebo. So what does that mean?In simpler terms, older individuals who took a multivitamin performed slightly better on memory tests and had a slower decline in overall cognition over a period of 2–3 years compared to those taking a placebo.Experts involved in the study note that the findings are “exciting,” suggesting a multivitamin could be an accessible, affordable way to support brain health in older age.According to the new findings of the aforementioned study, multivitamins appear most useful for older adults, particularly those whose diets may be lacking or whose bodies might not absorb nutrients as efficiently.An earlier trial involving over 3,500 adults aged over 60 found memory improvements after a year of daily multivitamin use. The multivitamin effect was strongest among the participants with existing cardiovascular disease, which implied that underlying health conditions or nutritional deficits may make the supplement more effective.In fact, experts suggest that in older age, factors like reduced absorption, less varied diet, or underlying health concerns may contribute to mild micronutrient deficiencies, which might make supplements even more useful than for younger, healthy adults eating balanced diets.In short, multivitamins are likely to help when there’s a genuine need — primarily age-related or diet-related. Primarily, if you are 60 or older, or worried about memory or cognitive aging, especially if you don’t eat a very balanced diet, a daily multivitamin could offer small but meaningful benefits.Second, if your diet is already rich in fresh fruits, vegetables, whole grains, proteins, and essential nutrients, the added benefit of a multivitamin may be limited.The bottom line is: think of multivitamins as a supplement instead of treating them as a substitute. Rather, focus first on diet quality, physical activity, mental stimulation, and overall healthy living. However, if you decide to take multivitamins, make sure to choose a well-balanced supplement (covering essential vitamins and minerals), and consult a healthcare professional beforehand — especially if you have existing health conditions or take other medications.