If you're like many people, multivitamins have been a key part of your daily routine since... well, forever. As recently as 2002, no less an authority than the Journal of the American Medical Association recommended that "all adults take one multivitamin daily." We've been hesitant to recommend any vitamins, with very few exceptions: Vitamin D being one of them. Otherewise, it is suggested that you consider whole food supplements to get vitamins and nutrients that may be missing from your diet. Juice Plus+ is one example of that.
But today, a tsunami of scientific data has resulted in a reversal in thinking among many experts in the health and nutrition community, including Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity at Tufts University. "The multivitamin as insurance policy is an old wives' tale, and we need to debunk it," she says.
The sea change is supported by two massive studies. The first, a review of 63 randomized, controlled trials (the gold standard research method) on multivitamins, published by the Agency for Healthcare Research and Quality, found that multis did nothing to prevent cancer or heart disease in most populations (the exception being developing countries where nutritional deficiencies are widespread). In the second paper, published last year, scientists at the Fred Hutchinson Cancer Research Center followed 160,000 postmenopausal women for about 10 years. The researchers' conclusion: "Multivitamins failed to prevent cancer, heart disease, and all causes of death for all women. Whether the women were healthy eaters or ate very few fruits and vegetables, the results were the same," says the lead author, Marian Neuhouser, PhD.
Maybe you never expected your multi to prevent breast cancer or head off a heart attack. Maybe you just felt that taking one would make you healthier by boosting your immunity or energy level. But research on those benefits is equally discouraging, especially in specialized groups on which you'd expect them to have an impact. For instance, a British review of eight studies found no evidence that multis reduced infections in older adults. Another study found that the vitamins didn't improve fatigue among breast cancer patients undergoing radiation therapy. And inner-city schoolchildren who took a multi did not perform any better on tests or have fewer sick days than students who didn't take one.
"There is even a small body of evidence that may suggest harm from a multi," says David Katz, MD, MPH, director of the Prevention Research Center at Yale University School of Medicine. A 2010 study of Swedish women found that those who took multivitamins were 19% more likely to be diagnosed with breast cancer over a 10-year period than those who didn't. A 2007 paper in the Journal of the National Cancer Institute found that men who took multi- vitamins along with other supplements were at increased risk of prostate cancer. And other research has linked excessive folic acid intake to higher colon cancer risk in people who are predisposed. "In terms of a risk-benefit ratio," says Dr. Katz, "why would you accept even a tiny risk if you're not getting any benefit?"
So why were earlier researchers so wrong? One reason is that they were studying the wrong people. It's now well known that people who take vitamins tend to be some of the planet's healthiest to begin with. Researchers have shown that vitamin takers tend to be leaner, more affluent, and more educated. They drink and smoke less; they exercise and go to the doctor more. In other words, they're healthy despite their use of multis.
In addition, the very concept of a multivitamin as nutrient delivery system is limited. We now have a much better understanding of how well whole foods deliver their nutritional benefits. A typical multi contains 10 to 25 isolated nutrients, but fruits and vegetables have hundreds of active compounds with a long list of health properties. "The vitamin C in a multivitamin is likely just not as effective as the vitamin C in a citrus fruit, where it's also surrounded by fiber and flavonoids and carotenoids. All these nutrients working together is what really keeps you healthy," explains Dr. Neuhouser.
So even when you're not eating the healthiest diet, there's no proof that a multivitamin is the right tool to fill in the gaps. "And it doesn't make up for the main disease-fighting nutrients the average American woman is missing, like fiber, omega-3s, and vitamin D," says Dr. Katz.
For his part, Dr. Katz no longer recommends multis to most of his patients, nor does he take them himself. Neither does Kathleen Fairfield, MD, associate chief of medicine at Maine Medical Center and coauthor of the 2002 JAMA article that recommended multi vitamins as a prudent health measure. Many health advisors who specialize in cancer or nutrition research recently told us they've stopped taking and recommending multis as well.
So should you quit cold turkey? It's true that the average American woman—whether a healthy eater or not—probably won't benefit from a multivitamin. But the supplements are still recommended for certain groups, based on eating habits or lifestyle. And most women do still need a few strategic supplements to make up for certain dietary gaps.
If you still can't bear to part with your multivitamin security blanket—or if you need one based on the chart below—make sure you pick the right one. In a typical drugstore, you'll find some 50 different versions for adults, with wildly different formulations and add-on ingredients. Some guidelines:
First, avoid "overstuffed" brands. Watch for tip-off words like advantage, ultra, and mega or formulas for specific health needs such as menopause or energy. These likely contain higher doses than you need or questionable herbal ingredients.
Second, read the label so you never OD on your multivitamin—it's best to get the most pared-down version you can find. Avoid those with 100% or more of the daily value for vitamins A, E, and K and (unless you're pregnant) folic acid; too much of these can cause health problems. Levels greater than that are okay for some nutrients, like certain B vitamins.
It still shocks people that the FDA doesn't regulate supplements, including vitamins, minerals, and herbs, the same way it does for drugs. Supplements don't have to go through any safety testing before they hit stores. Despite 2007 legislation that marginally increased the FDA's authority, health and safety critics say the FDA doesn't have enough resources to oversee the industry. ( )
Final Note: Vitamins obviously serve a purpose for our health and many systems in our body. However, there are hundreds of nutrients that are beneficial, that can be found in plant-based foods: fruits and vegetables. Dr. Katz may not be saying it above, but I'm sure he wouldn't disagree that a supplement that includes as many nutrients from the whole as possible would be better than just taking a supplement that has a few vitamins. In other words, taking synthetic vitamins or a single vitamin is not going to provide the same benefit for supporting good health as a whole food nutritional supplement. Juice Plus+ is considered a whole food nutritional supplement, providing nutrients from a variety of fruits and vegetables. Eat a healthy diet, get regular exercise, and if you aren't getting enough fruits and vegetables in your diet, add Juice Plus+.
The Health & Wellness Institute, PC
Official Juice Plus+ Independent Distributor
If you're like many people, multivitamins have been a key part of your daily routine since... well, forever. As recently as 2002, no less an authority than the Journal of the American Medical Association recommended that "all adults take one multivitamin daily." We've been hesitant to recommend any vitamins, with very few exceptions: Vitamin D being one of them. Otherewise, it is suggested that you consider whole food supplements to get vitamins and nutrients that may be missing from your diet. Juice Plus+ is one example of that.
But today, a tsunami of scientific data has resulted in a reversal in thinking among many experts in the health and nutrition community, including Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity at Tufts University. "The multivitamin as insurance policy is an old wives' tale, and we need to debunk it," she says.
The sea change is supported by two massive studies. The first, a review of 63 randomized, controlled trials (the gold standard research method) on multivitamins, published by the Agency for Healthcare Research and Quality, found that multis did nothing to prevent cancer or heart disease in most populations (the exception being developing countries where nutritional deficiencies are widespread). In the second paper, published last year, scientists at the Fred Hutchinson Cancer Research Center followed 160,000 postmenopausal women for about 10 years. The researchers' conclusion: "Multivitamins failed to prevent cancer, heart disease, and all causes of death for all women. Whether the women were healthy eaters or ate very few fruits and vegetables, the results were the same," says the lead author, Marian Neuhouser, PhD.
Maybe you never expected your multi to prevent breast cancer or head off a heart attack. Maybe you just felt that taking one would make you healthier by boosting your immunity or energy level. But research on those benefits is equally discouraging, especially in specialized groups on which you'd expect them to have an impact. For instance, a British review of eight studies found no evidence that multis reduced infections in older adults. Another study found that the vitamins didn't improve fatigue among breast cancer patients undergoing radiation therapy. And inner-city schoolchildren who took a multi did not perform any better on tests or have fewer sick days than students who didn't take one.
"There is even a small body of evidence that may suggest harm from a multi," says David Katz, MD, MPH, director of the Prevention Research Center at Yale University School of Medicine. A 2010 study of Swedish women found that those who took multivitamins were 19% more likely to be diagnosed with breast cancer over a 10-year period than those who didn't. A 2007 paper in the Journal of the National Cancer Institute found that men who took multi- vitamins along with other supplements were at increased risk of prostate cancer. And other research has linked excessive folic acid intake to higher colon cancer risk in people who are predisposed. "In terms of a risk-benefit ratio," says Dr. Katz, "why would you accept even a tiny risk if you're not getting any benefit?"
So why were earlier researchers so wrong? One reason is that they were studying the wrong people. It's now well known that people who take vitamins tend to be some of the planet's healthiest to begin with. Researchers have shown that vitamin takers tend to be leaner, more affluent, and more educated. They drink and smoke less; they exercise and go to the doctor more. In other words, they're healthy despite their use of multis.
In addition, the very concept of a multivitamin as nutrient delivery system is limited. We now have a much better understanding of how well whole foods deliver their nutritional benefits. A typical multi contains 10 to 25 isolated nutrients, but fruits and vegetables have hundreds of active compounds with a long list of health properties. "The vitamin C in a multivitamin is likely just not as effective as the vitamin C in a citrus fruit, where it's also surrounded by fiber and flavonoids and carotenoids. All these nutrients working together is what really keeps you healthy," explains Dr. Neuhouser.
So even when you're not eating the healthiest diet, there's no proof that a multivitamin is the right tool to fill in the gaps. "And it doesn't make up for the main disease-fighting nutrients the average American woman is missing, like fiber, omega-3s, and vitamin D," says Dr. Katz.
For his part, Dr. Katz no longer recommends multis to most of his patients, nor does he take them himself. Neither does Kathleen Fairfield, MD, associate chief of medicine at Maine Medical Center and coauthor of the 2002 JAMA article that recommended multi vitamins as a prudent health measure. Many health advisors who specialize in cancer or nutrition research recently told us they've stopped taking and recommending multis as well.
So should you quit cold turkey? It's true that the average American woman—whether a healthy eater or not—probably won't benefit from a multivitamin. But the supplements are still recommended for certain groups, based on eating habits or lifestyle. And most women do still need a few strategic supplements to make up for certain dietary gaps.
If you still can't bear to part with your multivitamin security blanket—or if you need one based on the chart below—make sure you pick the right one. In a typical drugstore, you'll find some 50 different versions for adults, with wildly different formulations and add-on ingredients. Some guidelines:
First, avoid "overstuffed" brands. Watch for tip-off words like advantage, ultra, and mega or formulas for specific health needs such as menopause or energy. These likely contain higher doses than you need or questionable herbal ingredients.
Second, read the label so you never OD on your multivitamin—it's best to get the most pared-down version you can find. Avoid those with 100% or more of the daily value for vitamins A, E, and K and (unless you're pregnant) folic acid; too much of these can cause health problems. Levels greater than that are okay for some nutrients, like certain B vitamins.
It still shocks people that the FDA doesn't regulate supplements, including vitamins, minerals, and herbs, the same way it does for drugs. Supplements don't have to go through any safety testing before they hit stores. Despite 2007 legislation that marginally increased the FDA's authority, health and safety critics say the FDA doesn't have enough resources to oversee the industry. ( )
Final Note: Vitamins obviously serve a purpose for our health and many systems in our body. However, there are hundreds of nutrients that are beneficial, that can be found in plant-based foods: fruits and vegetables. Dr. Katz may not be saying it above, but I'm sure he wouldn't disagree that a supplement that includes as many nutrients from the whole as possible would be better than just taking a supplement that has a few vitamins. In other words, taking synthetic vitamins or a single vitamin is not going to provide the same benefit for supporting good health as a whole food nutritional supplement. Juice Plus+ is considered a whole food nutritional supplement, providing nutrients from a variety of fruits and vegetables. Eat a healthy diet, get regular exercise, and if you aren't getting enough fruits and vegetables in your diet, add Juice Plus+.
The Health & Wellness Institute, PC
Official Juice Plus+ Independent Distributor