Daily Multivitamin May Slow Aging, Study Finds

Regularly taking a multivitamin might actually slow biological aging—how we age internally. A study published in Nature Medicine reached this conclusion by analyzing data from the Cocoa Supplement Multivitamins Outcomes Study (COSMOS). This extensive trial looked at how multivitamin and multimineral supplements, along with cocoa flavanols, might benefit age-related health issues in older adults. Researchers focused primarily on blood test results related to those taking the multivitamin, as cocoa flavanols didn’t demonstrate any noticeable effect on biological aging.

Tracking adults aged 60 and above over two years, the study found that those who took a daily multivitamin experienced a deceleration in biological aging equivalent to about four months. Particularly, participants who began the study with a higher biological age saw even more pronounced benefits. “Our research tested whether individuals taking a multivitamin compared to a placebo showed improvements in various aging outcomes. We found that taking a daily multivitamin might be an effective way to slow biological aging,” said Howard D. Sesso, ScD, MPH, the senior author of the study.

Aging is More Than Just Numbers

Aging isn’t merely a number; it can manifest differently inside our bodies. While your chronological age simply counts the years, biological aging reflects the health of your body at a cellular level. This is often tied to your unique epigenetic clock, which measures your internal aging based on DNA changes over time. DNA methylation, a process that chemically modifies your genetic information, impacts how you age and can actually switch genes on or off.

Changes in specific DNA methylation sites can signify accelerated aging and associated health risks. “These sites in our DNA help regulate body functions,” explains Sesso. “As we get older, some of these sites start to switch off, influencing the aging process.” There are even epigenetic clocks linked to specific diseases that indicate faster aging and greater health issues, Sesso adds.

What Was Found in the Study

Analyzing data from the COSMOS trial, Sesso and his colleagues examined blood samples from 958 healthy participants with an average chronological age of 70. These subjects either took a Centrum Silver multivitamin daily or received a placebo. The aim was to evaluate the impact of the multivitamin on five specific markers of biological aging. “These markers are widely recognized indicators of how we age,” Sesso notes.

Blood samples were checked after one and two years. The multivitamin group showed slower biological aging compared to the placebo group across all five markers, notably, a significant deceleration in two clocks that predict mortality. Specifically, those taking the multivitamin had an aging rate decrease of approximately 1.5 to two months per year compared to those taking the placebo.

While the underlying reasons for the multivitamin’s effectiveness remain partly unclear, one hypothesis suggests that receiving a full spectrum of daily nutrients in one dose might contribute. “The combination of these nutrients could potentially influence health benefits,” says Sesso. “A multivitamin may simulate a nutritious dietary pattern, promoting a better health span.” Naturally, obtaining essential nutrients from a well-rounded diet is ideal, but if that’s not feasible, a multivitamin could serve as a practical alternative.

The Bottom Line

The research indicates that multivitamins can slow biological aging, possibly shedding light on their role in reducing risks of diseases like lung cancer or cognitive decline. This is hopeful news, especially since lung cancer is often diagnosed in individuals aged 65 or older, and cognitive decline is a common aspect of aging.

While the findings are promising, Sesso emphasizes the necessity for more research to completely understand the multivitamin’s role in the aging process. Meanwhile, incorporating a multivitamin is low-risk and inexpensive, making it a potentially helpful addition for many people. “It’s safe and could contribute to decelerating aging,” he adds. But, it’s vital not to rely solely on a multivitamin. A balanced diet, adequate sleep, and staying active—both physically and socially—are also crucial. So, while a multivitamin can help, it should support, not replace, healthy lifestyle choices.