Multivitamins often appeal to the health conscious, where the conception of supplements is critical for nutrients enrichment. However, what is one’s measure of nutrients uptake and what do we based it from? How well are we obtaining the necessary nutrients from our diet? Do additional vitamins intake equate to better outcomes? 

A latest major study paper published on 26th June 2024 highlighted a large population study involving 3 prospective cohorts over 20 years (Loftfield et al). The result of this long term observational study involving 390124 generally healthy adults showed no evidence to support any form of mortality benefit from taking multivitamins. This comes as a revelation to geroscience and longevity communities, as there had been ongoing debates with mixed observational results on whether multivitamins actually help us live longer. Furthermore, Loftfield et al. drew similar results along with a few other studies (Li et al., 2012)(Neuhouser et al., 2009) that showed no increased benefit from risk of cardiovascular disease. A probable explanation for lack of reliable observational results in previous studies is due to many variables that can contribute to cohort outcomes, such as the consistency of multivitamins intake, along with the onset of starting supplementation late life which may not yield reliable long term effects. Nevertheless, the large cohort study was initiated with the objectives of limiting bias through sufficiently large population and long term follow up. 

Reflecting on the pooled analysis results above, it augments the importance of nutritional intake through diet rather than supplementation. Just as how medication is to health disorders and disease management, multivitamins play the role of meeting vitamins deficiencies and other circumstances such as folic acid supplementation for women before and during early pregnancy (John Hopkins Medicine, 2024). If we follow a healthy diet, it should ideally covers all the nutrients and minerals we need on a daily basis. 

While the key denominator here is multivitamins which form as a domain of varying vitamins ranging in different composition, we cannot immediately exclude the nature of supplements itself. There are several notable supplements that have been researched to improve our overall well-being.

Omega-3 Fatty Acids

In our earlier blog entry on diet & nutrients, we highlighted the importance of polyunsaturated fats in our diet which is integral in reducing bad cholesterols along with essential cellular functions. It is one of the essential fatty acids required in our diets as our bodies are unable to produce on our own. McBurney et al. (2021) published a study that finds positive correlation to erythrocyte omega-3 fatty acids in blood and life expectancy. As part of our dietary supplements intake, it might be worthwhile considering fish oil supplementation to boost our omega-3 index.

Curcumin

Turmeric, a widely used spice in Asia, contains curcumin which has scientifically proven to be greatly benefit to our health. It has been suggested to have multiple biological properties being antioxidative, antiinflammatory, anticancer, chemopreventive and antineurodegenerative (Lee et al., 2010). In a geroscience observational study involving the consumption of curry, a mixture of spices and turmeric, it promoted good longevity benefit that has positive effects to life expectancy and overall health (Ng et al., 2024).

Resveratrol

A nutraceutical that has gained attention in recent years, resveratrol is found to have beneficial effects on neurological disorders, cardiovascular diseases and diabetes based on latest clinical trials (Berman et al., 2017). Moreover, it has the ability to activate sirtuins, a class of proteins that is crucial to cell metabolism and response. Sirtuins are documented to have anti-aging properties and increase healthspan (Grabowska et al., 2017). As it stands, more clinical findings are required to establish resveratrol as an effective supplement for healthy aging.

Vitamin D

In the definition where aging can be seen as cellular degeneration and damage leading to weakened body functions, vitamin D has shown promising geroprotection effects through modulation of cellular processes and driving immune protection response (Fantini et al., 2023). With increasing prevalence of vitamin D insufficiency in older adults, supplementation might be a viable option to boost musculoskeletal health and reduce risk of chronic illnesses (Hossein-nezhad et al., 2013). 

Spermidine

The advancement of nutrition science has highlighted a recent evidence that showcased a strong correlation between spermidine and mortality reduction. Stefan et al. (2018) ran a prospective cohort study which show an inverse correlation to diet rich in spermidine and mortality, drawing a link on how spermidine induce autophagy-dependent anti-aging properties at cellular levels. 

Potential beneficial effects of spermidine

Image credit: Stefan et al. (2018)

Coenzyme Q10 (CoQ10)

CoQ10 is a compound agent that helps generate energy within living cells through mitochondrial electron transfers. CoQ10 deficiency is often associated with chronic diseases, which may be exacerbated through aging (Ajmera, 2024). Positive effects of CoQ10 has been demonstrated in inflammation, cardiovascular diseases, mitochondrial deficiency syndrome, and aging health protection through clinical trials (Hernández-Camacho et al., 2018). However, bioavailability of CoQ10 remains a limitation which may require large oral doses to reach tissues. 

It is important to speak to your doctor surrounding health needs and diagnosed deficiencies. Regardless of supplements and their associating positive health outcomes, nutrients-rich balanced diet must first be established. As we push the boundaries of longevity nutraceuticals, more research would eventually be required to draw strong evidences to diet supplementation. 

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References

Loftfield E, O’Connell CP, Abnet CC, et al. Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts. JAMA Netw Open. 2024;7(6):e2418729. doi:10.1001/jamanetworkopen.2024.18729

Li  K, Kaaks  R, Linseisen  J, Rohrmann  S.  Vitamin/mineral supplementation and cancer, cardiovascular, and all-cause mortality in a German prospective cohort (EPIC-Heidelberg).   Eur J Nutr. 2012;51(4):407-413. doi:10.1007/s00394-011-0224-1

Neuhouser  ML, Wassertheil-Smoller  S, Thomson  C,  et al.  Multivitamin use and risk of cancer and cardiovascular disease in the Women’s Health Initiative cohorts.   Arch Intern Med. 2009;169(3):294-304. doi:10.1001/archinternmed.2008.540

Michael I McBurney, Nathan L Tintle, Ramachandran S Vasan, Aleix Sala-Vila, William S Harris. (2021). Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort, The American Journal of Clinical Nutrition, 114(4), Pg 1447-1454. doi:10.1093/ajcn/nqab195.

Ng TP, Nyunt SZ, Gao Q, Gwee X, Chua DQL, Yap KB. Curcumin-rich curry consumption and life expectancy: Singapore longitudinal ageing study. Geroscience. 2024 Feb;46(1):969-980. doi: 10.1007/s11357-023-00842-1. Epub 2023 Jun 12. PMID: 37306893; PMCID: PMC10828228.

Fantini C, Corinaldesi C, Lenzi A, Migliaccio S, Crescioli C. Vitamin D as a Shield against Aging. Int J Mol Sci. 2023 Feb 25;24(5):4546. doi: 10.3390/ijms24054546. PMID: 36901976; PMCID: PMC10002864.

Hossein-nezhad A, Holick MF. Vitamin D for health: a global perspective. Mayo Clin Proc. 2013 Jul;88(7):720-55. doi: 10.1016/j.mayocp.2013.05.011. Epub 2013 Jun 18. PMID: 23790560; PMCID: PMC3761874.

Stefan, K. et al. (2018). Higher spermidine intake is linked to lower mortality: a prospective population-based study. The American Journal of Clinical Nutrition. 108, 2. Pg 371-380. 

Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme Q10Supplementation in Aging and Disease. Front Physiol. 2018 Feb 5;9:44. doi: 10.3389/fphys.2018.00044. PMID: 29459830; PMCID: PMC5807419.