Taking daily vitamin supplements can help slow biological ageing, but experts caution against treating supplements as a substitute for a healthy diet and exercise.
A new study suggests that taking a daily multivitamin supplement may help slow biological ageing, though experts caution it is no silver bullet, and stress the importance of exercise and a healthy diet.
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Researchers found that taking a daily multivitamin for two years slowed the ageing process by approximately four months.
“There is a lot of interest today in identifying ways to not just live longer, but to live better,” said Howard Sesso, senior author of the study at Mass General Brigham in the United States.
He added that the findings, published in Nature Medicine, open the door to learning more about accessible, safe interventions that contribute to healthier, higher-quality ageing.
Most people don’t consume enough micronutrients from food, especially iodine, vitamin E, calcium, and iron.
Multivitamin-multimineral (MVM) formulations are among the most common dietary supplements, the study noted. They typically provide a combination of essential vitamins and minerals to meet the daily recommended nutrient intake and reduce the risk of nutritional deficiencies.
How does the body age?
The body ages at two rhythms: chronological age, which measures the passage of time, and biological age, which reflects how old the body is based on its health and function.
Biological age captures the wear and tear that cells, tissues, and organs have accumulated over time, and is shaped by lifestyle, environment, and genetics.
It is measured by examining methylation, a small chemical marker on DNA that changes naturally as the body gets older and can help track mortality and the pace of ageing.
How was the study done?
The researchers analysed data from 958 healthy people with an average age of about 70 years. Participants were divided into four groups: they were assigned to take either a daily cocoa extract and multivitamin, cocoa and a placebo, multivitamin and placebo, or two placebos.
The results showed that daily MVM supplementation modestly reduced the rate of biological ageing, while cocoa did not affect the markers tested. Participants taking the MVM had slower increases in two indicators used to measure mortality risk: PCGrimAge and PCPhenoAge.
The protective effects were larger in participants who started the study with a higher biological age than their actual age.
No substitute for diet and exercise
While the study authors noted that these findings pave the way for further research on the topic, they acknowledged that there is not yet enough evidence of clear clinical benefits for the broader public.
“Overall, this work provides evidence on the potential role of multivitamin supplementation in biological ageing, although the effects observed are limited,” said Carmen Romero Ferreiro, at Francisco de Vitoria University in Spain, who did not participate in the study.
She added that within the broader context of diet and lifestyle, these results suggest that its impact would likely be complementary within wider strategies for promoting health and healthy ageing, rather than a stand-alone intervention.
Pilar Guallar Castillón, lecturer at the Autonomous University of Madrid, advises stopping taking multivitamins overall.
“Eat a healthy, varied diet rich in fruit and vegetables (the main natural source of vitamins and minerals), and do not waste your money on nutritional supplements,” she said in reaction to the study, adding that their consumption is driven by commercial interest without clinical evidence.
