For reducing the frequency of illnesses, consider incorporating these affordable nutrients.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Imagine a simple daily regimen that could boost your immune system, shorten illness duration, and reduce the risk of chronic conditions like cancer and heart disease. Recent studies from a well-known university have revealed an easily accessible method to enhance your health. This research highlights the potential benefits of a carefully formulated supplement in defending your body against common age-related threats and nutrient deficiencies. Could this be the missing piece in your daily routine?
Overview
-
Immune System Support: Research suggests that a daily multivitamin containing zinc and vitamin C can improve the body's ability to fight illnesses, leading to less severe symptoms and faster recovery times.
- Guarding Against Chronic Conditions: Long-term usage of multivitamins has been linked to a decreased risk of cancer, heart disease, and cataracts, offering significant health benefits beyond immune support.
- Nutrient Deficiencies: A substantial portion of the U.S. population lacks essential vitamins such as D, E, and magnesium, highlighting the importance of supplementation for overall well-being.
Essential Nutrients and Multivitamins
Dietary supplements can play a crucial role in maintaining our health, especially given inadequate diets and nutrient depletion in the soil where many fruits and vegetables are cultivated.
Recent studies emphasize a specific type of supplement that can provide substantial health support by strengthening the immune system.
What is this supplement? A multivitamin. But not just any multivitamin.
Scientists at a respected university conducted a three-month research on the effects of a daily multivitamin and mineral supplement containing zinc and high levels of vitamin C. The results on participants' overall health were impressive.
Effective in Fighting Illness
Participants taking the supplements encountered shorter illness periods, milder symptoms if they did fall ill, and quicker recovery compared to non-users.1
The study involved 42 individuals aged 55 to 75 who underwent blood tests to assess how the supplements influenced their immune systems. Researchers also measured serum levels of zinc, vitamin C, and vitamin D – essential micronutrients for proper immune function.
Interestingly, the supplement users did not show changes in immune markers indicating how efficiently white blood cells combat disease-causing agents. Nonetheless, their bodies demonstrated improved ability to resist illnesses during the study, with reduced discomfort compared to non-users. Additionally, their blood levels of vitamin C and zinc were elevated, as expected.
"The differences in illness observed were significant," remarks researcher Adrian Gombart, a biochemistry and biophysics professor. "As we age, deficiencies in vitamins and minerals compromise our immune function," Dr. Gombart emphasizes. Research in various countries suggests that a considerable number of older adults lack at least one micronutrient. Deficiencies often extend to multiple nutrients.
"This likely contributes to a decline in the immune system, typically characterized by heightened inflammation, reduced innate immune function, and diminished T-cell function," Dr. Gombart cautions. "Since various nutrients support immune function, older adults often benefit from multivitamin and mineral supplements. These supplements are easily accessible, affordable, and generally considered safe."
An editorial note: I recommend taking each vitamin and mineral separately rather than a multivitamin. However, I understand that this approach can be costly and more demanding. Moreover, many individuals are not inclined to take multiple supplements, and a multivitamin may be the most feasible option. Hence, I endorse multivitamin consumption.
The advantage of choosing and consuming each nutrient in individual capsules is the ability to adjust the dosage – often, the optimal dose is significantly higher than what a multivitamin provides. Additionally, you can opt for the best form of each nutrient, which is crucial. For instance, vitamin E can be challenging to get right, a facet often overlooked in most multivitamins. Iron supplementation is unnecessary for most individuals. Vitamin K is absent in many multivitamins. Nevertheless, if a multivitamin is all one is willing to take or can afford, I do not discourage it.
Harnessing Vitamins and Nutrients for Health Improvement
Dr. Gombart's study is just one of many highlighting the significant health benefits of appropriate nutritional supplementation through multivitamins. Other research suggests that multivitamins may:
Reduce cancer risk: A study involving over 14,000 male physicians found that regular multivitamin consumption in middle-aged men aged 50 and above was associated with decreased overall cancer risk, excluding prostate cancer.
The study concluded, "While the primary purpose of taking multivitamins is to prevent nutrient deficiencies, these findings support the potential role of multivitamin supplements in cancer prevention among middle-aged and older men.”2
Regarding women and breast cancer, research on the impact of multivitamins and mineral supplements in preventing and combating cancer has yielded mixed results. Nonetheless, a recent study found that postmenopausal breast cancer patients who regularly consumed multivitamins with minerals had a 30 percent lower mortality rate compared to non-consumers. The investigation was conducted in collaboration with specific clinical trials and observational studies.3
Decrease cataract risk: Research indicates that multivitamin intake can lower the risk of cataracts, particularly in men.
The study results showed that taking multivitamins was linked to a 13 percent reduced risk of nuclear cataracts – the type of cataracts that develop in the center of the eye’s lens, often associated with aging.4
Similar outcomes have been observed in women. A review of multiple studies revealed that multivitamin usage could decrease cataract risk in both genders, leading researchers to state, “The multivitamin/mineral supplements reviewed in this systematic analysis demonstrated a significantly positive impact in reducing age-related cataract risk in well-nourished Western populations. These outcomes have public health significance.”5
Enhance heart health, preserve memory, and more: Various studies advocate for the importance of multivitamin consumption in preventing heart disease. A study published in the Journal of Nutrition found that using a multivitamin for twenty years or longer was associated with a decreased risk of major cardiovascular events like heart attacks and strokes.6
There is also evidence supporting the role of multivitamins in dementia prevention. However, similar to the scenario with breast cancer risk, findings are mixed, with some studies showing no discernible benefits.
Choose Your Nutrients Thoughtfully
I encourage everyone to consider a multivitamin to address the prevalent nutrient deficiencies in Western societies.
The researchers highlighted that over 90 percent of Americans do not get sufficient vitamin D or E from their diets. More than 60 percent lack magnesium, while 50 percent do not consume enough vitamin A.
When selecting your multivitamin, opt for a reputable formulation. Many trusted options offer nutrient levels exceeding the U.S. recommended daily intake levels.
For example, the immune health specialists utilized the following nutrients and dosages: 700 micrograms of vitamin A; 400 international units of vitamin D; 45 milligrams of vitamin E (use natural vitamin E); 6.6 milligrams of vitamin B6; 400 micrograms of folate (avoid folic acid); 9.6 micrograms of vitamin B12; 1,000 milligrams of vitamin C; 5 milligrams of iron; 0.9 milligrams of copper; 10 milligrams of zinc; and 110 micrograms of selenium.
Most of these amounts represent the minimum requirements based on extensive research and expertise, offering a better alternative than no supplementation at all.
