Are MultiVitamins a Waste of Money?

Written by Dr. Steve Chaney on . Posted in Nutritiion

The Multivitamin Controversy You Never Heard About

Author: Dr. Stephen Chaney

money-waste Are multivitamins a waste of money?  You probably saw the recent headlines telling you that “the experts” have concluded that multivitamins are a waste of money. The article (Gualler et al., Annals of Internal Medicine, 159: 850-851, 2013) that generated all of the headlines was an editorial, which means it was an opinion piece, not a scientific study. It represented the opinion of five very prominent doctors, but it was, at the end of the day, just their opinion.

At the time I pointed out fallacies of their arguments in a “Health Tips From the Professor” article (MultiVitamins-Waste Money?). But, what do I know? I have only published 114 papers in peer reviewed journals and two book chapters on nutrition.

It turns out that I’m not the only expert who feels this way. Five very prominent experts recently published rebuttals concluding that the authors of the original editorial ignored “decades of nutrition research and diet monitoring of the U.S. population to reach this misleading conclusion” (Frei et al, Annals of Internal Medicine, 160: 807-809, 2014).

Who Are These Experts?

Before I share what these experts said, I should probably share their qualifications:

Balz Frei, PhD

  • Distinguished Professor of Biochemistry & Biophysics & Director of the Linus Pauling Institute, Oregon State University
  • 203 publications

Bruce N. Ames, PhD

  • Director of the Nutrition & Metabolism Center, Children’s Hospital Oakland Research Institute
  • 540 publications

Jeffrey B. Blumberg, PhD

  • Professor, Freidman School of Nutrition Science and Policy and Director of the Antioxidants Research Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University
  • >300 publications

Walter C. Willet, MD, DrPH

  • Chair of the Department of Nutrition, Harvard School of Public Health
  • 1,422 publications

Thomas R. Friberg, MD, MS

  • Professor of Ophthamology and Director of the Medical & Surgical Retinal Division of the University of Pittsburg School of Medicine
  • Principle investigator for the AREDS and AREDS II clinical studies.
  • 134 publications

As you can see, these are not just your run of the mill scientists. They are the top experts in the field.

 

Are You Wasting Your Money On Multivitamins?

Are multivitamins a waste of money?   What did these experts say?

  1. They started by pointing out that few people in the United States follow the USDA dietary guidelines, and “consequently, most people in the United States even in cities like Raleigh, Durham, and Chapel Hill are not well nourished”. Specifically:
  • 93% of U.S. adults don’t get enough vitamins D & E from their diet.
  • 71% of U.S. adults don’t get enough vitamin K from their diet.
  • 61% of U.S. adults don’t get enough magnesium from their diet.
  • 50% of U.S. adults don’t get enough calcium and vitamin A from their diet.
  1. They also pointed out that adequate intake of micronutrients is essential for normal body function and to support good health. Specifically:
  • Vitamins A, D, iron and zinc are required for normal immune function
  • Folic acid is required for neurological development. For example, “A multivitamin supplying folic acid dramatically decreases the risk of neural tube defects and is recommended for women of childbearing age.”
  • The AREDS and AREDS II studies have established the value of supplementation in preventing vision loss due to age-related macular degeneration.
  1. They pointed out that largest (15,000 male physicians) and longest (13 years) randomized, placebo controlled trial of a multivitamin (the Physician’s Health Study II) showed a:
  • 8% reduction in cancer incidence and a 12% reduction in cancer deaths
  • 9% reduction in cataract formation
  1. Finally, they pointed out that the claims that supplement use might actually increase mortality were overemphasized. Specifically:
  • The claims that high dose vitamin E increase mortality have been refuted by subsequent studies. I have discussed that in detail in my eBook, “The Myths of the Naysayers” (available for free to all subscribers of “Health Tips From the Professor”).
  • Only 1.1% of the U.S. population consumes more than the recommended upper limit for vitamin A (10,000 IU/day).
  • The only warning that actually holds up is that smokers should avoid high dose beta-carotene.
  • More importantly, all of those concerns involved high dose individual supplements. There is no evidence for any risk from taking a daily multivitamin.

In summary, the experts concluded: “Taking a daily multivitamin and mineral supplement not only helps fill known nutritional gaps in the diet of most persons in the United States (thereby ensuring normal body function and supporting good health), but may have the added benefit of helping to reduce the risk for chronic disease.”

 

The Bottom Line

1)     Are multivitamins are a waste of money?  No.  That was simply the opinion of one group of experts. Other experts have come to the exact opposite conclusion.

2)     Of course, it was only the negative opinion that made the headlines. Somehow the opinion that multivitamins are valuable for most Americans never got the attention of the press.

3)     According to the experts mentioned in this article, multivitamins play an important role in filling well documented nutrition gaps in the U.S. population, assuring normal body function and helping preserve good health. There is evidence that they may have a modest role in reducing the risk for chronic diseases, and there is no evidence that multivitamin supplements increase the risk of mortality.

4)     Of course, you shouldn’t expect miracles from your multivitamin. It’s not going to help you leap tall buildings in a single bound. Your multivitamin should just be one small part of your holistic health program of diet, exercise, weight control and supplementation.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

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Comments (7)

  • RUTH BIEBER

    |

    DR. CHANEY….LOVE YOUR INFORMATIVE EMAILS…..VERY HELPFUL.
    JUST READ THE LATEST ONE…”ARE YOU WASTING YOUR MONEY ON MULTIVITAMINS?”
    PLEASE LOOK AT THE SENTENCE THAT READS, “AS YOU CAN SEE, THESE ARE JUST YOUR RUN OF THE MILL SCIENTISTS”……..I BELIEVE IT SHOULD READ, ” THESE ARE NOT JUST YOUR RUN OF THE MILL SCIENTISTS”………

    Ruth Bieber

    Reply

    • Dr. Steve Chaney

      |

      Dear Ruth,

      You are absolutely correct. I did correct that sentence in this post, but it slipped past me in the email you received. Sorry.

      Dr. Chaney

      Reply

  • sharry zacharia

    |

    Like to know waht brand of Vitamins are good source.

    Reply

    • Dr. Steve Chaney

      |

      Dear Sharry,

      I personally use Shaklee vitamins because of their scientific integrity and quality controls. If you were forwarded my newsletter from a Shaklee representative, I recommend that you contact them for more information. If not, I will be happy to recommend soneone who will give you good service.

      Dr. Chaney

      Reply

  • chelia mcfowler

    |

    I am glad that this issue refuted the past statements about supplements. If they really look at it it is impossible to eat all the nutrients in a meal, that’s why it call a supplement. Thank you doctir.

    Reply

  • Celeste Edwards

    |

    Where can I find a copy of “The Myth of the Naysayers”, Part 1.
    Thank You
    PS I love your very informative emails.

    Reply

    • Dr. Steve Chaney

      |

      Dear Celeste,

      It will be coming late this year.

      Dr. Chaney

      Reply

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Latest Article

One of the Little known Causes of Headaches

Posted August 15, 2017 by Dr. Steve Chaney

Your Sleeping Position May Be Causing Your Headaches!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Can sleeping position be one of the causes of headaches?  

A Sleeping position that has your head tilted puts pressure on your spinal cord and will cause headaches. I’ve seen it happen hundreds of times, and the reasoning is so logical it’s easy to understand.

causes of headachesYour spinal cord runs from your brain, through each of your vertebrae, down your arms and legs. Nerves pass out of the vertebrae and go to every cell in your body, including each of your organs. When you are sleeping it is important to keep your head, neck, and spine in a horizontal plane so you aren’t straining the muscles that insert into your vertebrae.

The graphic above is a close-up of your skull and the cervical (neck) vertebrae. Your nerves are shown in yellow, and your artery is shown in red.  Consider what happens if you hold your head to one side for hours. You can notice that the nerves and artery will likely be press upon. Also, since your spinal cord comes down the inside of the vertebrae, it will also be impinged.

In 2004 the Archives of Internal Medicine published an article stating that 1 out of 13 people have morning headaches. It’s interesting to note that the article never mentions the spinal cord being impinged by the vertebrae. That’s a major oversight!

Muscles merge into tendons, and the tendons insert into the bone.  As you stayed in the tilted position for hours, the muscles actually shortened to the new length.  Then you try to turn over, but the short muscles are holding your cervical vertebrae tightly, and they can’t lengthen.

The weight of your head pulls on the vertebrae, putting even more pressure on your spinal cord and nerves.  Plus, the tight muscles are pulling on the bones, causing pain on the bone.

Your Pillow is Involved in Your Sleeping Position and the Causes of  Headaches

sleep left side

The analogy I always use is; just as pulling your hair hurts your scalp, the muscle pulling on the tendons hurts the bone where it inserts.  In this case it is your neck muscles putting a strain on your cervical bones.  For example, if you sleep on your left side and your pillow is too thick, your head will be tilted up toward the ceiling. This position tightens the muscles on the right side of your neck.

sleeping in car and desk

Dozing off while sitting in a car waiting for someone to arrive, or while working for hours at your desk can also horizontal line sleepcause headaches. The pictures above show a strain on the neck when you fall asleep without any support on your neck. Both of these people will wake up with a headache, and with stiffness in their neck.

The best sleeping position to prevent headaches is to have your pillow adjusted so your head, neck, and spine are in a horizontal line. Play with your pillows, putting two thin pillows into one case if necessary. If your pillow is too thick try to open up a corner and pull out some of the stuffing.

 

sleeping on stomachSleeping on Your Back & Stomach

If you sleep on your back and have your head on the mattress, your spine is straight. All you need is a little neck pillow for support, and a pillow under your knees.

Stomach sleeping is the worst sleeping position for not only headaches, but so many other aches and pains. It’s a tough habit to break, but it can be done. This sleeping position deserves its own blog, which I will do in the future.

 

Treating the Muscles That Cause Headaches

sleeping position causes of headachesAll of the muscles that originate or insert into your cervical vertebrae, and many that insert into your shoulder and upper back, need to be treated.  The treatments are all taught in Treat Yourself to Pain Free Living, in the neck and shoulder chapters.  Here is one treatment that will help you get relief.

Take either a tennis ball or the Perfect Ball (which really is Perfect because it has a solid center and soft outside) and press into your shoulder as shown.  You are treating a muscle called Levator Scapulae which pulls your cervical vertebrae out of alignment when it is tight.

Hold the press for about 30 seconds, release, and then press again.

Your pillow is a key to neck pain and headaches caused by your sleeping position.  It’s worth the time and energy to investigate how you sleep and correct your pillow.  I believe this blog will help you find the solution and will insure you have restful sleep each night.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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