Recent research indicates that daily multivitamin intake may help slightly slow the aging process in older adults.
In a randomized study involving 958 older adults, those who consumed a multivitamin daily for two years demonstrated a reduction in biological aging by approximately four months. This means that over the 24-month period, they aged only 20 months at a cellular level.
Chronological age measures the time since birth, while biological age assesses the wear and tear on the body at the cellular level. The two can differ significantly; for instance, a 50-year-old might have a biological age of 47 or 54, influenced by genetics, lifestyle choices, and medical history.
Howard Sesso, the associate director of preventive medicine at Brigham and Women’s Hospital and Harvard Medical School, who led the study, emphasized that these findings do not imply that a multivitamin directly adds four months to one’s lifespan.
“It suggests that your overall health trajectory could benefit,” he stated. “The real implications of those four months are difficult to determine.”
Additionally, participants displaying accelerated biological aging at the beginning of the study saw more significant benefits from taking daily multivitamins. The results were published in the journal Nature Medicine.
This research forms part of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS), a large-scale trial aimed at determining if cocoa extract and/or multivitamins can mitigate the risks of cancer and heart disease. Researchers targeted a specific group of healthy older adults consisting of men aged 60 and above and women aged 65 and older, with an average chronological age of 70.
Participants were randomly distributed into four groups, receiving daily doses of cocoa extract and a multivitamin; a multivitamin alone; cocoa extract alone; or placebos.
The study received partial funding from Haleon, previously Pfizer Consumer Healthcare, which supplied the multivitamins, and Mars Inc., which provided the cocoa extract. Both Sesso and another author received funding from these organizations, but neither contributed to the research design.
After two years, five epigenetic clocks were utilized to assess the biological aging of participants. These clocks measure small DNA changes over time.
Those in the multivitamin group experienced a slower aging process compared to the placebo group, as measured by two of the five clocks.
The PCGrimAge clock indicated an aging slowdown of about 1.4 months, while the PCPhenoAge clock showed a reduction of approximately 2.6 months. Sesso referred to these as “second-generation clocks” that assess mortality risks.
Participants in the multivitamin group who began the trial with faster biological aging displayed a slowdown of PCGrimAge by approximately 2.8 months.
Conversely, cocoa extract did not show any impact on the five biological aging measures.
“However, this does not imply everyone should begin taking a multivitamin,” Sesso cautioned. “Consultation with a healthcare provider is essential for decisions regarding multivitamin intake.”
Nevertheless, if you’re already taking a multivitamin, he noted that there’s no reason to discontinue its use based on this research.
What is Biological Aging?
Aging—whether biological or chronological—may appear straightforward. Yet, as noted by Daniel Belsky, an associate professor of epidemiology at Columbia University, “there is no definitive measurement for aging.” Belsky co-developed one of the epigenetic clocks utilized in this study, known as DunedinPACE.
While chronological age tends to be concrete, its implications can vary. Particularly as lifespans increase, the experience of being 80 can look very different for an active, healthy person compared to someone who is bedridden.
“Biological aging represents the gradual decline in the integrity and resilience of cells, tissues, and organs over time,” Belsky explained. “It’s a universal experience that contributes to nearly all chronic diseases and mortality.”
Danica Chen, a professor at UC Berkeley specializing in metabolic biology and aging, described the biomarkers from the study as “state-of-the-art” but emphasized the necessity for further research before they can be endorsed for aging interventions like multivitamin use.
“We currently lack knowledge on whether [multivitamins] actually improve tissue function or lower disease risks,” said Chen, who was not involved in the study. The field of aging research is still seeking foundational proof.
Given that the study spanned only two years, Chen expressed interest in whether the same benefits regarding biological aging would be observed if older adults continued multivitamin use over a longer duration.
There are additional limitations to consider. The majority of participants were healthy and white, making it uncertain whether a more diverse group with various chronic conditions might experience similar benefits.
While the connection between multivitamins and biological aging is modest, Belsky remarked that he would be concerned if it were not.
“No one expects that taking a multivitamin will reverse aging,” he noted.
Unique Nutritional Needs of Older Adults
Sesso indicated that healthy aging isn’t a singular endeavor; it involves a holistic approach that includes understanding one’s overall health.
He stated that “[the study] doesn’t diminish the importance of a well-balanced, diverse, and colorful diet.”
While it’s ideal for the average healthy adult in the U.S. to derive essential vitamins and minerals from whole foods, certain older adults may face unique nutrition challenges that could potentially be alleviated by multivitamin use, according to Joanne Slavin, a registered dietitian and professor of food science and nutrition at the University of Minnesota.
For example, as people age, they may struggle with opening cans, understanding food labels, or even cooking meals.
Additionally, food prices are on the rise. As per the consumer price index released by the Agriculture Department’s Economic Research Service, overall food costs increased by 2.9% from January 2025.
However, many questions about the nutritional necessities of older adults remain unanswered.
“Much of our data on vitamin requirements was gathered from younger populations, leading to a scaling approach for older adults,” Slavin remarked. “Few nutrients are quantified by saying, ‘Older adults require twice as much.’”
For instance, some older individuals might benefit from vitamin B12 supplementation since absorption of this vitamin typically declines with age, making those 75 and older particularly vulnerable to deficiency.
Furthermore, given the multiplicity of vitamins and minerals within multivitamins, it remains uncertain whether the changes in biological age are tied to specific components.
“Is it due to vitamin C? Or is it folic acid?” Slavin questioned. “That knowledge is still elusive.”
