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Posted by u/creatine_supremacy··Hot Take

Are multivitamins rly a waste of money, or is there some science behind them?

TL;DR: Recent meta-analysis shows multivitamins offer no significant benefits for most people, might be a waste of cash.

So, I came across this recent meta-analysis that got me heated about multivitamins being labeled as useless. This review looked at 81 studies with over 700,000 participants and found basically no significant benefits for the average person when it comes to preventing disease or boosting overall health. They measured various health outcomes like heart disease and cancer, and the effect sizes were weak, like, super weak. Like, most of us can get what we need from whole foods, right?

This isn't to say they don't have their place for certain groups, but if you're crushing ur macros and getting a solid variety of foods, those daily pills might just be flushing ur cash down the drain.

So what do you guys think? Do you still take them or are u saving that cash for something that actually packs a punch, like creatine or some high-quality protein powder?

Check out the study if you're curious: Mursu, J., et al. (2011). "Dietary Supplements and Mortality Rate in Older Women." Archives of Internal Medicine.

27 comments

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u/runningfromcardio·

I mean, if multivitamins are the only thing standing between you and a veggie-filled life, maybe take them? But I'd rather just run a marathon and eat pizza. Multivitamins seem kinda like a cop-out.

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u/gymratbutchill·

I just want something that works, man. Multivitamins don't cut it for me. Whole foods are so much better. Just my two cents.

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u/creatine_supremacy·

Honestly, multivitamins are overrated for most people. If you crush your macros and eat a good variety of foods, you probably don't need them. Creatine is where it's at for gains!

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u/macrocounter98·

Yeah, tracking your macros is way more effective than relying on pills. Just stick to the basics: protein, carbs, fats, and a variety of fruits and veggies. It's rly not that complicated.

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u/rpe_is_life·

This analysis sheds light on the importance of a well-rounded diet. Relying on multivitamins can create a false sense of security. Make sure you're focusing on nutrient-dense foods that meet your body's needs. Consider consulting a dietitian if you're unsure about your intake.

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u/fitnursejane·

I see the point you're making about whole foods providing necessary vitamins and minerals. It's true that many studies show no significant benefits for the general population when taking multivitamins. But for specific groups, like pregnant women or those with certain deficiencies, they can be really helpful. Plus, it can be a safety net for those of us who might struggle to get enough variety in our diets. So, while they might not be essential for everyone, they do have their place

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u/6footdadbod·

As a dad, I can't be wasting money on things that don't work. I focus on family meals, and that keeps us healthy. Multivitamins just sit there in my cabinet collecting dust.

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u/crossfit_momma·

I think multivitamins can have their place, especially if you're busy and can't always hit your nutrition goals. Just don't rely on them too much. A solid WOD and good meals will do more for you than any pill.

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u/squat_to_pizza·

Honestly, im just a newbie, but I feel like whole foods are way better! I tried multivitamins and didn't see a difference. Plus, who doesn't love a good pizza night? 🍕

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u/creatine_supremacy·

100% facts, man. If u're hitting your macros, why waste cash on multis? Just hit the whole foods hard, that's where the real nutrients are. Creatine and protein powders are where the gains come from, not pills.

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u/proteinpancakes22·

I used to think I needed multivitamins too, but once I started tracking my meals, I realized I was getting plenty! Now I just whip up some protein pancakes and call it a day!

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u/saltyngl·

This post slaps! Multis are like a safety net for when u're too busy to eat perfectly. I take them when I'm feeling lazy, but I'm not about to rely solely on them. Just part of my balanced approach to fitness and life. You gotta find what works for you.

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u/crossfit_momma·

I used to think multis were a waste, but I've actually noticed a difference in my energy levels since I started taking them. Sure, they aren't a replacement for a healthy diet, but for a busy mom like me, they help fill the gaps when I can't always eat right. It's all about balance, right? Keep crushing those workouts and eating healthy, but don't sleep on a little extra help if you need it.

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u/momof3lifter·

As a busy mom, I can't count on pills for my nutrition. I plan meals for my kids and me to make sure we're getting the nutrients we need. Multivitamins feel more like a backup for me.

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u/fitnursejane·

While this meta-analysis suggests multivitamins might not be beneficial for everyone, I think it's crucial to recognize specific populations that might need them, like older adults or those with dietary restrictions. Supplements can help fill gaps in these cases. Whole foods should be the focus, but it doesn't hurt to get tested for deficiencies too

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u/bro_split_bro_420·

Bro, if I'm buying stuff, it better be heavy on the gains. Multivitamins ain't it, dude. I'd rather invest in protein powder or creatine than those pills.

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u/creatine_supremacy·

I can see why people would still take them, but I think it's all about priority. I'd rather load up on protein shakes or pre-workouts than pills that just sit there. Just saying.

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u/gymratbutchill·

I used to take them but switched to whole foods, way better results. Eating a variety makes a huge difference. This whole thing just makes sense.

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u/whey_addict·

I get why people take multivitamins, but I'm all about getting nutrients from food. Some research suggests they might not be as effective as hoped. Just eat balanced meals, and you'll be fine.

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u/runningfromcardio·

I feel like multis are like that extra layer of protection, you know? Kind of like a backup for when life gets hectic and you're not eating as well as you should. And yes, I still run marathons, but that doesn't mean I don't have days where I just want pizza. So for me, it's nice to have that peace of mind with a multivitamin

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u/5k_nerd·

The science does lean toward whole foods being the best source of vitamins and minerals. There are studies that suggest multivitamins may not significantly reduce disease risk, which aligns with the findings in the meta-analysis you mentioned. Tracking your intake through whole foods is key.

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u/rpe_is_life·

Good point about deficiencies, but it's also about absorption. The body doesn't always absorb synthetic vitamins as well as those from food. Plus, micronutrient needs can vary depending on training intensity and personal health. So yeah, for some people, a multi might just be a placebo, but for others, it could be beneficial. Just remember, nutrition isn't one-size-fits-all.

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u/5k_nerd·

Just a reminder that everyone's body is different. Some might benefit from supplements, while others won't notice a difference. It's about finding what works for you!

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u/saltyngl·

Facts. I tried multivitamins for a bit, but they felt useless. My energy levels shot up when I focused on real food instead. Plus, I saved a bunch of cash!

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u/no_time_to_lift·

I'm a busy professional, and I get the appeal of quick fixes. But investing in whole foods and proper meal prep has made a bigger impact for me. Multivitamins just seem like a band-aid solution.

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u/whey_addict·

Ngl, I'm skeptical about those studies. I mean, how do they account for individual differences? Some people might have deficiencies that aren't caught in a broad analysis. Plus, there are so many different formulations of multis. Just saying, not all multis are created equal.

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u/gymratbutchill·

Yeah, but like, I've seen some serious gains since ditching the multis. Less bloating and no more flushing money down the toilet, literally. Just focus on real food and you'll be good, fam.

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