Vitamins seem to be everywhere these days—featured in ads, lining grocery store shelves, and even popping up as topics in group chats from that one college friend who swears a supplement changed their life.
But what exactly is a vitamin? Vitamins are a group of organic compounds that are essential for an individual’s growth and nutrition.
Our bodies can’t always make enough of them on their own, so (when needed) we can get them through the food we eat or by using supplements such as powders, gummies or capsules.
The manufacturers of vitamins and supplements will often make extensive claims about how their products can improve human health. But how effective are they, really?
Here are a few ways that Mass General Brigham researchers are using science-backed methods to answer some key questions about vitamins and human health.
Could Turning Down The Volume on Vitamins Also Have Health Benefits?
The Short Answer: We Don't Know Yet.
We typically think the more vitamins you take, the better it is for your health. But a recent study from Massachusetts General Hospital (MGH) challenges that idea.
Researchers at the hospital's Center for Genomic Medicine found that significantly reducing levels of vitamin B2, or riboflavin, led to unexpected health and longevity benefits in C. Elegans worms, which share similar genetics to humans and are often used as lab models for disease.
Riboflavin is found in foods such as milk, eggs and green vegetables and is available as an over the counter supplement
While severe riboflavin deficiencies can cause a variety of health problems, the research team’s findings suggest that moderate reductions in riboflavin could have beneficial effects on aging.
“It’s too early to draw conclusions for humans,” say Armen Yerevanian, MD, the lead author of the study. “But this study shows that more isn’t always better when it comes to vitamins.” Read more.
Could a Daily Multivitamin Help Your Brain Stay Younger?
The Short Answer: Yes
By 2060, nearly one in four Americans will be at higher risk for memory loss and Alzheimer’s disease. It’s crucial to find ways to slow the progression of these diseases. Could taking a daily multivitamin help?
Researchers from Mass General Brigham tested the effects of a daily multivitamin on a subset of 573 participants with in-person visits in the COSMOS trial, a nationwide clinical trial testing the effects of cocoa extract and multivitamin supplements on brain health in aging.
The researchers also conducted a meta-analysis among over 5,000 non-overlapping participants within the COSMOS trial.
The results showed a statistically significant cognitive benefit among participants taking the multi-vitamin.
Taking a multivitamin daily slowed cognitive aging by the equivalent of two years compared to placebo.
“These findings will garner attention among many older adults who are, understandably, very interested in ways to preserve brain health,” says Olivia Okerke, MD, SM, director of Geriatric Psychiatry at MGH. "They provide evidence for the role of a daily multivitamin in supporting better cognitive aging.” Read more.
Can Fish Oil Protect Against Phthalate-Related Complications in Pregnancy?
The Short Answer: It Appears So.
Phthalates—chemicals commonly found in plastics, cosmetics, and food packaging—are nearly impossible to avoid and high levels of phthalates in the blood have been linked to pregnancy complications.
But new research from Mass General Brigham suggests that omega-3 fatty acids, like those found in fish oil, may help to mitigate these risks.
In a study of women undergoing in vitro fertilization (IVF), researchers found that women with low levels of omega-3s in their blood and high levels of phthalates were significantly more likely to experience pregnancy loss.
In contrast, women with higher omega-3 levels didn’t show the same risk or pregnancy loss, even with high levels of phthalate exposure.
Notably, among women with low omega-3s, the risk of pregnancy loss rose sharply—from 5% to 44%—as phthalate levels increased.
While more research is needed, the findings could eventually inform dietary guidance to support fertility, especially for women who are undergoing assisted reproduction. Read more.
Can Omega 3 and Vitamin D Supplements Help to Prevent Depression in Older Adults?
The Shorter Answer: No. (At Least Not By Themselves).
A study from the VITAL clinical trial at Mass General Brigham sought to answer whether daily supplements—specifically vitamin D and omega-3 fatty acids—could help prevent depression in older adults, especially those at high risk or with additional health challenges.
Researchers followed more than 700 participants over two years, tracking changes in mood and new cases of major depression.
The study found participants taking daily vitamin D or omega-3 supplements did not experience a reduced risk of depression compared to a placebo.
While the findings don’t rule out potential benefits of these supplements in other situations, they suggest that vitamin D and omega 3s may not be effective tools for preventing late-life depression on their own. Read more.
Can Supplements Reduce the Risk of Autoimmune Disorders?
The Short Answer: Yes, and Vitamin D Seems to Be the Best
In a recent study, researchers at Mass General Brigham followed nearly 26,000 people in their 50s and 60s over a period of five years. The goal was to find out whether taking Vitamin D, omega-3 fatty acids, or both, could help prevent autoimmune diseases such as rheumatoid arthritis or lupus.
The findings showed that Vitamin D had the most significant impact, reducing the risk of autoimmune diseases by 22%. Omega-3s alone led to a 15% reduction, though that result wasn’t statistically strong enough to confirm a clear benefit.
Interestingly, the combination of both supplements also showed a positive effect, suggesting that Vitamin D, whether taken alone or with omega-3s, may help lower the risk of developing autoimmune conditions. Read more
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