Science has proven a daily multivitamin can slow biological ageing: Our supplement expert reveals how to find the product that works best for you, the £79 'super powder' not worth your money and the ideal 16p-a-day pill for the over-50s

New research indicates that daily multivitamin supplements may contribute to slowing down biological aging, according to a recent study published in Nature Medicine. This study found that participants taking a multivitamin experienced a reduction in their biological age by approximately four months over a two-year period compared to those receiving a placebo. The findings build upon earlier research conducted by Harvard University in 2024, known as the Cosmos trial, which demonstrated a 60 percent decrease in brain health decline among individuals who regularly consumed multivitamins. According to Aidan Goggins, a pharmacist and nutritionist who serves as an independent expert in the supplement industry, these results suggest that even if multivitamins do not extend lifespan, they might significantly enhance overall health during one's lifetime, referred to as "healthspan." Older adults, in particular, may benefit from multivitamins due to diminished nutrient absorption capabilities as they age. Vitamins A, C, and E appear to offer protection against cellular damage, while B vitamins are associated with lower levels of homocysteine, a protein linked to increased dementia risk. Individuals who may particularly benefit from multivitamins include those following restrictive diets, such as vegetarians and vegans, or those suffering from conditions affecting nutrient absorption like celiac disease or Crohn’s disease. Additionally, individuals on certain medications, such as proton pump inhibitors used for acid reflux or GLP-1 drugs prescribed for weight management, may experience impaired absorption of essential vitamins and minerals. In evaluating various multivitamin products available in the market, Goggins highlighted both budget-friendly options and premium alternatives. Among the budget choices, Tesco Health Multivitamins & Iron, priced at £2.65 for 60 tablets, provides 100 percent of the recommended amounts for 13 key nutrients, including vitamin C and several B vitamins. However, it lacks iodine and selenium, which are crucial for thyroid function and immune support respectively. Furthermore, its vitamin D content is insufficient, offering only 5 mcg per day, below the recommended 10 mcg by the NHS during winter months. For those seeking a premium option, Heights Vitals Multivitamin, costing £40 for 60 capsules, includes higher-quality forms of nutrients, such as methylated B vitamins, which are readily usable by the body. It also features a substantial dose of vitamin D at 45 mcg per day, potentially eliminating the need for an additional supplement. Despite this, the inclusion of 5 mg of iron may hinder the absorption of other minerals like magnesium and zinc. The product utilizes delayed-release technology, separating fat-soluble and water-soluble nutrients into different layers within the capsule. While this approach aims to optimize absorption, scientific validation for these claims remains lacking. Some nutrients, such as vitamin C and minerals, are best absorbed in the upper part of the small intestine, suggesting that delayed release might not necessarily enhance absorption efficiency.