Five great reasons to take a daily multivitamin

If you’re among the 50 per cent of North Americans who don’t take a multivitamin regularly, here’s an important reason to add one to your daily routine: A study finds that guys who popped one regularly for 20 years or longer cut their risk for heart disease by 46 per cent.

We know multivitamins have received a bad rap in recent years. And it’s true some studies haven’t found a benefit. But plenty have and, by and large, the longer a study tracks the benefits, the more benefits are revealed! We think it’s interesting this long-term study flew below the media’s radar, not getting the attention it deserved. We’ve added it to our Top 5 reasons to say yes to a daily multivitamin. Lower risk for heart disease. In this study of 18,350 men from the Harvard-affiliated Brigham and Women’s Hospital, those who stuck with their multivitamin habit enjoyed lower rates of life-threatening cardiovascular events, such as heart attacks and strokes. They also were 14-per-cent less likely to need artery-clearing surgery. A 2015 study found a similar benefit for women, with a 46-per-cent lower risk for fatal heart disease in multivitamin takers.

Cancer protection. A multivitamin reduced overall cancer risk by eight per cent in one recent study, and 18 per cent for men over 70. In another study, this habit also cut by 14 per cent women’s odds for developing colon growths called adenomas that can morph into colon cancer.

Fewer cataracts. A study tracked the eye health of nearly 15,000 male physicians. Half took a common daily multivitamin as well as vitamin C, vitamin E and beta carotene; half had a placebo. The vitamin-takers reduced their risk of cataracts by nine per cent and of nuclear cataracts by 13 per cent. Guard against drug-related nutrient gaps. A multi may be especially important if you’re among the millions of people who take a diuretic (a water pill), an acid-blocking proton pump inhibitor or the diabetes drug metformin. Some types of diuretics can deplete potassium, a mineral important for blood pressure

control and healthy muscle function. PPIs can reduce levels of vitamin B-12, which helps your body make red blood cells, nerve cells and the body’s genetic material. A healthy brain and spine for

babies. A multivitamin with folic acid, if taken before and during pregnancy, can help women of child-bearing age protect their future children from autism spectrum disorders by as much as 40 per cent, and from brain and spinal cord defects and childhood cancers. Since 50 per cent of pregnancies are unplanned, taking your multi daily is a good idea. If you do become pregnant, talk with your doctor about other prenatal vitamins.

No multi can replace the natural nutrients in a healthy diet. A multi plus a few smart supplements is a great insurance policy.

Go for a basic multivitamin. Skip megadoses. Choose a multi with key nutrients (including vitamins A, C, D, E and K, and potassium, zinc and iodine) at levels close to the recommended daily allowance. Take half in the morning and half at night.

We also recommend a daily calcium (600 mg) and magnesium (400 mg) supplement and 1,000 IU of vitamin D-3 daily. Add 600 mg a day of omega-3 fatty acid DHA from fish oil or algal oil supplements. To cut your risk for vision loss and early forms of age-related macular degeneration and mental dysfunction, you can up your dose to 900 mg of DHA along with a lutein and zeaxanthin supplement.