A daily multivitamin can slow the pace of biological ageing, according to a study published in the journal Nature Medicine, which found the supplement reduced biological age by about four months over two years compared with a placebo.
The research follows a well-respected, long-term study at Harvard University from 2024, known as the Cosmos trial, which found that people who took a daily multivitamin had a 60 per cent reduction in brain health decline over three years compared with a placebo group, measured using memory and problem-solving tests.
"These newer studies show 'no extra years' doesn't mean no benefit," said Aidan Goggins, a pharmacist and nutritionist who works as an independent expert for the supplement industry.
Older adults often have small nutrient gaps because the gut's ability to absorb nutrients declines with age, which may explain the latest findings. Vitamins A, C and E may protect brain cells from damage, while B vitamins have been linked to lower blood levels of the protein homocysteine, and high levels of homocysteine are a risk factor for dementia.
Goggins said others who could benefit from a multivitamin as a "safety net" include "anyone with a restricted diet such as vegetarians or vegans or those with malabsorption issues [e.g. people with coeliac or Crohn's disease]." He added that such people "can be low in nutrients, as can those on medications such as proton pump inhibitors (PPIs) for acid reflux or GLP-1s for weight loss, which also interfere with vitamin and mineral absorption in the gut."
Goggins reviewed a range of multivitamin products on sale in the UK and rated each out of ten.
Budget and premium options
Tesco Health Multivitamins & Iron costs £2.65 for 60 tablets, working out at 4p a day, and claims to "support general wellbeing." Goggins said it provides 100 per cent of the recommended amount for 13 key nutrients, including vitamin C and several B vitamins, but offers only a modest back-up in reality. It lacks iodine and selenium, and its vitamin D dose of 5mcg falls short of the 10mcg the NHS recommends for adults from November to March, and well short of the 25mcg recent research suggests is optimal. He rated it 3/10.
Heights Vitals Multivitamin costs £40 for 60 capsules at Boots, working out at £1.33 a day for a two-capsule dose, and claims "delayed-release capsules to maximise absorption." Goggins said it uses genuinely higher-quality methylated B vitamins and contains the highest vitamin D level reviewed, 45mcg. But it includes 5mg of iron, which he called "a terrible addition" as it can interfere with absorption of magnesium and zinc, and he said the delayed-release claims are unproven since many key nutrients are best absorbed higher up the digestive tract. He rated it 6/10.
For older adults and a 'super powder'
Centrum Advance 50+ Multivitamins & Minerals costs £28 for 180 tablets, or 16p a day, and claims to "support daily energy release and normal immune function of adults over 50." Goggins called it "by far the most useful product here" because it is the UK version of Centrum Silver, the multivitamin used in the Cosmos brain research, though its vitamin D is far lower at 5mcg compared with 25mcg in the study. He noted a 2025 randomised trial by Essex University found no measurable cognitive benefit from vitamin D alone, and said the Cosmos researchers believe B vitamins, zinc and magnesium working in combination are more likely responsible. He rated it 8/10.
AG1 costs £79 for 30 days and claims "70-plus optimised ingredients." Goggins said a long ingredient list is not the same as a proven formula. It begins with apple powder and pea protein, contains high doses of vitamin C and several B vitamins, but zinc is the only mineral at the recommended level, and it has no vitamin D at all. Many plant extracts, including the herb ashwagandha, are hidden inside unlabelled "blends" with no individual doses given. It does contain probiotics, though Goggins noted the multivitamins used in trials showing longevity benefits did not contain them. He rated it 1/10.
Patches, liquids and gummies
PatchMD Multivitamin Patches cost £20.50 for 30, or 68p a day, worn for eight hours and claiming "transdermal delivery which bypasses the digestive system for better absorption." Goggins said research shows vitamins and minerals are not efficiently absorbed through the skin, since only fat-soluble molecules can penetrate it, meaning water-soluble vitamins like C and B cannot get through. Among minerals, only magnesium has evidence of passing into the bloodstream this way. He cited a 2019 trial of gastric bypass patients that found those using patches were significantly more likely to be nutrient deficient than those taking standard oral supplements. He rated it 0/10.
MaryRuth's Organic Women's Multivitamin Liposomal costs £19.49 for 30 days, or 65p a day, and claims to be "delivered via liposomal technology for better absorption." Goggins said liposomal delivery, which wraps nutrients in a protective fat bubble, can help vitamins like C and B survive stomach acid, but most vitamins in this product are already in easily absorbed forms, making the technology somewhat of a gimmick, and he found nothing making it specifically suited to women. Its real value, he said, is as a palatable vanilla peach liquid for people who cannot swallow tablets, with a decent formulation including methylated B vitamins and 25mcg of vitamin D. He rated it 6/10.
Holland & Barrett Multivitamin Gummies cost £6.99 for 30, or 23p a day, and claim to offer "key vitamins to reduce tiredness and fatigue, support your immune system, skin, hair and nails." Goggins said gummies can only hold limited nutrition without affecting taste and stability, and this product has just 30mg of vitamin C, under half the recommended amount. He referenced a recent study finding around 25 per cent of vitamin C is lost during gummy processing, and said it was unclear whether this product compensates for that. It is also high in sugar, low in vitamin D at 5mcg, and has only half the recommended amounts of vitamin B6 and folic acid. He rated it 3/10.
BetterYou Multivitamin Daily Oral Spray costs £10.99 for 25ml, providing 32 doses at 34p a day, and claims "14 essential nutrients scientifically developed for superior absorption." Goggins said it contains iodine, selenium and a good 20mcg dose of vitamin D. While some nutrients may absorb through the mouth lining, he said much of the dose is likely swallowed and absorbed through the gut as with a normal supplement, and faster absorption offers little real advantage since nutrient status improves over weeks and months rather than instantly. He said it remains a good option for people who struggle to swallow tablets, including children. He rated it 7/10.
