Daily Multivitamin May Slow Biological Aging, Study Suggests

Could a simple drugstore multivitamin slow biological aging and keep your body and mind healthier for longer? Yes, according to a new study of nearly 1,000 older adults, which found people who took a multivitamin for two years showed slower changes in several biomarkers (biological indicators) linked to aging.

Understanding Biological vs. Chronological Age

Chronological age measures how many years a person has lived. Biological age, by contrast, reflects how quickly the body is aging internally. Researchers have found that people whose biological age is higher than their chronological age tend to face greater risks of chronic diseases and earlier death. Slowing down biological aging, some experts consider, could help people live longer with fewer health issues.

The COSMOS Trial: A Two-Year Study

The latest findings come from a subset of participants enrolled in COSMOS (Cocoa Supplement and Multivitamin Outcomes Study), a nationwide clinical trial designed to test whether common supplements could influence aging-related health outcomes. The analysis included nearly 1,000 adults with an average age of 70. Participants were randomly assigned to one of four interventions:

• Multivitamin plus cocoa extract
• Multivitamin plus placebo
• Cocoa extract plus placebo
• Placebo only

The multivitamin tested in the study was Centrum Silver, a commonly available supplement formulated for older adults. Mars and Pfizer provided the supplements, and Mars provided partial funding for the study. Neither were involved in the study design or analysis.

How Biological Aging Was Measured

Researchers analyzed blood samples at the start of the trial and again after one and two years, using five different epigenetic clocks to measure biological aging. Epigenetic clocks analyze small chemical tags on DNA known as DNA methylation. These tags help regulate which genes are turned on or off and naturally change as people grow older.

Key Findings: Multivitamins and Biological Age

After two years, results showed:

• Participants taking the multivitamin showed slower biological aging across all five clocks.
• Two clocks associated with mortality risk showed statistically significant improvements.
• The multivitamin group aged about four months less biologically compared with people taking a placebo.
• Participants who entered the trial with signs of accelerated biological aging appeared to benefit the most.
• Cocoa extract did not affect biological aging.

According to research published in Nature Medicine, daily multivitamin supplementation modestly reduced the rate of increase of second-generation epigenetic clocks, specifically PCGrimAge and PCPhenoAge.

Why Might a Multivitamin Affect Aging?

Researchers say it’s not yet clear exactly how a multivitamin might influence biological aging markers. One possible explanation is that a broad mix of nutrients helps support cellular processes involved in metabolism, DNA repair, and inflammation. “A daily multivitamin-multimineral supplement is essentially a diversified investment with more than two dozen essential vitamins and minerals,” says Howard Sesso, ScD, MPH, associate director of the division of preventive medicine at Mass General Brigham.

Another possibility is that multivitamins help fill small nutritional gaps that occur even in people who eat healthy diets.

What Slowing Biological Aging Might Look Like

As biological age advances, adults can develop decreased muscle and bone health, metabolic dysfunction, decreased reaction times, and issues with memory and reasoning. Because biological age is so variable, people of the same chronological age can sometimes look very different.

The Importance of Further Research

Epigenetic clocks are useful for research, but they’re not yet something doctors can use in everyday medical care to predict future health conditions or outcomes. Future studies may help determine whether improvements in these markers translate into lower risks of disease.

Does the Type of Multivitamin Matter?

The study specifically tested Centrum Silver, a multivitamin designed for older adults. Researchers say it’s not yet clear whether other multivitamins would produce the same effects. Sesso recommends choosing a simple multivitamin containing essential vitamins and minerals at moderate levels. “Avoid ‘special formulations’ and keep it simple,” he says.

Regular physical activity, nutritious eating patterns, good sleep, and staying socially engaged remain the most reliable ways to support healthy aging.