- A team of researchers from Oregon State University found a significant positive effect when older men used multivitamins
- The study involved 35 healthy men aged 68 years or older; half took a multivitamin/multimineral supplement while the other half took a placebo, daily for six months
- The multivitamin group had improved biomarkers of nutrition while the placebo group did not
- The placebo group had a reduction in cellular oxygen consumption, which is a marker of cell function; the multivitamin group did not
- By improving vitamin status, or preventing declines, as well as limiting reductions in cellular oxygen consumption, multivitamin/multimineral use “may have important implications for metabolism and immune health in healthy older men”
Multivitamin and mineral supplements are the most commonly consumed supplement in the U.S. It’s estimated that one-third of U.S. adults — and one-quarter of children and adolescents — use them.1 But despite their popularity, multivitamins are controversial, with studies showing mixed results on their benefits.
A team of researchers from Oregon State University (OSU), however, found a significant positive effect when older men used multivitamins,2 to the extent that they concluded, “Our evidence indicates that many older men could benefit from a daily multivitamin.”3
Multivitamins Improve Key Biomarkers of Nutrition
The study involved 35 healthy men aged 68 years or older. Half took a multivitamin/multimineral (MV/MM) supplement while the other half took a placebo, daily for six months. The men used no other supplements during the study period, with the exception of doctor-prescribed vitamin D.
“Our tests when the study started showed that many of these older men were not obtaining the optimal levels of several vitamins,” said Tory Hagen, principal investigator and Helen P. Rumbel Professor for Healthy Aging Research at the Linus Pauling Institute. “So there certainly was room for improvement.”4
Significant differences were noted between the two groups at the end of the study period, however. The multivitamin group had improved biomarkers of nutrition while the placebo group did not. In fact, nutrition biomarkers fell in some of the placebo participants, which “suggests that food alone was not enough to keep their vitamin and carotenoid levels up,” Hagen explained.5
However, the placebo group also had a reduction in cellular oxygen consumption, which is a marker of cell function. “This was not observed in men who took the multivitamin, suggesting a connection between vitamin status and white blood cell function that we are eager to explore further,” Hagen said in an OSU news release.6
By improving vitamin status, or preventing declines, as well as limiting reductions in cellular oxygen consumption, the team stated that multivitamin/multimineral use “may have important implications for metabolism and immune health in healthy older men.”7 While vitamin and mineral deficiencies weren’t widespread in the healthy subjects that took part in the study, the researchers still found multivitamins to be worthwhile, explaining:
“[T]he use of MV/MM supplements can improve or prevent declines in the status of several vitamins and may prevent declines in cellular bioenergetic status. Although MV/MM supplementation is a “one-size-fits-all” strategy and does not target specific micronutrient needs, it is a cost-effective approach to improve micronutrient status in older men and may have an as yet unappreciated impact on maintaining metabolic function in cells.”
Multivitamins Are Good for Memory
Other research, by scientists from Harvard Medical School and Columbia University, demonstrated that older adults taking a multivitamin supplementation may experience memory improvements.8
Data was gathered from the COcoa Supplement and Multivitamin Outcomes Study Web (COSMOS-Web), which was an ancillary study of COSMOS. In this group of 3,562 older adults, participants received either a multivitamin supplement or a placebo.
The participants were evaluated at baseline and each year using a battery of neuropsychological tests over a period of three years. Results showed that participants taking the multivitamin supplement had better immediate recall at the first year point, which was maintained during follow-up.
The researchers estimated that taking a multivitamin improved performance by “the equivalent of 3.1 years of age-related memory change” compared to placebo.9 The team concluded:
“Daily multivitamin supplementation, compared with placebo, improves memory in older adults. Multivitamin supplementation holds promise as a safe and accessible approach to maintaining cognitive health in older age.”
Do Multivitamins Lower Chronic Disease Risk?
The goal of the COSMOS study was to evaluate cocoa extract supplementation with and without a standard multivitamin against the risk of developing cardiovascular disease and cancer. The larger study enrolled 21,442 participants and found cocoa flavanol supplementation did not show a significant impact in reducing the total number of cardiovascular events.
However, when the data were evaluated further, they also found daily multivitamins potentially reduced lung cancer by 38% and “did appear to improve levels of several nutritional biomarkers.”10 Previous research also found that daily multivitamin supplementation led to a statistically significant reduction in the incidence of total cancer among men aged 50 years or older.11
Other research found multivitamin use was associated with a 70% decrease in risk of non-cardia gastric cancer among Black participants in the Southern Community Cohort Study who were below the healthy eating index median, meaning they had a lower-quality diet.12
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Why Older Adults May Be at Risk of Nutrient Deficiencies
It’s important to note that getting older doesn’t guarantee nutrient deficiencies. In fact, given the lack of nutrient deficiencies the OSU team found among their older subjects, they said, “This is evidence to suggest that micronutrient deficiencies observed in prior reports may not be a function of age per se but a consequence of underlying health conditions or poor dietary habits.”13
There are, however, a number of factors that could predispose older adults to deficiencies and inadequacies in micronutrients — and if you are deficient, it’s possible that a multivitamin may be especially useful. Changes in eating habits along with physiological changes may contribute to micronutrient inadequacies. According to the OSU team:14
“For example, both food choices and changes in nutrient absorption may decline as a result of poor oral health, gastrointestinal pH changes, chronic low-grade inflammation of the gut (i.e., atrophic gastritis), co-morbid diseases, polypharmacy, or loss of taste and smell, and any combination of these factors.
There is also the possibility that advancing age may lead to heightened micronutrient utilization, making it more difficult for older adults to maintain blood nutrient levels. Acute or chronic inflammatory events, which often plague older individuals, may reduce the circulating concentrations of several vitamins and minerals.”
Most Common Nutrient Deficiencies
The best way to ward off nutrient deficiencies is to intentionally fortify your meals with whole, nutrient-dense foods. Targeted supplements can also be beneficial to make up for any nutritional gaps, as can multivitamins when needed.
In the U.S., 31% of the U.S. population was found to be at risk of at least one vitamin deficiency or anemia,15 increasing the risk of health problems over a lifetime. It’s also estimated that 1 in 3 Americans are deficient in at least 10 minerals, putting them at risk of chronic diseases such as heart disease and diabetes.16 Even at a subclinical level, being deficient in vitamins and minerals can cause a range of symptoms, including:17
- Fatigue
- Irritability
- Aches and pains
- Decreased immune function
- Heart palpitations
Some of the most common nutrient deficiencies include:
1.Vitamin D — An estimated 40% of Europeans are deficient in vitamin D, while 13% are severely deficient.18 Among older Americans, however, it’s estimated that up to 100% may be deficient, in large part due to less time spent outdoors.19
The only way to gauge whether you might need to supplement, and how much to take, is to get your level tested, ideally twice a year, in the early spring, after the winter, and early fall when your level is at its peak and low point. Vitamin D is best obtained via sensible sun exposure, but supplementation may be necessary for some people.
2.Magnesium — It’s estimated that more than half the U.S. population may not be consuming enough magnesium.20 You only need about 150 milligrams (mg) to 180 mg a day to prevent deficiency, but optimal levels are closer to the 600 mg/day level. For comparison, the RDA for magnesium is around 310 mg to 420 mg per day depending on your age and sex.21
Dark green leafy vegetables are a good source of magnesium, and juicing your greens is an excellent way to boost your intake, although supplementation is likely necessary for most people.
3.Vitamin K2 — Known for its role in bone and heart health, vitamin K2 is found in grass fed animal products such as meat, eggs, liver and dairy, as well as in fermented foods, including sauerkraut, certain cheeses and the fermented soy food natto — items that many Americans do not consume enough of.
4.Vitamin B12 — A water-soluble vitamin also known as cobalamin, vitamin B12 plays a role in numerous biochemical reactions and neurological functions in your body, including DNA synthesis.22 Your body can’t make vitamin B12 on its own, so it must be obtained via your diet or supplementation.
It’s been suggested that nearly two-fifths of Americans may have lower than ideal B12 levels, with 9% deficient and 16% below 185 pmol/L, which is considered marginally deficient.23 While vegetarians and vegans are susceptible since B12 is derived from animal products, even meat eaters may be deficient, as problems with absorption are common.
5.Vitamin A — An estimated 51% of adults are not consuming enough vitamin A,24 increasing their risk of degenerative diseases like macular degeneration, a leading cause of blindness in the U.S.25
Vitamin A is a group of nutrients that falls into two different categories: retinoids found in animal foods and carotenoids found in plant foods. The two are chemically different and provide different health benefits, but both are necessary for optimal health. Plant foods high in beta-carotene include sweet potatoes, carrots, cantaloupe and mangoes.26 Animal foods rich in vitamin A include liver, egg yolks and grass fed butter.
The Best Way to Get Your Nutrients Is From Food
As I’ve long stated, eating fresh, whole foods is the best way to stay healthy and obtain the vitamins and minerals your body needs. Avoiding ultraprocessed foods, which are devoid of nutrients, is essential, but adding to the challenge, researchers have documented declining nutrient value sin the whole foods people are eating.
In one of the largest studies, researchers found a reliable decline in six nutrients across 43 foods.27 With levels of protein, calcium, phosphorus, vitamin C and other nutrients lower in many fruits and vegetables compared to past decades,28 it’s now more important than ever to choose locally grown, organic foods to support optimal health.
If you feel you’re not getting enough nutrition from your diet, however, a multivitamin may help fill in some gaps. When choosing any multivitamin or mineral supplements, be sure to look for a manufacturer that has checks and balances in place to ensure the quality of the product.
- 1 NIH, Multivitamin/mineral Supplements, Fact Sheet for Health Professionals
- 2, 7, 13, 14 Nutrients 2023, 15(12), 2691; doi: 10.3390/nu15122691
- 3, 4, 5, 6 Oregon State University June 14, 2023
- 8, 9 American Journal of Clinical Nutrition, 2023; doi: 10.1016/j.ajcnut.2023.05.011
- 10 COcoa Supplement and Multivitamin Outcomes Study, Multivitamin Findings
- 11 JAMA. 2012 Nov 14;308(18):1871-80. doi: 10.1001/jama.2012.14641
- 12 Cancer Causes Control. 2023 Jun 13. doi: 10.1007/s10552-023-01734-7
- 15 Nutrients. 2017 Jul; 9(7): 655., Abstract
- 16 Amazon, The Mineral Fix
- 17 Nutrients. 2017 Jul; 9(7): 655
- 18 European Journal of Clinical Nutrition volume 74, pages 1498–1513 (2020)
- 19 J Aging Gerontol. 2014 Dec; 2(2): 60–71
- 20 Oregon State University, Micronutrient Inadequacies, Magnesium
- 21 National Institutes of Health, Magnesium
- 22 Journal of Clinical Nephrology & Kidney Diseases August 31, 2018
- 23 USDA, Agricultural Research August 2000
- 24 Oregon State University, Micronutrient Inadequacies, Vitamin A
- 25 U.S. CDC, Macular Degeneration
- 26 National Institutes of Health, Vitamin A, Sources Of Vitamin A, Table 2
- 27 Journal of the American College of Nutrition, 2004; 23(6)
- 28 National Geographic May 3, 2022
Article cross-posted from Dr. Mercola’s site.
Five Things New “Preppers” Forget When Getting Ready for Bad Times Ahead
The preparedness community is growing faster than it has in decades. Even during peak times such as Y2K, the economic downturn of 2008, and Covid, the vast majority of Americans made sure they had plenty of toilet paper but didn’t really stockpile anything else.
Things have changed. There’s a growing anxiety in this presidential election year that has prompted more Americans to get prepared for crazy events in the future. Some of it is being driven by fearmongers, but there are valid concerns with the economy, food supply, pharmaceuticals, the energy grid, and mass rioting that have pushed average Americans into “prepper” mode.
There are degrees of preparedness. One does not have to be a full-blown “doomsday prepper” living off-grid in a secure Montana bunker in order to be ahead of the curve. In many ways, preparedness isn’t about being able to perfectly handle every conceivable situation. It’s about being less dependent on government for as long as possible. Those who have proper “preps” will not be waiting for FEMA to distribute emergency supplies to the desperate masses.
Below are five things people new to preparedness (and sometimes even those with experience) often forget as they get ready. All five are common sense notions that do not rely on doomsday in order to be useful. It may be nice to own a tank during the apocalypse but there’s not much you can do with it until things get really crazy. The recommendations below can have places in the lives of average Americans whether doomsday comes or not.
Note: The information provided by this publication or any related communications is for informational purposes only and should not be considered as financial advice. We do not provide personalized investment, financial, or legal advice.
Secured Wealth
Whether in the bank or held in a retirement account, most Americans feel that their life’s savings is relatively secure. At least they did until the last couple of years when de-banking, geopolitical turmoil, and the threat of Central Bank Digital Currencies reared their ugly heads.
It behooves Americans to diversify their holdings. If there’s a triggering event or series of events that cripple the financial systems or devalue the U.S. Dollar, wealth can evaporate quickly. To hedge against potential turmoil, many Americans are looking in two directions: Crypto and physical precious metals.
There are huge advantages to cryptocurrencies, but there are also inherent risks because “virtual” money can become challenging to spend. Add in the push by central banks and governments to regulate or even replace cryptocurrencies with their own versions they control and the risks amplify. There’s nothing wrong with cryptocurrencies today but things can change rapidly.
As for physical precious metals, many Americans pay cash to keep plenty on hand in their safe. Rolling over or transferring retirement accounts into self-directed IRAs is also a popular option, but there are caveats. It can often take weeks or even months to get the gold and silver shipped if the owner chooses to close their account. This is why Genesis Gold Group stands out. Their relationship with the depositories allows for rapid closure and shipping, often in less than 10 days from the time the account holder makes their move. This can come in handy if things appear to be heading south.
Lots of Potable Water
One of the biggest shocks that hit new preppers is understanding how much potable water they need in order to survive. Experts claim one gallon of water per person per day is necessary. Even the most conservative estimates put it at over half-a-gallon. That means that for a family of four, they’ll need around 120 gallons of water to survive for a month if the taps turn off and the stores empty out.
Being near a fresh water source, whether it’s a river, lake, or well, is a best practice among experienced preppers. It’s necessary to have a water filter as well, even if the taps are still working. Many refuse to drink tap water even when there is no emergency. Berkey was our previous favorite but they’re under attack from regulators so the Alexapure systems are solid replacements.
For those in the city or away from fresh water sources, storage is the best option. This can be challenging because proper water storage containers take up a lot of room and are difficult to move if the need arises. For “bug in” situations, having a larger container that stores hundreds or even thousands of gallons is better than stacking 1-5 gallon containers. Unfortunately, they won’t be easily transportable and they can cost a lot to install.
Water is critical. If chaos erupts and water infrastructure is compromised, having a large backup supply can be lifesaving.
Pharmaceuticals and Medical Supplies
There are multiple threats specific to the medical supply chain. With Chinese and Indian imports accounting for over 90% of pharmaceutical ingredients in the United States, deteriorating relations could make it impossible to get the medicines and antibiotics many of us need.
Stocking up many prescription medications can be hard. Doctors generally do not like to prescribe large batches of drugs even if they are shelf-stable for extended periods of time. It is a best practice to ask your doctor if they can prescribe a larger amount. Today, some are sympathetic to concerns about pharmacies running out or becoming inaccessible. Tell them your concerns. It’s worth a shot. The worst they can do is say no.
If your doctor is unwilling to help you stock up on medicines, then Jase Medical is a good alternative. Through telehealth, they can prescribe daily meds or antibiotics that are shipped to your door. As proponents of medical freedom, they empathize with those who want to have enough medical supplies on hand in case things go wrong.
Energy Sources
The vast majority of Americans are locked into the grid. This has proven to be a massive liability when the grid goes down. Unfortunately, there are no inexpensive remedies.
Those living off-grid had to either spend a lot of money or effort (or both) to get their alternative energy sources like solar set up. For those who do not want to go so far, it’s still a best practice to have backup power sources. Diesel generators and portable solar panels are the two most popular, and while they’re not inexpensive they are not out of reach of most Americans who are concerned about being without power for extended periods of time.
Natural gas is another necessity for many, but that’s far more challenging to replace. Having alternatives for heating and cooking that can be powered if gas and electric grids go down is important. Have a backup for items that require power such as manual can openers. If you’re stuck eating canned foods for a while and all you have is an electric opener, you’ll have problems.
Don’t Forget the Protein
When most think about “prepping,” they think about their food supply. More Americans are turning to gardening and homesteading as ways to produce their own food. Others are working with local farmers and ranchers to purchase directly from the sources. This is a good idea whether doomsday comes or not, but it’s particularly important if the food supply chain is broken.
Most grocery stores have about one to two weeks worth of food, as do most American households. Grocers rely heavily on truckers to receive their ongoing shipments. In a crisis, the current process can fail. It behooves Americans for multiple reasons to localize their food purchases as much as possible.
Long-term storage is another popular option. Canned foods, MREs, and freeze dried meals are selling out quickly even as prices rise. But one component that is conspicuously absent in shelf-stable food is high-quality protein. Most survival food companies offer low quality “protein buckets” or cans of meat, but they are often barely edible.
Prepper All-Naturals offers premium cuts of steak that have been cooked sous vide and freeze dried to give them a 25-year shelf life. They offer Ribeye, NY Strip, and Tenderloin among others.
Having buckets of beans and rice is a good start, but keeping a solid supply of high-quality protein isn’t just healthier. It can help a family maintain normalcy through crises.
Prepare Without Fear
With all the challenges we face as Americans today, it can be emotionally draining. Citizens are scared and there’s nothing irrational about their concerns. Being prepared and making lifestyle changes to secure necessities can go a long way toward overcoming the fears that plague us. We should hope and pray for the best but prepare for the worst. And if the worst does come, then knowing we did what we could to be ready for it will help us face those challenges with confidence.
