Benefits of taking vitamins
Pro Research Analysisby 
Searched over 200M research papers
Benefits of Taking Vitamins
Vitamin D: Immune System and Bone Health
Vitamin D plays a crucial role in regulating calcium and phosphate metabolism, which is essential for maintaining healthy bones. Beyond its skeletal benefits, vitamin D is also known for its immunomodulatory effects. It influences various components of the immune system, including the innate and adaptive immune responses, and helps maintain endothelial membrane stability. Low levels of vitamin D have been associated with an increased risk of several immune-related diseases such as psoriasis, type 1 diabetes, multiple sclerosis, rheumatoid arthritis, tuberculosis, sepsis, respiratory infections, and COVID-191. Additionally, vitamin D has been shown to regulate blood pressure and improve cardiovascular health by supporting cardiac, endothelial, and smooth muscle cell functions2.
Cognitive Function: B Vitamins and Antioxidants
B vitamins, particularly folate, B6, and B12, have been found to be beneficial for cognitive function in non-demented middle-aged or older adults. Studies indicate that taking B vitamins for over three months can improve global cognition and episodic memory4. Although the evidence for antioxidant vitamins and vitamin D in enhancing cognitive function is less conclusive, some studies suggest that antioxidant vitamins may have a modest benefit4.
Cardiovascular and Cancer Prevention
The role of vitamins in preventing cardiovascular disease (CVD) and cancer has been extensively studied. While the evidence is mixed, some studies have shown that multivitamin supplements can reduce cancer incidence in men when taken for more than ten years8. However, the benefits for women and the prevention of CVD are less clear. High-quality studies on single and paired nutrients like vitamins A, C, D, and E have not consistently demonstrated significant benefits in preventing these chronic diseases8.
Vitamin K: Beyond Blood Clotting
Vitamin K, particularly its forms K1 and K2, has been shown to have benefits beyond its well-known role in blood clotting. It is implicated in reducing the risk of chronic low-grade inflammatory diseases such as cardiovascular disease, osteoarthritis, dementia, cognitive impairment, mobility disability, and frailty. The different forms of vitamin K have varying sources, absorption rates, and bioavailability, which can influence their effectiveness in promoting health10.
General Health and Disease Prevention
Vitamins are essential for various bodily functions and can help prevent deficiencies that lead to health issues. For example, vitamin D deficiency is common in regions with low sunlight exposure and can lead to bone diseases like rickets in children and osteomalacia in adults2. Vitamin supplementation is particularly important for specific population groups, such as pregnant women (folic acid), vegans (vitamin B12), and individuals with limited sun exposure (vitamin D)7.
Conclusion
Overall, vitamins play a vital role in maintaining health and preventing diseases. While the benefits of supplementation can vary depending on the individual and the specific vitamin, ensuring adequate intake through diet or supplements can support immune function, cognitive health, cardiovascular protection, and overall well-being. However, it is essential to approach vitamin supplementation with caution and consider individual needs and potential risks.
Sources and full results
Most relevant research papers on this topic
Immunologic Effects of Vitamin D on Human Health and Disease
Optimal vitamin D intake and sensible sunlight exposure can maintain optimal immune system function and reduce the risk of immune-related diseases.
Very Rigorous Journal
Highly CitedNon-musculoskeletal benefits of vitamin D
Vitamin D has significant non-skeletal benefits, including regulation of blood pressure, cardiovascular protection, and reduced incidence and severity of common cancers, autoimmune diseases, and infectious diseases.
Systematic ReviewHighly CitedVitamin effects on the immune system: vitamins A and D take centre stage
Vitamins A and D play crucial roles in modulating immune processes, with potential clinical applications in preventing inflammation and autoimmunity.
Highly CitedEfficacy of Vitamins on Cognitive Function of Non-Demented People: A Systematic Review and Meta-Analysis
Taking B vitamins and possibly antioxidant vitamins may improve cognitive function in non-demented middle-aged or older people, but not antioxidant vitamins or vitamin D.
Meta-AnalysisVery Rigorous JournalIs vitamin supplementation appropriate in the healthy old?
Vitamin supplementation shows little to no benefit in healthy adults, but has a clear role in preventing or correcting deficiency in older adults at high risk for deficiency.
Literature ReviewVitamins and Cognition
Broader ranges of vitamins, or multivitamins, show potential efficacy in improving cognitive and psychological functioning in healthy, non-elderly individuals.
Literature ReviewVitamin Substitution Beyond Childhood.
Vitamin supplementation is recommended for certain populations, such as pregnant women, vegans, and those with resorption disorders, but is generally unnecessary unless a deficiency has been diagnosed or an individual is at elevated risk.
Systematic ReviewVitamin and Mineral Supplements in the Primary Prevention of Cardiovascular Disease and Cancer: An Updated Systematic Evidence Review for the U.S. Preventive Services Task Force
Vitamin and mineral supplements show limited evidence for preventing cancer or cardiovascular disease, with two trials showing a small, borderline-significant benefit for men only and no effect on CVD.
Systematic ReviewHighly CitedEstimated benefit of increased vitamin D status in reducing the economic burden of disease in western Europe.
Increasing vitamin D levels to 40 ng/mL by daily intake of 2000-3000 IU can reduce the economic burden of diseases like cancer, cardiovascular diseases, and diabetes by euro187,000 million/year in western Europe.
Highly CitedVitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases
Vitamin K supplements can improve human health and reduce age-related diseases, with potential for sustainable production and novel natural sources.
Literature ReviewVery Rigorous JournalHighly Cited