A standard daily multivitamin costing about £5.25 for 30 tablets may be enough to slow your body's aging process. Researchers at Harvard Medical School and Mass General Brigham in Boston discovered that people over 60 who took a daily multivitamin for two years had a "biological age" that was, on average, four months younger than those who didn't take the supplement. The findings, published in Nature Medicine, suggest that anti-aging doesn't require expensive treatments or complicated protocols—just consistent, affordable supplementation. Can a Multivitamin Really Slow Aging? The Harvard research involved two separate studies. The biological aging study examined a group of over-sixties who took a daily multivitamin for two years. A separate 2023 trial published in the American Journal of Clinical Nutrition involved 3,500 healthy adults aged 60 and older who took either a daily multivitamin—specifically Centrum Silver, available as Centrum Advance in the UK for £5.25 for 30 tablets—or a placebo for three years. The results were striking: after just one year, those taking the vitamin tablet showed improved cognitive function. By the end of the three-year trial, the cognitive benefits were sustained at a rate equivalent to a three-year age-related drop in memory decline. "There's been no deleterious effects of a daily multivitamin that we've identified so far," said Howard Sesso, an epidemiology researcher at Mass General Brigham and associate professor of medicine at Harvard Medical School. The mechanism behind this benefit appears to involve how multivitamins support the body's fundamental processes. Modern nutrition science has shifted away from the grain-heavy food pyramid toward a more balanced approach that recognizes the critical role of micronutrients in cellular health and disease prevention. When the body doesn't get adequate vitamins and minerals from food alone, supplementation can bridge that gap. Which Individual Supplements Show the Most Promise? Beyond a basic multivitamin, several specific supplements have demonstrated benefits for aging-related concerns. Research has identified key nutrients that support brain function, muscle health, bone strength, and cardiovascular health as we age. Here's what the evidence shows: - Vitamin D3: A large study of over 900 people aged 50 and older found that a daily 50 micrograms (2,000 international units) supplement of vitamin D3 taken for four years slowed the shrinkage of telomeres—the protective caps at the ends of chromosomes that naturally shorten with age. Researchers from Brigham and Women's Hospital in Boston suggested the vitamin works by reducing inflammation in the body, which is often associated with age-related diseases. The government recommends all age groups take at least 10 micrograms (400 international units) in winter months, though high-strength supplements can contain up to 100 micrograms. - Vitamin C: Research from the University of Cambridge and University of East Anglia involving about 13,000 middle-aged and older adults found that people with the highest amounts of vitamin C in their diet or blood had the greatest estimated muscle mass compared with those with the lowest amounts. Vitamin C plays an important role in supporting immune function and helps the body produce collagen needed for healing and maintaining healthy skin and blood vessels. The role may be especially important for muscle health in women. UK recommendations state that anyone aged 15 and older needs 40 milligrams of vitamin C per day, though many supplements contain higher doses. - Vitamin B12: This vitamin is essential for healthy blood and nerve function, and it helps break down homocysteine, a protein linked to increased risk of heart disease and strokes. Natural plant-based sources of B12 don't exist, making supplementation non-negotiable for vegans and vegetarians. Since the body's ability to absorb B12 drops with age—because older adults produce less stomach acid—deficiency becomes a significant risk. Even slight drops in B12 levels can cause confusion and memory loss, according to researchers from the University of California. Why Bioavailability Matters More Than You Think One critical concept that explains why supplements sometimes work better than food alone is bioavailability—how efficiently the body can absorb and use nutrients from what we consume. Someone can eat adequate calories yet still experience nutrient deficiencies if their body isn't absorbing those nutrients effectively. This is why the form of a supplement matters: for example, vitamin D3 is more active and slightly more effective than plain vitamin D, and taking it with a little olive oil helps absorption since it's a fat-soluble vitamin. Ultra-processed foods often contain additives that disrupt metabolic processes and reduce nutrient bioavailability, which is why whole foods provide superior nutrient absorption compared to processed alternatives. However, when whole foods aren't enough, targeted supplementation can fill critical gaps. How to Choose and Take Supplements Effectively - Start with a basic multivitamin: A standard daily multivitamin like Centrum Silver has been shown in rigorous research to support both cognitive function and biological aging markers. This should be your foundation before adding individual supplements. - Consider vitamin D3 in winter months: If you live in a region with limited winter sunlight, a 10 to 50 microgram daily supplement is supported by research. Make sure it's the D3 form and take it with a small amount of healthy fat for better absorption. - Supplement B12 if you're plant-based: Vegans and vegetarians should take a B12 supplement since natural plant-based sources don't exist. Others should check with their doctor for a blood test if concerned about deficiency, especially as they age. - Get vitamin C from food first: Fruits and vegetables are the best sources, but if you're not getting your five servings daily, a supplement can bridge the gap. Stick to under 1,000 milligrams daily, as excess vitamin C is excreted in urine. - Check for interactions: If you're taking a multivitamin, verify you're not getting excessive amounts of nutrients from other sources like fortified foods or additional supplements, which could lead to overconsumption. "When we are older we produce less stomach acid and this affects the release of B12 from foods," explains Alex Ruani, a nutrition researcher at University College London and chief science educator at the Health Sciences Academy. "It also interferes with the way the nutrient is absorbed." This is why supplementation becomes increasingly important as we age, even if we eat well. The Bottom Line on Supplements and Aging The evidence suggests that supplementation isn't a replacement for a healthy diet, but rather a practical tool for filling nutritional gaps that become more common with age. The Harvard research showing that a four-month reduction in biological age is achievable through a cheap, accessible multivitamin offers hope that anti-aging strategies don't require expensive interventions or extreme lifestyle changes. For those concerned about cognitive decline, muscle loss, bone health, or cardiovascular disease as they age, the research supports adding targeted supplementation to a foundation of whole foods and healthy habits.
