Multivitamins: Lifespan Essential or Just Clever Marketing?

Supplements are a $150B industry built on hope… and habit.

And multivitamins are the poster child.

They were designed to “fill nutritional gaps,” but most people never stop to ask the only question that matters:

Do I actually need this?

If you’re eating a mostly whole-food diet, getting regular sunlight, and not deficient in key nutrients—your daily multivitamin might be doing little more than creating expensive urine.

But if your lifestyle isn’t locked in, if you’re under stress, recovering, traveling, or sleeping poorly, there’s nuance. And opportunity.

Let’s break it down.

Quick Take:
🟠 Cost: Moderate
🟢 Actionable: Easy to add
🟠 Impact: Depends entirely on quality & need

Most people take multivitamins for peace of mind, not proven benefit.

And that’s the trap.

The supplement industry thrives on broad promises “supports energy,” “boosts immunity,” “fills nutritional gaps”, without proving it actually moves the needle for you.

Here’s the deeper issue: Even the best intentions can be undone by poor absorption.

• Tablets often contain binders, fillers, and hard coatings that aren’t well absorbed (some even pass through undigested - yes, really).

• Capsules are better, but still vary depending on ingredient quality and gut health.

• Powders (like AG1) and liposomal or liquid forms usually offer higher bioavailability, meaning your body can actually use what you’re paying for.

And still - none of this matters if your body doesn’t need it.

That’s why longevity experts like Peter Attia and functional doctors don’t rely on generic multivitamins.

They use targeted supplementation based on actual deficiencies, identified by lab data gives you clarity, not guesswork.

This approach isn’t just more effective - it’s safer.

Over-supplementing certain nutrients (like iron or vitamin A) can be harmful. More isn’t always better. If your body doesn’t need it, can’t store it, or struggles to absorb it… it doesn’t get used.

It just gets flushed out - literally.

Despite nearly 50% of all American adults and over 70% of those 65+ taking multivitamins regularly, here’s what trusted medical authorities and longevity experts actually have to say about them.

“Pills are not a shortcut to better health and the prevention of chronic diseases. For most people, a multivitamin offers little or no benefit. They’re not a shortcut to better health and don’t reduce the risk of heart disease, cancer, cognitive decline, or early death.”
- Johns Hopkins Medicine (2019) 

“Multivitamins don’t live up to their hype… the evidence supporting their benefits for healthy people is weak or inconsistent.”
- Nature: Are Multivitamins Worth It? (2023)

“If I were to take just one supplement for foundational health and insurance, it would be Athletic Greens.”
- Dr Andrew Huberman (Supplements for Longevity & Their Efficacy

“I don’t take a multivitamin—I take exactly what I need based on my labs.”
- Dr Peter Attia - The Drive Podcast

If you want your supplements to actually support your longevity, not just drain your wallet, follow these 4 steps:

1. Get clarity before you supplement. Start with bloodwork and look for:

• Vitamin D

• B12 (Essential for Vegans)

• Omega-3 index

• Ferritin

• Magnesium

Get a bloodwork referral from your doctor, or order a private referral from a reputable online company like UltaLabs (USA based) or I-Screen (Australia).

2. Focus on bioavailable forms. When you do supplement, choose premium or practitioner grade supplement companies (Like Thorne), so that you can trust you’re using something that your body can absorb and use:

• Methylated B vitamins

• Chelated minerals

• D3 + K2 combo

• Magnesium glycinate or threonate

• Liposomal or powder-based delivery systems > tablets

3. Upgrade your multivitamin - if you actually need one.
If you're under stress, skipping meals, or eating less than ideal, consider a premium multi or greens formula (AG1 is where we would start) with broad-spectrum support.

4. Track how you feel. Not just what you take.
Energy, sleep, skin, mood, focus… if you're not noticing any improvement after 4-8 weeks… it may not be worth continuing.

Supplements are tools, not magic. Pay attention, then decide.

Don’t fall for shiny labels. Only take what your body actually needs.

That’s what true longevity is built on. Clarity, not guesswork.

To your healthspan,

Longevity Daily

P.S. If you’re serious about optimizing for vitality and longevity - testing first is the move. Then supplement only what your body actually needs.