Should You Take a Multivitamin? Science Says Yes

What Midlife Women Need to Know

The Problem: Why Nutrient Gaps Hit Harder in Midlife

If you’re a midlife woman trying to juggle family, work, and your health, you probably assume your diet is “good enough.” But research says otherwise:

• 70% of Americans are low in vitamin D

• Nearly half don’t get enough magnesium

• A third falls short on calcium

For women in their 40s, 50s, and beyond, those shortfalls matter.

• Low vitamin D levels are associated with increased risk of bone loss, higher mortality, and mood disturbances.

• Low magnesium levels can worsen sleep, hot flashes, and accelerate the aging process.

• Low folate levels damage DNA at levels similar to those caused by radiation exposure.

Even with the best intentions, most of us don’t eat a perfectly balanced diet every day. That’s where multivitamins come in, as simple nutritional “insurance” to help fill the gaps.

The Big Debate: Miracle Pill or “Expensive Urine”?

Multivitamins are among the most popular supplements worldwide. Roughly a third of adults take one. But opinions are divided:

• The supporters: “It’s cheap insurance for my health.”

• The skeptics: “You’re just making your pee more expensive.”

That cultural joke has stuck, but what does the research really say?

What the Science Says: Multivitamins and Brain Health

This is where the data gets exciting for midlife women.

The COSMOS trial (Cocoa Supplement and Multivitamin Outcomes Study) is one of the largest studies ever done on multivitamins. Researchers tracked thousands of adults over three years, and the results were clear:

• People who took a multivitamin performed better on memory, focus, and executive function tests than those who didn’t.

• These results were repeated across three separate sub-studies.

• A meta-analysis revealed that daily multivitamins can reverse brain aging by approximately two years.

For women navigating menopause brain fog or just wanting to stay sharp long-term, that’s a meaningful benefit.

Want help improving your focus and energy in midlife? Download my free Planning & Time Use Worksheet to start building better daily habits alongside smart nutrition.

Do Multivitamins Help You Live Longer?

Many women start supplements hoping they’ll add years to their lives or prevent disease. On that front, the research is less impressive.

A 2024 JAMA study of nearly 400,000 people found:

• Daily multivitamin users had a slightly higher risk (4%) in the first 12 years, but…

• Those differences disappeared completely after 15 years.

Translation: multivitamins don’t extend your lifespan, but they don’t shorten it either.

The Real Role of a Multivitamin in Midlife

Here’s the truth: multivitamins are not miracle pills. They won’t:

• Prevent cancer

• Stop menopause symptoms overnight

• Add decades to your life

But they can:

• Fill in nutritional gaps most midlife women face

• Support brain health and memory

• Act as simple nutritional insurance

Think of it this way: you don’t buy car insurance expecting to crash. You buy it because the downside of not having it is too great a risk. A multivitamin works the same way.

Faith + Health Perspective

As midlife women, our bodies are God’s temple. Stewardship means caring for it in practical, sustainable ways. While whole foods should always come first, a daily multivitamin can be one tool, alongside strength training, balanced nutrition, and intentional habits, to honor the body He gave us.

Bottom Line for Midlife Women

If your diet is flawless, your lab results are perfect, and you live on a diet of leafy greens, you may not need a multivitamin. However, for most of us navigating menopause, family, and busy schedules, it’s a simple and affordable way to support your health and protect your brain.

It won’t transform your life overnight, but it will quietly fill in the blanks your diet leaves behind.

✅ Next Step for You:

If you’re tired of guessing what your body needs in this season, I’d love to help you build a plan. Book a free Midlife Comeback Call and you’ll also get access to my 7-Day Bonus Coaching Week, where you’ll experience what it feels like to care for your body as God’s temple with strength, clarity, and confidence.

~Coach Ehren

Sources

• Loftfield E, O’Connell CP, Abnet CC, et al. Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts. JAMA Netw Open. 2024;7(6):e2418729.

• Vyas CM, Manson JE, Sesso HD, et al. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the COSMOS trial. Am J Clin Nutr. 2024;119(3):692-701.