How to Choose the Right Multivitamins

Choosing a multivitamin starts with looking at your diet, age, life stage and nutritional needs. Different products contain different combinations of vitamins and minerals, so the first one you see may not be the right fit for your diet.

If you are wondering how to choose multivitamins, start by comparing the nutrients included, the amount provided per serving and the recommended daily dose. It is also worth checking the full ingredient list and considering any other supplements you already take.

The most suitable multivitamins are those that complement your diet and provide nutrients relevant to your individual needs.

Do You Need a Multivitamin?

Not everyone needs a multivitamin if their diet already provides a wide range of vitamins and minerals. A supplement may be useful when your usual food intake does not provide enough of a particular nutrient or when your nutritional needs change because of your age, diet or life stage.

Before deciding what multivitamin you should take, consider why you want to use one. The right choice may differ if you want general nutritional support, follow a vegetarian or vegan diet, avoid certain food groups or have been advised to supplement a specific nutrient.

A multivitamin is intended to supplement your diet, not replace the variety of foods that provide vitamins, minerals, fibre, protein and other nutrients.

How to Choose a Multivitamin

If you are wondering how to choose a multivitamin, start by comparing the information on the label rather than relying on claims made on the front of the packaging. The formula, nutrient amounts and recommended serving tell you much more about whether a product suits your needs.

Check the Vitamins and Minerals

First, look at which vitamins and minerals the multivitamin provides. Common nutrients include:

• Vitamin A

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

• B vitamins

• Calcium

• Magnesium

• Iron

• Zinc

• Selenium

• Iodine

Not every product contains all of these nutrients, and the amounts can vary considerably. What matters is whether the formula provides nutrients that are relevant to your diet and nutritional needs.

Compare the Amounts Per Serving

Two multivitamins may contain the same vitamins and minerals but provide very different amounts of each one.

Check the amount supplied by the recommended daily serving and compare the products nutrient by nutrient. A long list of vitamins does not tell you how much of each nutrient the product actually provides.

Higher doses are not automatically better. For some vitamins and minerals, taking more than you need can increase the risk of excessive intake.

Check the Reference Intake

Reference intake values can help you put the amount of each nutrient into context. Check the percentage of the reference intake provided by the recommended serving when comparing similar products.

This is particularly useful when two multivitamins contain the same nutrient but at different levels. It gives you a clearer basis for deciding which formula is more appropriate for your diet.

Consider Your Diet

Your usual diet should be part of the decision when learning how to pick a multivitamin. The nutrients you obtain from food can affect which formula makes sense for you.

For example, someone who regularly eats fish, eggs and dairy has different dietary sources from someone following a vegan diet. If you avoid certain food groups, check which nutrients may be less available in your usual diet before choosing a supplement.

Check the Serving Size

The number of tablets or capsules in a pack does not tell you how much of the product you need to take.

One multivitamin may provide its recommended daily serving in one tablet, while another may require two or more. Always compare products based on their full daily serving so you can assess their nutrient content accurately.

Read the Full Ingredient List

The nutrition table shows the vitamins and minerals, but the full ingredient list provides additional information about the product.

Check for ingredients such as sweeteners, flavourings, colourings, plant extracts and capsule materials. This is particularly important if you follow a vegetarian or vegan diet, have food allergies or avoid particular ingredients.

The ingredient list can also help you identify nutrients or compounds that appear in more than one supplement if you are already taking other products.

How to Choose the Best Multivitamin for Your Needs

There is no single best multivitamin for everyone. The right choice depends on your diet, age, life stage and the nutrients you already get from food.

When deciding how to choose the best multivitamin, consider:

• Your age and life stage

• Your usual diet and any restricted food groups

• Your sex and individual nutritional needs

• Vitamins and minerals you already obtain from food

• Other supplements you take

• Any specific nutrient you have been advised to supplement

• The vitamins and minerals provided by the product

• The amount supplied per daily serving

• The full ingredient list

A general multivitamin may suit someone looking for broad nutritional support, while a more targeted formula may be appropriate for a specific diet or life stage. 

Comparing the product with your existing diet and supplements will help you choose a formula that fits your actual needs rather than simply selecting the product with the highest number of nutrients.

How to Pick a Good Multivitamin

To pick a good multivitamin, compare the product information rather than relying on terms such as “complete”, “high strength” or “advanced” on the packaging.

Look for:

• A relevant nutrient profile: The formula should provide vitamins and minerals that fit your diet and nutritional needs.

• Appropriate amounts: Compare the amount of each nutrient per recommended daily serving. Higher doses are not automatically better.

• Clear serving instructions: Check how many tablets, capsules or other units make up the recommended daily serving.

• Suitable ingredients: Review the full ingredient list if you follow a vegetarian or vegan diet, have allergies or avoid specific ingredients.

• A suitable format: Choose a tablet, capsule, gummy or other format that fits your preferences and is practical for regular use.

When comparing similar products, these details give you a clearer basis for choosing a multivitamin than the product's marketing claims.

How to Choose Multivitamins for Different Diets

Your diet can influence which multivitamin formula makes sense for you, particularly if you regularly avoid certain food groups. Start by considering which nutrients your usual meals provide and which ones may be harder to obtain from your diet.

Vegetarian and Vegan Diets

Vegetarian and vegan diets can provide a wide range of nutrients, but some nutrients may require closer attention when animal products are limited or excluded.

If you follow a vegan diet, check that the entire multivitamin is suitable for vegans. This includes the tablet or capsule materials as well as any other ingredients in the formulation.

Diets With Limited Food Groups

If you avoid dairy, fish, meat or other food groups, consider the nutrients those foods typically contribute to your diet. This can help you decide whether a multivitamin is relevant and what to look for when comparing formulas.

The goal is to choose a supplement that fits your dietary pattern and provides relevant nutrients, rather than choosing a product simply because it contains a large number of vitamins and minerals.

How to Choose a Multivitamin for Different Life Stages

Nutritional needs can change throughout life, so the most suitable multivitamin may also change with age and life stage.

Children need different amounts of vitamins and minerals from adults, so an adult multivitamin should not be used as a substitute for a child-specific formula. Pregnancy also has specific nutritional requirements, while older adults may have different nutrient needs from younger adults.

When comparing products, check who the multivitamin is designed for and review the amounts of each vitamin and mineral provided. Choosing a formula intended for your age or life stage is more appropriate than assuming one general multivitamin will suit everyone.

Should You Choose a High-Strength Multivitamin?

A high-strength multivitamin is not automatically a better choice. Some products provide substantially higher amounts of certain vitamins and minerals, but a higher dose is only useful when it matches your nutritional needs.

When comparing high-strength and standard formulas, check the amount of each nutrient per daily serving rather than judging the product by its strength alone. Consider why you want to take a multivitamin and whether you already obtain those nutrients from food or other supplements.

Should You Choose a Multivitamin With Iron?

A multivitamin with iron is not necessary for everyone. Iron requirements vary according to factors such as age and sex, and your usual diet also affects how much iron you obtain.

If you already take a separate iron supplement, check the amount of iron in your multivitamin before combining the products. If iron is the main nutrient you want to supplement, compare the actual amount provided per serving rather than choosing a multivitamin simply because it contains iron.

The right formula depends on your individual nutritional needs and the rest of your diet.

What About Vitamin D, Calcium and Magnesium?

Vitamin D, calcium and magnesium appear in many multivitamin formulas, but the amounts can vary significantly between products.

If you are choosing a multivitamin because you want one of these nutrients, check the amount provided per recommended daily serving. A product may contain vitamin D, calcium or magnesium without providing a high amount of it.

This is important when comparing products because the presence of a nutrient alone does not tell you how much you will actually receive.

Are Multivitamins Good for You?

Multivitamins can be useful when they help provide nutrients that may be missing or limited in your diet. They are supplements, however, and do not replace the nutritional value of a varied diet.

Foods such as vegetables, fruit, whole grains, legumes, nuts and seeds provide vitamins and minerals alongside fibre, protein, fats and other naturally occurring compounds.

When deciding whether a multivitamin is right for you, consider what your diet already provides and whether you have a specific reason to supplement.

Can You Take a Multivitamin With Other Supplements?

You can take a multivitamin with other supplements, but check the nutrient content of each product before combining them. Different supplements can contain the same vitamins or minerals, which may increase your total intake.

For example, a multivitamin may already provide vitamin D, magnesium, iron, zinc or B vitamins. Adding separate supplements containing these nutrients can result in taking more than intended.

Check the labels of all your supplements and compare the amounts of overlapping nutrients. If you take a supplement because a healthcare professional recommended a specific nutrient or dose, make sure the multivitamin is also included when considering your total intake.

How to Compare Two Multivitamins

If two products appear similar, compare them using the same criteria:

This makes it easier to choose the best multivitamin for your circumstances without relying on packaging claims.

Choosing Multivitamins from Holland & Barrett Spain

Holland & Barrett Spain offers multivitamins and vitamin and mineral supplements in different formulations. When comparing products, look at the nutrients provided, amounts per serving, ingredients and whether the formula fits your diet and nutritional needs.

The right supplement can vary from person to person. Your diet, age, life stage, medication and individual nutritional needs can all affect whether you need a multivitamin and which formula is appropriate. If you are unsure what to take, speak with a doctor, pharmacist or other qualified healthcare professional before starting supplementation.

When choosing a multivitamin, look for a reputable product with clear ingredient information, appropriate nutrient amounts and straightforward serving instructions. A higher dose or longer ingredient list does not necessarily mean a better product; focus on quality, suitability and the nutrients you actually need.

Frequently Asked Questions