First of all - no multivitamin can replace a healthy diet. Food should always be your main source of vitamins, minerals, fibre, antioxidants, and essential fatty acids. 

That said, research shows that many of us are not getting our daily recommended intakes of key nutrients. This can be due to busy schedules, dietary restrictions, or simply that manufacturing or agricultural processes have depleted the nutritional content of some foods. Whatever the case, it can be helpful to support your body’s needs with a supplement.  

Multivitamins can support energy, mood, immune health, physical performance, and more. 

But finding the right multivitamin for you isn’t necessarily the one the influencers are talking about, or the one that’s on sale right now. 

The right multivitamin for you depends on your age, sex, diet, and health priorities. It’s also about the formula, the dosage, and what you really need. 

What multivitamins do and how they work

A multivitamin is a supplement that contains a range of key vitamins and minerals that support everyday health and wellbeing. Some may contain additional herbs, enzymes, antioxidants, and other potentially beneficial nutrients. 

The thing about multis is that there are very few standardised rules around what they include. There are hundreds of multivitamin products on the market these days, and they all vary significantly in terms of ingredients, dosage, quality, and effectiveness. So it helps to know what to look for! 

Benefits of taking a multivitamin
What multis do 

• Support daily nutrient intake when your diet isn’t perfect 

• Provide a consistent and convenient supply of key nutrients such as vitamins A, C, D, and a B complex

• Support energy production, mood, red blood cell formation, physical performance

• Support immune function 

What multis don’t do 

• Multis do not replace a healthy, balanced diet or healthy lifestyle habits such as sleep, exercise, or stress management

• Multis do not prevent or treat serious health conditions

• Multis do not “guarantee” any change or improvement to your health. They can only support other healthy habits. 

• Multis are not risk-free. Taking more than the recommended dosage or adding too many other supplements to your regimen may result in excess intake of certain nutrients.
  
  

The takeaway: multis are designed to support baseline nutrient levels by helping to fill in any ‘gaps’ in your diet. They are unlikely to restore a deficiency in any particular nutrient because they usually contain tiny amounts of many different vitamins and minerals.  

So, how do you choose the right multivitamin for you? 

Here’s what to consider. 

Goals

The first thing to consider is what you want from a multi. More energy? Better sleep? Immune system support? All of the above?
Some multis are designed to support specific needs such as energy, stress, immune defences, or healthy ageing, while others are just for everyday vitality. 

Age

Your age has a lot to do with your health.
Teens may need support for healthy skin, stress, and energy. Adults aged 20-40 may be more focused on hormonal health and energy, while those aged 50+ are usually thinking more about bones, joints, and brain health.  

Sex

Men and women need different nutrients throughout life. 

Women typically need more iron and folate during their reproductive years and often have higher calcium needs after menopause to support bone health. Men may require more total energy, protein, and minerals such as zinc and potassium to support muscle mass.

Diet and lifestyle

People who are vegetarian, vegan, dairy-free, gluten-free, or have other dietary restrictions may miss out on certain nutrients. Athletes may require higher intake of some minerals. And those who don’t seem to get their 5+ a day may need all-round support. 

Form

Multivitamins can be tablets, capsules, powders, liquids, or chewables. While it’s good to have options, just remember that some forms are more effective than others. Capsules usually provide a concentrated dose of nutrients and are well absorbed. Tablets are often more affordable and have a longer shelf life, and may provide sustained-release formulas. Powders can be a little messy, but are easy to drink and are often highly bioavailable. Chewables are popular because they’re the easiest and most delicious option, but tend to provide fewer nutrients. 

Comparing multivitamins 

A good multivitamin will usually provide key nutrients at around 100% of your recommended daily intake (RDI) with minimal additives (fillers, artificial sweeteners, colours, etc.)

Best multivitamin for adults

Keep a generic multivitamin in the house as a simple back-up for adults who occasionally fall short on fruit, vegetables, or balanced meals. Look for B vitamins to support energy and nervous system health, vitamins A, C, D to support immune health and antioxidant defences, plus zinc, calcium, magnesium, iron to support bones, joints, cardiovascular function, and immune health. 

• Solgar Formula VM-2000 Multivitamin tablets contain 32 key vitamins, minerals, amino acids, and botanical extracts.

• Vital Greens All-In-One Vitamin Supplement Powder provides 70+ vital ingredients including vitamins, minerals, cultures, antioxidants, protein, greens and more. It’s designed to be easily mixed into water or smoothies and can be a convenient alternative to capsules or tablets.

• Radiance Multi Gummies are tasty chewable multivitamins providing a range of essential nutrients to support healthy energy levels, immune health, and vitality.

Best multivitamin for women

A good multi for women should provide specific nutrients to support different life stages. Essential components include B vitamins, iron, folate, calcium, and Vitamin D to support immune function, bone health, hormonal balance, and mood. 

• Nutra-Life® Women’s Multi contains 20+ daily nutrients including B vitamins, vitamin D3, vitamin C, chromium, horsetail, and grape seed to support energy production and healthy hair, skin, nails.

• Clinicians Peak Performance Womens Multi provides B vitamins, minerals, and the antioxidant turmeric to support energy and wellbeing.

Best multivitamin for men

A men’s multi should provide B vitamins with zinc, magnesium, vitamin D3 to support energy and testosterone.

• Centrum For Men provides vitamins and minerals from A to zinc and supports muscle health, energy, immune function, and heart health.

• Blackmores Multivitamin for Teen Boys contains essential nutrients to support healthy growth and development of young men. 

Who shouldn’t take a multivitamin 

Multivitamins may not be suitable for everyone. If you have a health condition, or are taking prescription medication, seek advice from your doctor or healthcare professional before starting a new supplement. Women who are pregnant, breastfeeding, or trying to conceive should also consult their doctor or midwife before taking a multivitamin as they may need a pregnancy-specific formula.

To check out the full range of multivitamins (yes, there are more!) just pop into your local Bargain Chemist or visit us online!

Always read the label and use as directed. If symptoms persist see your healthcare

professional.