Multivitamins

Do you need a multivitamin?

Most people don't need one if they eat well: the NHS says most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements.

The one supplement the NHS advises everyone to consider is 10 micrograms of vitamin D a day during the autumn and winter. Some people choose a multivitamin as a convenient way to get that plus other nutrients. Our guide to what supplements you actually need covers who may benefit from what.

What should you look for in a multivitamin?

Look at the amount of each nutrient per daily dose and its %NRV, not the number of ingredients on the front. A long ingredient list can hide very small amounts of some nutrients and very large amounts of others.

"Adding more ingredients doesn't automatically make a product more effective. Each ingredient needs a clear purpose, an appropriate dose and evidence supporting its intended use," says Andy Arshad, who runs SupplementHQ. Also check how many tablets make one daily dose: sports packs and some "one daily" products differ a lot.

How do you read %NRV on a multivitamin?

%NRV (Nutrient Reference Value) shows each nutrient as a percentage of a standard reference amount set in UK food labelling law. 100% NRV is not a target or a limit, and the NHS uses its own daily amounts and upper amounts, which can be quite different.

Sources: NHS vitamin C, NHS B vitamins, NHS iron, NHS magnesium and zinc. Our guide to reading a supplement label explains more.

Can you take a multivitamin with other supplements?

You can, but add up the amounts across everything you take, because the same nutrient often appears in several products. The commonest overlaps are vitamin D, zinc, iron, vitamin B6 and vitamin A.

If you take a multivitamin with vitamin D, zinc, iron or magnesium on top, check each total against the NHS upper amounts in the table above. "Some supplements advertise 1,000% or more of the Nutrient Reference Value, making them appear more powerful," says Andy. "But a higher dose doesn't automatically mean better results, and in some cases, excessive intake can be harmful."

Multivitamins for men and women: what's the difference?

Men's and women's formulas usually differ in a few amounts, most often iron. The NHS says women aged 19 to 49 need 14.8mg of iron a day, compared with 8.7mg for men and for women aged 50 and over, so some men's and 50-plus formulas contain little or no iron.

Beyond that, compare the label rather than the name. This collection includes men's, women's, 40-plus and sport formulas. Browse men's health and women's health.

Are multivitamins safe in pregnancy?

Only some are suitable. The NHS says do not take cod liver oil or any supplements containing vitamin A (retinol) when you're pregnant, and if you get your folic acid from a multivitamin, make sure the tablet does not contain vitamin A (or retinol).

The NHS advises 400 micrograms of folic acid every day from before you're pregnant until you're 12 weeks pregnant, and a daily vitamin D supplement. Most general multivitamins on this page are not designed for pregnancy; see prenatal & fertility and speak to your midwife, GP or pharmacist.

Is too much vitamin A in a multivitamin a problem?

It can be over many years. The NHS says your daily intake of vitamin A from food and supplements should not exceed 1.5mg (1,500 micrograms), and that having more than this on average over many years may make bones more likely to fracture when you're older.

Check the vitamin A (retinol) in any multivitamin, especially if you also eat liver or take fish liver oil. Speak to your GP or pharmacist first if you have a medical condition or take medication.

Tablets, sports packs or gummies?

Choose the format you'll take every day, then compare the nutrients and the cost per daily dose. This collection includes one-a-day tablets, capsules, daily sports packs with several tablets, gummies and an oral spray.

Gummies are often lower in some minerals, because there's limited space, and can contain sugar. Sports packs often contain many tablets per day, so the cost per daily dose can be higher than the price suggests.

How to compare value (example figures, not real products): a £9 pot of 90 one-a-day tablets costs 10p a day. A £30 box of 30 daily sports packs costs £1 a day. A £12 pot of 60 gummies, two a day, costs 40p a day. Then check which one actually gives you the nutrients you want in useful amounts.

Which is the best multivitamin in the UK?

There's no single best multivitamin. The right one for you contains the nutrients you're looking for at sensible amounts, stays within NHS upper amounts once you add up everything else you take, and has a reasonable cost per daily dose.

"We want customers to understand what they're taking rather than simply choosing the highest numbers on the label," says Andy. Go back to all vitamins & supplements to browse single nutrients.

We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.

Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.