Apex Formulas Morning Ritual

Multivitamin and mineral· evidence: Limited

A multivitamin puts a spread of vitamins and minerals into one daily dose. If you eat a varied diet, large studies and reviews have not found that a daily multivitamin makes healthy adults live longer or stay healthier, so most people do not need one.

They can be useful for filling specific gaps: people on restrictive diets, vegans (who need a reliable source of vitamin B12), older adults who eat less, and anyone in the UK who wants the 10 µg of vitamin D the NHS advises in autumn and winter. Pregnancy needs its own product with 400 µg of folic acid and no retinol.

Check the label rather than the front of the pack. Some products are well balanced at around 100% of the reference intake; others use very high doses of a few nutrients (for example vitamin B6 over 10 mg) or give only token amounts of minerals. More is not better.

Typical dose: One daily dose providing around 100% of the NRV for most vitamins; no need for mega-doses

Safety: Add up what you get from all your supplements. UK advice: no more than 10 mg a day of vitamin B6 from supplements long term; no more than 25 mg of zinc; no more than 1.5 mg of vitamin A from food and supplements, and avoid retinol (vitamin A) supplements in pregnancy; no more than 100 µg of vitamin D without medical advice. Iron is rarely needed by men or post-menopausal women, and iron overdose is dangerous to young children. Talk to your GP if you take warfarin (vitamin K) or other regular medicines. Biotin can distort some blood test results.

Research we looked at:
NHS. Vitamins and minerals (nhs.uk/conditions/vitamins-and-minerals).
US Preventive Services Task Force (2022). Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer. JAMA 327(23):2326–2333.
Scientific Advisory Committee on Nutrition (2016). Vitamin D and Health.
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.

Creatine monohydrate· evidence: Strong

Creatine monohydrate is the most studied sports supplement there is, with hundreds of controlled trials in people over more than 30 years. It is also the form used in almost all of that research, which is why we treat it as the benchmark other creatine forms have to beat.

The effect builds up as your muscle creatine stores fill, which takes roughly three to four weeks at a steady daily dose, or about a week if you choose to load. You do not need to load or to cycle off.

Research into other uses, such as effects on the brain or on mood, is at an early stage and not established, so we make no claims about them.

Typical dose: 3–5 g a day, taken every day

Safety: Well tolerated by healthy adults at 3–5 g a day. Expect a small gain in body weight (water held in muscle) in the first weeks. Larger doses taken at once can upset the stomach. Creatine can raise creatinine on a blood test, so tell your doctor you take it. Speak to your GP first if you have a kidney condition.

Research we looked at:
Kreider RB et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr 14:18.
Antonio J et al. (2021). Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr 18:13.
EFSA NDA Panel (2011). Scientific opinion on creatine and physical performance. EFSA Journal 9(7):2303.
GB Nutrition and Health Claims Register: authorised claims for creatine.

Herbal and other extras in multivitamins· evidence: Insufficient

Many multivitamins, especially those sold as "for men", "for women" or "sport", add small amounts of plant extracts (such as ginseng, maca, saw palmetto, tribulus, green tea, cranberry or greens powders), digestive enzymes, amino acids or antioxidants like coenzyme Q10 and lutein.

Studies have looked at some of these ingredients on their own, usually at much higher doses than a multivitamin contains, and the results are limited or mixed. At the small amounts in a combined tablet there is little good evidence that they add anything. There are no authorised health claims for plant extracts, so we make no claims about what they do.

In practice these extras mostly add cost and label length. Judge the product on its vitamins and minerals.

Typical dose: Usually small amounts (often under 100 mg each); check the label

Safety: Plant extracts can interact with medicines. Ginseng, green tea extract, ginkgo and St John's wort are among those with known interactions. Speak to your GP or pharmacist first if you are pregnant, breastfeeding or take regular medication, including blood thinners.

Research we looked at:
NHS. Herbal medicines: safety and regulation (nhs.uk).
EFSA. Botanicals: claims on hold pending review (Nutrition and Health Claims register).
US Preventive Services Task Force (2022). Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer. JAMA 327(23):2326–2333.

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.