Multivitamins
Multivitamins are one of the most commonly purchased supplements in the UK. They combine a broad range of vitamins and minerals into a single tablet, aiming to fill potential nutrient gaps. While that sounds convenient, multivitamins are more complex than they appear.
Different brands contain different ingredients, in different quantities, for different purposes. Some formulas offer gentle baseline support, while others include very high doses of nutrients that may not be suitable for everyone — especially vitamins like A, B6, iodine, iron or folic acid.
A multivitamin can be helpful in certain situations, but it is rarely the most personalised or effective way to support your wellbeing. Food, lifestyle and targeted nutrients usually make a much bigger difference.
Understanding what’s inside your multivitamin can help you make a safer, more informed choice.
What It Is
A multivitamin is a blend of vitamins and minerals combined into one supplement. Typical nutrients include:
B-vitamins
vitamin C
vitamin A (or beta-carotene)
vitamin D
vitamin E
folic acid or folate
iron (in some formulas)
iodine
zinc, magnesium, selenium and others
No two multivitamins are the same. Some provide gentle nutritional insurance; others include high-dose ingredients that require caution.
What It’s Used For
People commonly use multivitamins to support:
general wellbeing
immunity during busy periods
energy and fatigue
poor diet or low appetite
recovery from illness or stress
convenience when eating habits fluctuate
Multivitamins can fill small gaps, but they cannot replace balanced meals or address underlying issues such as low iron, B12 deficiency or poor sleep.
What the Evidence Says
Research shows that multivitamins may:
help maintain normal nutrient levels
support immunity when deficiencies are present
offer reassurance during times of stress or low intake
However:
benefits are modest when a person’s diet is already adequate
high doses of certain nutrients may be unnecessary or unhelpful
multivitamins do not improve energy or mood unless a deficiency exists
many contain nutrients that overlap with other supplements someone may be taking
Evidence strongly supports food as the primary source of vitamins and minerals.
When It Can Be Helpful
A multivitamin may be worth considering when:
appetite is low or inconsistent
your diet is limited due to lifestyle or digestion
life is exceptionally busy and meals are skipped
you want short-term reassurance during a stressful season
you’ve been advised to support general intake without targeting specific nutrients
you know you aren’t eating a varied diet and want a gentle bridge
A multivitamin can act as background support — not a targeted tool.
When Caution Is Needed
Because multivitamins contain many nutrients at once, they need careful consideration.
Use caution if you:
already take individual supplements (risk of duplicated doses)
take nutrients like vitamin A, B6, iodine or iron separately
are pregnant or trying to conceive (special formulas are needed)
take medications affected by vitamins or minerals
follow a restricted diet where certain nutrients may need higher/lower amounts
assume a multivitamin covers everything — it often doesn’t
Why It’s Not Always the First Step
A multivitamin can seem like a quick fix, but it doesn’t address why nutrient gaps exist in the first place.
Before considering a multivitamin, it’s worth exploring:
your overall fruit and vegetable intake
protein intake
sleep and stress levels
digestive health
iron, B12, folate or vitamin D status (with GP or test guidance)
whether your energy or mood symptoms relate to something specific
Often, a personalised approach works far better than a broad, catch-all supplement.
Nutrition Support
You can naturally support vitamin and mineral intake by including:
colourful fruits and vegetables
whole grains
nuts and seeds
beans and lentils
oily fish
eggs
dairy or fortified alternatives
Lifestyle habits that help improve nutrient status:
reducing ultra-processed foods
eating regular meals
supporting digestion
spending time outdoors (vitamin D synthesis)
staying hydrated
These foundations have a much larger impact than any multivitamin.
If You’re Unsure Whether a Multivitamin Is Right for You
If you're considering a multivitamin but aren’t sure which one — or whether you need one at all — we can look at your diet, lifestyle and any symptoms together. Often a few simple adjustments are more effective than broad supplementation.
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