Multivitamins 101 – everything you need to know to get started supplementing

Multivitamins 101 – everything you need to know to get started supplementing

6 minute read

A single, daily, multivitamin may be the most common of all dietary supplements. You may well have taken them already – perhaps you even had gummy ones or bear-shaped ones as a kid. There’s a good reason for this: a multivitamin tries to pack a wide range of essential nutrients into a single convenient package so it’s a great place to start if you’re feeling generally run down or are worried you’re missing out on something. However, not all multivitamins are created equal, so it’s important to understand what you’re looking at when you choose yours.

What goes into a multivitamin?

Despite the name, multivitamins typically include both vitamins and minerals, and may also include other nutrients, dietary supplements and traditional remedies. For example, pregnancy multivitamins often contain ginger, which is said to help reduce morning sickness symptoms. To see what’s in a multivitamin, look at the nutrients list or nutritional information section which should give you a full rundown of the quantities of the vitamins and minerals it contains.

The ingredients list will often be hard to understand, as the source ingredient or compound containing the nutrient may not match the nutritional information. As an example, vitamin C may be the ingredient ‘ascorbic acid’ while vitamin B1 may be a thiamin preparation. All multivitamins will also include excipients, which are the inactive ingredients that help stabilize the active ingredients (so they don’t go off) and create the shape and form of the capsule, tablet or gummy.

Are all multivitamins the same?

No. Different companies have different standards for the ingredients they use and offer different products targeted at different needs. A multivitamin may contain just 3 or 4 vitamins or the ‘full A-Z’. Our SuperSelf multivitamin contains 26 different vitamins and minerals, plus Omega 3.

Which ingredients are used to source the nutrients will also vary – there are both natural and synthetic sources, and some options are more bioavailable or easier for the body to digest and make use of. If you follow a particular diet, such as vegan, Kosher or Halal, you may find that some vitamins are not suitable, so read the packaging carefully.

Do I need a targetted multivitamin?

Many multivitamins are advertised as being for specific groups or needs, such as ‘for kids’, ‘for men’ or ‘bone health complex’. In some cases, this will be pure marketing and the ‘for men’ and ‘for women’ tablets may be identical – have a look at the nutritional information and ingredients!

However, in some cases, it is important to choose a targetted vitamin as it may impact your health. For example, children require lower doses of vitamins, and young children may choke on capsules or tablets designed for adults. During pregnancy, higher levels of folic acid and lower levels of vitamin A are recommended, among other differences.

In other cases, a targetted multivitamin may contain additional nutrients or supplements which might improve the efficacy of the vitamins or provide additional benefits which meet your particular needs. For example, vitamin C increases the uptake of iron in a supplement, while calcium might be helpful for those at risk of bone problems such as osteoporosis.

How to choose a multivitamin

Make sure you stay safe by seeking medical advice where needed and using a reputable multivitamin provider. Food supplements, including multivitamins, are not regulated in all countries, so if you choose a cheap supplement from a disreputable online firm, the contents may be rancid, useless or otherwise unsafe.

A reputable brand will be open about where their products are made and the ingredients that go into them. These supplements will often be slightly more expensive but they will be safer and more effective. At SuperSelf, we work hard to ensure that our products are safe and effective, so we start with high-quality ingredients that undergo carefully designed processes to extract the active ingredients. All our products are thoroughly tested by independent laboratories and meet or exceed both UK and EU standards.

Which vitamins do I need – and how much of each?

The NHS has a guide to some of the most common vitamins (A, the B vitamins, C, D, E and K) and minerals (calcium, iodine and iron), including recommended daily amounts (RDA) and specific recommendations for particular groups, such as infants, children and pregnant people. In general, taking a multivitamin containing 100% of the RDA for each nutrient will cause no problems, even if you get plenty of that vitamin from your diet as well. Many nutrients (including vitamins C and D) are not stored by the body so any excess is simply flushed out. This is why daily intake of nutrients is so important.

A final warning: the multivitamins that will never work

A supplement that stays in its packaging will bring you no benefits at all, so it’s important to choose one which suits your lifestyle and habits. Today, there is a wide range of multivitamins to choose from so you can find a one-a-day capsule, if that’s easy for you, or a gummy ‘sweet’ that feels like a treat, or a liquid to add to your morning coffee. While it might feel self-indulgent to spend a bit more to get the orange flavour ones or the attractive bottle, these small tweaks can make a big difference to whether you follow through on a new habit or throw money in the bin.

Ultimately, a multivitamin is a form of insurance, a way of giving your body a better chance of getting everything it needs, every single day, even if you miss lunch and are home too late to cook. While they can’t replace a healthy diet, regular exercise and balanced lifestyle, a good quality multivitamin can be an easy way to ensure a regular, daily dose of essential nutrients.

Multivitamins & Minerals with Omega 3 - 60 Tablets

Multivitamins & Minerals with Omega 3 - 60 Tablets

£9.90

Packed with vitamins, minerals and omega 3 fatty acids, this SuperSelf multivitamin provides a complete daily dose of many essential nutrients. 26 vitamins and minerals Full RDA of essential vitamins 80mg omega 3 powder 60 one-a-day tablets (2-month supply) About… Read More

Find more SuperSelf reviews here.

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