What to Look for in a Multivitamin

Walk into any supplement aisle, or scroll any online store, and you'll find dozens of multivitamins that all promise to "fill the gaps". They are not the same product. Some are cheap tablets with a handful of nutrients at token doses. Others are carefully built formulas with better-absorbed ingredient forms.

This guide covers what to check on the label so you can pick a multivitamin that suits your diet, training and budget.

1. Check the NRV percentages

In the UK, vitamin and mineral amounts are shown against NRVs (Nutrient Reference Values), the benchmark intakes used on labels. Look at the "% NRV" column on the back of the pack.

• Around 100% NRV is a sensible baseline for a daily multivitamin. It covers the basics without overdoing it.
• Much higher than 100% isn't automatically better. Some nutrients, such as vitamin A, iron and zinc, are better kept at moderate levels unless you have a specific reason to go higher.
• Much lower than 100% often means a "sprinkle" formula, with the front of the pack showing off nutrients that are present in tiny amounts.

Some nutrients, like calcium and magnesium, are bulky, so even good multis may not reach 100% for them. That's normal. It's one reason people also add a standalone magnesium or vitamin D3 + K2 if they need more.

2. Look at the form of each nutrient

Two products can both list "vitamin B12" or "magnesium" and be quite different. The form matters for absorption and tolerance.

• Vitamin B12: methylcobalamin is a commonly preferred active form. Cyanocobalamin is cheaper and still widely used.
• Vitamin B6: P-5-P (pyridoxal-5-phosphate) is the active form.
• Folate: look for methylfolate (L-5-MTHF) as well as standard folic acid.
• Magnesium: magnesium oxide is common in multis because it packs in a lot of elemental magnesium. Citrate and bisglycinate are generally gentler on the stomach.
• Zinc: zinc citrate, picolinate and bisglycinate are typically better tolerated than zinc oxide.
• Vitamin D: D3 (cholecalciferol) is the preferred form over D2.
• Vitamin K: K2 (menaquinone) is often paired with D3.

A longer, more specific ingredient list usually signals a more thoughtfully formulated product. Vague wording like "mineral blend" with no amounts is a red flag.

3. Match it to your lifestyle

The "best" multivitamin depends on who is taking it.

• Active people and gym-goers: hard training, heavy sweating and calorie-controlled diets can all raise the importance of micronutrient coverage. Look for a full B-vitamin complex, zinc, magnesium and vitamin D.
• Vegetarians and vegans: check for B12, vitamin D3 from a vegan-suitable source, iodine, selenium and zinc. Make sure the capsule or tablet itself is plant-based. Prowise Healthcare Multivitamins and Minerals, for example, is a plant-based tablet.
• Men and women: some formulas are tailored. Women may look at iron and folate levels, while men often prefer formulas without added iron unless a doctor has advised otherwise.
• Older adults: B12, vitamin D and K2 tend to be the nutrients to look at first.
• Busy people with inconsistent diets: a straightforward, well-rounded daily multi is often all you need.

4. Read the "other ingredients"

The small print tells you a lot. Check for:

• Capsule type: hypromellose is a vegetable capsule, while gelatin is animal-derived.
• Fillers and flow agents: magnesium stearate and rice flour are common and generally used in small amounts. Long lists of artificial colours, sweeteners and unnecessary additives are worth questioning.
• Allergens: check for gluten, soy, fish, shellfish and nuts if relevant to you.

5. Consider the format and dosing

How many do you need to take each day? That affects whether you'll actually keep taking it.

• One a day: convenient, but there's limited room to fit in everything.
• Multiple capsules or tablets per serving: often allows higher, more complete doses, but check you're happy with the routine.
• Powders and gummies: can be easier to take, but gummies in particular tend to include fewer nutrients and added sugar.
• Daily packs: these combine a multi with extras such as omega-3, greens, antioxidants and probiotics, so you take everything in one go. Naughtyboy Prime Life Pac is an example of this approach, pairing a 22-nutrient multivitamin and mineral with separate capsules for omega-3, vitamin D3 and more.

6. Don't overlook value and quality

• Price per serving, not per tub. A bigger pack can be much better value. A 365-tablet pack can last a full year.
• Brand reputation and transparency. Reliable brands show full amounts for every ingredient and don't hide behind proprietary blends.
• UK manufacturing and testing. Products made to UK or EU standards must follow strict rules on labelling, safety and permitted nutrient forms.
• Reviews. Real customer reviews can tell you about taste, tolerance and how easy a product is to take.

7. Know what a multivitamin can and can't do

A multivitamin is a safety net, not a substitute for a balanced diet. It can help cover micronutrient gaps, but it won't replace whole foods, protein, sleep or training. If you take medication, are pregnant or breastfeeding, or have a medical condition, check with a GP, pharmacist or other healthcare professional before starting a new supplement.

Avoid doubling up. If you take a multi plus separate vitamin D, zinc or vitamin A, check the combined totals to stay within safe upper limits.

Quick checklist

Before you buy, ask yourself:

1. Are most nutrients around 100% NRV, with sensible doses for the rest?
2. Are the nutrient forms listed clearly (for example methylcobalamin, P-5-P, D3, zinc citrate)?
3. Does it suit my diet (vegan, vegetarian, allergen-free)?
4. Is the serving size realistic for me to take every day?
5. What is the cost per serving?
6. Are the other ingredients short and sensible?

Final thoughts

The best multivitamin is the one that covers your needs, is made with quality ingredients, and that you'll take consistently. Check the NRVs, look at the nutrient forms, and match the formula to your lifestyle.

Ready to compare? Browse our Vitamins & Minerals collection to find a multivitamin that fits your routine, including Naughtyboy Multi, Prowise Healthcare Multivitamins and Minerals and more.

This article is for general information only and isn't a substitute for professional medical advice. Food supplements should not replace a varied diet and healthy lifestyle.