💊 What it does
A daily multivitamin provides a broad-spectrum combination of vitamins and minerals in a single tablet or capsule. It acts as a nutritional safety net — covering the most common shortfalls without replacing a good diet. Multivitamins do not substitute for individual targeted supplementation where a specific deficiency exists, but they provide a convenient baseline for people who want broad coverage without managing multiple individual supplements.
👤 Who needs it
People who eat a restricted diet and want broad nutritional cover. Those who find managing multiple individual supplements impractical. As a starting point for people new to supplementation before they identify specific needs through tracking. Note: a standard multivitamin often contains inadequate doses of vitamin D and B12 for plant-based eaters — check the label and supplement separately if needed.
🥦 Food sources first
A varied wholefood diet including plentiful vegetables, legumes, wholegrains, nuts and seeds should meet most micronutrient needs without supplementation. Nutriofia's tracking will show you which nutrients, if any, are consistently low — and targeted supplementation of those specific nutrients is more effective than a general multivitamin.
🗓 When to supplement
As a convenient baseline, particularly when dietary intake is variable or restricted. Not a substitute for specific supplementation of B12, vitamin D, or omega-3 for plant-based eaters — check that the multivitamin contains adequate doses of these.
🏷 Best form to look for
Look for a multivitamin that provides at least 10–25 µg vitamin D, 10–25 µg B12, 400 µg folate, and at least 8–10 mg zinc. Avoid formulations with very high doses of preformed vitamin A (retinol) — above 800 µg may be problematic in pregnancy and for smokers.
⏰ When to take it
Take with food to minimise nausea and improve absorption of fat-soluble vitamins.