Looking for the best multivitamins for women in the UK for a powerful immune system, beautiful skin, healthy hair and flawless nails?
In order to avoid wasting money or time on bad products, we have gathered 10 of the best multivitamin supplements for 2022 for young girls, women in their 20s, 30s, 40s, over 50s, 60s and up.
We will consider what makes a multivitamin supplement perfect for women, what it should contain and in what are the appropriate doses.
Table of Contents
- What are the vitamins that need to be taken daily?
- Part 1: The best multivitamins for little girls (between 5 and 12 years old)
- Product 1: The best liquid multivitamins for children
- Product 2: The best vegan multivitamins for young/teenage girls
- Part 2: The best multivitamins for women in their 20s
- Product 1: The best multivitamins for active women with probiotics
- Part 3: The best multivitamins for women over 30 and 40 years old
- Part 4: The best multivitamins for women over 50, 60 and 70 years old
- Product 1: The best gummy multivitamins for women over 50
- Product 2: The best multivitamins with calcium and magnesium for women in their 50s
- Part 5: The best multivitamins and minerals for pregnant women
- Product 1: The best prenatal to postnatal multivitamins with Iron
- Other useful vitamins and supplements for women
- How to get critical vitamins for optimal health from the food
- Should I be taking multivitamin supplements?
- Which is the best time to take multivitamins?
What are the vitamins that need to be taken daily, what’s the dose and what should the best multivitamin supplement for women contain?
According to the NHS (read more here), you should get the vitamins/minerals mentioned below through your food or with the help of a multivitamin supplement every day.
Note: The doses below are for older adult men and women, but later in the article, we will discuss the recommended doses according to the specific age (20s, 30s, 40s, etc.) and condition (pregnancy, breastfeeding, post/premenopause) for women.
Relax. There aren’t any drastic differences.
“I am a woman, what vitamins should I be taking for my age?”
In short, all of the ones listed above.
For women, the most important ones, however, remain vitamins and minerals for healthy bones – calcium, magnesium, zinc, vitamin D and K.
Your strategy over the years is simple – while you are young you have to build bone mass. When you get older your goal is to keep it.
The issue is that many women lose bone due to:
- A reduction in the absorption of vitamin D by the skin over the years. Vitamin D is directly related to calcium absorption. Over 65% of the bone is calcium salts. The correlation is quite clear …
- Collapsing levels of estrogen after menopause. Estrogen enhances calcium absorption. After menopause, estrogen reduces (drastically) and you become at risk of losing bone density, which can lead to fractures or deformities.
That’s why the “reserve” of bones is sooo important when you get older.
Iron, vitamin B complex and vitamin C are also crucial for women when it comes to growth and energy during the day. During pregnancy, the key to having a healthy baby are omega-3 fatty acids, choline, folate and iodine, so we will discuss them further.
With the right diet and the best multivitamins (which are listed below) made for women, you will get everything that’s needed!
The best multivitamins for little girls (between 5 and 12 years old)
Important: In this article we are only focusing on girls over the age of 5-6 years.
Calcium. Vitamin D. Fiber. Group B vitamins (especially B12). Vitamin E. Iron.
As a parent you have 3 tasks:
- Teach your children manners;
- Provide them with healthy bones;
- Keep them away from Fortnite (okay, this one is from me);
Let’s find out more…
Vitamin D + Calcium
The more bone mass you acquire during childhood, the easier it will be for you once you start to lose it later.
Getting 100% of the daily dose of Vitamin D and calcium is therefore crucial. Aim for:
- 450 mg per day for kids between 4 and 6 years old;
- 550 mg per day for those between 7 and 10 years old;
- 800 mg per day when between 11 and 18 years old;
The RDI for vitamin D is 10 μg per day for children over 1 year and adults. (source: bda.uk.com/resource/vitamin-d)
Do your best to get the necessary amount through food or vitamins. Every day. At the end of the article, we will share a list of foods rich in all vitamins.
Iron is essential for the body during a period of rapid growth!
The recommended dose for children (girls and boys) between 4 and 6 years old is 10 mg. For those between 9 and 13 years old it is 8 mg. (source: kidshealth.org/parents/iron)
Of course, the best source is animal products. Give your youngster beef, pork, poultry, seafood, dried fruits, leafy dark green vegetables and iron-fortified cereals and bread.
Pro tip: Include citrus fruits. Vitamin C supports iron absorption.
At this age, it’s best for children to get the needed iron from their food. It’s not recommended to give them multivitamins containing iron unless there is a serious reason for doing so (for example, it’s missing in the diet) or the GP has prescribed it.
Vitamin B complex and fiber
Recommended doses for children over 4 years old:
- Vitamin B1 (Thiamine)- 1.5 mg/day;
- Vitamin B3 (Niacin)- 20 mg/day;
- Vitamin B2 (Riboflavin) – 1.7 mg/day;
- Vitamin B5 (Pantothenic acid) – 10 mg/day;
- Vitamin B6 (Pyridoxine) – 2 mg/day;
- Vitamin B7 (Biotin)- 300 μg/day;
- Vitamin B9 (Folic acid) – 400 μg/day;
- Vitamin B12 (Cobalamin) – 6 μg/day;
Vitamin B complex (especially B12) is crucial for energy, strong immune system, and normal mental/physical development.
Children must also get enough fiber (14 g per 1000 calories) which helps with digestion and easy pooping. Foods containing fiber are also full of vitamin E, C, calcium, magnesium and other minerals in order for you child to get them naturally.
Summary: The perfect multivitamin for little girls (and boys) should contain vitamin E, C, D, B12 (preferably vitamin B complex), calcium, magnesium and iron in doses suitable for children (listed above). It is best to consult a pediatrician on the subject.
Important: High doses of iron can be fatal, especially if taken by children. This is why you must always keep iron supplements out of kids’ reach!
The best liquid multivitamins for children: Vitabiotics Wellkid Multivitamin Liquid, 150 ml.
Learn more: https://amzn.to/3IzpbV7
Are you looking for a UK-made liquid multivitamin created especially to meet the needs of children between 4 and 12 years old?
1 dose (5 ml) contains everything the child may need for rapid growth – 10 µg vitamin D (200% RDI), 12 mg vitamin C (15% RDI), 5 mg iron (36% RDI), 40 µg iodine and 4 mg zinc (40% RDI).
Naturally, it also contains vitamin B complex (B1, B2, B3, B6, B12) as well as Folic Acid, Pantothenic Acid, vitamin E and others.
Easily soluble in water, milk, smoothies, or juice. Shake well before use. Perfect for children who are terrified of tablets or capsules. If the kid is over 10 years old, increase the dose to 2 teaspoons per day.
Although it is one of the most preferred multivitamins for children in the UK, there are some complaints regarding its taste. You should get a sample before buying the full-sized product.
Suitable for vegetarians. Free of lactose, yeast and alcohol. Dairy-free. Not tested on animals. Made in the UK according to GMP standard.
The best vegan multivitamins for young/teenage girls: Naturelo Whole Food Multivitamin for Teens, 60 capsules
Learn more: https://amzn.to/3uLzbVs
Are you looking for multivitamins specifically created for young girls (and boys)?
Naturelo Whole Food Multivitamin for Teens is specially formulated to support beautiful skin (may reduce acne outbreaks), mental focus and a strong immune system.
Boosting energy. It may help with mood, muscle recovery and even hair growth! Supports normal physical and mental development at a young age.
One of the best multivitamins for young girls (and children) between 12 and 18 years old.
1 capsule contains all essential vitamins (naturally-sourced for superior bioavailability) for the development of the teenager – A, C, D3, E, K2, B-Complex (Folate, B6, B12, Biotin). It also includes crucial minerals – Calcium, Magnesium, Iron, Zinc, Selenium and Iodine.
No GMOs. Yeast, dairy, gluten and soy-free. No preservatives or flavoring. Suitable for vegans and vegetarians. Easy to swallow.
Important: Young girls need smaller doses, so most of the vitamins in the complex are below 100% of the recommended daily dose.
The best multivitamins for women in their 20s
Learning. Doing sports. Working. College love drama. Partying.
All this takes energy you know.
At this age, vitamin B complex, C, D, iron and calcium are your best friends because they are directly related to your energy levels. Vitamin B complex helps the body convert carbohydrates into glucose which is the fuel of the body.
Vitamin B complex
There are many different B vitamins. See the recommended daily doses for each grown-up girl here – nhs.uk/vitamins-and-minerals/vitamin-b
For the girls who are on ”the pill”…
Oral contraceptives (aka “the pill”) can reduce the content of vitamin B2 (riboflavin), B9 (folic acid) and B12 in the body (source: pubmed.ncbi.nlm.nih.gov/7001015), which are crucial for the energy levels during the day.
According to this study, over 80% of women who use oral contraceptives suffer from vitamin B6 deficiency.
To restore the balance, you should either increase the daily dose by 12 times (source: pubmed.ncbi.nlm.nih.gov/7001015) up to 25 mg per day or start using condoms.
Keep in mind that there is no research on what might happen in the long run if you increase the dose by this much.
Women between 11 and 50 years (pre-menopause) should take 14.7 mg per day.
Keep in mind that during menstruation, you lose 1.6 mg of iron per 40 ml of blood loss (source: academic.oup.com/article/2657721), which must be compensated.
This can be achieved, for example, by eating red meat or liver with fine red wine.
If you suspect that you are iron deficient, you can do tests at your doctor’s office. Another option is to be safe and take a multivitamin containing iron every day.
Pro tip for ladies who do sports: Iron delivers oxygen to the muscles (and other tissues) and is directly related to energy levels, endurance, strength and focus. Without enough iron, your body cannot produce enough of a substance in the red blood cells that enables them to carry oxygen (hemoglobin).
While you are young you should eat foods rich in iron and B vitamins because they are crucial for the body which is still growing.
If you are pregnant focus on oats, avocado, liver, peas, eggs, milk, chicken, beef and other meats, or take a multivitamin to get what you need.
Later we will share a list of foods rich in both elements.
The bones grow until reaching 20 years of age, so you need to take 700 – 800 mg of calcium per day (source: bda.uk.com/resource/vitamin-d) in order for them to grow normally and be protected against osteoporosis later.
Focus on dairy products or take a multivitamin supplement for women containing calcium and vitamin D.
The best multivitamin for women in their 20s should contain vitamin B complex, C, D, calcium, magnesium and iron for high energy levels, compensate for the loss of vitamins from contraceptives, of iron from menstruation and support the bones that are still developing.
The best multivitamins for active women with Iron & Probiotics: Garden of Life Vitamin Code Raw, Vegetarian, 30 capsules
Learn more: https://amzn.to/3d7E2dV
Are you looking for multivitamins for breast health, bone health, strong immune system, energy levels and digestion? Specially made for active women? This one is for you.
1 capsule contains vitamin A, C, D, E, K, B1, B2, Niacin, B6, B7 and Pantothenic acid in 100% of the recommended daily doses. The multivitamin is fortified with iron (for high energy and endurance), zinc (for optimal muscle function), selenium, manganese, chromium and Molybdenum.
Perfect for active women at a younger age!
The cherry on top are the raw probiotics*, enzyme blend, raw organic fruit and vegetable blend for trouble-free digestion (and bowel movement).
Vegetarian. Gluten-free. Dairy-free. Whole food multivitamin. No binders or fillers. Carbon-free Certified. One of the best multivitamin supplements for women in the UK and USA.
The best multivitamins for women over 30 and 40 years old
At this age, calcium, vitamin D, choline and omega-3 fatty acids should be the focus.
Vitamin D and Calcium
When you reach the mid-30s and early 40s, your skin’s ability to synthesize vitamin D from the sun worsens.
It is recommended for women in their 40s to increase their daily dose of vitamin D to 15 μg and calcium to 700-800 mg per day (source: bda.uk.com/resource/calcium) through food or a multivitamin supplement formulated for women.
The perfect multivitamin for women in their 30s and 40s should contain vitamin B complex (especially folic acid), C, D, calcium, choline and omega-3 fatty acids.
The best multivitamins for women over 50, 60 and 70 years old
B vitamins, calcium, magnesium and vitamin D are still very important for women who are over 50 years old. Here’s why…
Magnesium, Vitamin D and K
Along with calcium, those four are crucial for healthy bones during menopause!
We are not saying that they don’t matter when you’re young, but after 50 years old they become critical.
- Magnesium is key for thick bones, a healthy immune system and muscles. The recommended dose for women over 51 years of age is 320 mg per day. (source: ods.od.nih.gov/factsheets/Magnesium)
- Vitamin D is well-known – it helps for a healthy immune system and the absorption of calcium from food. The recommended daily dose for women over 50 years of age is again 15 μg.
- Vitamin K is another element (actually “K” is the collective name for several vitamins) related to bone health, skin health, wound healing and blood clotting. You can probably guess why it is so important in old age… The recommended daily dose is 1μg per kg of body weight, regardless of age or gender. (source: nhs.uk/vitamins-and-minerals/vitamin-k)
Coincidentally, we have multivitamins created for women over 50 years old (UK-made) with all the necessary vitamins and minerals for healthy bones!
After menopause, the levels of estrogen collapse and the risk of osteoporosis raises.
It is recommended to increase the dose of calcium to 1200 mg per day (source: bda.uk.com/resource/calcium) in order to maintain bone mass.
Take the vitamins/minerals mentioned above. Calcium, magnesium, vitamin D and K all work together for healthy bones.
The absorption of vitamin B12 also becomes more difficult with age.
Add 2-3 μg daily to the recommended intake of 1.5μg (for adults between 19 and 64 years of age, source: nhs.uk/vitamins-and-minerals/vitamin-b) to be on the safe side.
Summary: The perfect multivitamins for women over 50s, 60s, 70s should contain vitamin B12, vitamin D, calcium and magnesium for bone mass/density and high energy levels during the day. At this age, it is best to choose a supplement formulated to protect the bones of women over 50 years of age providing more calcium, vitamin D and magnesium.
The best gummy multivitamins for women over 50: SmartyPants Women’s Vitamins with CoQ10, Methylfolate, Omega-3 Fish Oil, 180 count
Learn more: https://amzn.to/3uMU2Yp
Premium gummy vitamins with everything you need for women over 50 years of age?
Packed with the most essential vitamins (A, C, D, E, K, B1, B2, B3, etc.). Fortified with Omega-3 fish oil, methyl folate, zinc, selenium, sodium, vitamin K and K-2 (for healthy bones) and CoQ10.
The goal of multivitamins is to help for a strong immune system (Vitamin D), beautiful hair, skin and nails (Biotin, vitamin C), strong bones (D3 and K2), heart (fish oil). It also provides powerful antioxidant protection (CoQ10).
Premium ingredients. Gluten-free. GMO-free. Certified Organic. No artificial colors. Pleasant taste.
Looking for a vegan alternative? Have a look at Garden of Life Mykind Organics Women’s Gummy Vitamins here.
The best multivitamins with calcium and magnesium for bones for women: Synt Osteotrition Bone Support Complex capsules
All ingredients in the product work together with one goal in mind – to support the bones.
Each serving (2 capsules) contains 266 mg of calcium (100% RDI), 25µg of vitamin D (500% RDI), 100µg of vitamin K (133% RDI) plus vitamin B6, Folic Acid, Magnesium, Copper and others.
The power of multivitamins lies in vitamin D and magnesium. Vitamin D is directly related to calcium absorption. Without it, you can’t absorb the amount you intake.
Magnesium (in combination with vitamin K and zinc) are also critical for strengthening bones.
As a small drawback, it should be noted that it is suitable for vegetarians, but not for vegans.
Also, calcium is 33% of the recommended daily intake. The rest of it should be provided through the food – dairy products (milk, cheese, cottage cheese, yogurt), sardines, canned salmon, etc. It is not the type of supplement that allows you to “take one capsule and cover your daily needs”.
Not recommended for use by pregnant or breastfeeding women. Suitable for vegetarians. No GMOs. Made in the UK.
The best multivitamins and minerals for pregnant women
Iodine, folate/folic acid (vitamin B9), choline, Omega-3 and calcium are crucial for normal pregnancy and fetal development.
Babies get iodine from their mothers, so pregnant or breastfeeding women should get about 200 μg iodine per day (source: bda.uk.com/resource/iodine). Supercharge your diet with well-cooked seafood, milk, eggs, some cereals and bread, or take multivitamins with iodine made for pregnant women.
Important: If you are vegan/vegetarian, don’t consume fish or dairy products, you may be at risk of iodine deficiency. It is recommended that you take multivitamins fortified with iodine to provide your body with the right amount.
Folate can help prevent defects in the baby’s brain and spine, such as spina bifida. Spina bifida can cause walking, bladder and bowel problems.
Here are the recommended doses:
- If you are preparing for pregnancy – 200μg per day from food + 400μg per day from a supplement;
- If you are already pregnant – 300μg per day from food + 400μg per day from a supplement* during the first 12 weeks of pregnancy;
- For mothers who are breastfeeding – 260μg per day from food or a supplement;
Important: If you are pregnant or suspect you may be, consult your doctor immediately about taking extra Folate! A baby’s neural tube is formed and closed in the first four to six weeks of pregnancy. By the time most women know (or suspect) they are pregnant, the time for the developing fetus to benefit from extra folate has passed.
Choline is needed at important life stages such as growth, pregnancy, breastfeeding, etc.
It plays a role in the function of the liver, muscles, nervous system and metabolism. During pregnancy, it can help for the proper development of the baby’s brain and spinal cord. It can also protect your baby from neural tube defects.
The recommended daily dose is:
- 425 mg/day for women of reproductive age;
- 450 mg/day for pregnant women;
- 550 mg/day for breastfeeding women;
The bad thing is that even the best multivitamins for pregnant women in the UK/US/EU, etc. contain little to no choline. Basically, you should get it from food (fish, pork, chicken, nuts, legumes, cow’s milk) or through a choline supplement.
More about this later.
Omega-3 fatty acids
Interested in omega-3 supplements? Have a look at this synthc.com/buy-omega-369-fish-oils-uk
It is not exactly one of the best vitamins for women, but it can be quite useful during pregnancy. Omega-3 fatty acids are a crucial building block of the fetal brain and retina (source: ncbi.nlm.nih.gov/articles/PMC3046737) and some doctors recommend it during pregnancy. However, more research is needed.
WHO (World Health Organization) recommends taking 100 mg per day of EPA and 200 mg per day of DHA during pregnancy. So, it may be best for multivitamins for women to have omega-3 added.
It is enough to eat fish 2-3 times a week (mackerel, salmon, trout, kippers, anchovies, sardines pilchards, herring, etc.) to get the omega-3 you need.
Avoid eating sharks, swordfish and marlin if pregnant, planning to have a baby or under 16. The mercury that they contain can be harmful for the baby. (source: bda.uk.com/resource/omega-3)
Vegan? Vegetarian? Take marine oils from algae.
Very, very important: Don’t take cod liver oil during pregnancy! It is generally a great supplement and food but is rich in vitamin A in the form of retinol, which is risky during pregnancy. Be on the safe side and get omega-3 supplements from the flesh of the fish, not the liver. During pregnancy, keep the intake of vitamin A below 1500μg per day from food and supplements combined. (source: bda.uk.com/resource/omega-3)
Breastfeeding women should also increase their calcium intake to 1250 mg. (source: bda.uk.com/resource/calcium)
I’m done with the calcium soon, I promise.
The best prenatal to postnatal multivitamins with Iron: Garden of Life Vitamin Code Raw Prenatal Multivitamins for women
Learn more: amazon.co.uk/dp/B005JAT3TU
In need of prenatal to postnatal multivitamin formulated to meet the unique needs of women during pre-conception, pregnancy and lactation?
Well, this one is for you.
One serving (3 capsules) of the complex contains all essential vitamins and minerals for normal pregnancy in 100% of the recommended daily dose.
Iron (27 mg) – for the health of the baby’s heart and blood. Vitamin D3 (35 mcg) – for optimal absorption of calcium and healthy bones. Iodine (290 mcg) – for normal development of the body and especially the brain. Folate aka vitamin B9 (800 mcg) – for support of the creation of new cells (which is pregnancy itself by the way).
No GMOs. Gluten-free. No fillers, artificial flavors, sweeteners or additives. Climate Pledge Friendly. Vegetarian. One of the best multivitamins not only for pregnant women but also for daily use in the UK, USA and Europe.
Looking for a vegan alternative? Have a look at www.amazon.co.uk/NATURELO-Prenatal-Whole-Food-Multivitamin/dp/B01M3Q83PG
The best effervescent vitamin tablets for women/men: Natures Aid Daily Multivitamin Effervescent, Natural Citrus Flavor, 20 tablets
Learn more: https://amzn.to/3aFB7rN
One effervescent tablet contains 12 vitamins and minerals to support optimal health every day.
Contains Vitamin C (60 mg, 75% RDI), E (10mg, 83%) B1 (1.4mg, 127% RDI), B2 (1.6mg, 114% RDI), B6 (2mg, 142% RDI), B7 150 mcg, 300% RDI) Folic Acid (200 mcg, 100%) and others. Reinforced with calcium (80 mg, 10% RDI) and magnesium (30 mg, 8% RDI) to protect the bones.
Dissolve one tablet daily in a glass of water and drink. It has a delicious, zingy, citrus taste.
You may have noticed that the most important vitamins and minerals such as Vitamin D, choline, copper, boron, iodine, etc. are missing. The idea of the product is more so to provide you with the most important thing every day.
If you need more calcium (only 10% of the recommended daily intake is in one tablet) and other important vitamins for a woman’s health, you may have to focus on something else.
No artificial flavors. Free of lactose, yeast and sugar. Gluten-free. No GMOs. Made in the UK according to GMP standard. Suitable for vegans.
Other useful vitamins and supplements for women
- Multivitamins and minerals. Other useful vitamins/minerals/complexes for women (and men too) can be found here – synthc.com/buy-vitamins-minerals-uk;
- Omega 3 fatty acids. Useful for healthy joints, eyesight and energy during the day – synthc.com/buy-omega-369-fish-oils-uk;
- CoQ10. For heart and skin health as well as psychological function – synthc.com/buy-co-enzyme-q10-uk;
- Collagen. Contributes to tight and youthful skin, as well as healthy joints, gums and teeth. Highly recommended for women over 35-40 years – synthc.com/buy-collagen-powders-capsules-uk;
- For women’s health, hormonal balance and bone support, browse the “Women’s health” category – synthc.com/womens-health;
Even the best multivitamins for women cannot compare to proper nutrition. Here is where to get critical vitamins for optimal health…
Print and hang in the kitchen …
Essential vitamins and where to find them
- Vitamin A. Kale, spinach, broccoli, carrots, sweet potatoes, pumpkin (orange vegetables), tomatoes, mango, beef liver, fish oils, milk, eggs etc.
- B group vitamins. Peas, nuts, wholegrain breads, liver, eggs, milk, mushrooms, fish, chicken, beef, avocado, pork, oats, bananas, broccoli, brussels sprouts, spinach, cheese etc.
- Vitamin C. Citrus fruits (oranges, lime), rosehip, parsley, blackcurrant, kiwi, green/red pepper, brussels sprout, spinach, strawberries etc.
- Vitamin D. Cod liver oil, salmon, swordfish, tuna fish, sardines. Bonus! You also get omega 3 fatty acids, EPA and DHA. Beef liver, dairy and plant milks fortified with vitamin D are also good options. It is best to get it from cod liver oil and long walks in the sun. See more – best cod liver oil supplements in the UK.
- Vitamin Е. Wheat germ oil Sunflower seeds, soybean oil, almonds, peanuts (and peanut butter), spinach, pumpkin, mango, avocado, aspargus etc.
Critical minerals and where to find them
- Iron. Fishes. Meat – red meats, turkey and organ meats. Vegetables and nuts- spinach, broccoli, legumes, pumpkin seeds, quinoa. Be careful not to overdose on iron. Here is why in the list of the best multivitamins for women in the UK I have noted whether it contains iron or not.
- Calcium. Dairy products (milk, cheese, cottage cheese, yogurt), sardines, canned salmon, beans, almonds, leafy greens (spinach, kale) etc.
- Magnesium. Milk, pumpkin seeds, chia seeds, almonds, cashews, peanuts, oatmeal, bread, avocado, brown rice, spinach etc.
- Zinc. Milk, oysters, beef, crab, cheese, almonds, oats, lobster, muesli, cornflakes, yoghurt, beans, cashews etc.
- Selenium. Fish, hamp, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice, sunflower seed, beans, mushrooms, spinach, cashews, bananas, milk etc.
Even the best multivitamins pale in comparison to real food. If possible, always get the necessary vitamins and minerals through your diet.
Should I be taking multivitamin supplements?
In most cases, if you eat a varied diet, you may not need to take vitamins at all.
For example, I eat meat (I’m not a vegetarian or vegan), eggs, dairy products, vegetables and I get everything (at least I think so) from food. Vitamin C is a problem for me, so from time to time I take a tablet of the best cheap multivitamin and that’s it.
If you eat a varied diet you may not need to take anything fancy like a premium multivitamin with 1000 ingredients.
Not that there are no exceptions…
If you are vegan/vegetarian, have a doctor’s prescription, your diet or if the place where you live does not provide enough of some particular vitamins/minerals, multivitamin supplements can only be of help.
In fact, they are even recommended.
Here’s when multivitamins can help you…
Case 1: Vegan diet
The best sources of protein, fat, vitamins D and B, Omega-3 fatty acids, iron and calcium are of animal origin.
If you are on a vegan diet, it is better to find some vegetable/fruit substitutes or supplements. In the previous section (dietary sources of vitamins/minerals) I’ve mentioned some vegan sources of these vitamins.
Case 2: Iron
If you are on a vegan diet, your source of iron is leafy green vegetables, whole grains, lentils, peas and dried fruits.
The problem is that iron from a plant source is not absorbed that well compared to when it is coming from animal products. If you are at risk of anemia or deficiency, multivitamins with iron can help you.
Product promo: Looking for a multivitamin with iron? Check out the top multivitamin complex in the UK – Multivitamins + Iron on Synthc.com!
Case 3: Lack of sunlight – potential lack of Vitamin D
Research shows that the weather in the UK is cloudy.
This vitamin is best obtained from direct sunlight. If you have darker skin, live in a climate with little sunlight (UK, Scandinavia, northern Canada, Russia), vitamins can help you.
Product promo: Are you looking for high-quality vitamin D made in the UK? Have a look at synthc.com/buy-vitamin-d3-1000iu-tablets
Browse through this article – nhs.uk/conditions/vitamins-and-minerals/vitamin-d. It describes well who is at risk, how to obtain vitamin D through your food and some other useful tips.
Case 4: Any diet that restricts the intake of a nutrient (but somehow passes as a “healthy” one)
Have a look at what you are told not to eat and check whether you are not missing out on an important vitamin/mineral.
And by the way, the only way to burn fat is by achieving a negative calorie balance.
Diets that tell to “not eat this and that to lose 3 kilos per week”, “only drink smoothies”, etc. are… total BS. You can eat whatever you want and burn fat, as long as you are in a reasonable (200-250 calories/day) calorie deficit.
If your doctor has forbidden you to eat a specific food, then okay. This is understandable. Ask what to eat instead to make up for the lack of nutrients.
Case 5: Intense physical/mental strain
Should athletes take more vitamins than others?
There is no evidence for such a thing.
However, this is one of those cases where there is no scientific evidence, but I have experienced it myself. My diet is balanced. I’m not vegan or vegetarian. Nevertheless, I definitely feel more energetic and recover faster after an intense workout when I take 1-2 tablets of vitamins with iron.
See for yourself.
Ok, cool, but which is the best time to take multivitamins?
The more important part is to do it regularly.
The ideal time to take vitamins is during breakfast with fatty foods – milk, bacon (mmm…), sausages, avocados, etc. to make them easier to absorb. If a vitamin/mineral irritates your stomach (such as vitamin C and magnesium), be sure to take them with food.
Also, consider a buffered/non-acidic form of the supplement so as not to irritate your stomach.
As for traditional multivitamins, prenatal vitamins are best taken in the morning and as part of your daily routine
Important: If you are taking medication or are pregnant, be sure to ask your doctor what, how and when to take them. Some vitamins/minerals do not play well with medications and may make them more difficult to absorb.
Take a look at these articles for more information on the topic:
- Is there a recommended time to take vitamins (MedicalNewsToday.com);
- When is the best time to take vitamins? (ActiveIron.com);
If you can’t get enough vitamins from your diet, use one of the products in the list with the best multivitamins for women
I share with you the most important vitamins, minerals, fats, etc. for young girls, women in their 20s, 30s, 50s, etc. I also point out foods from which you can get them naturally. I mention the best multivitamins for women (made in the UK/US) if there is any deficiency.
If you think I’ve missed something – details, other supplements, or information, please share it in the comments below.