THESE ALL-IN-ONE SUPPLEMENTS CAN SWEEP UP YOUR NUTRITIONAL NEEDS IN A SINGLE SHOT – BUT ARE YOU USING THEM CORRECTLY?
Multivitamins are the workhorses of the supplements world. They’re a brilliant way to get a range of nutrients in one handy capsule, gummy, fizzy tablet, liquid, powder or spray – and an insurance policy for those inevitable times your diet takes a nosedive (Deliveroo third night in a row, anyone?).
However, it can be surprisingly tricky knowing which multivit to choose, as a quick glance at the label confirms all are not equal. Many are tailored to particular age groups, such as teens or over-50s, while others target men or women. They’re often fortified with ‘extras’, too, such as friendly bacteria to support a healthy gut microbiome, or omega-3s for brain function. And if you’re plant-based, you’ll want to source a vegan version.
All this means it’s worth spending some time scrutinising exactly what’s inside, especially if you’re keen to top up on specific nutrients.
Adult multivitamins
Most multivitamins targeted at adults cover the same basics. These are vitamin C to support the immune system, vitamin D for healthy bones and immunity, and vitamin A for healthy skin. They’re also likely to include B vitamins to support your nervous system and metabolism: generally, B2 (riboflavin), B6 and B12 (the latter is hard to find in a vegan diet as it’s generally in animal-based foods). Also typical is antioxidant vitamin E, which protects cells from oxidative stress.
Remember, however, that not all multivitamins also contain minerals, so check the label carefully before buying, if this is important for you. Look for magnesium (for healthy muscles and nerves), and nutrients you might not usually consider – iodine, for example, which is important for thyroid function; or selenium, to support metabolism.
On the label, check the % of the nutrient reference value (NRV) – the recommended daily amount you should be getting – for an indication of what you’re actually getting for each ingredient.
Multivits aimed at women tend to include iron, which is needed to make red blood cells and carry oxygen around your body (women who have heavy periods often find they’re lacking), and folic acid, for the healthy development of a baby’s spine during pregnancy. They may also contain evening primrose oil, which studies suggest may ease symptoms of PMS.
Supplements aimed at men sometimes include ingredients such as the herb ginseng, which is believed to aid energy release; and zinc, required for the production of testosterone.
Supps for people over 50
