Which multivitamin is right for you?

What are multivitamins?

A multivitamin is a supplement that combines multiple vitamins and minerals in a single serving. The standard spectrum includes vitamins A, C, D, E, K, the full B-complex, and essential minerals — designed to support the basic intake of micronutrients.

A good multivitamin does not replace a balanced diet, but functions as a supplement on days or during periods when the diet does not provide all micronutrients in sufficient quantities. Modern research shows that a significant portion of the European population falls below the recommended daily intake for one or more micronutrients — especially vitamin D (winter period), folic acid (young women), B12 (elderly, vegans), iodine (vegans) and magnesium (general).

The quality of a multivitamin is primarily determined by the form in which its components are delivered. Inexpensive formulas often use synthetic precursors that, for some people — especially those carrying an MTHFR gene variant — are not optimally converted. Premium formulas directly use biologically active forms: methylfolate instead of folic acid, methylcobalamin instead of cyanocobalamin, pyridoxal-5-phosphate instead of pyridoxine. Minerals are preferably delivered in chelated form (bisglycinates) or citrate form for optimal absorption.

Important note: combining a multivitamin with separate high-dose vitamins without a targeted reason can lead to exceeding safe upper limits, especially for fat-soluble vitamins (A, D, E, K). Follow the label and consult an orthomolecular therapist for specific goals. Also check our separate vitamin D category and magnesium category if you are looking for targeted supplementation.

EFSA status — what we are allowed to claim

There is no specific EFSA claim for "multivitamins" as a whole. However, each individual component has its own recognized health claim. A multivitamin with the standard components can therefore implicitly refer to the same claims applicable to individual vitamins and minerals — provided the threshold values are met (typically 15% of the RI per serving).

Examples from the standard multi-formula: vitamin C contributes to the normal function of the immune system; B vitamins contribute to normal energy-yielding metabolism; iron and B12 contribute to the reduction of fatigue; magnesium and calcium contribute to the maintenance of normal bones.

For specific prenatal formulas, an additional claim applies: folic acid contributes to maternal tissue growth during pregnancy. For intake from before conception until the end of the first trimester, targeted folic acid supplementation is recommended — an essential component of any prenatal formula. The Gezondheidsraad and the RIVM recommend folic acid supplementation for all women contemplating pregnancy.

The MTHFR mutation and biologically active vitamins

A significant portion of the population (estimated 30-50%) carries a variant in the MTHFR gene, which plays a role in the conversion of folic acid to its active form (5-methyltetrahydrofolate). In carriers, this conversion is less efficient, which is an argument for directly taking methylfolate instead of synthetic folic acid.

The same principle applies to vitamin B12 (choose methylcobalamin or adenosylcobalamin instead of cyanocobalamin) and B6 (choose pyridoxal-5-phosphate instead of pyridoxine HCl). Premium multivitamins contain these biologically active forms as standard.

For those seeking certainty about their own MTHFR status: a DNA test can provide clarity. However, for most, it is a safe strategy to opt for the active forms anyway — there are no disadvantages to directly taking methyl-folate, even if you do not carry an MTHFR mutation. More background: Stover & Field, Adv Nutr (2011).

The multivitamin formulas at Plenthera

Adults — basic formula

For the average adult man or woman: a complete formula with all vitamins, B-complex in active forms, and the most important minerals. Available with and without iron — choose the variant that suits your profile.

Prenatal

For pregnant women and those trying to conceive. Contains methylfolate (400-800 µg), iron (27 mg), DHA (200 mg), vitamin D (10 µg), iodine (150 µg), and all B vitamins. No retinol-vitamin A — only beta-carotene to prevent UL exceedance.

50+

Adapted formula for older adults. Higher vitamin D (20-25 µg), methylcobalamin B12 (absorption can decrease with age), extra vitamin K2 for bone/calcium balance. Typically without iron.

Children

Adapted dosages for children from approximately 4 years old. Often in gummy form or as a chewable tablet, with natural flavors and lower dosages suitable for body weight and growth phase.

Sports

For athletes who consume more micronutrients due to increased metabolism and perspiration. Higher B vitamins, magnesium, zinc, and vitamin C. Sometimes combined with amino acids or electrolytes.

Vegan

Plant-based formula with B12 (methylcobalamin), vitamin D3 from lichen, iron, iodine, zinc, and — sometimes — algae-DHA. Specifically formulated for the risk areas of a 100% plant-based diet. Also check out our supplements for vegans.

How to use multivitamins?

Simple basic approach to multivitamin supplementation:

1. Determine your profile: adult, prenatal, 50+, child, sports, or vegan.
2. Choose a formula with biologically active vitamins (methylfolate, methylcobalamin).
3. Take with a meal containing some fat — fat-soluble vitamins (A, D, E, K) are better absorbed.
4. Divide higher dosages over two moments — especially B-complex over morning and afternoon.
5. Avoid combination with separate high-dose vitamins, unless targeted.
6. When using medication: check for interactions (especially vitamin K with blood thinners, iron with levothyroxine).
7. For children, pregnancy, and chronic illness: consult a doctor or orthomolecular therapist beforehand.

Myths and misconceptions about multivitamins

Myth 1: "A multivitamin replaces a healthy diet."

Incorrect. A multivitamin only provides isolated nutrients — no fiber, no phytochemicals, no complex interactions between food components as found in real food. See it as insurance and supplementation, not as a replacement.

Myth 2: "The more vitamins, the better."

Fat-soluble vitamins (A, D, E, K) can accumulate. High doses of vitamin A in pregnant women are risky; high doses of vitamin D over a longer period can cause hypercalcemia. Stick to the recommended dosage and do not simply stack a multi + separate high-dose vitamins. The EFSA and the NVWA indicate the safe upper limits for each vitamin.

Myth 3: "Synthetic vitamins work just as well as natural ones."

For some vitamins, this is true (vitamin C-ascorbic acid is identical to natural). For others, there is a functional difference — vitamin E as d-alpha-tocopherol (natural) has a different biological activity than dl-alpha-tocopherol (synthetic). For B12, B9, and B6, there are biologically active forms that are more efficient for MTHFR carriers.

Myth 4: "A multivitamin helps prevent colds."

Components in a multivitamin (vitamin C, D, zinc) each have their role in immune function. Whether a multivitamin as a whole prevents colds has not been consistently scientifically proven. More important than the pill are sleep, exercise, diet, and stress management.

Combining multivitamins with other supplements

A multivitamin is a baseline. For targeted supplementation, additional supplements may be logical:

• Extra vitamin D in winter: a multi often provides 10-25 µg D3 — for the winter period, many choose extra separate vitamin D. View our vitamin D category.
• Magnesium: dosages in a multi are typically low (50-150 mg). For those specifically supplementing magnesium (sleep, muscles, stress), a separate magnesium is logical — view our magnesium category.
• Omega 3: a multi with DHA often only covers the minimum for the EFSA claim. For targeted EPA/DHA intake, separate omega 3 is more logical — view our omega 3 category.
• Probiotics: not included in a standard multi and deserves its own attention — view our probiotics category.
• Collagen: not part of a multivitamin and is a protein supplement in itself. View our collagen category.

Frequently Asked Questions

What is a multivitamin?

A supplement containing multiple vitamins and minerals in one serving, intended to support the basic intake of micronutrients.

Which multivitamin is best?

No universal "best" — choose based on your profile: adult / prenatal / 50+ / child / sports / vegan. Premium formulas use biologically active vitamins and chelated minerals.

Do you really need a multivitamin?

A varied diet can in principle provide all micronutrients. For specific groups (pregnant women, elderly, vegans, athletes, unbalanced eaters), a multi is a practical basic insurance.

When to take a multivitamin?

With a meal containing some fat — fat-soluble vitamins are then better absorbed. Divide higher B dosages over two moments.

Multivitamin with or without iron?

With iron for menstruating women and vegans. Without iron for men and post-menopause, to prevent unnecessary accumulation.

What is the difference between synthetic and biologically active vitamins?

Biologically active (methylfolate, methylcobalamin, pyridoxal-5-phosphate) is directly absorbable without enzymatic conversion — relevant for MTHFR carriers and generally more efficient.

Can I combine a multivitamin with separate vitamins?

Yes, provided it is targeted and does not exceed the UL upper limits. Avoid double high doses of fat-soluble vitamins (A, D).

Multivitamin for pregnancy — which one?

A prenatal formula with methylfolate, iron, DHA, vitamin D, iodine. Avoid retinol-vitamin A above 700 µg.

Multivitamin for children — from what age?

Child-specific formulas from approximately 4 years old. For younger children, only on the advice of a child health clinic or doctor.

Vegan multivitamin — what does it contain?

A vegan formula covers the typical risk areas of plant-based nutrition: B12 (methylcobalamin), vitamin D3 (from lichen), iron, iodine, zinc, and sometimes algae-DHA.

Sources

• EFSA Regulation (EU) 432/2012 — claims per individual vitamin and mineral.
• EFSA NDA Panel — Tolerable Upper Intake Levels various vitamins and minerals (2003-2018).
• Gezondheidsraad NL — Nutritional recommendations for pregnant women (2021).
• RIVM — Additional research on micronutrients.
• Stover PJ. & Field MS., "MTHFR genetic variation and methylfolate metabolism", Adv Nutr (2011).
• WHO/FAO — Vitamin and Mineral Requirements in Human Nutrition (2nd ed., 2004).