Written by the Plenthera team (orthomolecular trained). Scientifically reviewed in May 2026. Last updated: 28 May 2026.

Vitamins and food supplements can be a targeted addition to a varied diet — especially when a nutrient is demonstrably lacking, such as vitamin D in the winter months or vitamin B12 in a plant-based diet. At Plenthera, you will find vitamins and supplements from brands that we ourselves select thoroughly based on form (activated or chelated where possible), dosage (effective, not symbolic), purity (lab-tested, no unnecessary additives), and EU conformity (EFSA claims, Netherlands Nutrition Centre guidelines).

On this pageWhat are vitamins and supplements? · Which vitamins are most important to supplement in the Netherlands? · Our categories in vitamins & supplements · Which vitamin brand is right for me? · Frequently asked questions · Combine with · Sources

What are vitamins and supplements?

Vitamins are essential micronutrients that the body cannot produce (or can only produce to a limited extent) and must be obtained from food (or supplementation). In the Netherlands, food supplements fall under the Commodity Act Decree on Food Supplements and are not medicines — they support a healthy lifestyle but do not cure.

For a number of nutrients, there are structural recommendations for supplementation in the Netherlands and Europe: vitamin D for children up to 4 years old, the elderly over 70, and people with dark skin (Health Council), vitamin B12 for vegans, folic acid during pregnancy, and vitamin K for newborns. For most other nutrients, the rule is: get it from food unless there is a demonstrable deficiency or increased need.

Which vitamins are most important to supplement in the Netherlands?

Vitamin D — proven winter deficiency

Vitamin D contributes to the normal functioning of the immune system and to the maintenance of normal bones and muscles (EFSA, Regulation (EU) 432/2012). In the Netherlands, an estimated 50% of the population has a suboptimal vitamin D level in the winter (RIVM).

Vitamin B12 — critical for a plant-based diet

Vitamin B12 contributes to the normal functioning of the nervous system and to normal energy-yielding metabolism. Plant-based food contains no biologically active B12 — B12 supplementation is necessary for vegans and vegetarians (Netherlands Nutrition Centre).

Omega 3 — for those who eat little fish

EPA and DHA contribute to the normal functioning of the heart with a daily intake of 250 mg (EFSA). The Health Council recommends eating fatty fish once a week; for those who do not achieve this, fish or algae oil is a reasonable supplement.

Magnesium — often insufficient in modern diets

Magnesium contributes to the normal functioning of muscles, the nervous system, and electrolyte balance (EFSA). The Recommended Daily Allowance (RDA) is 350 mg per day for adult men and 300 mg for women — a significant part of the Dutch population does not achieve this from food alone.

Our categories in vitamins & supplements

Vitamins and supplements include several sub-categories that you can explore further via the overview pages below:

• Multivitamins — for broad daily basic supplementation
• Vitamin D — for immune system, bones, and muscles (cholecalciferol D3, also vegan form)
• Vitamin B-complex — for energy, the nervous system, and homocysteine metabolism
• Vitamin C — for immune system, collagen formation, and oxidative stress
• Minerals — magnesium, zinc, iron, calcium, iodine, and trace elements
• Omega 3 — EPA/DHA from fish or algae for heart, brain, and eyes
• Probiotics — for gut flora and digestive balance
• Enzymes — for digestive and systemic support

Which vitamin brand is right for me?

Plenthera consciously works with a limited number of high-quality brands, each with its own focus:

Doctor's Best — activated forms, clinical dosage

American brand with patented ingredients (Albion® minerals, Quatrefolic® folate, MenaQ7® K2). Good price-quality ratio.

Vitals — Dutch, wide assortment

Well-aligned with Dutch needs, wide range of multivitamins and specialized formulas.

NOW Foods — affordable and reliable

American mass-market brand with strong transparency (lab reports online), suitable for those seeking a basic formula without a premium price tag.

Plent — our own brand, focused on skin & gut

Plenthera's own brand for collagen, marine collagen, and "beauty from within" supplementation.

Frequently asked questions

Do I need vitamins and supplements?

For most people: a varied diet covers the majority of nutritional needs. For specific groups (pregnant women, vegans, the elderly, people with little sunlight exposure, or those with a chronic condition), targeted supplementation is wise — when in doubt, ask your doctor or an orthomolecular therapist.

When is the best time to take vitamins?

Fat-soluble vitamins (A, D, E, K) and omega 3 are better absorbed with a meal containing some fat. Water-soluble vitamins (B-complex, C) can be taken on an empty stomach, although some people experience stomach discomfort from this — take them with breakfast instead. Magnesium in the evening can help with relaxation.

Can I take too many vitamins?

Yes. For fat-soluble vitamins (especially A and D) and minerals (iron, zinc, selenium), upper limits apply (Tolerable Upper Intake Levels set by the EFSA). Never exceed the recommended daily dose on the label without professional advice.

Do multivitamins really work?

For people with a demonstrable deficiency or a one-sided diet: yes. For people who eat well and have no deficiency, the health benefits of a multivitamin are limited. A targeted single-nutrient approach based on blood work is often more effective.

Which form of vitamin D is best?

Vitamin D3 (cholecalciferol) is better absorbed and converted by the body than D2 (ergocalciferol). Plant-based D3 (from lichen/Vitashine®) is available for vegans.

Are supplements lab-tested?

The products in this range come from brands with Certificate-of-Analysis documentation. For individual batches, you can request an analysis certificate via our customer service.

How do I know if a claim is scientifically accurate?

Official health claims on supplement labels may only be used if they have been approved by the EFSA under Regulation (EU) 432/2012. We always list the source on our product pages.

Combine with other categories

Vitamins and supplements work best within a broader health framework. Also explore:

• Energy & Fatigue — for those who feel structurally tired
• Immunity & Resistance — for seasonal immune support
• Sleep & Relaxation — for magnesium, glycine, valerian
• Brain & Focus — for cognitive support
• Digestion & Gut — for probiotics, enzymes, fibers

Sources & references

• EFSA — Regulation (EU) 432/2012, list of permitted health claims
• Health Council — Nutritional standards for the Netherlands (vitamin D, B12, omega 3)
• RIVM — Food Consumption Survey (vitamin D status, magnesium intake)
• Netherlands Nutrition Centre — advice on supplementation for vegans/pregnant women/the elderly

Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. When in doubt, always consult your doctor or an orthomolecular therapist.