Explainer

Do you need a multivitamin?

For most women eating a varied, balanced diet, the NHS view is that a multivitamin is not necessary, and it is not a substitute for a healthy diet. The clearer NHS recommendation is a daily 10 microgram vitamin D supplement for many adults in autumn and winter. Some groups, such as women trying to conceive or on restricted diets, may have specific needs, but a targeted single nutrient is often better than a broad multivitamin. This is information, not medical advice.

The food-first principle

The starting point in NHS advice is that a varied, balanced diet supplies the vitamins and minerals most people need, and that a multivitamin is not a substitute for eating well. Where there is a clear, evidence-based supplement recommendation it tends to be specific, such as a daily 10 microgram vitamin D supplement for many adults in autumn and winter. That is a single nutrient at a known amount, not a broad blend.

A multivitamin is mainly a convenience. It can be reassuring, but it can also mean paying for nutrients you already get from food, and occasionally taking more of something than you need.

Who might genuinely benefit

Some groups do have higher needs or are more likely to have gaps. Women who are trying to conceive or pregnant have specific NHS recommendations such as folic acid. Vegans and those on restricted diets may need to consider nutrients such as B12, iron and omega-3. Some older adults may have gaps too. Even in these cases, a targeted supplement at the right amount is often the better answer.

What to watch out for

• Do not double up. Taking a multivitamin alongside single supplements covering the same nutrients can push you over what you need.
• In pregnancy, avoid supplements containing vitamin A (retinol) and choose a pregnancy-appropriate product, as the NHS advises.
• More is not better. High doses of some vitamins and minerals can be harmful, so stick to label guidance unless your GP advises otherwise.
• If you are tired or run down, do not assume it is a deficiency. See our iron guide on why to confirm low iron with a test rather than self-prescribing.

Frequently asked questions

This is information, not medical advice, and is not a substitute for a registered clinician. Always read product labels and speak to your GP or pharmacist before starting a supplement.