Last updated: October 2026
For most healthy adults in the UK, a daily multivitamin isn’t necessary. The NHS says most people get what they need from a varied, balanced diet, and large trials show little or no benefit for heart disease, cancer or lifespan. The exceptions matter more: vitamin D from October to March, folic acid around pregnancy, and B12 for vegans.
Below: what the NHS advises, what the big trials found, who might benefit, how to choose one, a label-reading checklist and the mistakes to avoid.
The short version: food first, then fill the gaps you know you have. Almost everyone in the UK should consider 10 micrograms of vitamin D a day from October to March. Beyond that, a multivitamin is a cheap insurance policy for some people (restricted diets, poor appetite, vegans) and an expensive habit for most others. Check your total intake so you don’t double up.
What the NHS says about multivitamins
The NHS says most people should get all the vitamins and minerals they need from a varied and balanced diet, although some people may need extra. Rather than a multivitamin for everyone, it names specific supplements for specific groups:
- Vitamin D for everyone in autumn and winter. Between October and early March we don’t make enough vitamin D from sunlight, so everyone should consider 10 micrograms (400 IU) a day. People who are rarely outdoors, live in a care home or usually cover most of their skin should take it all year, and people with dark skin may need it all year too. See vitamin D in winter.
- Folic acid when trying for a baby. 400 micrograms a day, ideally from 3 months before you get pregnant until 12 weeks of pregnancy. Some women need a higher 5mg dose, prescribed by a GP.
- Vitamins A, C and D for young children. The government recommends all children aged 6 months to 5 years have a supplement containing vitamins A, C and D every day, unless a baby is having more than 500ml of infant formula a day.
- Vitamin B12 for vegans. Vegan sources are limited, so the NHS says fortified foods or a B12 supplement may be needed, and that vegans should also think about vitamin D, iodine, selenium and calcium.
Notice what’s missing: no general advice for healthy adults to take an A to Z multivitamin. If you take one thing this winter, make it vitamin D; see the best time to take vitamin D.
Are multivitamins worth it? What the big trials show
Multivitamins have been tested in some of the largest supplement trials ever run. The honest summary: small or no benefit.
Physicians’ Health Study II: heart disease and cancer
This US trial gave 14,641 male doctors aged 50 or over either a daily multivitamin or a placebo for a median of about 11 years. The multivitamin made no difference to heart attacks, strokes or deaths from heart disease. Total cancer was modestly lower: 17.0 cases per 1,000 person-years with the multivitamin against 18.3 with placebo, about 8% fewer. There was no significant effect on prostate or bowel cancer, cancer deaths or overall deaths, and well-nourished doctors may not reflect people with poorer diets.
COSMOS: memory in older adults
COSMOS is a US trial of more than 21,000 adults aged 60 and over. Three sub-studies looked at memory and thinking. In COSMOS-Web, 3,562 older adults on a daily multivitamin did slightly better on a word-recall test than those on placebo, though not on other tests. A combined analysis of all three sub-studies found a small benefit for overall cognition and memory, which the authors estimated as equivalent to about 2 years less cognitive ageing.
Interesting, but keep it in proportion: the differences were small, the participants were older Americans, and the trials didn’t test whether a multivitamin prevents dementia. If memory is your concern, start with food; see brain foods.
The US Preventive Services Task Force review (2022)
This expert panel reviewed the trials on vitamins, minerals and multivitamins for preventing heart disease and cancer. It found the evidence insufficient to say whether multivitamins help, and recommended against beta-carotene and vitamin E supplements for this purpose.
Do multivitamins help you live longer?
A 2024 analysis of 390,124 US adults followed for up to 27 years found that taking a multivitamin was not linked to a lower risk of dying. In the first half of follow-up, daily users had a slightly higher risk (4%). It was observational, so it can’t prove cause and effect, but it doesn’t suggest a multivitamin adds years.
Who might benefit from a multivitamin?
A multivitamin is most useful where there’s a real reason your diet falls short:
- People on restricted diets. Very low-calorie diets, cutting out whole food groups, or eating a narrow range of foods all make gaps more likely.
- Older adults with a poor appetite. Less food means fewer nutrients, and anyone frail or housebound should take vitamin D all year. If appetite or weight has dropped, see a GP first.
- Vegans. B12 is the big one, plus vitamin D, iodine, selenium and calcium. A vegan multivitamin can cover several at once. Read about signs of low B12.
- People with heavy periods. The NHS says heavy periods raise the risk of iron deficiency anaemia, and some women need iron supplements. Get a blood test from your GP rather than guessing; if you are low, your GP will advise on the right treatment. See iron deficiency symptoms and iron-rich foods.
- Anyone trying for a baby. Folic acid is the priority. If you use a pregnancy multivitamin, check it gives 400 micrograms, and ask your GP if you may need the higher dose.
If you’re tired all the time, a multivitamin is a guess. A GP blood test for iron, B12, folate, vitamin D and thyroid function is a better first step. See why am I always tired? and supplements for energy, ranked by evidence.
For age and sex specific advice, see supplements for women over 40 and supplements for men over 40 and 50.
Who it helps, what to look for, what to avoid
| Who | What to look for | What to avoid |
|---|---|---|
| Most healthy adults | Vitamin D at 10 micrograms October to March, on its own or in a multivitamin | Paying for megadoses; stacking several products |
| Trying for a baby or pregnant | 400 micrograms folic acid and 10 micrograms vitamin D | Any supplement containing vitamin A (retinol) and fish liver oils |
| Vegans | B12, vitamin D, iodine, selenium; vegan-certified capsule | Assuming a plant diet covers B12 without fortified foods |
| Older adults with a poor appetite | Around 100% NRV of most nutrients; vitamin D all year if rarely outdoors | Vitamin A above 1.5mg a day from food and supplements (bone health) |
| Heavy periods | Iron in a multivitamin only if your diet is low; GP blood test first | High-dose iron without advice; it can cause constipation and nausea |
| Men and women after the menopause | Low or no iron unless a GP advises it | Beta-carotene supplements if you smoke |
| Anyone on warfarin | A pharmacist check of every product you take | Vitamin K supplements, unless your clinic agrees |
How to choose a multivitamin
You don’t need a premium brand. The useful questions are about doses.
Aim for around 100% NRV
“NRV” is the nutrient reference value, a labelling figure set in UK food law, and “% NRV” shows how much of it each dose provides. Around 100% is plenty for topping up a diet. Several thousand per cent isn’t “stronger” in any useful way, and some nutrients, such as vitamin A, are stored in the body when you take more than you need.
Check vitamin D says 10 micrograms
The NRV for vitamin D is only 5 micrograms, so a product with the NHS-advised 10 micrograms will show 200% NRV. That’s expected. Some multivitamins contain less, so check the microgram figure.
Watch vitamin A
The NHS says long-term intakes of more than 1.5mg (1,500 micrograms) of vitamin A a day may affect your bones, and many multivitamins contain it. If you eat liver or pâté every week, don’t take supplements containing vitamin A at all. In pregnancy, avoid any supplement containing vitamin A (retinol) and fish liver oil, as too much can harm a baby’s development. Always check the label.
Think about iron
Women aged 19 to 49 need 14.8mg of iron a day; men and women aged 50 and over need 8.7mg. If you don’t need extra iron, a lower-iron formula is easier on the stomach. Keep iron supplements away from children, as an overdose can be fatal for them.
Women’s, men’s and 50+ formulas
These often differ mainly in iron (more for women of childbearing age, less or none for men and over-50s) and sometimes in vitamin D or B12. They can be a reasonable shortcut, but read the label rather than relying on the name.
Label-reading checklist
Before you buy, turn the pack over and check:
- Vitamin D: 10 micrograms (400 IU) per daily dose, not more than you need alongside anything else you take.
- % NRV: most nutrients around 100%, with no single nutrient in the thousands.
- Vitamin A: how much, and in what form. Retinol counts towards the 1.5mg limit; avoid any vitamin A (retinol) if you’re pregnant or trying to be.
- Beta-carotene: skip it if you smoke or have been heavily exposed to asbestos.
- Iron: matches your needs (more if you have periods and a low intake, little or none otherwise).
- Vitamin B6: no more than 10mg a day in supplements, unless a doctor advises it.
- Vitamin K: present or not, if you take warfarin.
- Dose: one tablet a day or several? The NRV figures usually refer to the full daily dose.
- Suitability: vegan, vegetarian, gelatine-free, allergen information.
- Overlap: add up every product you take for each nutrient before you start.
What to watch: doubling up, upper limits and interactions
The biggest risk isn’t the multivitamin itself. It’s taking it alongside a separate vitamin D, a zinc tablet and a “hair, skin and nails” product without adding them up.
These are the NHS figures for supplements that are unlikely to cause harm, or limits not to go above, unless a doctor advises otherwise:
| Nutrient | NHS guide for supplements (adults) |
|---|---|
| Vitamin A | No more than 1.5mg a day from food and supplements combined |
| Vitamin D | No more than 100 micrograms (4,000 IU) a day |
| Vitamin B6 | No more than 10mg a day |
| Vitamin C | Less than 1,000mg a day |
| Vitamin E | 540mg (800 IU) or less a day |
| Iron | 17mg or less a day |
| Zinc | No more than 25mg a day |
| Magnesium | 400mg or less a day |
| Calcium | 1,500mg or less a day |
| Beta-carotene | No more than 7mg a day; none if you smoke |
For more on individual nutrients, see our guides to vitamin C, zinc and taking magnesium and calcium together.
Medicines and multivitamins
- Warfarin: the NHS says not to take vitamin K supplements while you’re on warfarin, and to tell your doctor about any vitamins or supplements. Some multivitamins contain vitamin K, so check the label and ask your anticoagulant clinic or pharmacist before starting one.
- Other medicines: if you take any regular medicine, ask a pharmacist to check your multivitamin against your prescriptions before you start.
- Upset stomach: the NHS lists constipation, feeling sick and stomach pain as side effects of higher doses of iron (over 20mg). If a multivitamin upsets you, check how much iron it contains.
Food first: getting nutrients from your plate
A multivitamin can’t replace what food gives you, such as fibre and protein. A plate built on the basics covers most needs:
- Fruit and vegetables, at least 5 portions a day. Green leafy vegetables such as broccoli and spinach provide vitamin K, and red peppers, carrots and mango give beta-carotene, which your body turns into vitamin A.
- Beans, nuts and dried fruit for iron, alongside red meat in moderation if you eat it. See iron-rich foods.
- At least 2 portions of fish a week, one of them oily, as the NHS advises. If you don’t eat fish, see our omega-3 guide.
- Milk, yoghurt, cheese and eggs for vitamin A, or fortified cereals and soya drinks for B12 if you’re vegan.
Then add the one supplement nearly everyone in the UK needs in winter: vitamin D. For many people, that plus a varied diet is the whole answer.
Where Evopure fits
To be upfront: Evopure doesn’t make a multivitamin, and nothing we sell replaces a varied, balanced diet. Two of our products can fit alongside one if they match a gap you already know about.
Our 30ml Mint CBD Oil (Evolabs) is broad spectrum CBD (0% THC) with added vegan, algae-based vitamin D3, at 5 micrograms per half pipette. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and normal muscle function. If you also take a multivitamin or separate vitamin D, count all of them towards your daily total. CBD isn’t a treatment for any condition. Read why we added vitamin D3 to our mint oil.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Our Magnesium Glycinate Sleep Complex is a berry-flavoured evening drink with magnesium bisglycinate and citrate (148mg of magnesium per serving), plus glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. If your multivitamin also contains magnesium, add the two together and stay within the NHS guide of 400mg a day from supplements.
Our products are vegan, made in the UK and for adults only. We don’t recommend our products during pregnancy or breastfeeding.
FAQs
Are multivitamins worth taking?
For most healthy adults who eat a varied diet, not really. The NHS says most people can get what they need from food, and large trials found little or no effect on heart disease, cancer or lifespan. They can help people with restricted diets, a poor appetite or a vegan diet.
Does the NHS recommend multivitamins?
Not for everyone. The NHS recommends vitamin D for everyone from October to March, folic acid when trying for a baby and in early pregnancy, vitamins A, C and D for children aged 6 months to 5 years, and B12 for vegans.
Is it OK to take a multivitamin every day?
For most adults, a standard multivitamin at around 100% NRV is unlikely to cause harm taken daily. Add up every supplement you take so you stay within NHS limits, and check with a pharmacist if you take medicines such as warfarin.
What should I look for in a multivitamin?
Around 100% NRV for most nutrients, 10 micrograms of vitamin D, no megadoses, iron to match your needs, and vitamin A within the NHS 1.5mg daily limit. Avoid vitamin A (retinol) if you’re pregnant or trying to be.
Is a multivitamin better than individual vitamins?
It depends on the gap. If you know you need one thing, such as vitamin D in winter or B12 on a vegan diet, a single supplement at the right dose is usually better. A multivitamin suits people with broader gaps, such as a very limited diet.
Can you take too many vitamins?
Yes. Too much vitamin A may affect your bones, high-dose vitamin B6 can damage nerves, and too much vitamin D can raise calcium levels. Doubling up on products is the usual cause, so add up your total intake.
Sources
- NHS. Vitamins and minerals (including the pages on vitamin A, vitamin D, iron and others).
- NHS. Pregnancy vitamins and supplements.
- NHS. Vitamins for children.
- NHS. The vegan diet.
- NHS. Warfarin.
- Sesso HD et al (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians’ Health Study II randomized controlled trial. JAMA.
- Gaziano JM et al (2012). Multivitamins in the prevention of cancer in men: the Physicians’ Health Study II randomized controlled trial. JAMA.
- Yeung LK et al (2023). Multivitamin supplementation improves memory in older adults: a randomized clinical trial. American Journal of Clinical Nutrition.
- Vyas CM et al (2024). Effect of multivitamin-mineral supplementation versus placebo on cognitive function: COSMOS clinic subcohort and meta-analysis. American Journal of Clinical Nutrition.
- US Preventive Services Task Force (2022). Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer: recommendation statement. JAMA.
- Loftfield E et al (2024). Multivitamin use and mortality risk in 3 prospective US cohorts. JAMA Network Open.
- UK legislation. Regulation 1169/2011, Annex XIII: nutrient reference values.
This guide is general information, not medical advice. Evopure makes the 30ml Mint CBD Oil with vitamin D3 (Evolabs) and the Magnesium Glycinate Sleep Complex. We do not make a multivitamin.
