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Food supplements containing vitamins and minerals can help to top up your diet when it’s hard to meet your daily requirements. But picking up a random box of tablets, gummies or a targeted formula can quickly lead to unnecessary spending – or even unsuitable combinations.
Before you place an order, three common pitfalls keep cropping up:
Start by checking the amount provided per daily dose, rather than just relying on the number of tablets in the bottle. The NRV (Nutrient Reference Value) helps you see how the intake compares with European reference values for an adult.
The form of the nutrient also deserves your attention. Vitamin B12, for example, comes as cyanocobalamin or methylcobalamin. Vitamin D is usually offered as D3, or cholecalciferol. As for vitamin K2, the MK-7 form appears in certain vitamin D3 K2 combinations.
The authorised health claims in the European Union should be taken at face value. Vitamin D, for instance, contributes to the normal function of the immune system and muscles, as well as to the maintenance of normal bones. That doesn’t mean a supplement treats a disease or replaces medical advice.
A multivitamin formula can be handy for combining several nutrients in a single tablet. However, check for the presence of iron, iodine, vitamin A, vitamin K or magnesium, depending on your situation.
Vegans and vegetarians, in particular, may want to look at vegan food supplements, especially for vitamin B12. Your diet, age, sun exposure and the advice of a healthcare professional should guide your choice. Pregnant or breastfeeding women, anyone on medication and those with a known deficiency should seek medical advice before taking anything.
Compare the number of doses actually available. A bottle of 400 tablets taken as one a day isn’t directly comparable with a box of 30 doses.
In products aimed at skin, hair and nails, biotin is often combined with vitamin C, zinc or marine collagen. These ingredients shouldn’t be presented as a guarantee of cosmetic results. However, according to authorised nutrition claims, biotin contributes to the maintenance of normal hair and normal skin.
Why this choice suits this profile: This all-round formula simplifies your routine with one daily dose – ideal for getting started without juggling multiple products.
All 27 vitamins and minerals are combined in a single daily tablet, which cuts down on duplicate purchases.
400 tablets, vegan formula and gluten-free, tablets stated as 9.5 mm.
Why this choice suits this profile: The liquid format in individual doses suits adults who want a ready-to-use routine and a formula focused on skin, hair and nails.
The amount of marine collagen, added vitamins and the 25 ml serving are clearly stated for each dose.
30 sticks of 25 ml, 12,500 mg of hydrolysed marine collagen per dose, vitamin C, biotin and vitamin D.
Why this choice suits this profile: A targeted formula can suit vegans or vegetarians looking for a dedicated vitamin B12 intake.
The dosage is stated per micro-tablet and the stated duration makes it easy to compare the cost per serving.
450 micro-tablets, 1,000 µg of B12 per tablet, stated as vegan formula and 6 mm tablet.
Why this choice suits this profile: This format is aimed at people who want to add magnesium to a regular routine, especially if they’re feeling tired.
The serving is clearly set at two capsules, so you don’t confuse the total product weight with the actual intake.
360 mg of magnesium and 2 mg of vitamin B6 per two-capsule serving, 180 capsules, vegan formula and sugar-free.
We’ve put together a full selection, updated in real time, of products that meet these strict criteria and European safety requirements.
Follow the best-before date on the packaging and the recommended storage conditions. Close the bottle carefully, protect it from moisture and heat, and keep it out of reach of children. Liquid products and multivitamin juices may have a shorter shelf life once opened.
It’s sometimes possible, but start by comparing the compositions to avoid overlaps. A multivitamin often already contains vitamin D, magnesium, zinc or B12. Ask a doctor or pharmacist for advice if you’re on medication, have a chronic condition or are considering a high dose of vitamin D3 K2.
The format alone doesn’t determine effectiveness. Look mainly at the dose per serving, the ingredients, the sugar content, any allergens and whether the labelling is compliant. Gummies can make taking supplements more pleasant, while vitamin tablets often offer a more compact formula and a longer usage period.