Supplements with Vitamins
Vitamin supplements are products that contain one specific vitamin or a combination of several vitamins.
They are especially useful if you are deficient in a particular vitamin or vitamin group, as they are aimed at supplementing that specific nutritional need.
What types of vitamins are there?
Vitamins perform several essential functions and are therefore essential for the proper functioning of our body.
We can classify vitamins as follows:
Water-soluble vitamins
These vitamins are water-soluble and not stored in the body. They must be replenished regularly through diet.
Examples include vitamin C and B vitamins.
Fat-soluble vitamins
These vitamins are fat-soluble and can be stored in the body. They are found in fatty foods and in the liver and fatty tissues of the body.
Examples include vitamins A, D, E and K.
B-complex vitamins
This is a group of eight water-soluble vitamins that are often found in combination in foods and supplements. Almost all of them play a key role in our energy levels, but each B vitamin also has its own specific functions.
The B vitamins are: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B11, also called B9 (folic acid) and B12 (cobalamin).
Our vitamins
By eating a healthy and varied diet, you can meet your daily needs relatively easily.
However, supplementation may sometimes be necessary, for example, if you're following a specific diet or need more for a period of time. A vitamin supplement can then offer a solution.
On this page we have compiled all our products with powerful vitamins for a practical overview.
Some of our bestsellers are:
- Vitamin C Premium – with patented Vitamin C from Nutra-C® for superior absorption and increased effectiveness.
- Vitamin B complex – with all B vitamins in their active form, including the semi-vitamins. Good for mental balance, cognition, and nerves. We've also added all the semi-vitamins and organic vitamin C for extra potency.
The vitamin rainbow
Set yourself a challenge: add a new color to your meals every day. Each color represents different vitamins (and many other beneficial nutrients) essential for your health.
Here's how to go about it:
- Red : Think tomatoes and red bell peppers, rich in vitamin C, which is good for your immune system and helps protect healthy cells. Red fruits and vegetables also contain lycopene, a powerful antioxidant.
- Orange : Try carrots, pumpkin, and oranges for a boost of vitamins A and C, which contribute to healthy vision (vitamin A) and your immune system.
- Green : Broccoli and spinach are packed with vitamin K (helps with blood clotting), folic acid (contributes to the production of new cells) and antioxidants.
- Blue/Purple : Blueberries and eggplant contain (among other things) anthocyanins, powerful antioxidants.
- White/Beige : Mushrooms provide vitamin D, which helps maintain your bones, and garlic is good for your immune system and supports your circulation*.(1)
(*) The European Commission is still assessing the evidence for these health effects.
Sources Used
1. Nevo table online 2013
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Vitamin K: The complete guide!
Vitamin K is an essential nutrient that plays a particularly important role in blood clotting in the body. It also has several other functions. In this article you will read about the functions of vitamin K, sources of vitamin K, the consequences of an excess or deficiency and more. Vitamin K supports blood clotting, bone health, and cardiovascular health; it is found as K1 (plant) and K2 (animal/fermented foods). Vitamin K deficiency is rare, except in infants and with prolonged antibiotic use; symptoms include bleeding, bruising, and delayed wound healing. Dietary vitamin K is better absorbed with fats; supplementation may be necessary for certain medical conditions or medications. Table of contents What is Vitamin K? What types of vitamin K are there? Differences between vitamin K1 and vitamin K2 The benefits of vitamin K in the diet Good for blood clotting Supports bone health Good for heart and blood vessels How much vitamin K do you need daily? Vitamin K for babies Vitamin K during pregnancy Where is vitamin K found? Vitamin K deficiency Why do babies have a vitamin K deficiency? Vitamin K deficiency with antibiotics Symptoms of vitamin K deficiency Too much vitamin K Vitamin K supplements What is Vitamin K? Vitamin K is a fat-soluble essential nutrient. Fat-soluble means it dissolves in fat, not in water. Therefore, it is better absorbed when combined with fat. In addition, your body stores the substance, rather than urinating it out when you have an excess. While there are no downsides to taking too much vitamin K, it's best not to overdo it with supplements, as with any fat-soluble vitamin. The harmful effects of such supplements are unclear. What types of vitamin K are there? There are two different types of vitamin K: Vitamin K1 (phytomenadione) Vitamin K2 (menaquinone) Vitamin K2 is a bit more complex, as there are several different forms of vitamin K2. The most common of these are: Vitamin K2 MK-4 Vitamin K2 MK-7 In addition, there are some forms of vitamin K2 (called menaquinones) such as MK-5, MK-6 and MK-8. However, these are much less common. [4] To give you an idea of the different types of vitamin K , we have worked this out in an image. Differences between vitamin K1 and vitamin K2 Both vitamin K1 and vitamin K2 have similar effects in the body. However, one form (vitamin K1) is broken down more quickly than the other (vitamin K2). For optimal body function, you want to get enough of both types. Here are some differences between the various forms of vitamin K. Vitamin K1: Also called phytomenadione Found mainly in plant foods (green leafy vegetables, broccoli) Is broken down faster by the body Vitamin K2 Also called menaquinone Comes in several forms: MK-7 is the most effective Mainly found in animal foods (meat, dairy, eggs) Also found in fermented products Can be produced by intestinal bacteria Is broken down more slowly by the body The Benefits of Vitamin K in the Diet While many vitamins have a wide range of functions, vitamin K is more concise. The vitamin primarily influences two specific bodily processes: blood clotting and bone health. Good for blood clotting The best-known function of vitamin K is its contribution to normal blood clotting. It supports proteins that, in turn, ensure proper blood clotting. This discovery was made by chance in the late 1920s when animals with a deficiency bleed more. The same was found to be true for humans. Supports bone health In addition, vitamin K supports bone health. It plays a role in both bone formation and bone maintenance. Vitamin K also plays a role in the absorption of calcium from the blood. Good for the heart and blood vessels Vitamin K2 supports calcium metabolism. A vitamin K2 deficiency from food can contribute to higher calcium levels in the blood vessels. This is not beneficial for blood vessel function[1]. How much vitamin K do you need daily? If you eat a healthy and varied diet, a vitamin K deficiency is rare. However, it can happen, for example, with long-term use of antibiotics or an inadequate diet. The Reference Intake (RI) for adults is 75 micrograms per day.[3] The optimal dosage of vitamin K can vary based on age and individual needs. General recommendations are provided below. Age/need Quantity Infants (0-6 months) Varies depending on the situation Infants (7-12 months) 2.5 micrograms per day Children (1-3 years) 30 micrograms per day Children (4-8 years) 55 micrograms per day Children (9-13 years) 60 micrograms per day Teenagers (14-18 years) 75 micrograms per day (boys) 60 micrograms per day (girls) Adults (18 years and older) 70-80 micrograms per day (men), 60-65 micrograms per day (women) Pregnant women 75 micrograms per day Women who are breastfeeding 75 micrograms per day Vitamin K for babies Newborn babies naturally have a vitamin K deficiency. Babies are therefore given vitamin K drops immediately after birth. This supports healthy blood clotting in the baby[2][3]. Breastfed babies should also receive 150 micrograms of vitamin K drops as a supplement from their doctor for the first 12 weeks. Formula already contains vitamin K, so supplementation isn't necessary, provided the baby drinks enough. Of course, discuss this first with a medical specialist. Vitamin K during pregnancy It's very important for a pregnant woman to get enough vitamin K during pregnancy. However, this isn't necessary for the baby, as vitamin K cannot be passed to the baby through the placenta. Getting enough vitamin K is important during pregnancy because a vitamin K deficiency from food can lead to bleeding, which you absolutely want to avoid. What foods contain vitamin K? Below is a table of some good food sources of vitamin K, with the amount of vitamin K per 100 grams. As you can see, the largest amounts are found in green leafy vegetables, herbs, and fermented products like Natto. Plant foods are rich in vitamin K1 , while animal foods and some fermented foods such as natto are rich in vitamin K2. Food Amount per 100 grams Parsley 1640 microgram Swiss chard 830 microgram Kale 817 microgram Natto 775 microgram Spinach 483 microgram Green cabbage 345 microgram Arugula 250 microgram Spring greens 186 microgram Broccoli 141 microgram Chicken liver 60 microgram Plums 59 microgram Asparagus 41 microgram Kiwi 40 microgram Egg yolk 38 microgram Soybeans 35 microgram Avocado 21 microgram Cucumber 16 microgram Pomegranate 16 microgram Bell pepper (green) 4 microgram Olives 1 microgram Pork 0.9 micrograms Helpful tip: Because vitamin K is a fat-soluble vitamin, it's important to combine these foods with some fats. A drizzle of extra virgin olive oil over the salad is not only delicious but also improves the absorption of vitamin K from the green leafy vegetables. Vitamin K deficiency If you eat a healthy and varied diet (including animal products), vitamin K deficiency is generally unlikely. This is different for babies. They do develop vitamin K deficiencies, which is why they receive a supplement at birth and afterward. Why do babies have a vitamin K deficiency? There is a possibility that a newborn baby has a vitamin K deficiency. This can be due to a number of causes: The placenta - Vitamin K cannot reach the baby through the placenta. Intestinal bacteria - Babies do not yet have enough intestinal bacteria, which means they cannot produce vitamin K themselves. Vitamin K deficiency with antibiotics A more common cause of vitamin K deficiency in adults is the use of antibiotics. Antibiotics kill all bacteria, but unfortunately, they also kill the good bacteria that produce vitamin K2 in your intestines. A vitamin K deficiency can therefore occur when killing these bacteria. This risk is greater with prolonged or regular use of antibiotics. Symptoms of vitamin K deficiency Because vitamin K contributes to normal blood clotting and bone health, a deficiency in dietary vitamin K may have the following consequences[2]: Spontaneous or severe bleeding (in infants) Delayed blood clotting Bruising more easily Wounds heal less quickly Long-term bone problems An excess of vitamin K There are no known cases of vitamin K overdose. Therefore, no maximum dosage has been established for vitamin K. People who use blood thinners should be careful when using vitamin K as a supplement.[3] Taking extra vitamin K can hinder the effectiveness of blood thinners. Therefore, do not take high doses of vitamin K if you are taking these types of medications and always consult a medical specialist.[4] Vitamin K supplements Vitamin K is a vitamin with important functions, such as promoting healthy blood clotting and maintaining strong bones. It is important that you get enough vitamin K through a healthy and varied diet rich in green leafy vegetables, other vegetables and sources such as eggs, meat and liver. An inadequate diet or medications can cause a deficiency and it is important to avoid this for healthy bones and good blood clotting. There are many vitamin K supplements on the market, but not all are equally absorbable. When taking a supplement, choose one that's easily absorbed and of good quality. Lauressa Lauressa studied Nutrition & Dietetics and also works as an editor. She enjoys delving deeply into topics related to healthy eating, mental well-being, and hormone balance. When she's not pursuing her passion for health, she enjoys being creative. Read more Sources www.ncbi.nlm.nih.gov/pmc/articles/PMC8596038/ www.ivg-info.nl/voedingssupplementen/vitamines/vitamine-k/vitamine-k-tekort / www.voedingscentrum.nl/encyclopedie/vitamine-k www.ncbi.nlm.nih.gov/books/NBK551578/
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bloggleVitamin B12: What are the benefits and what to do if you have a deficiency?
Vitamin B12 is a well-known vitamin, and many people are deficient in it. But what exactly is vitamin B12? What should you do if you have a deficiency, and which foods can you get it from? In this article you will learn all about it Vitamin B12 supports the production of red blood cells, the nervous system, energy metabolism and cell division, essential for a healthy body. B12 deficiency causes fatigue, neurological problems and anemia, especially in vegans, the elderly and people with digestive problems. B12 is mainly found in animal products; vegans and vegetarians should use supplements or fortified foods to avoid deficiencies. Table of contents What is Vitamin B12? What is Vitamin B12 good for? Types of Vitamin B12 Active types of B12 Inactive types of B12 How much Vitamin B12 per day? Vitamin B12 deficiency Symptoms of B12 deficiency Causes of B12 deficiency What to do about vitamin B12 deficiency? Stomach acid, Intrisic Factor (IF) and vitamin B12 Where is vitamin B12 found? Sources of vitamin B12 Plant sources of vitamin B12 What is Vitamin B12? Vitamin B12, also known as cobalamin, is an essential, water-soluble vitamin. It plays a key role in the nervous system, metabolism, red blood cell production, and cell division. This vitamin is found exclusively in animal products such as meat, fish, dairy, and eggs. Therefore, it's especially important for vegans to supplement their diet with supplements. Active forms of vitamin B12, such as methylcobalamin and adenosylcobalamin, are recommended for supplement use. What is Vitamin B12 good for? Vitamin B12 plays a crucial role in various bodily functions. Thus it contributes to: The formation of red blood cells A normal cell division A normal energy metabolism The normal functioning of the immune system Homocysteine metabolism* In addition, vitamin B12 is also good for: The memory The state of mind Fatigue The nervous system (*) Homocysteine is converted in the body into methionine and cysteine, two important amino acids your body needs to make proteins. For this conversion, your body needs, among other things, B12. Types of Vitamin B12 The natural forms of vitamin B12 found in foods are: Methylcobalamin Hydroxycobalamin S-adenosylcobalamin Enriched products and B12 supplements use other forms of the vitamin. If you're considering buying vitamin B12 as a supplement, be sure to check the form of the vitamin. The types of vitamin B12 differ primarily in their chemical structure . But the most important difference is that there are active and inactive forms : Active types of B12 Can be used directly by the body for essential processes. This makes them more efficient and faster-acting compared to inactive forms. Examples: Methylcobalamin - Highly effective because it's already an active form of vitamin B12 that the body can easily use. It's well absorbed. Adenosylcobalamin – Also an active form of B12, particularly important for energy production and mitochondrial function. It can be helpful for people experiencing specific energy issues. Inactive forms of B12 Must first be converted before they can perform their functions. Examples: Cyanocobalamin - Although less immediately active than the other forms, it is often used because of its stability and lower cost. Hydroxycobalamin - Often used in injectable forms of B12 supplementation because of its longer duration of action in the body. For best results, choose the active forms methylcobalamin or adenosylcobalamin. Helpful tip: For my nieces (young children) I use B12 melt or chewable tablets, because they cannot swallow the tablet form yet. How much Vitamin B12 per day? Adults need 2.8 mcg of vitamin B12 daily , according to the Health Council. This recommended daily amount is the same for men and women. An adjusted RDA applies to children, pregnant women and women who are breastfeeding: Age Recommended Daily Amount of Vitamin B12 Babies (0-5 months) 0.4 mcg Babies (6-11 months) 0.5 mcg Children (1-3 years) 0.7 mcg Children (4-8 years) 1.3 mcg Children (9-13 years) 2.0 mcg Children (14-17 years) 2.8 mcg Adults (over 18 years old) 2.8 mcg Pregnant women 3.3 mcg Women who are breastfeeding 3.8 mcg Source: Nutrition Center (1) Vitamin B12 deficiency Vitamin B12 deficiency can be caused by insufficient intake, limited absorption into the body and reduced absorption. Although B12 is present in many different (animal) foods, not only vegans and the elderly are at risk for a deficiency. How well your body can absorb vitamin B12 plays a crucial role and can vary significantly depending on the food source. This means that your body cannot always utilize all the B12 from food, even if you regularly consume animal products. Symptoms of B12 deficiency A vitamin B12 deficiency can lead to a form of anemia called macrocytic anemia. You can notice this by these symptoms: Fatigue Dizziness Palpitations In addition, neurological complaints may occur such as: Tingling in the fingers Memory loss Coordination disorders Note: These symptoms may also indicate other conditions or deficiencies! Because the symptoms of a vitamin B12 deficiency are nonspecific, a deficiency can go unnoticed for a long time (or be misdiagnosed). Your body can also store a (limited) amount of B12 . So you can get too little B12 and still rely on your reserves for a while. Causes of B12 deficiency If you experience any of the above symptoms, I recommend that you ask your doctor for a blood test. This is especially true if you: Following a restrictive diet, such as veganism Are older than 60 years Are pregnant or breastfeeding Have a medical condition that can lower B12 levels (such as Crohn's disease, gluten allergy, etc.) Taking medications that deplete B12 What to do about vitamin B12 deficiency? If a vitamin B12 deficiency has been confirmed by a blood test, I recommend investigating the cause. If you don't have any gastrointestinal problems, you may not be getting enough B12: Eat animal products - Such as meat, fish, eggs, dairy and other animal products as natural sources of B12. Choose fermented foods - Fermented products like tempeh, miso, and sauerkraut may contain small amounts of B12. This is certainly an option if you're following a vegan diet. Note, however: This form may be less well absorbed by your body than B12 from animal sources! Consider B12 supplements - If it is difficult to get enough B12 from food, consult with an expert in the field about appropriate B12 supplements. Monitor your B12 levels - Have your vitamin B12 levels checked regularly, especially if you are at risk for a deficiency or suspect you may have a deficiency. If the cause turns out to be reduced absorption due to problems in your stomach and/or intestines, make an action plan with your doctor. Stomach acid, Intrisic Factor (IF) and vitamin B12 Stomach acid helps digest and release vitamin B12 from food. In addition, intrinsic factor (IF) is produced in the stomach lining, essential for the absorption of B12 in the small intestine. Without sufficient stomach acid or intrinsic factor, vitamin B12 cannot be properly absorbed, which can lead to a B12 deficiency despite adequate dietary intake. B12 sprays and injections can be a way to bypass the intrinsic factor through the normal digestive pathway. This can be helpful for people with digestive problems. Please note: It is important to follow the specific needs and recommendations of a physician or dietitian when choosing the right form of B12 supplementation. What contains vitamin B12? In both humans and animals, vitamin B12 is produced in the gastrointestinal tract by certain bacteria. It is therefore primarily found in animal products such as meat, fish, eggs, and dairy products. Plant foods are generally low in vitamin B12, except for some fermented foods (more on this later). Vitamin B12 absorption varies by dietary source, with fish, meat, and dairy generally offering higher bioavailability.(2) Sources of vitamin B12 These foods are high in B12: Food Amount of Vitamin B12 per 100 grams Liver (beef) 98.0 mcg Mussels 19.2 mcg Oysters 16.2 mcg Herring 13.0 mcg Mackerel 10.2 mcg Cheese (48+) 2.0 mcg Egg (boiled) 1.5 mcg Milk (whole) 0.4 mcg Source: Nevo Table (online), 2023 Plant sources of vitamin B12 Natural sources of vitamin B12 are limited in plant foods, as B12 is mainly found in animal products. It's therefore important for vegetarians, and especially vegans, to be aware of alternative sources. Some fermented foods , such as tofu and tempeh, may contain small amounts of B12. In addition, there are algae and certain mushrooms that can serve as sources of B12. I mention these sources with some caution, because the bioavailability and amounts of B12 in these sources have not yet been sufficiently investigated.(3) With a long history in various cultures, fermented plants continue to evolve and are considered the food of the future. That's why I have high hopes for this area! Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Nutrition Center. (nd-c). Vitamin B12 (cobalamin) . https://www.voedingscentrum.nl/encyclopedie/vitamine-b12 Lavriša, Ž., Hristov, H., Hribar, M., Žmitek, K., Kušar, A., Seljak, B.K., Gregorič, M., Blaznik, U., Gregorič, N., Zaletel, K., Oblak, A., Osredkar, J., & Pravst, I. (2022). Dietary Intake and Status of Vitamin B12 in Slovenian Population. Nutrients, 14(2), 334. https://doi.org/10.3390/nu14020334 Reissig, G. N., De Carvalho Oliveira, T. F., Bragança, G. C. M., Da Silva Rodrigues, R., & Da Fonseca Barbosa, F. (2023). Fermented vegetables and fruits as vitamin B12 sources: An overview. International Food Research Journal, 30(5), 1093–1104. https://doi.org/10.47836/ifrj.30.5.02
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Buying the best multivitamin? Here's what to look for.
A multivitamin can be a convenient way to supplement your daily diet. But how do you choose the best one? Not every multivitamin is the same. As a nutritionist, I certainly have an opinion on this. Want to know what I look for? In this guide, I share five key points that will help you choose the best multivitamin from the vast selection available. And to make it even easier for you, I'll also give you my top 3 products. Choose a multivitamin with active vitamins (5-MTHF, P5P, methylcobalamin) and organic minerals such as iron and magnesium bisglycinate for optimal daily nutritional replenishment and absorption. Pay attention to a well-considered dosage and unique additives such as antioxidant-rich coenzyme Q10, lutein and curcumin, so that you get just the right amount without the risk of overdose. My top 3 products (Multi Premium, Multi Pure Superior and Nutribites) offer complete, vegan-friendly plant-based formulas tailored to different target groups and life stages. Table of contents What should you look for when buying the best multivitamin? 1. Vitamins in active form 2. Minerals in organic form 3. Unique additives 4. Carefully dosed 3. User-friendly 4. Rapidly absorbed 5. Safe for daily use Top 3 best multivitamins 1. Multi Premium - Natural Performance 2. Multi Pure Superior - Proviform 3. Multivitamin - Nutribites What makes the best multivitamin for men different from other multivitamins? What should you look for when choosing the best multivitamin for women? What makes a multivitamin suitable for people over 70? Are there multivitamins specifically for children? What should you look for when buying the best multivitamin? There are so many multi-formulas on the market and I understand all too well how difficult it can be to make a good selection. These are the 5 criteria I look at: 1. Vitamins in active form A good multivitamin contains active forms of all vitamins, which your body can use directly without conversion . This way, you can be sure your multivitamin is working effectively. These are just a few examples: Folate - Choose 5-MTHF (active form) instead of folic acid, which must be converted first. 5-MTHF is more easily absorbed, especially with an MTHFR mutation. (1) Vitamin B6 - Go for pyridoxal-5-phosphate (P5P) , the active form, instead of pyridoxine, which is less directly useful. (2) Vitamin B12 - Choose methylcobalamin (active form) over cyanocobalamin for better absorption, especially on plant-based diets. (3) 2. Minerals in organic form Minerals such as iron, magnesium or zinc are better absorbed in organic forms , such as Ferrochel® iron bisglycinate or magnesium bisglycinate. (4) (5) These chelate forms are gentle on your stomach and are better absorbed than inorganic forms such as magnesium oxide. 3. Unique additions Good multivitamins go beyond just vitamins and minerals. They contain extras like coenzyme Q10, lutein, zeaxanthin, resveratrol, and curcumin, which have antioxidant properties.* (6) (7) These substances are often added to multivitamins to support a healthy lifestyle. Also “ half vitamins ” such as choline or inositol are often added to supplement your diet. Good to know : It's sometimes difficult to determine which ingredients are truly important to you. You can read more about this in my other articles. My tip? Take a good look at the label and consider what might help you. Above all, choose what suits your lifestyle best. 4. Well-balanced dosage A smart and well-considered dosage is important. You don't want a supplement with excessive amounts. And conversely, it must be sufficient to be effective. That's why you're looking for: Higher doses for substances that you often need more of , such as vitamin B12 (especially if you eat a plant-based diet) or vitamin D in winter. Substances that can accumulate, such as vitamin A or B6, should be dosed at a lower level to remain safe. (8) (9) Good to know : It's sometimes difficult to determine which ingredients are truly important to you. You can read more about this in my other articles. My tip? Take a good look at the label and consider what might help you. Above all, choose what suits your lifestyle best. 3. User-friendly Solugel® collagen has a neutral taste and dissolves easily in both hot and cold drinks, without creating annoying lumps. This makes it easy to take daily. 4. Gets absorbed quickly Hydrolyzed collagen peptides like those in Solugel® are small enough to be quickly absorbed by the body. Research shows that these peptides are present in the blood plasma within 15 to 60 minutes of ingestion . (4) This rapid absorption means that your body can quickly access the building blocks that are important for maintaining collagen-rich tissues such as skin, bones and joints. In short : Check the Recommended Daily Allowance (RDA) on the label: Not too much, not too little. A smart mix ensures you get exactly what you need, without overdoing it. 5. Safe for daily use Not all multivitamins are suitable for long-term use. Synthetic vitamins , such as synthetic vitamin B6, can accumulate in high doses and cause side effects . Therefore, choose natural or active forms that your body can process better, such as pyridoxal-5-phosphate (active B6), for daily convenience and safety. (8) In short: The best multivitamin has active vitamins like 5-MTHF, organic minerals, smart additives like antioxidants, a well-balanced dosage, and is safe for daily use. This way, you can be sure you're choosing a supplement that's right for you. Good to know Claims marked with a (*) are still pending approval by the European Commission. Top 3 best multivitamins As promised, here are my 3 favorite multivitamin products that meet all 5 of the criteria mentioned above: 1. Multi Premium - Natural Performance Natuurlijk Presteren's improved Multi Premium formula contains no fewer than 32 active ingredients. This multivitamin contains only the most absorbable forms in safe and effective doses. In short, a complete and high-quality multivitamin with only the very best ingredients. 2. Multi Pure Superior - Proviform Proviform Multi Pure Superior is another high-dose multivitamin with a balanced mix of biologically active ingredients, perfect for those looking for a complete supplement. The benefits: Active ingredients such as 5-MTHF folate, methylcobalamin (B12), and pyridoxal-5-phosphate (B6) Organic minerals such as iron and magnesium bisglycinate Stomach-friendly Ester-C® (vitamin C) and stable K2Vital Delta® (vitamin K2) 100% natural excipients and pullulan capsules, gluten-free, lactose-free Suitable for vegetarians, with safe dosages for daily use The disadvantages: Higher doses (e.g. B12: 4000% RDA, D3: 1000% RDA) may be too much for some users Not suitable for children under 10 years and when using anticoagulants (due to K2) More information I think Multi Puur Superior is a great multivitamin because of the pure and easily absorbable ingredients: Ideal for those looking for a complete and reliable daily supplement. 3. Multivitamin - Nutribites Everyone is unique, which is why Nutribites offers multivitamins specially developed for men, (pregnant) women, and women in menopause, tailored to your needs. The benefits: High-quality formulas with active vitamins (such as 5-MTHF folate) Organic minerals Unique herbal and plant extracts suitable for the target group 100% plant-based and suitable for vegans Free from unnecessary additives, gluten-free, and lactose-free The disadvantages: No Coenzyme Q10 Available at bol.com In my opinion, Nutribites absolutely deserves a spot in this top 3, especially because of the high purity of its products and the high-quality ingredients. The dosages are carefully selected, and the active ingredients are perfectly tailored to the needs of the target group. What makes the best multivitamin for men different from other multivitamins? For the best multivitamin for men, I look for herbs like saw palmetto, ginseng, and maca root, which you won't find in standard multivitamins. Make sure these herbs and plant extracts are standardized for consistent quality. There is also more attention to minerals such as zinc and magnesium in supplements aimed at men, so pay extra attention to the form: What you want are organic minerals such as zinc bisglycinate. What to look for when choosing the best multivitamin for women? Women have different needs depending on their life stage, such as pregnancy , menopause , or being over 50. For example, pregnancy requires additional 5-MTHF folate and iron bisglycinate, while calcium and vitamin D are often more important during menopause. Herbs such as black cohosh and cranberry extract are typical additions to feminine formulas and should be standardized for reliable quality. Always check the RDA to adjust the dosage to your stage, for example a higher folate dosage during pregnancy. What makes a multivitamin suitable for people over 70? For those over 70, I often choose multivitamins with mild herbs such as rosemary extract or curcumin, which are not standard in regular formulas. Active forms of vitamins , such as methylcobalamin (B12), are important because absorption decreases with age. Organic minerals like magnesium bisglycinate are also a good choice because they are gentler on the stomach, which is beneficial for many older adults. Many multivitamin formulas for seniors also contain ingredients that focus on bones , collagen, and joints . This can be beneficial, as it provides a comprehensive nutritional supplement tailored to the needs of your age group. Are there multivitamins specifically for children? Yes, multivitamins for children usually have a lower dosage , tailored to their age and weight. They are often in liquid form, drops, or chewable tablets, which makes taking them easier and more enjoyable. Key ingredients include vitamin D, C, B vitamins, omega-3 (especially DHA) and pre- and probiotics. As a mother I would like to share some tips: Choose supplements with natural sweeteners like stevia or fruit juices, without added sugar or artificial colors. Gummies or chewable tablets without synthetic sweeteners are ideal. If your children are a bit older and swallow easily, tablets or capsules are also fine. I taught my children to swallow pills by making balls from the soft part of a roll with milk or water. This is a fun and easy way to learn to swallow tablets , especially since the selection of chewable tablets for children is smaller. Always consult a doctor before giving supplements to children under 4 years of age . Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Servy, EJ, et al. (2018). MTHFR isoform carriers. 5-MTHF (5-methyltetrahydrofolate) vs folic acid: a key to pregnancy outcome: a systematic review. Journal of Maternal-Fetal & Neonatal Medicine, 31(20), 2723–2730. https://doi.org/10.1080/14767058.2017.1347922 Ghavanini, A. A., & Kimpinski, K. (2014). Small-fiber neuropathy associated with pyridoxine toxicity: a systematic review. Canadian Journal of Neurological Sciences, 41(6), 756–762. https://doi.org/10.1017/cjn.2014.108 Obeid, R., et al. (2015). Vitamin B12 bioavailability from different sources: a systematic review. Nutrients, 7(10), 8255–8268. https://doi.org/10.3390/nu7105405 Milman, N. (2012). Iron bisglycinate chelate and polymaltose iron for the treatment of iron deficiency anemia: a review. 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