Vitamins and wellness supplements: a practical starting point
Begin with a specific nutritional need rather than a long supplement list. This guide helps you read labels and compare everyday options without assuming that more is better.
By Evolution Supplements · Updated 3 October 2026
Start with your food and individual needs
Vitamins and minerals are needed in small amounts, and most people can obtain the nutrients they need from a varied, balanced diet. Some circumstances call for supplementation, but a broad wellness label does not establish a need. [NHS: vitamins and minerals]
Make a list of what you currently take, why you take it and what each daily serving contains. This makes it easier to discuss suitability with a pharmacist, dietitian or clinician.
Vitamin D: UK guidance
The NHS advises adults to consider a daily supplement containing 10 micrograms (400 IU) of vitamin D during autumn and winter. Some groups should consider this throughout the year. A clinician may recommend a different amount for an individual reason. [NHS: vitamin D]
Check both units and any vitamin D already supplied by a multivitamin. A product containing 3,000 IU is not the same as the routine 400 IU recommendation. Do not choose a higher strength simply because it appears better value.
How to compare multivitamins
Check whether the panel refers to one tablet or the full daily serving. Then compare the nutrients and amounts with other products you use. A high percentage of a nutrient reference value is not a ranking of product quality.
For example, if your daily multivitamin already includes zinc, count that before considering a separate zinc product. Compare the exact version and label; men's, women's and general formulas may differ.
Magnesium: read the actual mineral amount
Magnesium is found in foods including nuts, spinach and wholemeal bread. High supplemental amounts can cause diarrhoea. [NHS: other vitamins and minerals]
When shopping, distinguish the amount of elemental magnesium from the weight of the compound supplying it. A front-of-pack compound weight should not be compared directly with another label's elemental figure. Ask for clarification if the panel is ambiguous.
Omega-3: compare EPA and DHA
The NHS recommends at least two portions of fish weekly, including one oily fish portion, for a balanced diet. Advice differs for some groups, including pregnancy. [NHS: fish and shellfish]
If comparing oils, record the EPA and DHA amounts in the intended daily serving. “1,000 mg fish oil” is a different figure from “1,000 mg EPA and DHA”. Check the source, capsule count and relevant dietary or allergen statements.
Review a routine rather than endlessly adding to it
Keep a simple record: product, daily serving, overlapping nutrients and reason for use. Revisit it when changing a formula or adding something new. A multivitamin, mineral blend and single-nutrient product may repeat the same ingredients.
Persistent tiredness, digestive problems or other symptoms need appropriate assessment rather than a guess based on a supplement advert. Ask a qualified professional about your circumstances.
Frequently asked questions
Should everyone take a multivitamin?
There is no single supplement routine for everyone. Start with diet and individual needs, and seek advice where appropriate.
Are mg and micrograms the same?
No. One milligram equals 1,000 micrograms. Compare matching units.
Is a larger percentage NRV better?
Not automatically. Compare your needs, the daily serving and any overlapping nutrients.
Can I use these guides during pregnancy?
Use pregnancy-specific professional advice. A general sports nutrition or wellness guide cannot establish that a product is suitable.
Explore the relevant range
Compare the exact product labels, serving sizes and suitability information before choosing.
