Multivitamins: are they worth it? Your naturopath guide to choosing well

Do I need to take a multi?

Short answer:

There’s no one-size-fits-all answer.

But when you consider the nutrients commonly low in our diets — along with the many everyday factors that can increase our needs — a multivitamin may be worth considering.

In NZ, multivitamins are designed to support your daily intake, rather than provide high doses — making them a practical option for everyday use.

Longer answer:
To know for sure, you’d need a full picture of your diet, how well you absorb nutrients, and factors like age and lifestyle.

That’s the gold standard — but not always practical. So, here are some key factors to help guide your decision, including everyday things that can increase your needs and common nutrient gaps.

Diet, lifestyle and age factors

If you tick one or more of these boxes, you may be more likely to have higher nutrient needs or gaps in your intake — and may benefit from a multivitamin.

Things that increase your nutrient needs

• Busy lifestyle or stress
• Over 50
• High exercise load
• Low sun exposure
• Women of reproductive age
• Restricted diet – e.g. dairy free, plant-based
• Diet low in in wholefoods / fussy eater
• Gut or absorption issues
• Pregnancy
• Alcohol 

If any of these are factors for you, a quality multivitamin could indeed be worth it

Common nutrient gaps in the diet

Studies show a significant percentage of the population in developed countries have sub-optimal intakes of key nutrients– here’s the list:

• Vitamin D
• Calcium
• Magnesium
• Iron (especially in women)
• Zinc
• Iodine
• Folate (B9)
• Vitamin B12,
• Selenium (especially in NZ due to soil depletion)

That’s a long list - and these are all essential nutrients, meaning we need to get from our diet for everyday health.

Choosing a multivitamin that’s right for you

Age and life stage do matter, and nutrient needs can differ across genders and ages. But in NZ, multivitamins are generally formulated within similar ranges, so differences between “men’s”, “women’s”, or “senior” formulas are often less pronounced than many people expect.

Because of this, focusing on well-absorbed forms and the overall nutrient profile is the key when choosing a multivitamin.

What to look for in a multivitamin:

Quality matters most — choosing forms your body can absorb and use, along with appropriate doses.

Short answer:

3 points to consider when choosing a multi

1. Body-ready, activated B vitamins
2. The ‘Immune Big 3’ (Vit C, Zinc & Vit D)
3. Not more than 50mg of Vitamin B6

 Longer answer:

1. Body-ready, activated B vitamins

These are the forms your body can easily absorb and use. These vitamins are key for energy, mood, and overall wellness.

Standard forms found in many multivitamins aren’t “body-ready” — your body needs to convert them before it can use them. Especially for people with common MTHFR gene variants that can’t use folic acid (the synthetic form of folate) as well.

These are the B vitamins where form matters most — especially when it comes to folate/folic acid.

Active forms of Vitamin B9 (Folate/Folic acid)

• Methyltetrahydrofolate (5-MTHF)
• Calcium 5-MTHF 
• Levomefolate 
• Quatrefolic® (branded form) 
• Metafolin® (branded form)

Active form of Vitamin B6:

• Pyridoxal-5-phosphate (P-5-P)

Active form of Vitamin B2 (Riboflavin)

• Riboflavin-5-phosphate (R-5-P)

Active forms of Vitamin B12:

• Methylcobalamin
• Adenosylcobalamin or cobamamide 

2. The ‘Immune Big 3’ (Vit C, Zinc & Vit D)

Taking a multi with big 3 for immune health (Zinc, Vitamin C and Vitamin D) is a cost-effective immune support strategy.

Research clearly shows not being deficient in the big 3 it the key to maintain immune resilience (ability to resist bugs and fight them off).

Super high doses are not needed with this approach - so a multivitamin with enough and in good forms fits the bill, and easier on your wallet than taking a separate Vitamin C, Vitamin D and a Zinc. 

General dose guide for the immune ‘Big 3’ in a multi:

• Vitamin C - aim for 100 mg or more
• Vitamin D - aim for 400 IU (10mcg) or more
• Zinc – aim for 7.5mg or more

Not more than 50mg of Vitamin B6

Unless you’re professionally advised, it’s not necessary to take more than this and emerging info suggests over 50mg, especially for extended periods is not ideal for your nervous system. 

Your multivitamin FAQs answered

How should I take a multivitamin?

Best taken in the morning with breakfast. This supports absorption, they contain vitamins to support energy, making them well suited to earlier in the day.

You may not need to take one every day. Some people prefer a few times per week, or adjust their dose depending on the season, for example, with a 2-a-day multi, I take the full 2-capsule dose during ills and chills season and take one a day during the warmer months.

Is it safe to take a multivitamin every day?

In NZ, multivitamins are formulated at relatively moderate levels, so daily use is generally considered low risk when taken as directed.

One exception to be mindful of is vitamin B6, it’s best to keep total intake below 50 mg per day from all sources.

Should I take a multivitamin if I have a deficiency?

Multivitamins are not suitable to correct a diagnosed deficiency. If you have a diagnosed nutrient deficiency, a multivitamin is unlikely to provide a high enough dose to correct it — they’re designed more for daily support.

So, it’s key to follow professional advice here. You may like to speak to your doctor about a more bioavailable nutrient form — they may be willing to work with you and adjust the dose to your needs.