Which multivitamin tablets are safe, which are toxic, and how to tell the good from the bad and the downright ugly.
More Brits take a multivitamin than any other supplement. Some estimates say 50% of us take a multivitamin at some point in our lives. In our most important supplement review yet, our expert testers analysed the UK’s 5 top-selling multivitamin and mineral supplements — and were appalled by what they discovered.
Who this is for
Why Take a Multivitamin? What are the Benefits of Multivitamins?
It’s clear there’s something lacking in the modern diet. No less than 824,519 people were admitted to UK hospitals last year with a nutritional deficiency [2]. Whether you put it down to processed food, hectic lifestyles, or an epidemic of stress, the fact is more than half of us realise at some point that our diet needs a nutritional boost.
The evidence that multivitamins work [3] [4] is clear. Researchers have found that multivitamin and mineral supplements can help prevent blood, brain and bone conditions. There’s evidence that supports benefits to eye health, as well as aspects of cognitive performance. Meanwhile the body of clinical evidence on the health benefits of each individual vitamin and mineral is overwhelming. A huge battery of health claims about each nutrient has been evaluated and approved by the European Food Safety Authority (EFSA).
Who Needs Multivitamins?
Your diet is restricted or limited
If you’re vegan, vegetarian, or following a diet that cuts out whole food groups, you might miss key nutrients like B12, iron, zinc or iodine. A good multivitamin helps cover those gaps.
You’re dealing with chronic stress or a high-demand lifestyle
Ongoing stress, poor sleep, or intense physical activity can burn through nutrients faster—especially B vitamins, magnesium and antioxidants. A multivitamin can help top you up.
You have a medical condition or take medication that affects absorption
Digestive issues (like coeliac disease, IBD or low stomach acid), thyroid problems, or certain medications (like PPIs) can interfere with how your body absorbs vitamins and minerals.
You’re pregnant, trying to conceive, or breastfeeding
These are times when your nutritional needs go up fast. A multivitamin—or better yet, a targeted prenatal—can help make sure you’re getting enough folate, iodine, iron and more.
You don’t eat consistently well
Let’s be honest: most of us go through phases where we rely on convenience food, skip meals, or just don’t get enough fruit and veg. A multivitamin helps keep the basics covered when life gets messy.
What Multivitamins SHOULD Contain
There are 13 essential vitamins and 16 essential minerals which we need from our diets. Any good multivitamins should contain all the vitamins, and 13 of the minerals: the essential minerals list includes salt, for example, which is why you don’t need to supplement all of them!
VITAMINS
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin C
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Vitamin B6
- Folic Acid
- Vitamin B12
- Biotin
- Pantothenic Acid (B5)
Any good multivitamin supplement should contain at least 100% of the Nutritional Reference Value (NRV) of each vitamin.
MACROMINERALS
- Potassium
- Chloride
- Calcium
- Phosphorus
- Magnesium
- Sodium(salt)
- Sulphur
We need relatively large amounts of these minerals. Most are too bulky to fit the full NRV into a multivitamin, so smaller amounts are supplemented. Some need not be supplemented at all, e.g. salt.
TRACE MINERALS
- Iron
- Zinc
- Copper
- Manganese
- Selenium
- Chromium
- Molybdenum
- Iodine
- Fluoride
We need smaller amounts of these essential minerals. Good multivitamin supplements typically contain 100% of the NRV of all except fluoride. In some places fluoride is supplemented via tap water - it is not included in food supplements.
What Multivitamins should NOT contain
Many multivitamin supplements on the market today contain a range of additives that can undermine the health benefits they are meant to provide. Our biggest concern was the discovery that the number one bestselling multivitamin contains Titanium Dioxide (E171), a whitening additive banned in the EU as a food additive in 2022 due to concerns over genotoxicity [5].
Talc was another surprise. The WHO IARC classifies it as ‘probably carcinogenic to humans’ [6], yet it is still used as an anti-caking agent in some multivitamins. Butylated Hydroxyanisole (E321) is classified as possibly carcinogenic (IARC Group 2B). Indigotine (E132) may trigger hypersensitivity reactions in some individuals.
If you’re trying to support or improve your health, avoid such additives.
- Titanium Dioxide (E171) — banned as a food additive in EU (2022)
- Talc — IARC: probably carcinogenic to humans
- Butylated Hydroxyanisole (E321) — IARC Group 2B
- Indigotine (E132) — synthetic dye, potential hypersensitivity
Do I Need a Multivitamin for my Sex and Age Group?
You really don’t need a multivitamin that’s labelled “for women,” “for men,” or “50+.” These kinds of formulas might sound like they’ve been carefully designed for specific needs, but most of the time, the differences are minor and mostly for marketing.
If you’re generally healthy and eating a varied diet, a well-made multivitamin with sensible doses is all you need. And if you do have specific needs, it makes more sense to address those individually rather than relying on a multivitamin that pretends to be personalised.
Not all Multivitamins are Equal: Why Quality Matters
Some multivitamins are a waste of money, and some are actually harmful. Our team were excited to try Britain’s most popular multivitamins, but horrified by some of the discoveries they made. Read on, to make sure you buy something that will improve your health instead of harming it.
Choose
- The complete selection of vitamins and minerals
- Well absorbed forms of nutrients (activated/methylated vitamins, chelated minerals)
- Pharmaceutical manufacturing: GMP certified, UK-made, third‑party tested
Avoid
- Dangerous additives
- Essential nutrients missing from the formula
- Low doses below the minimum daily requirement (NRV)
Head‑to‑Head Comparison
| Product | All 13 vitamins | 100% NRV vitamins | All 13 minerals | Lutein | CoQ10 | Best‑absorbed forms | Safe additives | Money‑back |
|---|---|---|---|---|---|---|---|---|
| Swallow Multivitamin | 6 Months | |||||||
| VitaBright Multivitamin | 35 Days | |||||||
| Holland and Barrett ABC-Z | 30 Days | |||||||
| Bassets Vitamins - Adult Multivitamins | 60 Days | |||||||
| Centrum Advance | None |
Swallow Daily Multivitamin
A clean multivitamin with no artificial additives • Precise doses of every nutrient • Complete formula including Coenzyme Q10 and Lutein • Vitamins and minerals in their best-absorbed forms • Vegan
Buy Swallow Co MultivitaminFull Ingredients List:
Magnesium Bisglycinate, Dicalcium Phosphate, Vitamin‑C (PureWay‑C®), Iron (Ferrous Bisglycinate), Coenzyme Q10 (Ubiquinone), Glazing Agent (HydroxyPropylMethylCellulose, Glycerol), Zinc Citrate, Rice Extract Blend, Nicotinamide, Vitamin E (D‑Alpha Tocopheryl Succinate), Bulking Agent (Microcrystalline Cellulose), Thiamine Hydrochloride, Manganese Bisglycinate, L‑Selenomethionine, Retinol Acetate, Calcium Pantothenate, Lutein Ester, Copper Gluconate, Vitamin K2 MK7, Vitamin B6 (Pyridoxal 5‑Phosphate), Vitamin D3 (from Algae), Riboflavin 5‑Phosphate Sodium (R5P), Chromium Picolinate, L‑5‑Methyletetrahydrofolate MTHF, Potassium Iodide, D‑Biotin, Methylcobalamin (methylated Vitamin B12).
Pros
- Contains all 13 essential vitamins
- Contains all 13 essential supplement minerals
- All nutrients at or over NRV
- Full daily dose of CoQ10
- Includes Lutein
- Slimline, easy‑to‑swallow tablets
- Methylated B vitamins
- Activated vitamin forms
- Chelated minerals for maximum absorption
- Vegan
- 6‑month money‑back guarantee
- Made in UK, GMP certified
- Third‑party lab tested
Cons
- Only available in a 1‑month bottle
- Daily dose is 2 tablets, not 1
Expert’s Opinion
For an outstanding quality multivitamin that ticks all the right boxes, we cannot find better than Swallow Daily Multivitamin. It offers depth and precision with all essential vitamins and minerals at or above NRV, activated vitamins, chelated minerals, CoQ10 and lutein — all vegan and third‑party tested in UK GMP facilities. The only drawbacks: a 1‑month bottle and 2‑tablet daily dose. With a six‑month money‑back guarantee, it quietly exceeds expectations.
References
- Number of consumers of 'Vitamins & Other Supplements (Including Sports Nutrition/Supplements And Probiotics)' in Great Britain (GB) 2023, by frequency.
- 824,519 people were in UK hospitals last year with a nutritional deficiency: Surge in number of people in hospital with nutrient deficiencies, NHS figures show, The Guardian.
- Addressing nutritional gaps with multivitamin and mineral supplements, Elizabeth Ward.
- The Use of Multivitamin/Multimineral Supplements: A Modified Delphi Consensus Panel Report.
- European Food Safety Authority (EFSA) Health Claims.
- IARC Monographs evaluate the carcinogenicity of talc and acrylonitrile — IARC Monographs Volume 136.
- European Food Safety Authority: Titanium dioxide: E171 no longer considered safe when used as a food additive.