Multivitamin Ingredients: Which Vitamins Make Sense and What Studies Show

The ingredients list on a multivitamin tells you what is in it. It does not tell you why. That is exactly what we show you here, ingredient by ingredient: which form we have chosen, which amount and which studies stand behind the decision.

Our stance is clear. A multivitamin is a supplement to your diet, not a competition for the highest percentage. We focus on thoughtful forms instead of megadoses. We deliberately dose moderately anything that performed poorly in large studies with high single doses. We leave out what you should dose individually. And every ingredient is there because we decided it belonged, not to make the list longer.

How we read studies: Studies examine individual substances in specific groups, often at higher amounts than those found in a multivitamin. Their results apply to those groups. For every study we state who took part and how much was given. For the amounts we compare against the nutrient reference value (NRV) and against the tolerable upper intake level for daily total intake (UL) that the European Food Safety Authority (EFSA) has set for adults ^[7]. The recipe of our own multivitamin serves as the example.

Contents

1. All ingredients at a glance

2. Fat-soluble vitamins: A, D3, E and K2
 2.1 Vitamin A: deliberately 300 µg as retinyl palmitate
 2.2 Vitamin D3: 20 µg, deliberately over 100 %
 2.3 Vitamin E: 12 mg, no megadose
 2.4 Vitamin K2: all-trans MK-7 instead of K1
 2.5 D3 and K2: a team

3. Carotenoids: why lutein and zeaxanthin instead of beta-carotene
 3.1 Lutein: 8 mg from Tagetes
 3.2 Zeaxanthin: 1.6 mg, in the AREDS2 ratio

4. B vitamins: the form matters
 4.1 Folate as 5-MTHF instead of folic acid
 4.2 Vitamin B12: methylcobalamin and hydroxocobalamin
 4.3 Vitamin B6 as P5P: 1.6 mg
 4.4 Thiamin (vitamin B1)
 4.5 Riboflavin (vitamin B2)
 4.6 Niacin as nicotinamide
 4.7 Pantothenic acid
 4.8 Biotin: 75 µg instead of 10,000

5. Vitamin C: 150 mg without competing in grams

6. Trace elements: zinc, copper, selenium, manganese, chromium, molybdenum
 6.1 Zinc as bisglycinate
 6.2 Copper: the partner of zinc
 6.3 Selenium as L-selenomethionine
 6.4 Manganese
 6.5 Chromium
 6.6 Molybdenum
 6.7 Chelates and well-utilised forms

7. Coenzyme Q10, choline and boron
 7.1 Coenzyme Q10: 30 mg
 7.2 Choline: 70 mg
 7.3 Boron: 2.5 mg

8. Why no iron, no iodine and no magnesium
 8.1 Iron
 8.2 Iodine
 8.3 Magnesium

9. Why we do not dose at the maximum

10. Frequently asked questions
 10.1 Which vitamins make sense in a multivitamin?
 10.2 Is 5-MTHF better than folic acid?
 10.3 Which B12 form is the best?
 10.4 Why no beta-carotene?
 10.5 Why is boron included?
 10.6 Why D3 and K2 together?
 10.7 Is a high-dose multivitamin better?
 10.8 What should I bear in mind with medication?

11. Our multivitamin

12. Sources

All ingredients at a glance

Per daily serving (1 capsule). UL = tolerable upper intake level of the EFSA for daily total intake in adults ^[7].

Ingredient	Form	Amount	% NRV	EFSA UL adults	More
Vitamin A	Retinylpalmitate	300 µg	37.5 %	3,000 µg	to the section
Vitamin D3	Cholecalciferol	20 µg	400 %	100 µg	to the section
Vitamin E	d-alpha-Tocopheryl acetate	12 mg	100 %	300 mg	to the section
Vitamin K2	all-trans MK-7	60 µg	80 %	not derived	to the section
Thiamin (B1)	Thiamin hydrochloride	2 mg	182 %	not derived	to the section
Riboflavin (B2)	Riboflavin 5'-phosphate	2 mg	143 %	not derived	to the section
Niacin	Nicotinamide	16 mg	100 %	900 mg (nicotinamide)	to the section
Pantothenic acid	Calcium D-pantothenate	8 mg	133 %	not derived	to the section
Vitamin B6	Pyridoxal 5'-phosphate	1.6 mg	114 %	12 mg	to the section
Folate	(6S)-5-MTHF, glucosamine salt	250 µg	125 %	1,000 µg	to the section
Vitamin B12	Methylcobalamin and hydroxocobalamin	15 µg	600 %	none (no harmful effects defined)	to the section
Biotin	D-biotin	75 µg	150 %	not derived	to the section
Vitamin C	L-ascorbic acid	150 mg	187.5 %	not derived	to the section
Zinc	Zinc bisglycinate	8 mg	80 %	25 mg	to the section
Copper	Copper gluconate	0.8 mg	80 %	5 mg	to the section
Selenium	L-selenomethionine	50 µg	91 %	255 µg	to the section
Manganese	Manganese gluconate	1 mg	50 %	none (safe intake 8 mg)	to the section
Chromium	Chromium picolinate	35 µg	87.5 %	not derived	to the section
Molybdenum	Sodium molybdate	40 µg	80 %	600 µg	to the section
Lutein	Tagetes extract	8 mg	no NRV	not established	to the section
Zeaxanthin	Tagetes extract	1.6 mg	no NRV	not established	to the section
Beta-carotene	deliberately not included, vitamin A comes as retinyl palmitate				to the section
Coenzyme Q10	Ubidecarenone	30 mg	no NRV	not established	to the section
Choline	Choline bitartrate	70 mg	no NRV	not established	to the section
Boron	Disodium tetraborate; moderate supplement to the usual intake of around 1 mg, studies usually 3 to 10 mg	2.5 mg	no NRV	10 mg	to the section
Iron, iodine, magnesium	deliberately not included				to the section

Fat-soluble vitamins: A, D3, E and K2

Vitamin A: deliberately 300 µg as retinyl palmitate

Our decision: We cover vitamin A with 300 µg preformed vitamin A as retinyl palmitate, which is 37.5 % NRV. The EFSA upper limit is 3,000 µg per day ^[7]. We leave out beta-carotene; we explain why in the section Carotenoids.

Why so little? Vitamin A is stored in the body, and you already obtain it from liver, dairy products, eggs and vegetables. According to the NIH Office of Dietary Supplements a total intake of preformed vitamin A above the upper limit can cause birth defects ^[6]. A multivitamin for daily use must therefore be dosed so that you do not have to keep calculating. 300 µg is exactly right.

Vitamin D3: 20 µg, deliberately over 100 %

Our decision: We use 20 µg (800 IU) vitamin D3 as cholecalciferol, which is 400 % NRV. In 2023 the EFSA confirmed the upper limit for adults at 100 µg per day ^[9]. We are at one fifth of that.

Why over NRV? Vitamin D is a special case. The body produces it mainly in the skin under UVB light, and in our latitudes this barely happens during the winter months. According to the NIH ODS season, time of day, day length, cloud cover, skin pigmentation and sunscreen determine how much vitamin D the skin produces ^[10]. Food contributes little. For us 20 µg is therefore the right amount: a real contribution, far from the upper limit.

What the largest study has shown: VITAL gave 25,871 adults 50 µg vitamin D3 per day for a mean of 5.3 years. Cancer and major cardiovascular events did not occur less frequently than with placebo ^[8]. For us this confirms the approach: vitamin D is not a miracle cure but a nutrient you should have in sufficient amounts.

Vitamin E: 12 mg, no megadose

Our decision: We use 12 mg natural d-alpha-tocopherol (as acetate), which is 100 % NRV. The EFSA upper limit is 300 mg ^[7]. We deliberately give no more.

Why exactly 100 %? Because high-dose vitamin E has performed poorly in large studies. The SELECT study with 35,533 men showed no reduction in prostate cancer from vitamin E ^[16]. In the follow-up, 400 IU (180 mg) synthetic vitamin E per day actually led to more prostate cancer than placebo ^[17]. The NIH ODS discusses these results in detail ^[18]. Our conclusion: vitamin E belongs in the product, in an amount that fits with the diet.

Vitamin K2: all-trans MK-7 instead of K1

Our decision: We use 60 µg vitamin K2 as menaquinone-7 in all-trans form, which is 80 % NRV. For vitamin K the EFSA has not derived an upper limit ^[7].

Why MK-7? In 2007 Schurgers and colleagues compared synthetic vitamin K1 with MK-7. MK-7 had a clearly longer half-life, accumulated around 7- to 8-fold in blood with daily intake and led to more complete carboxylation of osteocalcin, a bone protein that requires vitamin K ^[11]. The all-trans form is the biologically active form of MK-7. In a three-year study with 244 healthy postmenopausal women the age-related decline in bone density at the lumbar spine and femoral neck was slower with 180 µg MK-7 per day than with placebo ^[12]. Examine.com offers a review of vitamin K ^[14].

Important with medication: According to Schurgers MK-7 can influence the effect of vitamin K antagonist anticoagulants from around 50 µg per day ^[11]; the NIH ODS also describes this interaction ^[15]. Anyone taking such medication should seek medical advice before using a vitamin K-containing product.

D3 and K2: a team

Our decision: With us D3 never comes without K2. Vitamin D contributes to normal absorption and utilisation of calcium, vitamin K activates proteins such as osteocalcin that bind calcium. This division of labour is the reason for the combination. A 2017 review by van Ballegooijen and colleagues summarised the studies on combined administration, mainly on bone markers in postmenopausal women ^[13]. Large long-term studies on the combination are still pending. For us the biological logic is clear enough.

Carotenoids: why lutein and zeaxanthin instead of beta-carotene

Carotenoids are yellow, orange and red plant pigments. According to the NIH ODS there are two groups: provitamin A carotenoids such as beta-carotene, which the body can convert in the intestine to vitamin A, and carotenoids such as lutein, zeaxanthin and lycopene, which do not become vitamin A but have their own roles ^[6]. We have deliberately chosen the second group: lutein and zeaxanthin instead of beta-carotene.

Reason 1: vitamin A is already covered. Our vitamin A comes as retinyl palmitate. The recipe does not need beta-carotene as an additional vitamin A source. The EFSA only envisages beta-carotene in food supplements for the general population to cover vitamin A needs ^[7].

Reason 2: the findings in smokers. In the Finnish ATBC study with 29,133 smoking men 20 mg beta-carotene per day led to 18 % more cases of lung cancer ^[5]. The US CARET study found more lung cancer in smokers, ex-smokers and asbestos-exposed workers given 30 mg beta-carotene plus retinyl palmitate ^[6]. In AREDS2 there were more lung cancer cases in the beta-carotene group, especially among ex-smokers ^[1]. The EFSA therefore advises smokers against food supplements containing beta-carotene ^[7]. For us a multivitamin that anyone can take therefore comes without beta-carotene.

Reason 3: lutein and zeaxanthin have their own place in the eye. They accumulate in the retina ^[6], especially in the macula, the place of sharpest vision. And the most important eye study made exactly this swap: at the end of AREDS2 the researchers replaced beta-carotene in their formula with lutein and zeaxanthin ^{[1] [6]}. We have followed this step.

Lutein: 8 mg from Tagetes

Our decision: We use 8 mg lutein from Tagetes extract (marigold). No NRV, no EFSA upper limit established. Lutein comes in the diet mainly from green leafy vegetables such as kale and spinach. Anyone who eats little of these obtains little.

The study situation: AREDS2 gave around 4,200 people aged 50 to 85 with increased risk of advanced age-related macular degeneration a mean of five years of 10 mg lutein and 2 mg zeaxanthin per day. In the main analysis the addition did not significantly reduce progression to the advanced form. Nevertheless the researchers recommended lutein and zeaxanthin as a replacement for beta-carotene in their formula ^[1]. The NIH ODS describes the further evaluations: participants with the lowest dietary intake of lutein and zeaxanthin had a 26 % lower risk of advanced macular degeneration with the addition, and after ten years the formula with lutein and zeaxanthin performed a further 20 % better than the one with beta-carotene ^[6]. A 2023 Cochrane review with 26 studies found a similar or slightly reduced risk of progression for lutein and zeaxanthin, with low certainty of evidence ^[2]. More at Examine.com ^[3]. All these studies concerned people with an eye condition.

Zeaxanthin: 1.6 mg, in the AREDS2 ratio

Our decision: We use 1.6 mg zeaxanthin from the same Tagetes extract. The ratio of 8 mg lutein to 1.6 mg zeaxanthin exactly matches the 5 to 1 ratio from AREDS2 (10 mg to 2 mg) ^[1]. Like lutein, zeaxanthin is the carotenoid that accumulates in the retina ^[6]. Examine.com offers a review ^[4].

B vitamins: the form matters

Folate as 5-MTHF instead of folic acid

Our decision: We use 250 µg folate as (6S)-5-methyltetrahydrofolic acid, glucosamine salt, which is 125 % NRV. The EFSA upper limit of 1,000 µg expressly also applies to this form ^[7].

Why 5-MTHF? According to the NIH ODS it is the main form of folate in blood plasma. The body must first convert classic folic acid, among other things with the enzyme MTHFR. The ODS describes that people with a common gene variant of this enzyme (677C>T) convert folate to 5-MTHF less well, and names 5-MTHF as a form in food supplements ^[21]. A 2010 review by Pietrzik, Bailey and Shane concluded that 5-MTHF was at least as effective as folic acid at raising folate status when given in equimolar amounts ^[19]. In 2013 the EFSA evaluated the glucosamine salt as a folate source for food supplements ^[20]. For us the clear choice: the form without detour, even if it is more expensive.

Vitamin B12: methylcobalamin and hydroxocobalamin

Our decision: We use 15 µg B12 as a combination of methylcobalamin and hydroxocobalamin, which is 600 % NRV. Cyanocobalamin does not go into our capsule. For B12 the EFSA has defined no harmful effects and set no upper limit ^[7].

Why over NRV? B12 requires a transport protein from the stomach (intrinsic factor) for absorption. According to the NIH ODS absorption drops markedly once its capacity of about 1 to 2 µg per serving is exceeded. The ODS also describes that older people, especially those with atrophic gastritis, more often have a B12 deficiency, that metformin and acid blockers can influence B12 levels and that natural B12 sources are limited to animal foods ^[24]. 15 µg is a deliberate buffer.

Why these forms? Methylcobalamin is one of the two forms that work as coenzymes in the body, hydroxocobalamin is a natural form such as occurs in animal foods. Cyanocobalamin is synthetic and occurs in human tissue only in traces. A 2017 review by Paul and Brady described that all forms are first broken down in the body to the same core and then converted to the active forms ^[22]. We still choose the forms the body knows from food, without a cyanide residue. Examine.com offers a review of B12 ^[23].

Vitamin B6 as P5P: 1.6 mg

Our decision: We use 1.6 mg B6 as pyridoxal 5'-phosphate (P5P), the active coenzyme form, which is 114 % NRV. We consider products with 25 mg and more to be the wrong approach. In 2023 the EFSA set the upper limit at 12 mg per day for adults, based on findings of nerve damage at high intake ^[25]. The NIH ODS also describes these findings with long-term very high doses ^[26].

Thiamin (vitamin B1)

Our decision: 2 mg as thiamin hydrochloride, 182 % NRV. Thiamin is water-soluble, the body stores little and the EFSA has not derived an upper limit ^[7]. According to the NIH ODS people with alcohol dependence and older people in particular are at risk of low thiamin status ^[27].

Riboflavin (vitamin B2)

Our decision: 2 mg as riboflavin 5'-phosphate, 143 % NRV. According to the NIH ODS this form is identical to flavin mononucleotide (FMN), one of the two coenzymes the body forms from riboflavin. Most supplements use free riboflavin ^[28]; we use the phosphate form. No EFSA upper limit ^[7].

Niacin as nicotinamide

Our decision: 16 mg as nicotinamide, 100 % NRV. Nicotinic acid, the other form, can trigger the well-known flush (skin redness and feeling of warmth) in amounts above requirement. According to the NIH ODS nicotinamide does not cause a flush ^[29]. The EFSA upper limit for nicotinamide is 900 mg, for nicotinic acid 10 mg ^[7]. The choice was simple.

Pantothenic acid

Our decision: 8 mg as calcium D-pantothenate, 133 % NRV, the most common form in supplements according to the NIH ODS. Pantothenic acid is present in almost all foods ^[30], and it belongs in a complete B complex. No EFSA upper limit ^[7].

Biotin: 75 µg instead of 10,000

Our decision: 75 µg D-biotin, 150 % NRV. Many hair products use 5,000 or 10,000 µg. We do not. According to the NIH ODS very high biotin amounts can falsify laboratory tests: in a small study with six adults and 10 mg biotin per day, among other things thyroid and heart markers were falsely altered ^[31]. 75 µg fits with a normal diet.

Vitamin C: 150 mg without competing in grams

Our decision: 150 mg L-ascorbic acid, 187.5 % NRV. The EFSA has not derived an upper limit ^[7]. Gram doses in our view achieve little: according to the NIH ODS absorption drops to below 50 % from around 1 g per day; unused vitamin C is excreted in urine. According to the ODS smokers need 35 mg more per day than non-smokers ^[32]. 150 mg generously covers the reference value.

Trace elements: zinc, copper, selenium, manganese, chromium, molybdenum

Zinc as bisglycinate

Our decision: We use 8 mg zinc as zinc bisglycinate, i.e. zinc bound to the amino acid glycine (a chelate). This is 80 % NRV; the EFSA upper limit is 25 mg ^[7].

Why bisglycinate? In a study with 12 women the bioavailability of zinc bisglycinate was around 43 % higher than that of zinc gluconate ^[33]. A 2024 review concluded that zinc glycinate and zinc gluconate were better absorbed than other zinc forms; the authors worked for a supplement manufacturer ^[34].

Why 80 %? Because a lot of zinc inhibits copper absorption. According to the NIH ODS 50 mg zinc or more over weeks can disturb copper absorption and lead to low copper status ^[35]. That is why we always combine zinc with copper.

Copper: the partner of zinc

Our decision: 0.8 mg copper as gluconate, 80 % NRV, EFSA upper limit 5 mg ^[7]. Copper is in the same ratio to the NRV as zinc so that the two remain in balance. The NIH ODS provides background ^[36].

Selenium as L-selenomethionine

Our decision: 50 µg selenium as L-selenomethionine, 91 % NRV. According to the NIH ODS this is the form in which selenium occurs mainly in foods ^[38]. In 2023 the EFSA set the upper limit at 255 µg per day ^[37].

Why not more? Selenium has a narrow window between requirement and excess. SELECT gave 200 µg per day and found no reduction in prostate cancer ^[16]. According to the NIH ODS supplements with 200 to 500 µg per day had little or no effect on cancer in further studies ^[38]. For us a solid baseline amount in a well-utilised form is the right answer.

Manganese

Our decision: 1 mg as manganese gluconate, 50 % NRV. Manganese is present in whole grains, nuts, pulses, leafy vegetables and tea; according to the NIH ODS a deficiency is very rare ^[39]. For manganese in 2023 the EFSA gave a safe intake of 8 mg per day instead of an upper limit ^[7]. A moderate supplement is sufficient.

Chromium

Our decision: 35 µg as chromium picolinate, 87.5 % NRV. Chromium is often marketed for blood sugar; the NIH ODS describes the studies on this as inconsistent ^[40]. We do not make a sales argument out of it: chromium is included because it belongs in the complete set of trace elements. The EFSA has not derived an upper limit ^[7].

Molybdenum

Our decision: 40 µg as sodium molybdate, 80 % NRV. According to the NIH ODS a deficiency has so far only been described in a rare genetic disorder ^[41]. The EFSA upper limit is 600 µg ^[7]. Molybdenum completes the trace elements.

Chelates and well-utilised forms

With minerals the form is often more important than the number on the label. Cheap forms such as oxides take up little space and allow large numbers, yet the zinc studies show that the form influences absorption ^{[33] [34]}. Our principle therefore: zinc as an amino acid chelate (bisglycinate), selenium as organic L-selenomethionine, chromium as picolinate, copper and manganese as gluconates. The same with the vitamins: P5P, riboflavin 5'-phosphate, 5-MTHF, natural B12 forms, MK-7.

Coenzyme Q10, choline and boron

There are no authorised health claims for these three substances. Here is why they are still in our recipe and what research knows about them.

Coenzyme Q10: 30 mg

Our decision: 30 mg ubidecarenone (ubiquinone). Q10 is a component of the mitochondria, the structures in which cells generate energy. The body produces it itself; it also occurs in meat, fish and nuts. For a multivitamin we have built for active people it belongs for us.

The research: Q10 is fat-soluble and is absorbed slowly. In the review by Bhagavan and Chopra the highest blood level occurred after about 6 hours, the half-life was around 33 hours, and dissolved preparations were better absorbed; the authors worked for a Q10 manufacturer ^[42]. That is why the capsule should be taken with a meal. The NCCIH, a US health agency, rates the study situation for heart disease as inconclusive and sees no evidence that Q10 reduces muscle pain from statins. It points to possible interactions with warfarin and insulin ^[43]. Examine.com offers an overall overview ^[44]. We therefore give Q10 in moderate amount, without promises.

Choline: 70 mg

Our decision: 70 mg choline as choline bitartrate. The body needs choline for cell membranes and the messenger acetylcholine, and many people obtain less than recommended: in the US NHANES nutrition survey only around 6.6 % of adults reached the recommended intake (Adequate Intake) ^[45]. According to the NIH ODS the most important sources are meat, poultry, fish, dairy products and eggs ^[46]. Requirement is several hundred milligrams, which do not fit in a capsule. 70 mg is a deliberate building block, not a replacement for choline-rich foods.

Boron: 2.5 mg

Our decision: Boron is included because we consider it an underestimated trace element. We give 2.5 mg as disodium tetraborate. There is no NRV for boron.

Why boron? According to the NIH ODS boron is not officially classified as an essential nutrient because a clear biological function in humans has not yet been identified. Research does however link it to exactly the metabolic pathways that come together in a multivitamin: calcium and bone metabolism as well as vitamin D and steroid hormones such as oestrogen ^[49]. In nutrition studies very low boron diets (around 0.25 mg per 2,000 kcal) lowered blood calcium and 25-hydroxy vitamin D values, and in postmenopausal women urinary excretion of calcium and magnesium increased ^[49]. It is precisely this connection with vitamin D, calcium and magnesium that is why boron belongs for us in a recipe with D3 and K2.

What the studies did: The intervention studies mostly used 3 to 10 mg boron per day. A placebo-controlled study with 28 young women gave 3 mg per day for ten months; in the non-athletic participants phosphate levels fell and magnesium levels rose in blood ^[49]. Several small studies with osteoarthritis patients gave 6 mg per day ^[49]. Naghii and colleagues gave eight healthy men 10 mg per day for one week, after which free testosterone in blood was higher and oestradiol lower than before ^[47]. A 2015 review by Pizzorno compiled the data on boron ^[48]. These are small studies; there are no large long-term studies.

Why 2.5 mg? Adults in the USA obtained a median of about 0.9 to 1.4 mg boron per day from the diet, mainly from plant foods such as fruit, tubers and pulses ^[49]. 2.5 mg is a moderate supplement: below the amounts in most studies and well under the EFSA upper limit of 10 mg per day ^[7]. The World Health Organization states an acceptable safe range for adults of 1 to 13 mg per day ^[49].

Why no iron, no iodine and no magnesium

Here we differ most clearly from many other multivitamins, and we do so on purpose. All three are important nutrients. Precisely for that reason they do not belong in a one-size-fits-all dose.

Iron

Iron requirements vary widely: a man with a mixed diet often needs nothing extra, a woman with heavy periods may. Too much iron is a real problem. According to the NIH ODS the body normally loses only small amounts of iron via urine, stool, sweat and skin cells, and people with hereditary iron storage disease (haemochromatosis) absorb excessively large amounts of iron. In the USA between 1983 and 1991 accidentally swallowed iron supplements caused about one third of fatal poisonings in children ^[50]. For iron the EFSA has given a safe total intake instead of an upper limit ^[7]. Iron should be taken specifically, ideally after a blood test.

Iodine

Many people in Germany already obtain iodine from iodised salt, fish, dairy products and foods produced with iodised salt. According to the NIH ODS high iodine intake can cause goitre and hypothyroidism in sensitive people and can also trigger hyperthyroidism ^[51]. How much extra makes sense is something you decide with your doctor, not a one-size-fits-all capsule.

Magnesium

The reference value for magnesium is 375 mg per day, the EFSA upper limit for magnesium from food supplements is 250 mg ^[7]. According to the NIH ODS high magnesium doses from supplements often lead to diarrhoea ^[52]. A sensible amount does not fit in a capsule with all the other nutrients. Many multivitamins therefore put in a symbolic amount. We consider that dishonest. You are better off taking magnesium separately.

Why we do not dose at the maximum

Anyone searching for "high-dose multivitamin" finds products with 1,000 % and more for individual nutrients. A lot sounds like a lot of effect. Yet you take a multivitamin every day, for months, in addition to your food and often to fortified foods.

The large studies speak a clear language: high single doses of beta-carotene, vitamin E and selenium have disappointed; in some cases more diseases occurred in the study groups than with placebo. With vitamin B6 and biotin the problems of high doses are well described. Our answer: moderate amounts in good forms.

We make exceptions where there is a reason: vitamin D3 at 400 % NRV because the skin produces hardly any in winter, and vitamin B12 at 600 % NRV because absorption per serving is limited. Both are well below the EFSA upper limit or have none.

Frequently asked questions

Which vitamins make sense in a multivitamin?

For us: all 13 vitamins in amounts around the reference value, in well-utilised forms, and more only where there is a clear reason, such as vitamin D in the winter months. Which nutrients you personally need in addition depends on your diet. A blood test and a conversation with your doctor create clarity.

Is 5-MTHF better than folic acid?

Both forms raise folate status. 5-MTHF requires no conversion and in a review was at least as effective as folic acid at equimolar amounts ^[19]. That is why we use it; see folate.

Which B12 form is the best?

All forms are converted in the body to the active forms ^[22]. We use methylcobalamin and hydroxocobalamin because the body knows them from food; see vitamin B12.

Why no beta-carotene?

Because vitamin A is already covered by us as retinyl palmitate, because high beta-carotene doses in studies with smokers were associated with more lung cancer and because we give preference to lutein and zeaxanthin, as the AREDS2 researchers also did. Everything on this is in the section carotenoids.

Why is boron included?

Because boron was linked in studies to mineral and bone metabolism as well as to vitamin D and steroid hormones and we consider 2.5 mg a moderate supplement to the usual intake of around 1 mg, well under the EFSA upper limit of 10 mg. Details and studies are in the section boron.

Why D3 and K2 together?

Vitamin D contributes to normal absorption and utilisation of calcium, vitamin K activates proteins that bind calcium. More in the section D3 and K2.

Is a high-dose multivitamin better?

No. Several large studies with high single doses have disappointed. For daily intake over months we rely on moderate amounts; see Why we do not dose at the maximum.

What should I bear in mind with medication?

Vitamin K can influence the effect of anticoagulant medication ^[15], Q10 possibly that of warfarin and insulin ^[43], and metformin or acid blockers can influence B12 levels ^[24]. If you take medication regularly, speak to your doctor or pharmacist before using any food supplement.

Our multivitamin

All forms and amounts in this article come from the recipe of our own multivitamin. You will find the complete nutrient table and the ingredients list on the product page: aerobis Premium Multivitamin.

This article is for information only and does not replace medical advice. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.

Sources

All links last checked on 6 October 2026.

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3. Examine.com: Lutein (overview page). https://examine.com/supplements/lutein/
4. Examine.com: Zeaxanthin (overview page). https://examine.com/supplements/zeaxanthin/
5. ATBC Cancer Prevention Study Group (1994): The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. N Engl J Med 330(15). PubMed 8127329. https://pubmed.ncbi.nlm.nih.gov/8127329/
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7. EFSA (2025): Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel, Version 11. https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf
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