How to Choose a Multivitamin: A Simple Guide

A good diet is always the foundation of good health. But busy schedules, skipped meals, vegetarian diets and simple food preferences can leave small gaps in the vitamins and minerals we get each day. A daily multivitamin is an easy way to help fill those gaps. The trick is choosing the right one.

Why people take a multivitamin

Nutrition surveys in India commonly report low intake or low levels of nutrients such as vitamin D, vitamin B12, iron and calcium. A multivitamin is not a substitute for healthy food, but it can act as a daily safety net — especially if you:

• follow a vegetarian or vegan diet (vitamin B12 mostly comes from animal foods)
• spend most of your day indoors (limited sunlight for vitamin D)
• eat on the go or skip meals often
• have higher needs, such as women with heavy periods or very active adults

A 6-point checklist for choosing a multivitamin

1. Made for you. Men and women have different needs. Women’s formulas often focus on iron, calcium, folate and nutrients for skin and hair. Men’s formulas often focus on zinc, B vitamins and vitamin D.
2. The nutrients that matter. Look for vitamin D, vitamin B12 and the other B vitamins, zinc, calcium and vitamin C at a minimum.
3. Sensible doses. More is not always better. Doses close to the Recommended Dietary Allowance (RDA) set by ICMR-NIN are ideal for daily use. Very high doses of vitamins A, D, E and K can build up in the body.
4. A clean label. Check for no added sugar and no artificial colours or flavours, and look for vegetarian certification if that matters to you.
5. Quality you can check. Look for an FSSAI licence number, clear batch and expiry details, and brands that test their products.
6. Easy to stick with. One tablet a day is much easier to remember than several.

Our two daily multivitamins

• Multivitamin for Women — with zinc, calcium, biotin and vitamins A, B and C to support energy, immunity, skin, hair and bones.
• Multivitamin for Men — with zinc, calcium, biotin, vitamin B12 and vitamin D2 to support energy, immunity and muscle function.

Both are one-tablet-a-day formulas, 60 tablets per pack.

How to take a multivitamin

• Take it after a meal. Some vitamins are absorbed better with food, and it is gentler on the stomach.
• Take it at the same time each day so it becomes a habit.
• Do not double up. If you already take other supplements (for example iron or vitamin D), check the total amounts with your doctor.
• Keep eating a varied diet — dal, vegetables, fruit, nuts, seeds, dairy or other protein sources still matter most.

When to talk to a doctor first

Check with your doctor before starting a multivitamin if you are pregnant or planning a pregnancy, are on regular medicines (such as blood thinners or thyroid medicine), or have kidney or liver problems. If you feel constantly tired, a simple blood test can show whether you need a specific nutrient rather than a general multivitamin.