Key takeaways
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The NHS says that most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements. There is no authorised EU health claim saying that a multivitamin improves performance. Higher-dose versions are sold too, so check the amounts on the label rather than assuming a higher dose is better.
What a multivitamin contains
A multivitamin is a broad, low-dose blend of vitamins and minerals. Several of the vitamins in a typical multivitamin have EU-authorised claims. The exact EU-authorised wording is shown in the boxes below.
Source: EU Register of nutrition and health claims.
Vitamins, minerals and amounts
There is no authorised EU health claim saying that vitamins or minerals above an adequate intake improve strength, endurance or recovery. The NHS says that taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body, and not to take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.
Nutrients often discussed for athletes
- Vitamin D: the NHS says that the body creates vitamin D from direct sunlight on the skin, and that between October and early March we do not make enough vitamin D from sunlight.
- Vitamin B12: the NHS says that vegans may not get enough, because it is not found naturally in foods such as fruit, vegetables and grains.
- Iron: a 2019 narrative review (Sim et al.) reported iron deficiency in about 15-35% of female athlete cohorts and about 5-11% of male athlete cohorts. The NHS says that if you take iron supplements you should not take too much as this could be harmful.
Who may want to ask about a multivitamin
- Anyone eating a restrictive, repetitive, or calorie-limited diet, where variety across food groups is naturally reduced.
- Vegans and strict vegetarians who are not consistently eating fortified foods.
- Athletes training mostly indoors through the darker months: the NHS says that between October and early March we do not make enough vitamin D from sunlight.
- Anyone whose blood work has flagged a specific low nutrient: a targeted supplement, rather than a full multivitamin, is something to discuss with a GP or dietitian.
If your diet is already varied
The NHS says that most people should get all the nutrients they need by having a varied and balanced diet. A multivitamin is a product to compare on the amount of each nutrient per serving and on price per serving.
Megadose multivitamins
Some multivitamins contain several times the reference intake of some vitamins, so it is worth checking the percentage of the reference intake per serving on the label. The NHS says that if you take vitamin C supplements you should not take too much as this could be harmful. For vitamin D, the NHS says not to take more than 100 micrograms (4,000 IU) a day as it could be harmful.
What to actually look for on the label
- Doses close to the recommended reference intake for most vitamins and minerals, rather than large multiples of it.
- Whether vitamin D is included, and in what amount.
- The form and amount of vitamin B12 if you are vegan or vegetarian, and whether folate is included.
- Whether iron is included. The NHS says that if you take iron supplements you should not take too much as this could be harmful.
- Third-party batch testing (Informed Sport or similar) if you compete in a tested sport.
Multivitamins versus targeted single supplements
A multivitamin combines many nutrients in one product; a single-nutrient supplement contains one. If you already know your specific gap, a GP or dietitian can advise which type of product is relevant for you. Whichever you consider, compare the amount per serving and the price per serving.
The bottom line
There is no authorised EU health claim saying that a multivitamin improves performance. The exact EU-authorised wording for vitamin B6, vitamin B12, vitamin D, vitamin C and iron is shown in the boxes above. If you are unsure whether a multivitamin or a single nutrient is relevant for you, ask a GP or dietitian.
Source: NHS – Vitamins and minerals, NHS – Vitamin D, NHS – Vitamin B, NHS – Vitamin C, NHS – Iron, Sim et al. 2019 – Iron considerations for the athlete (PubMed), EU Register of nutrition and health claims
Frequently asked questions
Do athletes need to take a multivitamin?
The NHS says that most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements.
Will a multivitamin improve my performance?
There is no authorised EU health claim saying that a multivitamin improves strength, endurance or recovery. The exact EU-authorised wording for the vitamins on this page is shown in the boxes.
Is a higher-dose multivitamin better insurance?
The NHS says that if you take vitamin C supplements you should not take too much as this could be harmful, and not to take more than 100 micrograms (4,000 IU) of vitamin D a day. Check the percentage of the reference intake on the label.
Which nutrients are most commonly low in athletes?
The NHS says that between October and early March we do not make enough vitamin D from sunlight, and that vegans may not get enough vitamin B12. A 2019 narrative review (Sim et al.) reported iron deficiency in about 15-35% of female athlete cohorts and about 5-11% of male athlete cohorts.
Should I take a multivitamin or a single-nutrient supplement?
A multivitamin combines many nutrients in one product; a single-nutrient supplement contains one. A GP or dietitian can advise which type is relevant for you.