The best supplement for overall health is not the one with the longest ingredient list or the highest doses. For most adults it is a moderate multivitamin matched to their diet, sex and life stage: amounts close to 100% of the nutrient reference value (NRV), well-studied nutrient forms, a total intake below the safe upper limits, a complete label and a manufacturer you can trace. This guide shows you how to check each point, step by step.
Key facts: what a good multivitamin label tells you
- The NRV is the EU and Swiss reference amount printed on labels as "% NRV", for example 5 µg vitamin D, 80 mg vitamin C, 10 mg zinc and 14 mg iron a day.
- A nutrient counts as present in a "significant amount" from 15% of the NRV per daily dose. Below that, a product may not make a claim for it.
- EFSA safe upper limits for adults include 100 µg vitamin D, 25 mg zinc, 12 mg vitamin B6, 255 µg selenium and 3,000 µg preformed vitamin A per day, from all sources combined.
- In Switzerland, the FDHA Ordinance on Food Supplements sets the permitted nutrients, their chemical forms and the maximum amounts per daily dose.
- Supplements are foods, not medicines: they are not approved before sale, and the manufacturer is responsible for safety and labelling.
What are the best supplements for overall health?
There is no single best supplement for everyone. If you eat a varied diet, you may need nothing at all, or only a targeted nutrient such as vitamin B12 if you are vegan or vitamin D in winter. Our guide to which dietary supplements are most useful, and for whom explains those targeted cases.
A broad-spectrum multivitamin makes most sense as a practical complement when your eating is irregular, restricted or plant-based, or when you simply want a simple daily base. If you choose one, the questions below separate a well-made product from a merely well-marketed one.
How to choose a good multivitamin in six steps
1. Compare the dose with the NRV
Look at the nutrition table, not the front of the pack. For a daily multivitamin, amounts between about 15% and 100% of the NRV per nutrient are a sensible range: enough to make a contribution, but low enough to leave room for food. Several thousand per cent of the NRV, common for B vitamins in "high-potency" products, adds no proven benefit for well-supplied people.
2. Add up your total intake
Upper limits apply to everything you take, including fortified foods and other supplements. People most often exceed them by combining a multivitamin with single products such as vitamin D, zinc or a "hair and nails" formula.
| Nutrient | NRV (label reference) | EFSA upper limit, adults |
|---|---|---|
| Vitamin D | 5 µg | 100 µg |
| Vitamin A (preformed) | 800 µg | 3,000 µg |
| Vitamin B6 | 1.4 mg | 12 mg |
| Folic acid | 200 µg | 1,000 µg |
| Zinc | 10 mg | 25 mg |
| Selenium | 55 µg | 255 µg |
| Iodine | 150 µg | 600 µg |
3. Check the nutrient forms
The same nutrient can come in different chemical forms, and a good label names them. Some forms are better studied or better absorbed than others:
- Vitamin D: vitamin D3 (cholecalciferol) raises blood levels more effectively than vitamin D2; vegan D3 from lichen is available.
- Folate: folic acid is well absorbed and is the form used in pregnancy studies; methylfolate is an alternative.
- Zinc and magnesium: organic salts such as citrate or gluconate tend to be absorbed better than oxide.
- Iron: ferrous forms are absorbed better than ferric forms; vitamin C in the same meal helps, tea and coffee reduce it.
- Vitamin E: natural-source d-alpha-tocopherol is more active than synthetic dl-alpha-tocopherol.
Whether a vitamin is natural, synthetic or certified organic matters less than its form. Our article on what "organic" means for supplements looks at this in detail.
4. Match it to your sex and life stage
Women before menopause need more iron than men (EFSA: 16 mg vs 11 mg a day) and, if a pregnancy is possible, 400 µg folic acid a day. Men and post-menopausal women usually need less iron. Pregnancy, breastfeeding, older age and a vegan diet each change the picture, so a formula designed for your situation is more useful than one product for everyone. If you eat no animal products, read our guide to plant-based supplements and key vegan nutrients.
5. Check quality and transparency
Look for a manufacturer address, the country of production, a batch number and a best-before date. Production under Good Manufacturing Practice (GMP) and independent laboratory testing are good signs; ask the brand if the label does not say. Health statements should use authorised wording such as "contributes to the normal function of…". Promises to cure or prevent disease are not permitted on foods and are a red flag.
6. Make it easy to take every day
A supplement only helps if you take it regularly. Take fat-soluble vitamins (A, D, E) with a meal, keep iron apart from coffee and tea, and avoid caffeine-containing ingredients such as guarana late in the day.
Multivitamin comparison checklist
| What to check | Good sign | Red flag |
|---|---|---|
| Dose | About 15–100% NRV per nutrient | Thousands of % NRV without medical reason |
| Upper limits | Total intake well below EFSA limits | Several products with the same nutrients |
| Forms | Forms named on the label (e.g. D3, zinc citrate) | "Vitamin blend" with no forms or amounts |
| Target group | Designed for your sex or life stage | One formula promised to suit everyone |
| Claims | Authorised wording | "Cures", "detox", "miracle" |
| Traceability | Manufacturer, origin, batch number | No address or batch information |
Which brand offers the best supplements?
No independent ranking can name one best brand for everyone, because the right product depends on your needs. Use the checklist instead: a brand that publishes full amounts, nutrient forms, the manufacturing site and authorised claims makes the comparison easy. Tolerability also matters: tablets taken after a meal are usually better tolerated, and iron is the ingredient most often linked to stomach discomfort.
How Sanbera measures up
Sanbera's Daily Essential formulas are designed separately for women and men, with moderate doses and every ingredient listed. Per daily serving of 3 tablets:
| Nutrient | Daily Essential Women | Daily Essential Men |
|---|---|---|
| Vitamin D | 3.22 µg (64% NRV) | 3 µg (60% NRV) |
| Vitamin C | 43.1 mg (54% NRV) | 51.8 mg (65% NRV) |
| Vitamin B6 | 1.05 mg (75% NRV) | 1.4 mg (100% NRV) |
| Vitamin B12 | 1.88 µg (75% NRV) | 1.88 µg (75% NRV) |
| Folic acid | 150 µg (75% NRV) | 100 µg (50% NRV) |
| Iron | 7 mg (50% NRV) | 3.5 mg (25% NRV) |
| Zinc | 2.5 mg (25% NRV) | 4 mg (40% NRV) |
| Selenium | 12.5 µg (23% NRV) | 12.5 µg (23% NRV) |
In both formulas, vitamins A, C, D, B6 and B12, folate, iron, zinc and selenium contribute to the normal function of the immune system, and vitamins B2, B6, B12 and C, niacin, pantothenic acid, folate and iron contribute to the reduction of tiredness and fatigue. Daily Essential Women contains more iron and folic acid; Daily Essential Men contains more zinc and vitamin B6, plus guarana, a source of caffeine. Both are vegan, made in Switzerland and taken after a meal. The evening Nightly Reload formulas provide vitamin C and B vitamins only; see Daily Essentials vs Nightly Reloads.
To be clear about the limits: neither formula contains omega-3, and the amounts do not replace a 400 µg folic acid supplement before pregnancy or a higher vitamin D dose if your doctor recommends one. Read more about what vitamin D really does.
Frequently asked questions
What is the best supplement for overall health?
For most adults with a varied diet, there is no single best supplement. If you want a daily base, choose a multivitamin designed for your sex and life stage, with amounts close to 100% of the NRV, named nutrient forms and full labelling. Add targeted nutrients such as vitamin B12, vitamin D or folic acid only where your diet or life stage calls for them.
Is it better to take supplements in the morning or at night?
It matters less than taking them consistently. Take fat-soluble vitamins A, D and E with a meal that contains some fat, often breakfast or lunch. Products with caffeine, for example from guarana or green tea, are better taken early in the day. Iron is best kept apart from coffee, tea and calcium-rich foods.
What are the safest supplements to take?
The safest are moderate-dose products that keep your total intake below the EFSA upper limits, have a complete label and come from a traceable manufacturer. Risks rise with megadoses and when several products are combined, especially for vitamin D, vitamin A, zinc, selenium and iron. If you take medication or are pregnant, ask your doctor or pharmacist first.
Are expensive supplements better?
Not necessarily. Price often reflects branding, packaging or very high doses rather than quality. Compare what matters instead: amounts per daily dose and % NRV, nutrient forms, the manufacturing site and transparency. A moderately priced product that meets these criteria can be a better choice than an expensive one with megadoses or vague "proprietary blends".
Do women and men need different multivitamins?
Often, yes. Women before menopause need more iron and, if a pregnancy is possible, extra folic acid. Men usually need less iron, and taking too much brings no benefit. A formula designed for your sex and life stage avoids both shortfalls and unnecessary amounts, which is why many brands offer separate products.
Sources
- EUR-Lex: Regulation (EU) No 1169/2011, Annex XIII: nutrient reference values
- Swiss Federal Council: FDHA Ordinance on Food Supplements (VNem, SR 817.022.14)
- European Food Safety Authority (EFSA): Overview on tolerable upper intake levels
- European Food Safety Authority (EFSA): Dietary Reference Values finder
- Tripkovic L et al. (2012): Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status. American Journal of Clinical Nutrition
- Swiss Federal Food Safety and Veterinary Office (FSVO/BLV): Need for food supplements: only in certain life situations
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.