- Plant-Based Collagen: What Actually Works - August 1, 2026
- Tips to Avoid Holiday Weight Gain - November 10, 2019
- Healthy Food Swaps to Transform Your Health - March 31, 2019
It’s difficult enough looking at an entire wall of multivitamins in the store but being able to pick out the best high-quality multivitamin involves a little bit of detective work.
A daily multivitamin mineral (MVM) supplement is designed to prevent nutritional deficiencies and bridge the gap in your diet. While a healthy whole foods diet should provide what your body needs, there are several reasons why it may not such as mineral depleted soils, decreased intake of whole plant foods, and vitamin or mineral depletions caused by prescription medications.
Among US adults, multivitamin use has been associated with a lower risk of nutrient deficiencies of vitamins B6, B12, C, and D. It’s very common to see vitamin D deficiencies in my practice with people working so much and constantly wearing sunscreen when they do go out in the sun.
Since supplements are considered a food by the FDA, they are not subject to strict regulations. This is why it’s so important that you know how to identify a high-quality multivitamin.
What to look for in a High-Quality Multivitamin Supplement
If you decide to take a daily multivitamin and mineral supplement, there are several key qualities to look for when finding a daily multivitamin that will perform as expected.
Here are my top considerations when selecting a high-quality professional-grade multivitamin and mineral supplement. At the end of the article, I also recommend a few brands that I take myself or recommend to my clients.
Synthetic vs. Natural
Synthetic vitamins come from industrial manufacturing processes that use chemical compounds rather than whole-food ingredients. Manufacturers create these vitamins to mimic the biological activity of nutrients found in foods. Today, most multivitamin supplements contain at least some synthetic vitamins.
Synthetic vitamins are not necessarily ineffective, but they do not always function exactly like the naturally occurring vitamin complexes found in whole foods. In some cases, the body may absorb or utilize natural forms more efficiently.
Whole foods naturally package vitamins with cofactors such as minerals, enzymes, bioflavonoids, and other phytonutrients that support absorption and metabolism. Many synthetic vitamins do not include this full complement of companion compounds, which may influence how the body processes them.
For example, fruits and vegetables naturally contain vitamin C alongside bioflavonoids and numerous other beneficial compounds. Many multivitamin supplements provide only isolated ascorbic acid without these naturally occurring partners.
Researchers continue to study how synthetic vitamins compare with naturally occurring forms. Some vitamins appear to perform similarly, while others show meaningful differences. For example, studies have found that the body absorbs natural vitamin E (d-alpha-tocopherol) about twice as efficiently as synthetic vitamin E (dl-alpha-tocopherol).
Some experts believe the body recognizes and utilizes whole-food vitamin complexes differently than isolated synthetic nutrients because foods provide vitamins within a complex matrix of supporting compounds.
Common Synthetic or Low-Quality Vitamin and Mineral Forms to Avoid
Look at the vitamin label to determine if your MVM contains synthetic or lower quality forms of vitamins and minerals. The “dl” form of any vitamin is synthetic. Also, look for the salt form of supplements indicating the synthetic versions is being used. They will include the words: acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate and succinate.
Some examples of synthetic, highly processed, or inexpensive forms are: Retinyl Palmitate or Acetate, Nicotinic Acid, Calcium D-Pantothenate, Pyridoxine Hydrochloride, d-Biotin, Pteroylglutamic Acid, Cyanocobalamin, Aminobenzoic Acid, Choline Chloride or Bitartrate, Ascorbic Acid (from GMO corn sugar), Irradiated Ergosteral, Calciferol, dl-alpha tocopherol, dl-alpha tocopherol acetate or succinate, Menadione, Cupric Sulfate, Manganese Sulfate, Nickelous Sulfate, Potassium Iodide, Sodium Molybdate, Sodium Selenate, and Zinc Oxide.
A high number of milligrams is often another indication of a synthetic source since natural vitamins don’t need mega doses to be effective.
For maximum absorption of minerals, it’s best to choose a multivitamin and mineral supplement with chelated minerals, which are minerals bound to amino acids. The label will some “chelated calcium”, for example.
Some synthetic vitamins that aren’t food based are essentially identical to the natural molecule and generally perform well: Thiamine mononitrate, Thiamine HCL, Riboflavin, Calcium pantothenate, Biotin, and Ascorbic Acid (vitamin C).
Ideally choose food-based supplements, and when not possible, they should contain the most biologically active forms of vitamins.
Activated Coenzyme Forms of Vitamins
Many vitamins must be converted into their biologically active form before the body can use them. These active forms are often called coenzyme forms because they help enzymes carry out hundreds of essential biochemical reactions, including energy production, DNA synthesis, detoxification, and nervous system function.
Most healthy people perform these conversions without difficulty. However, the process can become less efficient with aging and may also be affected by certain medications, nutrient deficiencies, digestive disorders, or inherited genetic variations (called single nucleotide polymorphisms, or SNPs) that alter the activity of specific enzymes.
Choosing a multivitamin that provides vitamins in their biologically active forms may reduce the number of conversion steps required and can be especially helpful for individuals with impaired nutrient metabolism. While active forms are not necessary for everyone, they are generally well utilized by the body and are often preferred in higher-quality supplements.
This is particularly true for several of the B vitamins. When comparing supplement labels, look for these preferred forms:
| Vitamin | Preferred Supplemental Form |
|---|---|
| Vitamin B1 (Thiamine) | Benfotiamine, or Thiamine Pyrophosphate (TPP/ThDP)* |
| Vitamin B2 (Riboflavin) | Riboflavin-5′-phosphate (R5P or FMN) |
| Vitamin B3 (Niacin) | Niacinamide (nicotinamide), nicotinic acid, or nicotinamide riboside (NR) |
| Vitamin B5 (Pantothenic Acid) | Pantethine |
| Vitamin B6 | Pyridoxal-5′-phosphate (P5P) |
| Vitamin B9 (Folate) | L-5-Methyltetrahydrofolate (5-MTHF) |
| Vitamin B12 | Methylcobalamin or Adenosylcobalamin |
*Thiamine pyrophosphate is the active coenzyme form of vitamin B1, but it is less commonly found in supplements. Benfotiamine is a highly absorbable form that the body readily converts to the active coenzyme.
Indicators of a High-Quality Multivitamin
No multivitamin is perfect, and even excellent brands may not meet every criterion below. However, these are some of the best indicators of a high-quality supplement.
Third-Party Testing and Certification
Look for products that are independently tested by organizations such as USP (United States Pharmacopeia), NSF International, or Informed Choice. These certifications help verify that a supplement:
- Contains the ingredients listed on the label in the stated amounts
- Meets standards for purity and contaminant limits
- Dissolves properly for absorption
- Is manufactured according to strict quality standards
Manufactured Under cGMP Standards
Choose supplements made in facilities that follow Current Good Manufacturing Practices (cGMP) established by the FDA. These standards help ensure consistent manufacturing, ingredient testing, cleanliness, and quality control.
Purity Testing
Reputable manufacturers routinely test raw ingredients and finished products for contaminants such as:
- Heavy metals (lead, arsenic, cadmium, mercury)
- Microorganisms
- Mold and yeast
- Pesticide residues
- Identity and potency of ingredients
Research-Based Formulations
Look for companies that formulate multivitamins using ingredients supported by scientific research and that are transparent about the evidence behind their products. Some manufacturers also conduct clinical studies on their finished formulas. Many of my favorite supplement providers, such as Klaire Labs and Pure Encapsulations, cite the research behind their choice of ingredients and their products.
Preferred Forms of Vitamins and Minerals
Higher-quality supplements often use the biologically active or better-absorbed forms of vitamins and minerals, such as methylfolate instead of folic acid, methylcobalamin instead of cyanocobalamin, and magnesium glycinate instead of magnesium oxide.
Multivitamin Ingredients I’d Rather Avoid
Many additives are considered safe by regulatory agencies, but I prefer supplements with shorter, cleaner ingredient lists whenever possible.
Artificial Colors
- FD&C Blue #2
- Yellow #5 (Tartrazine)
- Yellow #6
- Other artificial dyes
Artificial Flavors
Choose products without artificial flavors or unnecessary sweeteners.
Titanium Dioxide
Although no longer permitted as a food additive in the European Union because of unresolved concerns about potential genotoxicity, it is still permitted in the United States. Many supplement companies have voluntarily removed it from their products.
Unnecessary Fillers and Additives
I generally prefer products with few excipients and minimal fillers. Examples include:
- Polyethylene glycol (PEG)
- Excessive wax coatings
- Soybean oil (when avoidable)
- Maltodextrin
- Artificial preservatives
A Note About Magnesium Stearate
Magnesium stearate is one of the most common manufacturing aids used to keep powders flowing smoothly through encapsulating equipment. Regulatory agencies consider it safe at the levels used in supplements, and current research does not show that it significantly impairs nutrient absorption in healthy individuals.
That said, I prefer products that minimize unnecessary excipients whenever practical. While magnesium stearate isn’t something I worry about from a safety standpoint, many premium manufacturers formulate products with fewer processing aids, resulting in a cleaner ingredient list.
Non-GMO Ingredients
If possible, I choose supplements made with non-GMO ingredients. Although major scientific organizations have concluded that approved GMO foods currently on the market are as safe as their conventional counterparts, plant scientists engineer many GMO crops to tolerate herbicides such as glyphosate.
Some consumers prefer to limit exposure by choosing products that carry the Non-GMO Project Verified seal, are labeled as non-GMO, or are certified organic.
Allergen-Friendly Formulas
If you have food allergies or sensitivities, look for supplements labeled free of common allergens such as:
- Gluten
- Dairy
- Soy
- Corn
- Shellfish
- Peanuts
Many premium brands also label their products as hypoallergenic.
Capsules vs. Tablets
I generally prefer capsules over tablets. Capsules typically require fewer binders and coatings, dissolve more easily, and often contain fewer inactive ingredients. However, a well-made tablet can still be an excellent choice if it has been tested for proper disintegration and dissolution.
Carrier Oils
When purchasing softgels, look for carrier oils such as:
- Olive oil
- MCT oil
- Coconut oil
- Sunflower oil
If you avoid GMOs, you may also wish to avoid softgels made with conventional soybean or canola oil unless they are specifically labeled non-GMO.
The professional brands of High-Quality Multivitamins that I trust and recommend are:
Many of the brands listed above are available through my online Fullscript dispensary. Click any product above to access my practitioner pricing and save on high-quality supplements from trusted brands. Simply create a free Fullscript account using your name and email address to receive the discounted pricing.
You can also find high-quality store-bought brands on Amazon:
As a clinician, I choose professional grade supplements since they tend to provide more bioavailable nutrient forms which my clients appreciate. Dietary changes can take a long period of time, and high-quality supplements help to bring about more immediate effects than with food alone.
Points to remember about high-quality multivitamins:
- Nutrients come from whole foods, while synthetic nutrients are created in the lab.
- A supplement does NOT replace a high-quality real food diet. Fruits, vegetables, and grains contain fiber and antioxidants which are not usually found in a multi-vitamin/mineral supplement
- Professional grade supplements can be more expensive, but this is a case of “you get what you pay for”
- Take your supplements with food for better absorption since this provides additional cofactors and fat for better absorption of the fat-soluble vitamins and nutrients.
- Divide your multivitamin in two doses since water-soluble vitamins will just get excreted when in excess.
- Do not take a multivitamin with iron unless you are iron deficient. Even in this case, I recommend taking iron as a separate supplement so you can control the dosage.
Recommended Reading
Newsletter Sign-Up
Learn how plant-based diets can skyrocket weight loss, health & longevity!
Medical Disclaimer
The above statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure or prevent any disease. Check with your doctor or nutritionist before starting a new supplement program.
The Functional Nutritionist maintains this website for education, information, and communication purposes. Nothing on this website should be construed as a solicitation or promotion for any products, or for the use of any product in a particular way that goes against the laws and regulations of the country where the user is located.
Sources
- Blumberg JB, Frei BB, Fulgoni VL, Weaver CM, Zeisel SH. Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults. Nutrients. 2017;9(8):849. doi:10.3390/nu9080849.
- Blumberg JB, Bailey RL, Sesso HD, Ulrich CM. The Evolving Role of Multivitamin/Multimineral Supplement Use among Adults in the Age of Personalized Nutrition. Nutrients. 2018;10(2):248. doi:10.3390/nu10020248.
- National Institutes of Health. “Office of Dietary Supplements – Multivitamin/Mineral Supplements.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 8 July 2015, ods.od.nih.gov/factsheets/MVMS-HealthProfessional/.
- Office of Dietary Supplements – Vitamin E. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. Published 2018. Accessed September 4, 2018.
- The Non-GMO Project – Everyone Deserves an Informed Choice. Nongmoproject.org. https://www.nongmoproject.org/. Published 2018. Accessed September 4, 2018.
- USP. Usp.org. https://www.usp.org/. Published 2018. Accessed September 4, 2018.