Multivitamin vs Individual Vitamins - What Is The Best Option?

In a perfect world, we'd get all the nutrients we need from our food.

We'd eat a healthy diet every day, effortlessly breezing through our daily nutrient requirements.

But the reality is, most people don’t come close to getting the necessary vitamins and minerals from their diet. Which, if left unchecked, could eventually lead to a deficiency.

For most people, it's simply a case of having the time.

We're busy people with busy lives, and finding time to stock the cupboards with fresh organic produce, grown in nutrient-rich soil, isn't the easiest. And when it comes to cooking, of course preparing meals from scratch is up there on our wish-list—but for most of us, quick and convenient is often the only option.

When it comes to obtaining the vitamins and minerals we need, dietary supplements can certainly help.

But it’s important to remember that supplements aren’t a substitute for a poor diet.

Supplements are there to complement a balanced diet, not replace it.

So, when it comes to filling nutritional gaps, which should you choose: multivitamin supplements or individual vitamins and mineral supplements?

We’re here to break it down and help you decide whether a multivitamin or individual nutrients are the best option for you.

Do Vitamin and Mineral Supplements (Multivitamins) Work?

If you dig into the research on multivitamins, there's a lot of conflicting information. Some sources suggest multivitamins are effective, while others disagree. ^(1-3).

But whether it's a multivitamin or individual supplements that you're considering, there are a few factors to consider before you get started:

Synthetic vs. natural

A multivitamin is designed to pick up where food left off and fill nutritional gaps in the diet. But one of the big problems with most multivitamins is that nutrients are delivered in a form that the body doesn't recognize.

In order for the body to use a nutrient optimally, it has to be chemically similar to those found in food. NutriGenesis® technology, however, provides nature-identical vitamins and minerals to maximize absorption and bioactivity. That means you don't need to worry about popping back a slew of synthetic nutrients that your body just won't recognize.

Inhibited absorption

How much of a nutrient your body absorbs is also key to an effective multi. There are certain nutrients that, when taken together, inhibit the absorption of another.

Timing

Certain foods can inhibit the absorption of vitamins and minerals, while other foods can enhance it. For example, vitamin C enhances iron absorption, whereas caffeine can interfere with calcium. When supplementing nutrients, you need to be mindful of when you're supplementing and with what to achieve optimal absorption and efficacy.

Although having a good multivitamin in your stack does offer several benefits, most conventional multis are better in theory than in practice. They promise a "quick fix" by delivering sub-par nutrients that your body doesn't recognize.

Not all supplements are created equal, so it’s essential to choose wisely if you want an effective one.

First and foremost, good nutrition starts with diet.

From there, you can add a multivitamin tailored to your needs or individual nutrients to address any gaps.

However, they should be taken at the right time and in the proper amounts to support optimal health and performance.

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What Should You Take?: Multivitamin vs Individual Vitamins

There's no denying that supplementing your vitamins à la carte has some benefit over a multivitamin. While excess water-soluble vitamins (vitamin C and B vitamins) are excreted in urine, too many fat-soluble vitamins can accumulate in the body.

That said, the reality is that most of us just don't get enough nutrients, period.

So, overdoing it with a daily multivitamin—where you’re not mega-dosing—is unlikely. In fact, studies suggest that excessive intake is more likely to happen when people use a multivitamin alongside other individual supplements⁽⁴⁾.

One of the benefits of taking individual nutrients is that you can tailor your intake to meet specific needs. For example, if you’re low in a particular vitamin, like vitamin D, the amount in a multivitamin might not be enough to boost your levels. Or it might be the wrong form of vitamin D.

Or maybe you've ramped up your exercise routine, and now you need more B vitamins and vitamin C to support energy production and recovery. With individual vitamins, you have complete control over your dose.

On the other hand, a high-quality multivitamin is great for supporting nutrient maintenance—if you're taking your multi regularly and following a balanced diet, chances are you won't encounter deficiencies. And it's ultra-convenient—just a few capsules a day to maintain optimal health and nutrient levels.

However, most multivitamins available in stores aren't suitable for everyone—they're designed for the general population, but not everyone's needs are the same.

Who Should Consider Individual Supplements?

While a quality multivitamin will cover most bases, certain groups may benefit more from individual supplements. Here’s a breakdown of who might need them:

Athletes and Active Individuals

Increased physical activity demands more nutrients, especially electrolytes like potassium and magnesium, as well as B vitamins to support energy production and muscle function.

Pregnant and Breastfeeding Women

Pregnancy and breastfeeding significantly increase the need for specific nutrients like iron, iodine, and calcium, which might not be adequately covered by a general multivitamin.

Older Adults

As we age, the body’s ability to absorb certain nutrients, like vitamin B12 and calcium, diminishes. Older adults may benefit from additional supplementation to prevent deficiencies.

Individuals with Dietary Restrictions

Vegans and vegetarians might need extra vitamin B12, iron, and zinc, while those avoiding dairy may need additional calcium and vitamin D.

People with Health Conditions

Conditions such as hypothyroidism (which may require more iodine) or anemia (which requires higher iron intake) can make standalone supplementation essential.

Ultimately, the best approach depends on your unique nutritional needs and lifestyle. Whether you opt for a comprehensive multivitamin or targeted individual supplements, the key is to choose high-quality products that support your health goals.

How to Spot a Quality Multivitamin

If you decide an all-in-one approach is best for your needs, make sure you're not wasting your money on a generic multi.

If you've heard people say taking a multivitamin is a waste of money - they're not necessarily wrong.

Because most off-the-shelf supplements contain isolated forms of nutrients that are not readily absorbed by our body. Our body doesn't know what to do with it, and therefore it ends up down the toilet.

Other points worth taking note of are:

Dosages

Many supermarket multivitamin formulas will include micro doses of certain minerals in order to be able to claim a full spectrum product. But in reality, those minerals are not anywhere near the amount that is considered a therapeutic dose. So it will be doing very little, if anything for you.

Number of Nutrients

Whilst you want to be getting as many benefits as possible from your multi...

The supplement with the highest number, isn't always the best.

You have to wonder what dosages have been cut in order to 'fit' all of those nutrients in. As mentioned, therapeutic dose refers to the amount you need to produce a positive outcome.

The Most Advanced Formulas

Many off-the-shelf supplements are created in high batch volumes. There's huge buying power with bigger supermarket giants. Contracts get locked in, ingredients are ordered, and the juggernaut's wheels start turning.

In these cases, ingredient quality can vary drastically. And you may not be getting the quality your body needs and deserves.

The other problem with this is that reformulations based on customer feedback, or new research—can't be acted upon. Because the contract is set, the ingredients are ordered and there's no room for movement.

Which means any emerging research that could be beneficial to the consumer, is not pushed to the product any time soon. Meaning you won't be getting the most advanced formula, based on the most up-to-date research.

Invest in a highly bioavailable form such as NutriGenesis® Multi. It's specifically designed with male and female needs in mind to deliver the purest nutrients that support full-body performance and hormonal balance.

What to Look Out For in a Single Nutrient

Check for Potential Interactions

Single nutrient supplements can sometimes interfere with the absorption or function of other nutrients. For example, high doses of zinc can inhibit copper absorption⁽⁵⁾, and excessive calcium can affect magnesium uptake⁽⁶⁾.

Likewise check for overall nutrient balance. Taking too much vitamin D without enough vitamin K can affect calcium metabolism⁽⁷⁾. Be mindful of how a single nutrient supplement fits into your overall nutrient intake.

Consider consulting with a healthcare professional to ensure there are no negative interactions, especially if you're already taking other supplements or medications.

Look for Bioavailable Forms

Not all forms of a nutrient are absorbed equally well by the body. For example, magnesium citrate is more bioavailable than magnesium oxide, and methylated forms of B vitamins are often better absorbed and utilized than their synthetic counterparts. Choosing the right form can significantly impact the supplement's effectiveness.

Ensure Third-Party Testing and Quality Assurance

High-quality brands will have their products third-party tested for purity and potency. Look for certifications like NSF International, USP, or Clean Label Project®. This guarantees that what’s on the label matches what’s in the bottle, without contaminants or unnecessary fillers.

Compare Formulations and Absorption

Sometimes, single nutrient supplements can use more advanced delivery systems (such as liposomal formulations or time-release capsules) that aren't feasible in a multivitamin. Compare these features to ensure you’re getting the most effective product.

Recommended Multivitamin: Performance Lab® NutriGenesis® Multi

Performance Lab Nutrigenesis® Multi Supplies 24 nutrients, including 100%+ Daily Value of 15 key vitamins and essential minerals. All the nutrients you need to fill dietary gaps associated with health concerns

All NutriGenesis® vitamins and minerals include whole-food cofactors. They mirror the nutrient structure of whole foods, and therefore may be easy for the body to recognize, digest and utilize.

• Delivered in 100% plant-based, prebiotic-infused, gluten free NutriCaps® for digestive health and comfort
• Ultraclean Performance Lab® design: No synthetic additives, colors or preservatives of any kind. Dairy free, gluten free and non-GMO.
• High quality: Undergoes third party testing for trusted nutrition precision. If your multivitamin does not undergo third party testing, it may not deliver what you expect.

Find out more about NutriGenesis® technology.

Shop Performance Lab® NutriGenesis®

Recommended Vitamins and Minerals: Performance Lab® NutriGenesis® Vitamins and Minerals Supplements

For targeted or additional support Performance Lab® Vitamins and Minerals are carefully crafted, highly bioavailable supplements. Each individual ingredient and complex formula is sourced from clean, eco-friendly ingredients that work harmoniously with your body.

Our range of individual vitamins and minerals is designed to address specific nutritional needs and deficiencies, whilst giving you the flexibility to supplement with precision.

Whether you're seeking immune support, enhanced energy, or improved mental clarity, each product is optimized for absorption and effectiveness.

• B-Complex: A comprehensive blend of essential B vitamins, this stack fuels energy production, supports cognitive function, and enhances mood—perfect for mental clarity and vitality.
• Magnesium: Known as the "mind + body mineral duo," this premium formula supports over 300 enzymatic functions in the body, promoting strong muscles, bones, and a calm mind.
• Zinc: Often dubbed the "health and beauty mineral," zinc promotes skin health, immunity, and vitality, while also supporting hair, nails, and overall wellness.
• Selenium: A fast-acting antioxidant, selenium protects cellular health and supports DNA production, promoting longevity, immune function, and overall vitality.
• Potassium: This advanced formula supports cardiovascular and nervous system health while regulating fluid balance and muscle function, essential for heart health and blood pressure.
• Iron Complex: Boosted with vitamin C for optimal absorption, our iron formula enhances everyday energy, cognitive function, and immune health, ideal for those prone to iron deficiency.
• Iodine: Tailored for thyroid support, iodine ensures efficient metabolic function, promoting energy, vitality, and overall well-being.
• Calcium: Triple-stacked for maximum impact, calcium supports bone and heart health, while enhancing energy levels and promoting a brighter mood.

Each of these single-nutrient supplements is crafted with the same care and attention to quality as our multivitamins. They provide a focused, flexible approach to supplementation, allowing you to address your unique health needs with precision.

Shop Performance Lab® Vitamins & Minerals