How to read a multivitamin label
The front of the box lists how many vitamins and minerals are inside. The useful information is on the back, in the nutrition table. Check four things there.
First, the daily dose. Our capsule formulas are three capsules a day, and the table refers to all three. One capsule gives a third of each figure.
Second, the amount and the % NRV. NRV is the reference intake for adults set in Regulation (EU) No 1169/2011. A product may use a nutrient's health claim only if the daily dose gives at least 15% of its NRV. Above 100% the extra percentage does not unlock any further claim. You can check any percentage yourself: divide the amount by the NRV.
Third, the form. Vitamin D appears as D3 (cholecalciferol). Folate comes as folic acid or as 5-methyltetrahydrofolate, sold under names such as Quatrefolic®. Vitamin B12 is often cyanocobalamin, and vitamin K may be K2 as MK-7. For minerals, the label should state the amount of the element itself, for example zinc, not the weight of zinc gluconate.
Fourth, the extras. Plant extracts, coenzyme Q10, collagen or lutein in a multivitamin carry no authorised health claims. They make the ingredient list longer without adding any claim.
Our multivitamins side by side
| Nutrient (NRV) | Osavi for Men, 3 capsules | Osavi for Women, 3 capsules | Yango for Men, 15 ml |
|---|---|---|---|
| Vitamin A (800 µg) | 800 µg | none | 800 µg |
| Vitamin D (5 µg) | 50 µg | 50 µg | 20 µg |
| Vitamin C (80 mg) | 120 mg | 120 mg | 300 mg |
| Vitamin E (12 mg) | 60 mg | 50 mg | 12 mg |
| Vitamin B6 (1.4 mg) | 6 mg | 6 mg | 10 mg |
| Vitamin B12 (2.5 µg) | 100 µg | 100 µg | 100 µg |
| Folate (200 µg) | 400 µg, Quatrefolic® | 600 µg, Quatrefolic® | 400 µg, folic acid |
| Iron (14 mg) | 3.5 mg | 7 mg | none |
| Zinc (10 mg) | 15 mg | 10 mg | 7 mg |
| Selenium (55 µg) | 200 µg | 200 µg | 55 µg |
| Iodine (150 µg) | 150 µg | 150 µg | 75 µg |
| Magnesium (375 mg) | 64 mg | 60 mg | 56 mg |
| Calcium (800 mg) | 120 mg | 140 mg | 120 mg |
| Vitamin K (75 µg) | none | none | 75 µg |
Why magnesium and calcium are low in every multivitamin
Minerals such as magnesium and calcium are needed in hundreds of milligrams, and their compounds are bulky. A capsule or a spoonful of liquid has room for only a fraction, so all three formulas give 15 to 18% of the NRV. If you want more, a separate magnesium product fills the gap without overlapping much.
Upper limits when you combine products
The high percentages for B vitamins and vitamin D are normal in multivitamins, but they add up with other supplements. EFSA's tolerable upper intake levels for adults are 100 µg of vitamin D, 12 mg of vitamin B6, 255 µg of selenium and 25 mg of zinc a day from all sources. If you also take vitamin D, a B complex or zinc, add the figures from every label.
Men, women or children
The men's formulas have more zinc and less or no iron. The women's formula has more iron and folate, no vitamin A, and a label that excludes women of childbearing age. Read more on vitamins for men and vitamins for women. We have no multivitamin for children at the moment; the products made for them are under vitamins for kids.
Questions
Which multivitamin should I choose?
First check that the label allows your age and situation. Then compare the nutrients you care about in the table, and finally the price per day.
Is a higher % NRV better?
No. From 15% the claims apply, and beyond 100% the extra brings no further claim. Very high figures matter mainly when you add other products.
Capsules or liquid?
The nutrients are the same kind; the choice is about convenience. Capsules travel easily, and the Yango liquid is measured and diluted in water.
When should I take a multivitamin?
All three labels say after a meal. Fat in the meal helps with vitamins A, D, E and K, which dissolve in fat.
Can I take a multivitamin every day?
Yes, that is how the daily dose on the label is meant. Do not double it.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- Directive 2002/46/EC on food supplements
- EFSA (2023): Scientific opinion on the tolerable upper intake level for vitamin D
- EFSA (2023): Scientific opinion on the tolerable upper intake level for vitamin B6
- NIH Office of Dietary Supplements: Multivitamin/mineral supplements
Content reviewed by Inese Kalniņa, dietitian.
2026-08-05