Vitamins

Vitamin groups in our range

Vitamins fall into two families. Vitamins A, D, E and K dissolve in fat, and the B vitamins and vitamin C dissolve in water. For shopping, what matters more is the unit and the reference value on the label. The table lists the NRV for adults from Regulation (EU) No 1169/2011, what to check on the pack, and the matching collection.

Vitamins by group of users

Some formulas are sold for a particular group. They are ordinary vitamin mixes, so judge them by the nutrient lines, not by the name on the front. We have Vitamins for Men, Vitamins for Women, Vitamins for Kids, Vitamins for Hair and Eye Vitamins and Lutein. In the hair and eye formulas the vitamins sit next to minerals or lutein, and each has its own % NRV line.

How to read a vitamin label

Start with the daily dose: how many capsules, tablets or spoonfuls the label counts as one dose. Then read the amount of each vitamin in that dose, in µg, mg or IU, and the % NRV beside it. A % NRV above 100 is normal for B12, biotin and vitamin D, because the reference values are small. You can check any percentage yourself: divide the amount by the NRV. For example, 50 µg of vitamin D is 1000% of a 5 µg NRV. The form in brackets tells you the compound used, and the line marked as the vitamin itself is the one that counts. Some vitamins appear under several names: vitamin D3 is cholecalciferol, B12 can be cyanocobalamin or methylcobalamin, and B9 is called folic acid or folate. When you compare products, look at the total amount of the vitamin, not the name.

Upper limits for vitamins

A bigger number is not a better one. EFSA has set tolerable upper intake levels for adults, counting food and supplements together: 100 µg (4000 IU) a day for vitamin D and 12 mg a day for vitamin B6. When you take more than one product, add up the amounts from each label.

EU health claims for vitamins

Regulation (EU) No 432/2012 allows these statements for products that provide at least 15% of the NRV of the vitamin per daily dose:

• Vitamin D contributes to the maintenance of normal bones.
• Vitamin D contributes to the normal function of the immune system.
• Vitamin B6 contributes to the reduction of tiredness and fatigue.
• Vitamin C contributes to the normal function of the immune system.
• Biotin contributes to the maintenance of normal hair.

Questions

Which vitamins do you stock?

Vitamin D3 in several doses, vitamin B12 and B-complex, biotin and multivitamins, plus formulas for men, women, children, hair and eyes. Vitamin C is mainly inside the multivitamins.

Multivitamin or single vitamins?

A multivitamin puts many nutrients in one dose, usually at a share of the NRV. A single vitamin gives you one nutrient at a dose you choose. Compare the nutrient lines of the product against what you already take.

When should I take vitamins?

No official guidance names a time of day. Many labels advise taking them with a meal, which suits vitamin D because it dissolves in fat. Follow the label of the product you buy.

Can I combine several vitamin products?

Add up the amount of each vitamin from every label and keep the total below the upper levels above. If you take medicines regularly, ask a pharmacist first.

How much is 4000 IU of vitamin D?

4000 IU equals 100 µg, which is 2000% of the 5 µg NRV and the same as the EFSA upper level for adults. See vitamin D3 4000 IU for the products.

Sources

• Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
• Regulation (EU) No 432/2012 (permitted health claims)
• EFSA: Overview of tolerable upper intake levels (summary tables)
• NIH Office of Dietary Supplements: Vitamin D
• NIH Office of Dietary Supplements: Biotin

Content reviewed by Inese Kalniņa, dietitian.

2026-07-15