Do I Need a Multivitamin? An Honest UK Answer
An honest answer from a company that sells them: what the NHS actually advises on vitamin D, folic acid and B12, when a multivitamin is a reasonable hedge, and when you can skip it.
By the GUUDIES Editorial Team · Updated 26 October 2026 · Claims checked against the GB Nutrition and Health Claims Register; sources below.
Disclosure: GUUDIES makes a daily gummy pouch that includes a multivitamin gummy. This is an honest answer from a company that sells them, including when you probably do not need one.
The short answer: if you eat a varied diet, the NHS says you can probably get most of the vitamins and minerals you need from food, so you may not need a multivitamin. The clear exceptions are vitamin D for everyone in autumn and winter, folic acid before and in early pregnancy, and vitamin B12 if you eat no animal products.
What UK Guidance Actually Says
Official advice is far more specific, and far more restrained, than supplement marketing. The NHS says most people should be able to get the vitamins and minerals they need by eating a varied and balanced diet (NHS). It then names a few situations where a supplement is advised.
| Who | What the NHS advises |
|---|---|
| Everyone in the UK | Consider 10µg of vitamin D a day in autumn and winter |
| People who get little sun, such as those who are often indoors or cover their skin, and people with dark skin | Consider 10µg of vitamin D a day all year round |
| Anyone who could become pregnant, until 12 weeks of pregnancy | 400µg of folic acid a day, starting before conception |
| Pregnant people | Avoid supplements containing vitamin A (retinol) |
| Vegans | A reliable source of vitamin B12, from fortified foods or a supplement |
Sources: NHS vitamin D, NHS pregnancy, NHS vitamin B.
Vitamin D, for everyone, in winter
This is the clearest case. From October to early March, the sun in the UK is not strong enough for your skin to make vitamin D. It is unusual for public health guidance to suggest a supplement to the whole population, which tells you how settled this one is. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscle function.
Folic acid, before and during early pregnancy
Advised for anyone who might become pregnant, starting before conception rather than after a positive test. Some people are advised to take a higher dose, so speak to your GP or midwife.
B12, on a plant-based diet
Vitamin B12 does not occur naturally in fruit, vegetables or grains, so a reliable source is needed if you eat no animal products.
Where It Is Genuinely Arguable
Between the clear cases and the marketing there is a large middle ground where the honest answer is "it depends on you". If you work shifts, if your vegetable intake is realistically two portions rather than five, if you have cut out a food group, if you are going through a stretch where cooking properly is not happening, or if you are older and eating less overall, a multivitamin can be a reasonable hedge. Not a fix, a hedge.
The mistake is seeing it as insurance that makes everything else not matter. It does not. No supplement makes up for four hours of sleep.
Do I Need a Multivitamin? Questions Worth Asking Yourself
- Am I eating vegetables most days, or telling myself I am?
- Have I removed a food group, and did I replace what it provided?
- Is it autumn or winter, and am I taking vitamin D?
- Could I become pregnant?
- Am I taking something specific for a reason, or a bit of everything just in case?
- Have I had a blood test, or am I guessing?
That last one matters most. If you think you are low in something, or you have symptoms such as ongoing tiredness, ask your GP rather than buying a supplement for a deficiency you have assumed.
The Case Against, Taken Seriously
Several arguments against routine multivitamins deserve a hearing. Whole foods deliver nutrients alongside fibre and other compounds, in combinations a supplement cannot copy. Taking a supplement can make some people feel covered and eat worse. And the fat-soluble vitamins, A, D, E and K, are stored rather than flushed out, so more is not automatically better. The NHS advises adults not to take more than 100µg of vitamin D a day, and pregnant people to avoid vitamin A supplements altogether.
None of that means supplements are useless. It means the honest claim is narrower than the category usually makes it.
If You Decide You Do Want One
- Vitamin D at 10µg or more.
- Every nutrient listed with its amount and % NRV.
- Doses close to 100% NRV, not huge multiples you do not need.
- B12 if you eat little or no animal food.
- Check the vitamin A and iron content against your own needs.
- A format you will still be taking in six months.
A multivitamin is a floor, not a ceiling. It covers the gap between the diet you intend to eat and the one you actually eat during a bad month. If your diet is genuinely good and it is July, you may not need one.
Where GUUDIES Fits
GUUDIES is one daily pouch of six pectin-based gummies for adults. The Daily Greens+ gummy carries 14 vitamins and minerals, including 20µg of vitamin D3 (400% NRV), 24µg of vitamin B12, 80mg of vitamin C, 38µg of iodine and 2.75mg of zinc. Vitamin D contributes to the normal function of the immune system, and vitamin B12 contributes to the reduction of tiredness and fatigue. It does not contain folic acid, iron, calcium, magnesium or omega-3, and it does contain vitamin A as retinol, so it is not suitable if you are pregnant or trying to conceive. Speak to your GP or pharmacist if you take medication or have a medical condition.
The other five gummies are Marine Collagen with biotin, Mushroom Mix, ACV, Sea Moss and Metabolic. Five of the six are vegan; Marine Collagen contains fish. Each gummy has about 0.4g of sugar. Every dose is on our ingredients page. Current prices and plans are on the product page.
Common Questions
Do I need a multivitamin if I eat healthily?
Probably not, apart from vitamin D in autumn and winter. The NHS says most people can get what they need from a varied, balanced diet.
Who should take a multivitamin?
It can be a reasonable choice if your diet is limited, you have cut out a food group or you want one simple habit. Specific supplements are advised for vitamin D, folic acid before pregnancy and B12 for vegans.
Is it bad to take a multivitamin every day?
Not usually, if the doses are sensible and you are not doubling up with other supplements. Fat-soluble vitamins such as A and D have upper limits.
Should I get a blood test before taking vitamins?
If you think you are low in something or have symptoms, ask your GP. A blood test is the only way to know.
Can I take a multivitamin when pregnant?
Only one designed for pregnancy. Avoid supplements containing vitamin A (retinol), take 400µg of folic acid, and speak to your GP or midwife.
Sources
- NHS, Vitamins and minerals: nhs.uk
- NHS, Vitamin D: nhs.uk
- NHS, Vitamin B: nhs.uk
- NHS, Vitamins, supplements and nutrition in pregnancy: nhs.uk
- GB Nutrition and Health Claims Register: gov.uk
Related Reading
How to Choose Gummy Vitamins · Best Multivitamin for Men UK · Vitamin D UK Winter Guide · How Much Vitamin D Should I Take?
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