Vegan and vegetarian multivitamins: what to check first.

Quick answer. For a vegan multivitamin in the UK, check four things: the vegan label itself, the source of the vitamin D (the NHS says to "read the label to ensure the vitamin D used in a product is not of animal origin"), the amounts of the nutrients the NHS says are harder to get on a vegan diet, which are vitamin D, vitamin B12, iodine, selenium and calcium, and the allergens. For a vegetarian multivitamin the NHS highlights iron and vitamin B12. There is no single best product. Immufix, which we make, is vegetarian, the Orange flavour is also vegan, and it contains soya.

What should a vegan multivitamin contain?

The NHS guide to the vegan diet says "you can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements." It advises vegans to "have fortified foods or consider supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium and calcium".

That list is the place to start when you read a label. A product does not have to cover all five, and fortified foods count too, but you should know which ones it covers and in what amounts. The table puts the NHS figures for adults next to what is in a 25g serving of Immufix, so you can see where it does and does not reach them.

NHS figures are from its pages on vitamin D, B vitamins, iodine, selenium and calcium. Immufix amounts are from our label. Our guide to what NRV means explains the percentages.

Vitamin D: check the source.

Vitamin D is the nutrient where the source matters most to vegans. The NHS vegan guide says: "Read the label to ensure the vitamin D used in a product is not of animal origin." On a product labelled vegan, the FSA definition below covers every ingredient, vitamin D included. If a supplement has no vegan wording, look at the ingredients list or ask the brand. The amount matters too. The NHS says everyone "should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter."

Vitamin B12: check the amount.

The NHS vegan guide says: "Sources for vegans are limited and a vitamin B12 supplement may be needed." It lists fortified breakfast cereals, unsweetened soya drinks fortified with B12, and fortified yeast extract and nutritional yeast flakes as vegan sources. The NHS B vitamins page says adults aged 19 to 64 "need about 1.5 micrograms a day of vitamin B12". Check whether a multivitamin reaches that, or whether you will rely on fortified foods. Immufix contains 0.25µg, so it does not.

Iodine: check it is there.

The NHS iodine page says that if you follow "a strict vegan diet and do not eat any fish, eggs, cows' milk or other dairy products, then you may want to consider foods fortified with iodine or consider taking an iodine supplement." It also notes that some plant-based drinks are fortified: "Check the label to see if it includes iodine."

What does a vegan label mean in the UK?

The Food Standards Agency's advice for consumers says "a vegan label on a food product means that no ingredients of animal origin were intentionally used in the making of the product." It adds that "the term 'vegan' is not defined in food law", and that a vegan label "should not be confused with food safety labelling."

That second point matters if you have an allergy. The FSA says that if you have an allergy or intolerance to "milk, eggs, crustaceans, fish or molluscs, you should never assume a product labelled as vegan is safe to eat", because vegan food can be made where those foods are present. Look for a "may contain" statement as well as the vegan wording.

What is the best vegetarian multivitamin in the UK?

There is no single best one. The right product depends on what you eat. The NHS guide to the vegetarian diet says "vegetarians need to make sure they get enough iron and vitamin B12 in their diets." On B12, it says "if you regularly eat eggs or dairy products, you probably get enough. But if you only eat a small amount or avoid all animal products, it's important to have a reliable source of vitamin B12 in your diet."

So for a vegetarian, the checks are:

• The vegetarian wording, and the full ingredients list, including any capsule shell or coating.
• Iron and B12 amounts, read alongside how much egg, dairy and fortified food you eat.
• Vitamin D, against the NHS 10µg advice for autumn and winter.
• Allergens, including milk and eggs if you avoid them.
• Price per serving, worked out as pack price divided by daily servings.

Our guide on how to choose a multivitamin covers the general checklist in more detail.

Which allergens should I check?

The FSA lists 14 regulated allergens that must be emphasised in the ingredients list of pre-packed food, including "soybeans", "milk", "eggs", "celery" and "cereals containing gluten". Soya appears in several foods on the NHS vegan list, such as soya drinks, yoghurts and tofu, so anyone with a soya allergy should check every label. Immufix contains soya.

If you have a medical condition, take medication, or are pregnant or breastfeeding, ask a GP or pharmacist before choosing a supplement.

Where Immufix fits.

Immufix is our product. Both flavours are vegetarian and gluten free, the Orange flavour is also suitable for vegans, and it contains soya. One 25g scoop goes into around 200ml of water once a day, and each serving has 9.9g of sugars. Iodine contributes to normal cognitive function and to the normal production of thyroid hormones and normal thyroid function. Selenium contributes to the normal function of the immune system. As the table shows, it does not provide the NHS amounts of vitamin D, vitamin B12 or calcium, so if you are vegan you will still want fortified foods or another source for those. Every amount and % NRV is on the science page.

The short version.

• The NHS lists vitamin D, vitamin B12, iodine, selenium and calcium as harder to get on a vegan diet. Check which a product covers, and how much.
• Check the vitamin D source: the NHS says to make sure it is not of animal origin.
• A vegan label means no animal ingredients were intentionally used. It is not an allergen guarantee, so read the "may contain" line.
• For vegetarians, the NHS highlights iron and vitamin B12.
• Immufix is our product: vegetarian, Orange also vegan, contains soya, and it does not cover the NHS amounts of vitamin D, B12 or calcium on its own.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition, are pregnant, breastfeeding or taking medication, speak to your GP or pharmacist before taking any food supplement.