How to choose vitamins and minerals
Start with what your diet may be missing, then compare the form, the dose and the label before you pick a bottle.
Forms: capsules, tablets, softgels and more
Most products come as capsules or tablets. Vitamins D3, E and A, as well as fish oil, usually come as softgels because they dissolve in oil. If you prefer not to swallow pills, look at chewables, lozenges such as NOW Foods B12, or our gummy supplements. Minerals also come in different compounds, for example magnesium glycinate, citrate or oxide, and zinc picolinate or citrate, which differ in mineral content and in how they sit on the stomach.
What to compare on the label
- Amount per serving: check the serving size, not just the number on the front. A 120-capsule bottle with a two-capsule serving gives 60 servings.
- Units: vitamin D may be listed in IU or mcg, and 125 mcg equals 5,000 IU.
- Elemental amount: for minerals, look for how much actual magnesium, zinc or iron each serving provides.
- Other ingredients: check the capsule type (vegetarian or gelatin) and any allergen notes if they matter to you.
How people typically use them
Many people take vitamins and minerals with a meal, and fat-soluble vitamins such as D3, E and K2 are often taken with food that contains some fat. Follow the serving on the label, and add up your totals if you combine a multivitamin with single nutrients like zinc, iron or vitamin D. If you are pregnant, take medication or have a health condition, speak with your doctor or pharmacist first.
Frequently asked questions
Which magnesium should I choose?
It depends on your goal and how your stomach handles each form. Our guide to magnesium glycinate vs malate vs threonate vs citrate explains the differences.
Why are vitamin D3 and K2 often combined?
Vitamin D contributes to the normal absorption of calcium, and vitamin K contributes to the maintenance of normal bones, so many formulas pair them. If you take blood-thinning medication, check with your doctor before using vitamin K.
Are your vitamins authentic?
Yes. We stock original products from established manufacturers, and you can check the batch number and expiry date on the packaging.
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