Ideal dosage of multivitamins and minerals: which is the best multi-vitamin on the market?

01/12/2014
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Blooness > Volume 1: Introduction to nutrition and diet > Part 2: Micronutrients > Minerals > Ideal dosage of multivitamins and minerals: which is the best multi-vitamin on the market?

When it's time to supplement vitaminsin mineralsWith so many brands, products and suggestions on the market, it's easy to feel lost. To help you make sense of it all, we've put together here an overall summary of recommended daily allowances (RDAs) as recommended by the public authorities from every vitamin and trace elements, and with product proposals that we consider to be the most reliable and highest quality on the market.

This article is a summary of the entire first part of the Guide Blooness, the ideal food guide. In this first part, we learned about macronutrientsand learned about the benefits of all micronutrients (vitamins and minerals) that are active in our bodies.

So, in the interests of clarity and synthesis, we have written this list of recommended dosages for each micronutrient, vitamin and mineral, as well as their known action in the bodyso you can choose your own multivitaminin the event that you decide to supplement your diet.

Of course, the recommendations are general, and it's up to each and every one of us to take stock of our health, and to consult a doctor in order to be as precise as possible in terms of supplementation !

It's not a question of recommending anything, but simply of list official recommendationsand compare these recommended daily allowances with multi-vitamins recognized as some of the best multi-vitamins on the market.

This content is part of the guide Blooness, the guide to the ideal human diet, the summary of which you can find here 🌱🥑

If you know of any other brands or products that are interesting in terms of dosage, don't hesitate to suggest them in the comments so that we can add them to the comparison!

Here is the list of recommended vitamin and mineral dosageswith a comparison of the best multi-vitamins on the market!

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This list of the best multivitamins and recommended daily allowances has been compiled and is current as of 2025.

The 4 multivitamins we compared

To make this summary, we have chosen 4 multivitamins that we consider to be the best on the market, namely :

Nutri & Cowhose brand has become a benchmark in supplements and dietary supplements, and whom we recommend to 100% for their quality/price ratio, the diversity of their products, and the high bioavailability of products such as the magnesium.
BiochronoThe brand of supplements associated with the world of chrononutrition, and an essential reference.
NutrimuscleThis is a brand of supplements and dietary supplements for sportsmen and women, but its multivitamins can also be consumed by more or less active people.
Unaewhich is a premium brand of supplements, probably one of the highest quality available, at an inevitably higher price, but which is justified by the quality of the products chosen.

Vitamin A

Skin, vision, antioxidant, cell differentiation.
Official recommendation: between 700 and 900 µg / day
Risk of deficiency: low.
Nutrimuscle: 1200 µg (150%)
Chrono Vita+: 780 µg (97.50%)
Nutri and co: 800 μg (100%)

Vitamin D3

Immunity, bones, muscles, general health.
Official recommendation: 600 IU / day (15 µg / day)
Emerging recommendation: at least 5,000 IU / day (125 µg / day)
Risk of deficiency: high.
Nutrimuscle 2,000 IU (50 µg). Also available as Vitamin D alone (2,000 IU).
Chrono Vita+ 200 IU (5 µg)
Nutri and co 1,000 IU (25 µg)

Vitamin E

Antioxidant, immunity, blood clotting, cardiovascular health, menstrual pain
Official recommendation: about 12 mg / day
Risk of deficiency: normal.
Nutrimuscle 36 mg (300%).
Chrono Vita+ 12 mg (100%).
Nutri and co 12 mg (100%).
Elite 22.4mg (187%).

Vitamin K1 and K2

Cell growth, cardiovascular health, bones.
Official recommendation: 75 µg / day.
Risk of deficiency: normal.
Nutrimuscle 50 µg (67%) of K1.
Chrono Vita+ : X.
Nutri and co 80 μg (107%) of K2.
Elite 100 μg (133%) in the form of K2 MK-7 (patented K2VITAL® microencapsulated).

Vitamin C

Antioxidant, immunity.
Official recommendation: 75 to 90 mg / day.
Risk of deficiency: normal.
Nutrimuscle 200 mg (250%).
Chrono Vita+ 80 mg (100%).
Nutri and co 80 mg (100%).
Elite 250 mg (312,50%)

Vitamin B1

Nervous system, muscles.
Official recommendation: 1.2 to 1.5 mg / day.
Emerging recommendation: up to 2.4 mg / day.
Risk of deficiency: normal.
Nutrimuscle 2 mg (182%).
Chrono Vita+ 1.40 mg (127.29%).
Nutri and co 2.2 mg (200%).
Elite 1.8mg (164%)

Vitamin B2

Nervous system, muscles, energy, cellular health.
Official recommendation: 1.4 mg / day.
Risk of deficiency: normal.
Nutrimuscle 2 mg (143%).
Chrono Vita+ 1.4 mg (100%).
Nutri and co 2.8 mg (200%).
Elite 1.8mg (129%)

Vitamin B3

Energy metabolism, mucous membranes, sex hormones and psychological functions.
Official recommendation: 16 mg / day.
Risk of deficiency: normal.
Nutrimuscle 20 mg (125%).
Chrono Vita+ 16 mg (100%).
Nutri and co 16 mg (100%).
Elite 18 mg (113%)

Vitamin B5

Tissues, steroid hormones, metabolism, physical and psychological functions.
Official recommendation: 6 mg / day.
Risk of deficiency: normal.
Nutrimuscle 10 mg (167%).
Chrono Vita+ 6.70mg (111.67%).
Nutri and co 6 mg (100%).
Elite 7 mg (117%)

Vitamin B6

Physical and psychological functions, nervous system, red blood cell renewal, energy metabolism, immunity, metabolism of proteins and glycogen.
Official recommendation: 1.5 mg / day.
Risk of deficiency: normal.
Nutrimuscle 2.4 mg (171%).
Chrono Vita+ 1.70 mg (121.43%).
Nutri and co 2 mg (143%).
Elite 2 mg (143%)

Vitamin B8

Metabolism of macronutrientstissues, nervous system
Official recommendation: 50 µg / day.
Risk of deficiency: normal.
Nutrimuscle 150 µg (100%).
Chrono Vita+ 50 µg (100%).
Nutri and co 51 µg (100%).
Elite 150 µg (300%)

Vitamin B9

Cell growth, red blood cells, immunity, nervous system.
Official recommendation: 200 µg / day.
Risk of deficiency: normal.
Nutrimuscle 200 µg (100%) in the form of L-methylfolate, a recommended form.
Chrono Vita+ 200 µg (100%).
Nutri and co 200 µg (100%) in the form of Quatrefolic®, a recommended form.
Elite 300 µg (150%) in the form of natural methylfolates (recommended form).

Vitamin B12

Immunity, nervous system, energy metabolism, recovery.
Official recommendation: 2.7 µg / day.
Risk of deficiency: normal, high in vegetarians.
Nutrimuscle 3 µg (120%).
Chrono Vita+ 2.5 µg (100%).
Nutri and co 2.7 µg (100%)
Elite 2.8 µg (112%)

Magnesium

Cell division, nervous system, energy metabolism, physical and mental recovery, protein synthesis, bones...
Official recommendation: 375 mg / day.
Risk of deficiency: high, especially in athletes and hyperactive people.
Nutrimuscle : X. Available as magnesium supplement, 58.5 MG / capsule. Magnesium citrate (Recommended form).
Chrono Vita+ 120 mg (32%). Magnesium oxide.
Nutri and co 150 mg (40%). UltraMag® (Recommended form).

Zinc

Cell division, oxidative stress, DNA synthesis, macronutrient metabolism, vision, fertility, bone, tissue.
Official recommendation: 10 mg / day.
Risk of deficiency: normal, high in vegetarians.
Nutrimuscle : X. Also available zinc 11 mg (110%).
Chrono Vita+ 10.16 mg (101.60%).
Nutri and co 10 mg (100%).
Elite 15 mg (150%)

Selenium

Oxidative stress, immunity, spermatogenesis, thyroid, tissues.
Official recommendation: around 55 µg / day.
Risk of deficiency: normal.
Nutrimuscle : X. Available as a separate supplement at 55 µg (100%).
Chrono Vita+ 10.16 mg (101.60%).
Nutri and co 30 µg (54%).
Elite 50 µg (91%)

Iodine

Thyroid hormones, reproduction, blood cells, muscles and nervous system.
Official recommendation: 150 µg / day.
Risk of deficiency: Low.
Nutrimuscle : X.
Chrono Vita+ : X.
Nutri and co 10 µg (6.7%).
Elite 150 µg (100%).

Phosphorus

Bones, teeth, energy metabolism.
Official recommendation: 750 mg / day.
Risk of deficiency: low.
Nutrimuscle : X.
Chrono Vita+ 53.91 mg (7.70%).
Nutri and co : X.

Calcium

Bones, teeth, muscles, coagulation, cell division.
Official recommendation: 1,000 mg / day.
Risk of deficiency: low.
Nutrimuscle : X.
Chrono Vita+ 71.40 mg (8.93%).
Nutri and co : X.

Iron, copper and manganese

Deemed pro-oxidant by some professionals, these minerals have not been voluntarily measured at Nutri and Co or Elite. On the other hand iron was measured at 73.71% of the nutritional reference value in Chrono Vita+ and copper at 100.02% of the NRV.

Cofactors and miscellaneous

Some multi-vitamins include the following in their composition cofactors. Cofactors are chemical compounds that are not proteinaceous but which are necessary for the biological activity of proteins.

Cofactors can be either mineral in nature (iron, sulphur, etc.) or organic, in which case they are called coenzymes (e.g. the famous coenzyme Q10).

Here are some of the cofactors touted by some multi-vitamin manufacturers, and which can be found in those listed below.

N-Acetyl-Cysteine 180 mg

Advantages: antioxidant
Nutri and Co 180 mg
Elite 300 mg

CoEnzyme Q10

Advantages: antioxidant
Nutri and Co 30 mg
Elite 50 mg

Quercetin

Advantages: antioxidant
Nutri and Co 20 mg
Elite 400 mg

Lutein

Interests: antioxidant and eye health
Nutri and Co 7 mg
Elite 10 mg

Lycopene

Advantages: antioxidant
Nutri and Co 1 mg
Elite 15 mg

Miscellaneous

Nutri and Co :

Alpha Lipoic Acid (R form) 50 mg. Antioxidant and energy metabolism.
Rutin (S. japonica extract) 32 mg. Antioxidant, anti-inflammatory, vasoprotective and antithrombotic properties.
Hesperidin (citrus extract) 32 mg. Antioxidant and vasculoprotective properties.

Elite :

Choline (patented form Cognizin®) 250 mg. Cognitive functions.
L-carnitine (L-carnitine tartrate) 1000 mg. Energy.
Chondroitin sulfate (patented plant form Mythocondro®) 900 mg. Joints.
Zeaxanthin 5 mg. Antioxidant.
Glycine 9000 mg. Joints, antioxidant, etc...
Organic bilberry extract 400 mg
Organic ginger extract 500 mg
Dried extract of organic green tea leaves 1167 mg
Organic Ginkgo Biloba extract 200 mg
Fibers from organic farming 6600 mg
Fructo-oligosaccharides 300 mg.

Conclusion

Each multivitamin has its own dosageYour choice will inevitably depend on your health check-up, your doctor's advice, your objectives, and certainly also your beliefs and your budget.

In any case, whatever your choice, these products are recognized as being of the highest quality. high quality.