How to choose a daily multivitamin in India: reading the nutrient table and %RDA

By Kraeuterhaus Sanct Bernhard India · Last checked 30 September 2026

To choose a daily multivitamin in India, compare products on five things: which vitamins and minerals are in the formula, how much of each one serving gives (the %RDA against ICMR-NIN 2020 values), whether that suits you as a man or a woman, the serving directions, and any overlap with other supplements or fortified foods you already take. Read the label, not the front of the pack: the nutrient table tells you far more than a headline number of ingredients.

Do you need a daily multivitamin?

A multivitamin is not a replacement for food. NIH's Office of Dietary Supplements puts it simply: some supplements can help you get adequate amounts of essential nutrients if you do not eat a nutritious variety of foods, but supplements cannot take the place of the variety of foods that matter for a healthy eating routine. [3]

People often look at a daily multivitamin when meals are irregular, the diet is limited, or they want a simple routine. If you have a medical condition, take medicines, or are pregnant or breastfeeding, ask your doctor or a registered dietitian which nutrients, if any, you need.

Step 1: Read the nutrient list

Start with the full list of vitamins and minerals, not the number on the front of the pack. Two products can both say "multivitamin" and contain very different things. Check whether the formula includes the nutrients you care about, for example vitamin D, vitamin B12, iron, zinc or calcium, and check the form (a capsule, a tablet or an effervescent tablet) and the number of units per serving.

As an example, the label of our Daily Vitamin Blend lists 13 vitamins (A, B1, B2, B5, B6, B12, C, D3, E, K, folic acid, niacin and biotin) and 11 minerals and trace elements (magnesium, iron, potassium, iodine, chloride, copper, chromium, molybdenum, selenium, zinc and calcium), each with its amount per capsule.

Step 2: Understand %RDA and the ICMR-NIN 2020 values

India's reference values for nutrients come from ICMR-NIN. Their 2020 report gives an Estimated Average Requirement (EAR), the median requirement, and a Recommended Dietary Allowance (RDA), the 97.5th percentile, which covers nearly all healthy people. [1] A %RDA figure on a label tells you how much of the RDA one serving gives.

FSSAI also sets a ceiling: in a health supplement, vitamins and minerals shall not exceed one RDA as specified by ICMR. [2] So a multivitamin sold as a health supplement in India is a top-up to your diet, not a megadose.

Here are selected ICMR-NIN 2020 RDAs for adults, as given in the report's comparison tables: [1]

Nutrient	Men (RDA 2020)	Women (RDA 2020)
Iron	19 mg	29 mg
Zinc	17 mg	13 mg
Calcium	1,000 mg	1,000 mg
Vitamin D	600 IU	600 IU
Vitamin B12	2.2 µg	2.2 µg
Folate (DFE)	300 µg	220 µg
Vitamin C	80 mg	65 mg

Step 3: Work through a real label

The %RDA on a label is calculated against one reference value per nutrient, so it helps to do the arithmetic for yourself. Take these lines from the Daily Vitamin Blend label (per capsule):

• Iron 2.8 mg (14.7% RDA). That is 14.7% of 19 mg, the men's RDA. Against the women's RDA of 29 mg, the same 2.8 mg is about 10%.
• Zinc 5 mg (29.4% RDA). That is 29.4% of 17 mg (men). Against 13 mg (women), it is about 38%.
• Vitamin D3 5 µg (33% RDA). 5 µg is 200 IU, a third of the 600 IU RDA for both men and women.
• Vitamin B12 1 µg (45.5% RDA) and calcium 41 mg (4.1% RDA).

Two things follow. Many readers are surprised by the calcium figure, but calcium is bulky, and no single small capsule can hold much of it. And the %RDA varies from nutrient to nutrient, so "24 nutrients" never means 24 nutrients at a full daily amount. Look at the ones that matter to you.

Step 4: Check the directions and how it fits your routine

A supplement is easier to take regularly when the directions fit your day. Check the number of units per serving, whether to take it with food, and the storage instructions. For Daily Vitamin Blend, the label says: "Take one capsule daily after a meal or as prescribed by your healthcare professional." The label also asks you to store the jar dry, out of direct sunlight and below 25 °C, and to use it up in the 3 months after opening.

Step 5: Avoid doubling up

Add up what you already take. Many foods and drinks are fortified, and a second supplement may contain the same vitamins and minerals. NIH's Office of Dietary Supplements notes that you may get more of some nutrients than you think, and that more is not always better. [3] If you take more than one product, list them and show the list to your doctor or pharmacist.

Step 6: Check the label basics

Finally, check the FSSAI licence number, the veg or non-veg mark, the warnings and the manufacturer's details. Our 8-point guide to reading a supplement label in India explains each one.

About Daily Vitamin Blend

Daily Vitamin Blend is a once-a-day capsule with 13 vitamins and 11 minerals and trace elements, made to complement a balanced diet. The label shows each nutrient's amount and %RDA per capsule, and each jar holds 60 capsules. It is a German formula, made fresh in India, from a brand with German heritage since 1903. It is a health supplement, not for medicinal use. You can also browse our daily vitamins and wellness range.

Frequently asked questions

Does one capsule cover the full RDA for every nutrient?

No. The label gives a %RDA for each nutrient per capsule, and it varies: for example vitamin D3 33%, vitamin B12 45.5%, zinc 29.4%, iron 14.7% and calcium 4.1%. Check the table on the label for each nutrient.

Should men and women choose different multivitamins?

Their requirements differ for some nutrients. In the ICMR-NIN 2020 tables, women's RDA for iron is higher than men's (29 mg vs 19 mg), while men's RDA for zinc is higher (17 mg vs 13 mg). [1] Compare the label amounts with your own RDA, not just the printed %RDA.

Is it better to take a multivitamin with food?

Follow the label. Daily Vitamin Blend's label says to take one capsule daily after a meal or as prescribed by your healthcare professional.

Can I take a multivitamin with other supplements?

Check for overlap. If two products contain the same vitamins or minerals, the amounts add up. Ask your doctor or pharmacist, especially if you also take medicines. [3]

Is a multivitamin a medicine?

No. In India, multivitamins sold as health supplements are regulated as foods by FSSAI and may not claim to prevent, treat or cure a disease. [2]

This article is general information, not medical advice. Our products are health supplements, not medicines, and are not intended to diagnose, treat, cure or prevent any disease. Please read the label before use.

Sources

1. ICMR-National Institute of Nutrition. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), 2020. Tables 3 and 4. nin.res.in (PDF)
2. Food Safety and Standards Authority of India. FAQs on the Food Safety and Standards (Health Supplements, Nutraceuticals, Food for Special Dietary Use, Food for Special Medical Purpose, Functional Food and Novel Food) Regulations, 2016 (6 October 2020). fssai.gov.in (PDF)
3. NIH Office of Dietary Supplements. Dietary Supplements: What You Need to Know (consumer fact sheet, updated 4 January 2023). ods.od.nih.gov

Sources checked on 30 September 2026.