When it comes to getting your daily dose of vitamins and minerals, a liquid multivitamin is an excellent option. Unlike capsules, liquid vitamins are absorbed quicker in your body, allowing for faster and more efficient nutrient delivery3.
Unfortunately in a market which is heavily saturated with options of varying quality, choosing the right option for yourself can quickly become overwhelming. This article provides some advice on how to select the right option for yourself and highlights the best current options on the market.
Best Liquid Multivitamin Overall –
The data suggests that Centrum Liquid for adults is best liquid multivitamin for adults. Centrum is the number one doctor recommended brand so it is very reliable.
It has 17 active micronutrients and notably contains 9mg of iron per serving. This means it supplies the recommended iron dose for men (8mg) and has 50% of the daily recommendation for women (18mg)1.
There are also no artificial colours or sweeteners. Centrum liquid also doesn’t require refrigeration making it a suitable choice for those who travel frequently.
The only major flaw in the formula is the lack of calcium and the relatively low dose of vitamin D (400 IU – the recommended amount is 1000 IU)4. So if you choose centrum liquid, ensure you pick up the remaining nutrients from either your diet or additional supplements.
Best Liquid Multivitamin Runner Up –
Mary Ruth’s liquid multivitamin is a viable second choice, it is formulated to boost energy levels and contains many important nutrients. For example the supplement meets the recommended dosage for Vitamin A and D3.
However, the formula does miss some key minerals such as Iron and calcium. Zinc is included but the dosage in very low so your diet will have to compensate in this case.
Positively, Mary Ruth’s liquid multivitamin is free of added sugar and is suitable for vegans. They’re also a transparent brand, producing their supplements in a CGMP-certified facility so rest assured their products are high quality.
Best Liquid Multivitamin for Men –
Mary Ruth Organics, Men’s Multivitamin Liposomal combines the benefits of liposomal technology with a comprehensive blend of essential vitamins and fatty acids that provide the nutrients needed to support men’s overall health.
The formula contains 21 key nutrients, including Vitamin A, D, E, B-Complex Vitamins, Omega 3 and Omega 9 fatty acids. Hence, one of the main functions of this formula is to increase energy levels.
For more information on the most important vitamins for men see here.
In addition to its active ingredients, this supplement utilises liposomal technology which helps to deliver these ingredients intact to the absorptive surfaces of the gut5. Liposomal technology allows for improved absorption overall.
Notably, Mary Ruth’s don’t use any artificial fillers or preservatives. It is also suitable for vegans and is gluten free.
However, it is worth noting that there is no vitamin C and key minerals such as zinc, magnesium, selenium are lacking. Vitamin C is particularly imperative so ensure you either use additional supplementation or get enough through whole foods.
Best Liquid Vitamins for Women –
Garden of Life Vitamin Code Multivitamin Liquid is an excellent choice for women. It provides a range of nutrients. Crucially, iron is in the formula albeit at 3mg, the remaining 15mg should come from your diet to meet the recommendation (for pre-menopausal women).
The formula also includes a unique blend of fruit and vegetable juices, providing an additional boost of antioxidants that help to protect against oxidative stress while providing a great taste. This also means there is no unnecessary artificial colours, flavours or chemical preservatives.
Additionally, this Garden of life multivitamin is suitable for vegetarians plus is it both dairy and gluten free.
However, despite Garden of Life being a reputable brand this product specifically has not yet been tested by a 3rd party lab. While the name of the brand should carry a level of reliability you should consider the lack of independent testing when making your decision.
Alternative 1 –
Reliable-1 Multi-Vite Liquid is a potent formula of 17 key minerals and vitamins. This liquid multivitamin is specifically formulated for energy and metabolic support as well as immune function.
It contains antioxidants to protect against oxidative stress from inside the body and external toxins.
It is ideal for those who need to maintain their iron levels with 9mg. This fulfils the recommendation for men and post-menopausal women.
Alternative 2 –
Nature’s Plus are a popular brand due to their transparency and are trusted by their customers.
NSF has certified their good manufacturing processes and each product is 3rd party certified so you can be sure of ingredient quality.
Every product has something called a TRU-ID certification which is the verification of 3rd party testing.
Their complete liquid multivitamin contains the overwhelming majority of nutrients you need. The holes in their formula include a lack of iron and a dosage of Vitamin D, Calcium and Magnesium at <100% of the reference intake.
Yet, it offers a blend of fatty acids (Omega 3, 6 and 9) which other brands may not. This is as well as various fruit and vegetable extracts which also eliminate the need for any artificial flavourings.
Alternative 3 –
Nature Plus Gold multivitamin liquid is a balanced blend of essential vitamins and minerals from 120 whole foods.
It contains all of the B-complex vitamins, Vitamin A, C, D3, E, K2 as well as essential minerals such as Iron, Zinc and Calcium.
Positively, note that Nature Plus don’t use any added colours or artificial flavourings. It is also suitable for those on a vegetarian diet.
All of their products are independently, third-party tested. They only use facilities which maintain adherence to superior standards and are FDA and NSF registered.
Why are Liquid Multivitamins the Best?:
When it comes to taking care of your health, liquid multivitamins offer a unique advantage over capsules and gummies.
One key benefit is a higher absorption rate. Unlike pills, which need to be broken down in your digestive system before they can be absorbed into your bloodstream, these vitamins are already in liquid form so they’re easily absorbed by your body.
Liquid Vitamins can also be more convenient than capsules or gummies. If you’re trying to get all the essential nutrients you need from separate vitamins each day, it can quickly become cumbersome to juggle them all.
With liquid supplements, you don’t have to worry about forgetting one or two – just one serving of liquid vitamin a day is enough to meet your needs.
Finally, if you have an medical condition such as acid reflux or have trouble swallowing capsules, liquid multivitamins may be a better option for you. They’re much easier to swallow and you won’t have to worry about any discomfort when taking your vitamins.
How to choose the Best Liquid Multivitamin:
Choosing the right liquid multivitamin can be very overwhelming. There are numerous brands, formulas and ingredients to consider. To help you get the best out of your supplement take care to consider some of these factors:
Nutritional content
The formulation of liquid multivitamins is almost always different when you look at different brands. Most products are designed to cater for a specific need or population.
So be careful to consider which nutrients are most important to you and check the ingredient list to ensure they have the right amount of each. For example if your focus is immune health be sure to select one where minerals like zinc6 and selenium are abundant.
For example if you already have a diet rich in nutrients then you may want a liquid multivitamin which has <100% of the daily reference intake. This is because you already get a lot of what you need through your diet.
Third-party testing
Third-party testing is a crucial step in ensuring that your liquid multivitamin is both authentic and high quality.
This is especially important as there are many products in the supplement market which make bold claims about the quality of their products without any objective verification.
A third-party test is when an independent laboratory tests the product to ensure it meets all the safety and quality standards set by the manufacturer.
It ensures the product you choose contains the exact ingredients in the amounts which the label claims. As well as this a third-party test checks the product for any contamination such as heavy metals or pesticides.
Choose a Reputable Brand
Firstly, make sure that the brand follows CGMPs (Current Good Manufacturing Practices)2 – this means that they have a consistent and reliable production process which meets the most strict standards.
Ensure they are completely transparent about each stage of their production process and where their ingredients are from.
It’s also a good idea to check their reviews thoroughly to see if anyone has encountered any significant problems and if so, it’s important to see how this was dealt with.
Dosage
A liquid multivitamin will be dosed by you, the label often suggests doses using tablespoons or teaspoons. It’s important to stick to these so you get the right amount of supplement.
Also you should cross reference what you are taking in your liquid multivitamin with anything else you take to ensure you aren’t exceeding the daily nutrient intake.
If you find dosing yourself too difficult then it might be time to consider a different form of multivitamin such as a tablet or capsule.
Medical Conditions
Some liquid multivitamin supplements contain herbal extracts or other ingredients that might adversely interact with any medication you’re taking. For example ginseng extract can reduce the effectiveness of warfarin (a blood thinner medication).
Of course before starting any new supplement you should speak to a healthcare professional first to make sure it is safe for you.
Check the Ingredient List
Checking the ingredient list is a no-brainer be careful to check for ingredients which might violate you own dietary requirements.
For example are you vegan or vegetarian? Is it medically necessary that you avoid certain vitamins or minerals?
Also it is vital that you verify the quality of the ingredients. Generally it’s preferable to choose products made from whole foods rather than synthetic vitamins or minerals.
Ingredients derived from whole foods tend to be more bioavailable and hence are absorbed better by the body.
Lastly, it is critical to avoid the supplements which use additives, fillers and artificial sweeteners – these have their own adverse effects and are unnecessary.
Read the Label
First, read the label carefully. Look at the list of ingredients and make sure it contains all of the vitamins and minerals you need for optimal health.
Many multivitamins have additional ingredients for extra benefits such as probiotics or herbal extracts – these can be beneficial but may not be necessary depending on your individual needs.
Drawbacks to Liquid Multivitamins:
Storage and Shelf Life
While Vitamins may not necessarily expire per say but, they will lose potency over time so it’s important to consume them before their use-by date.
Storage conditions are one of the main determinants of vitamin shelf life. In the case of liquid vitamins they often need to be refrigerated so if you are someone who travels a lot then they might not be right for you.
Factors like heat and humidity can cause the degradation of vitamins if left for an extended period. For example some research found degradation of vitamin C occurred when it was exposed to humidity levels of 80 or higher7.
Hence, with any vitamin supplement be sure to keep the capsules or liquid in the original packaging and if you don’t refrigerate them then store somewhere cool and dry.
Cost
Typically, a liquid multivitamin will cost more than their capsule counterpart.
Remember though, the higher cost is often reflective of the rigour of the manufacturing process and the various quality checks that come with higher quality supplements.
Also, although the initial cost of some supplements may be high you should consider that they might actually be saving you money in the long run because of how long they last. Be sure to check how much each serving costs when comparing prices.
Often, added ingredients such as herb extracts can ramp up the price so you should always factor in what nutrients are most important to you. Many people would happily trade off the removal of some extra ingredients for a reduction in price.
Safety when using Liquid Vitamins:
Children vs Adult Dosage:
It goes almost without saying that the dose for adults will be different to the dose for children. So be sure to check you are dosing appropriately, especially if different members of the family use the same liquid multivitamin.
Pregnancy
Nutrient requirements change during pregnancy to support the growth of a healthy baby. As a result many doctors immediately recommend a prenatal supplement which are specifically formulated for pregnant women. For example certain nutrients are needed in higher quantities like iron and folic acid.
So it is of vital importance that you check with a healthcare professional before you begin using supplements at this time.
This will ensure you avoid toxicity and are managed in a way that your new nutritional requirements are adequately met.