There is no sensible compulsory supplement list for all adults. A product may address a particular nutritional gap or recommendation without being necessary for someone else. Several capsules do not provide an equivalent replacement for a varied diet. [1]
Which question should come first?
Make the goal as specific as possible. “I want to be healthier” is rarely enough to assess a particular product. “I eat a vegan diet and need a reliable B12 plan” or “Testing identified a deficiency requiring treatment” are much clearer reasons.
| Situation | Next question | Appropriate step |
|---|---|---|
| A general wish for more energy | Are symptoms or a recognizable cause present? | Review routine and, where appropriate, health rather than supplementing randomly |
| A persistently restricted food selection | Which nutrients are actually affected? | Have the specific diet professionally reviewed |
| A particular life stage | Which recommendation applies to this situation? | Build a targeted plan around it |
| Several supplements already used | Which ingredients overlap? | Compare all daily servings together |
A clear special case: vitamin B12 on a vegan diet
The German Nutrition Society recommends ongoing, reliable B12 supplementation and regular nutritional-status checks for people eating a vegan diet. This specific recommendation does not imply a simultaneous need for high amounts of every other vitamin. [2]
Targeted laboratory tests rather than a shopping ticket
Whether testing is useful depends on diet, symptoms and medical circumstances. Not every supplement requires an extensive laboratory panel beforehand; equally, an unspecific symptom does not prove a particular deficiency. Persistent fatigue or other new symptoms warrant appropriate assessment rather than serial trials of numerous products.
A manageable supplement review
Record product names, ingredients per daily serving, start dates and reasons for use. Include all medicines, including regularly used nonprescription products. BfR notes that supplements can strengthen or weaken medicine effects. Regular combinations therefore deserve professional review as an overall plan. [1]
One simple decision before buying another product is to clarify unresolved questions: Does the reason still apply? Is the amount understandable? Is there an outcome or review date? This helps avoid an indefinite collection of unexamined supplements.
“Notified” is not evidence of effectiveness
Notification to Germany's BVL is not equivalent to authorization or approval. The authority explicitly states that it does not amount to substantive assessment or certification that a product may lawfully be marketed. Such a statement does not replace product quality or relevant evidence of effectiveness. [3]
Frequently asked questions
Does everyone need a multivitamin?
There is no general requirement. Composition and purpose must fit together.
Are high percentage figures automatically better?
No. A high amount does not establish additional need.
Should I stop medicines in favor of supplements?
No. Do not independently replace or change prescribed treatment.
What makes a good decision?
A clear reason, transparent composition, suitable amount and a review plan—not an advertising promise alone.
Further reading
Side effects and interactions and supplements at different life stages.
Sources
- BfR: Questions and answers about dietary supplements
- German Nutrition Society: Vegan nutrition and vitamin B12
- BVL: Online-shop rules – notification is not authorization
Editorially updated: September 27, 2026. General information, not a personal prescription. Natur Total also operates a dietary-supplement shop.
