A multivitamin is more than just a way to cover one missing nutrient. It provides a balanced blend of vitamins and minerals that work together to support energy, immunity, and overall well-being. A good multivitamin can help reduce fatigue, improve concentration, and maintain essential functions such as metabolism, bone strength, and cognitive performance.
Not every multivitamin has the same composition, and one of the main differences is whether the formula contains iron. For many women and for those with higher needs, multivitamins with iron can be important for preventing anaemia and maintaining energy. For others, particularly in Ireland, where haemochromatosis is common, an iron-free multivitamin may be the safer choice. Understanding who benefits from iron and who should avoid it is the first step in choosing the best multivitamin for everyday health.
How Multivitamins Support Energy and Overall Well-being
Multivitamins provide a combination of nutrients that help maintain daily health. They are not a substitute for food, but they can fill nutritional gaps that influence energy, immunity, and concentration. Even small deficiencies in essential vitamins and minerals may affect how alert and resilient the body feels during the day.
B vitamins are especially important because they support the release of energy from food and contribute to normal mental performance. Vitamin C and magnesium also play key roles in reducing tiredness and supporting the nervous system. For example, a review published in Nutrients reported that supplementation with B complex vitamins improved cognitive performance and reduced perceived stress in healthy adults. A lack of vitamin B can lead to tiredness and poor concentration. This shows why a well-formulated multivitamin is important for maintaining energy and focus.
You can read more about this in our article From Fatigue to Focus with the Help of Vitamin B Complex.
Iron in Multivitamins and Who Needs It Most
Iron is a key mineral for human health. It is needed to produce haemoglobin, the protein in red blood cells that transports oxygen throughout the body. Without enough iron, oxygen supply to tissues is reduced. This can cause tiredness, weakness and difficulty concentrating. Low iron symptoms in females are especially common and include pale skin, fatigue and shortness of breath.
Anaemia is the most common result of insufficient iron, and iron deficiency anaemia is frequently seen in women of reproductive age and during pregnancy. In these cases, multivitamins with iron can play an important role. Clinical guidelines recommend additional iron during pregnancy because anaemia in pregnancy increases risks for both mother and baby. The World Health Organisation estimates that more than 30% of women worldwide are affected by anaemia, making iron deficiency one of the most common nutritional problems.
Some groups may also require extra iron beyond diet. Athletes, people with restricted diets and those recovering from illness can all have higher needs. In these cases, multivitamins with iron can support energy, metabolism and overall wellbeing. Sona MultiPlus Capsules – Complete Multivitamin / Multimineral with Omega 3, Lutein and Ginseng provide comprehensive daily support while also supplying iron for those who need it.
Who Should Choose Multivitamins Without Iron
Not everyone needs extra iron in their daily supplement. For some groups, an iron-free multivitamin is the safer and more suitable choice. Men are less likely to develop iron deficiency compared to women, which means that excess intake can be unnecessary. Postmenopausal women also have lower requirements and may prefer an iron-free formula.
In Ireland, there is an additional reason to consider iron-free multivitamins. According to Haemochromatosis Ireland, the country has one of the highest rates of haemochromatosis in the world, a condition that leads to iron overload. Around one in 83 people are at risk of developing haemochromatosis, and one in five are carriers of the gene. For these individuals, avoiding excess iron is important for long-term health.
Choosing a multivitamin without iron can therefore help reduce the risk of iron overload while still providing a wide range of essential nutrients. This makes iron-free products a valuable option for many people who want the benefits of a good multivitamin without unnecessary iron. Products such as Sona MultiPlus Iron Free – Complete Multivitamin / Multimineral are designed for this purpose, offering comprehensive daily support without added iron.
Iron from Diet and Natural Food Sources
Diet is the primary way to maintain healthy iron levels. Foods high in iron include red meat, poultry, and fish. These provide haem iron, a form of iron found in animal sources that is absorbed more efficiently. Plant sources such as beans, lentils, spinach, and fortified cereals also contribute, although they contain non-haem iron, which is absorbed less efficiently.
Combining plant iron sources with vitamin C-rich foods can improve absorption. For example, adding oranges, berries or peppers to a meal with beans or lentils helps the body take in more iron. On the other hand, tea, coffee and foods high in calcium can reduce absorption if consumed at the same time.
A balanced diet should provide enough iron for most healthy individuals. However, some people may still require supplements due to higher needs or medical conditions. Understanding the difference between dietary intake and supplement use is important when deciding whether to choose a multivitamin with iron or an iron-free option.
Choosing the Best Multivitamin for Everyday Health
Selecting the best multivitamin can feel overwhelming with so many products available. A simple step-by-step approach can make the decision clearer.
Step 1: Review your daily diet
Start by looking at what you already eat. If your meals provide a wide variety of fruit, vegetables, wholegrains and protein, you may only need a good multivitamin to cover small gaps. If your diet is limited or if you often skip meals, a more comprehensive formula can provide stronger support.
Step 2: Consider your age and lifestyle
Nutritional needs change across life stages. Young adults may need extra energy support, while older adults often benefit from vitamin D, calcium and magnesium for bone health. Busy schedules, stress and regular exercise can also increase requirements. The best multivitamin is the one that matches your lifestyle and helps maintain energy, immunity and overall wellbeing.
Step 3: Decide whether you need iron
For women of reproductive age or those with a history of anaemia, a multivitamin with iron may be the right option. For men, postmenopausal women and people in Ireland who are at risk of haemochromatosis, a multivitamin without iron is often safer. Those who need additional support can consider a complete formula such as Sona MultiPlus, while others may prefer Sona MultiPlus Iron Free.
If you want to learn more about what makes a good multivitamin, see our guide How to Choose the Best Multivitamin for Your Needs.
Final Thoughts
Choosing between a multivitamin with iron or an iron-free option depends on personal health, diet, and lifestyle. The key is to select a balanced formula that supports your needs without providing unnecessary nutrients. With the right choice, a multivitamin can be a simple way to maintain energy, immunity, and long-term well-being.
References;
Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68. https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032
World Health Organization (WHO). (2023). Anaemia. Fact sheet. https://www.who.int/news-room/fact-sheets/detail/anaemia
Haemochromatosis Ireland. (2024). About Haemochromatosis. https://haemochromatosis.ie/about-haemochromatosis