Vitamins and minerals
Vitamins and minerals: how to choose the right form and dose
From October to March, the sun in the Baltics and Finland sits too low for the skin to produce enough vitamin D. Everyday meals do not always cover your needs for magnesium, iron or vitamin B12 either. This category brings together more than 150 vitamins, minerals and complexes from trusted brands. We help you compare forms, doses and ingredients so you can choose a supplement that fits your needs.
Main product groups
- Vitamin D3. Capsules, drops and sprays from 400 to 4000 IU, vegan D3 from lichen, D3 + K2 combinations. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscle function.
- Magnesium. Bisglycinate (chelate), citrate, malate, taurate and magnesium + B6 complexes. Magnesium contributes to normal functioning of the nervous system and muscles and to the reduction of tiredness and fatigue.
- Zinc and selenium. Contribute to the normal function of the immune system and to the protection of cells from oxidative stress.
- Iron. Bisglycinate, fumarate, liposomal iron. Contributes to normal formation of red blood cells and haemoglobin.
- Vitamin C. Ascorbic acid, buffered ascorbate, liposomal vitamin C. Increases iron absorption.
- B vitamins and multivitamins. B-complexes, B12, folate, complexes for women, for men, for children and for people over 50.
Omega-3 products are in a separate category: Omega-3 and fatty acids. To choose by goal, see also Immune system, Nervous system and sleep, Skin, hair and nails, Women's health and Men's health.
How to choose
- Check the amount of elemental mineral per serving, not the weight of the salt. For example, 500 mg of magnesium bisglycinate provides about 70 mg of magnesium.
- Compare the dose with the nutrient reference value (% NRV) on the label.
- Add up what you already get from a multivitamin.
- Choose iron and high doses of vitamin D or B12 based on blood tests.
Compatibility table
| Nutrient | Best paired with | Role in the body | Take separately from |
|---|---|---|---|
| Vitamin D3 | K2 (MK-7), a meal with fat | Helps absorb calcium, supports normal bones | Taking on an empty stomach |
| Calcium | Vitamin D3 | Maintenance of normal bones and teeth | Iron, zinc (2 h), phytates (bran) |
| Magnesium | Vitamin B6 | Normal function of the nervous system and muscles | High doses of zinc and calcium |
| Iron | Vitamin C | Better iron absorption | Calcium, coffee, tea, dairy |
| Zinc | Vitamin C | Normal immune function | Iron, calcium, phytates |
| Vitamin B12 | Folate | Normal red blood cell formation | Metformin, stomach acid reducers |
| Selenium | Vitamin E | Protection of cells from oxidative stress | — |
Frequently asked questions
What are liposomal vitamins?
In this form the active ingredient is enclosed in a lipid shell. It may improve absorption and tolerability, but there is less research than for classic forms.
Can I take minerals together?
Iron, calcium and zinc compete for absorption at high doses, so take them at least 2 hours apart. Keep them 4 hours apart from levothyroxine and some antibiotics.
How much vitamin D should I take?
The reference value is 5 µg (200 IU) a day. According to EFSA, the safe upper limit for adults is 100 µg (4000 IU). Limits for children are lower: 50 µg for ages 1–10 and 25 µg for infants under 6 months. Choose high doses based on a 25(OH)D test. For children, pick vitamin D for kids with a suitable dose.
When should I take vitamins?
Take vitamins A, D, E and K with a meal that contains fat. B vitamins suit the morning. Many people prefer magnesium in the evening.
How soon will I see results?
It depends on your starting level. For example, vitamin D levels in the blood stabilise after about 8–12 weeks of regular use.
Can supplements be taken with medication?
Not always. Vitamin K affects how warfarin works, and biotin can distort some lab results. If you take medication, ask a doctor or pharmacist.
How can I check that a supplement is registered?
Food supplements sold in Estonia are entered in the register of the Agriculture and Food Board (PTA). An entry shows that the authority has been notified about the product, but it does not prove its effectiveness.
What are the delivery and return terms?
Free delivery: Estonia from €30, Latvia from €35, Lithuania from €40, Finland from €60. Unopened products can be returned within 14 days.
All products come from official suppliers. If you are unsure what to choose, write to us and we will explain how the products differ. The full range is in Supplements.
