How to choose
The first question isn't "which brand" — it's "do I need one at all". A well-balanced Indian diet with dal, vegetables, fruit, milk and 2-3 servings of grains usually covers most micronutrients. Multivitamins are most useful for: vegetarians and vegans (B12, iron, omega-3), pregnant women (folate, iron, calcium), over-50s (B12, vitamin D, calcium), people on calorie-restricted diets, and those with diagnosed deficiencies. Look for: a B-complex panel (B1, B2, B3, B6, B9, B12), vitamin D3 (at least 400-1000 IU — most Indians are deficient), vitamin C, vitamin E, zinc, and at meaningful doses (not 5% RDA token amounts). Iron is gender-specific — women of reproductive age usually need it; men over 50 don't (excess iron can be harmful). Calcium is usually better taken as a separate tablet because it interferes with iron and other minerals when combined.
Who really needs this
Most useful for: pure vegetarians (especially B12); pregnant or breastfeeding women (any prenatal vitamin); over-50s for B12, D3 and calcium; anyone diagnosed with a deficiency; people on restrictive diets or recovering from illness. Less necessary for: healthy adults eating a varied diet with adequate dal, vegetables, fruit and dairy. A blood test (CBC, vitamin D, B12, iron studies) for ₹600-1500 tells you what you actually need.
