"Nature's multivitamin" is a nickname for whole foods that contain a wide range of nutrients in one ingredient. Liver is the food most often given the label. Here's what the phrase means, what it doesn't, and what the research says about multivitamin tablets.
Which foods get called nature's multivitamin?
- Liver. Fresh liver contains a wide range of vitamins and minerals, including vitamin A (as retinol), B12, folate and iron. It's also very high in vitamin A, so more isn't better.
- Eggs. One of the easiest everyday sources of choline, plus protein and several B vitamins.
- Oysters and sardines. Oysters are rich in zinc and B12. Sardines provide omega-3 fats and, if you eat the bones, calcium.
- Dark leafy greens. Folate, vitamin K and fibre.
What the nickname doesn't mean
It doesn't mean a single food can replace a varied diet, and it isn't a medical term. Nutrient figures you see online are usually per 100g of fresh food. A capsule or a small serve contains far less, so always check the serving size.
What the biggest multivitamin study found
A 2024 study followed 390,124 generally healthy US adults for more than 20 years. Taking a multivitamin every day was not linked to living longer. (Loftfield et al., JAMA Network Open, 2024.) A 2022 review by the US Preventive Services Task Force also found insufficient evidence that multivitamins prevent heart disease or cancer in healthy adults.
That doesn't mean no one needs a supplement. Pregnancy, some medical conditions and some diets change what you need, and a blood test is the way to find out.
Heme and non-heme iron
The iron in meat, fish and poultry (heme iron) is generally absorbed better than the iron in plant foods and most tablets (non-heme iron). (West and Oates, World Journal of Gastroenterology, 2008.) This is general nutrition, not a reason to self-treat low iron. If you think your iron is low, see your GP.
Where our capsules fit
Our Organic Chicken Liver Capsules are one ingredient: certified organic, pasture-raised chicken liver, gently dried. A serve is 2 capsules (1g of dried liver). They're a convenient way to add some liver to your week if you won't cook it. They aren't a multivitamin, and they don't replace a varied diet or medical advice.
Liver is naturally high in vitamin A. If you are pregnant, planning a pregnancy, breastfeeding, taking medication or managing a health condition, talk to your doctor before taking liver products.
Frequently asked questions
What food is called nature's multivitamin?
Liver most often, along with eggs, oysters and sardines. It's a nickname, not a scientific term.
Is chicken liver better than a multivitamin?
They're different things. Liver is a food. If you have a specific deficiency, your doctor can advise on the right treatment.
Do multivitamins help healthy people live longer?
The largest study to date found no link between daily multivitamins and living longer in healthy adults.
References
- Loftfield E et al. Multivitamin use and mortality risk in 3 prospective US cohorts. JAMA Network Open. 2024;7(6):e2418729.
- US Preventive Services Task Force. Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer. JAMA. 2022;327(23):2326–2333.
- West AR, Oates PS. Mechanisms of heme iron absorption: current questions and controversies. World Journal of Gastroenterology. 2008;14(26):4101–4110.
