The term 'nature's multivitamin' has gained traction in the nutrition conversation for a simple reason: some whole foods contain such a broad spectrum of bioavailable nutrients that they rival, and in many cases outperform, a standard synthetic multivitamin tablet. The difference is not just in what they contain, but in how the body absorbs and uses it.
A synthetic multivitamin is a collection of isolated, laboratory-manufactured nutrients compressed into a pill. A whole food described as nature's multivitamin delivers those same nutrients, and often more, within their original food matrix, complete with the cofactors, enzymes, and companion compounds that support absorption. (Vanuska et al., Nutrients, 2024.)
Which Foods Are Considered Nature's Multivitamin?
Several whole foods are commonly described as nature's multivitamin because of their exceptional nutrient density per serve. The most consistently cited are organ meats, particularly liver, along with eggs, oysters, sardines, and dark leafy greens.
Chicken Liver
Chicken liver is the most nutrient-dense of the group. Per 100g cooked serve, it provides approximately 700% of the daily value for vitamin B12, 442% for vitamin A (as retinol), 145% for folate, 145% for iron (as heme iron), 150% for selenium, 153% for riboflavin, and 53% for choline. (USDA FoodData Central, 2024.) No synthetic multivitamin tablet replicates this profile in a single, whole-food ingredient.
Liver has been consumed across cultures for thousands of years as a restorative food, particularly during pregnancy, postpartum recovery, and periods of depletion. Its modern resurgence reflects a growing awareness that nutrient density matters more than ingredient count.
Eggs
Eggs are one of the few foods that contain almost every essential nutrient. A single large egg provides meaningful amounts of B12, B2, selenium, choline, and vitamin D, along with complete protein. Eggs are also one of the most significant dietary sources of choline, a nutrient that up to 90% of Australians consume in inadequate amounts. (Australian Eggs / SAHMRI, 2019.)
Oysters and Sardines
Oysters are exceptionally rich in zinc, B12, copper, and selenium. Sardines provide omega-3 fatty acids, calcium (from the edible bones), B12, and vitamin D. Both are whole-food sources of nutrients that are commonly under-consumed in the Australian diet.
Why 'Nature's Multivitamin' Is More Than a Label?
The phrase is not just marketing. The distinction between consuming nutrients in a whole-food matrix versus as isolated synthetic compounds is nutritionally meaningful. Whole-food nutrients arrive with their natural cofactors, which support absorption, transport, and utilisation in the body. Synthetic vitamins are isolated compounds, often manufactured from industrial starting materials, that lack these cofactors. (Vanuska et al., Nutrients, 2024.)
The practical consequence is bioavailability. Heme iron from animal sources like liver is absorbed at rates of 15 to 35%, compared to 2 to 20% for non-heme iron from plant sources or synthetic supplements. (West and Oates, World Journal of Gastroenterology, 2008.) Folate from food sources demonstrates higher bioavailability than synthetic folic acid for many individuals. Vitamin A as retinol from liver is immediately bioavailable, unlike beta-carotene from plant sources, which requires conversion.
What a Synthetic Multivitamin Actually Contains?
A standard off-the-shelf multivitamin tablet typically contains 20 to 30 isolated nutrients in varying doses. Many of these are in their least bioavailable forms: cyanocobalamin rather than methylcobalamin for B12, folic acid rather than folate, ferrous sulfate rather than heme iron. The tablet may also contain binders, fillers, coatings, and artificial colours.
A 2024 cohort study published in JAMA Network Open, led by researchers at the US National Cancer Institute, analysed data from 390,124 healthy adults followed for more than 20 years. The study found no association between regular multivitamin use and lower risk of death from any cause, including cancer and cardiovascular disease. (Loftfield et al., JAMA Network Open, 2024.) The authors noted that daily multivitamin users showed a 4% higher mortality risk in initial analysis, though this was adjusted for confounding factors.
How Chicken Liver Capsules Fit the Picture?
Byron Bay Bone Broth Organic Chicken Liver Capsules are a single-ingredient, whole-food product: certified organic, pasture-raised chicken liver from Inglewood Organic Farm, vacuum-dried at low temperature to retain nutrient integrity. No fillers, no synthetic vitamins, no binders.
Two to four capsules daily deliver meaningful amounts of heme iron, B12, folate, vitamin A, choline, riboflavin, and selenium, all in their naturally occurring, bioavailable forms. This is not a replacement for a varied diet. It is a convenient way to access the nutrient density of liver without the preparation, taste, or sourcing challenges.
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The Founders Club For the most comprehensive whole-food nutrition approach, the Founders Club bundle includes three bottles of Organic Chicken Liver Capsules plus a Bone Broth Sachet Pack, with 20% off on subscription. It is the highest-value option in the BBBB range and provides daily nutrient density from two complementary whole-food sources: liver and bone broth. |
Frequently Asked Questions
What food is considered nature's multivitamin?
Liver, particularly chicken liver, is the food most commonly described as nature's multivitamin due to its exceptionally broad nutrient profile. A single 100g serve of cooked chicken liver provides significant amounts of B12, vitamin A, folate, heme iron, selenium, choline, and riboflavin. Eggs, oysters, and sardines are also frequently included in the category.
What are nature's multivitamins?
The term refers to whole foods that contain such a wide range of essential nutrients in bioavailable forms that they rival or exceed a standard synthetic multivitamin tablet. Chicken liver, eggs, oysters, sardines, and dark leafy greens are the most commonly cited examples.
Is chicken liver better than a multivitamin?
Chicken liver provides a broader spectrum of bioavailable nutrients per serve than most synthetic multivitamin tablets, and delivers them in their whole-food form with natural cofactors that support absorption. A 2024 JAMA study of 390,124 adults found no mortality benefit from daily multivitamin use. However, liver is a food, not a supplement, and should be considered as part of a varied whole-food diet.
What is the most natural multivitamin?
The most natural multivitamin is not a tablet at all. It is a nutrient-dense whole food like liver, consumed as part of a balanced diet. For those who prefer a convenient format, whole-food capsules made from a single ingredient, like BBBB Organic Chicken Liver Capsules, offer the nutrient profile of liver without synthetic additives.
Where can I buy organic chicken liver capsules in Australia?
Byron Bay Bone Broth Organic Chicken Liver Capsules are available online with delivery across Australia. The Founders Club bundle offers the best value with 20% off on subscription. Visit the Byron Bay Bone Broth website to shop.
References
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Loftfield E et al. Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts. JAMA Network Open. 2024;7(6):e2418729.
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USDA. FoodData Central: Chicken, liver, all classes, cooked, simmered. fdc.nal.usda.gov. Accessed: June 2026.
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Vanuska M et al. Bioavailability of whole food vs synthetic nutrients. Nutrients. 2024.
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West AR, Oates PS. Mechanisms of heme iron absorption: Current questions and controversies. World Journal of Gastroenterology. 2008;14(26):4101 to 4110.
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Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutrition Reviews. 2009;67(11):615 to 623.
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Australian Eggs / SAHMRI. Choline: The Forgotten Nutrient. australianeggs.org.au. 2019.
