Health, fitness and the supplement aisle. An independent South African desk.
Healthy ageing · Answer
For most South Africans over 50, the best multivitamin is a low-iron formula with vitamin D (about 400–800 IU), B12 and no megadoses. In October 2026, Viridian High Five (1 mg iron, 50 mcg B12, 400 IU D) costs about R7.50 a day. Multivitamin evidence is weak, so test for deficiencies first and check vitamin K if you take warfarin.
The best choice is a product near 100% of daily needs with little or no iron, enough vitamin D and a reliable B12 dose. After menopause, and for men, iron needs fall to roughly 8 mg a day, and surplus iron is not helpful. Evidence for multivitamins in well-fed people is weak; the 2024 COSMOS trial reported a small memory benefit in older adults, but results in other outcomes are modest.
Per-day amounts from retailer label text (October 2026, our calculation):
| Product | Price (retailer) | Per day | Iron | Vitamin D | B12 | Notes |
|---|---|---|---|---|---|---|
| Viridian High Five, 1 capsule | R675 for 90 (Faithful to Nature) | R7.50 | 1 mg | 400 IU | 50 mcg | vegetarian capsule, no sweeteners |
| Solgar Formula VM-2000, 2 tablets | R499 for 60 (Faithful to Nature) | R16.63 | 10 mg | 400 IU | 100 mcg | includes beta-carotene |
| Dis-Chem Gold Multivitamin Supreme Active, 1 softgel | R200 for 60 (Dis-Chem Living Fit) | R3.33 | 10 mg | 200 IU | 10 mcg | bovine gelatine; contains soy |
| Dis-Chem Gold Multivitamin For Woman, 2 softgels | R133 for 60 (Dis-Chem Living Fit) | R4.43 | 9 mg | 400 IU | 25 mcg | marketed for women |
Tony Ferguson and New Leaf Multivitamin Plus Iron did not give full per-serving amounts on the pages we read, so we cannot compare them. We did not find a product in our research labelled specifically for the over-50s with full amounts.
If you eat a varied diet, probably not. Groups who may benefit are people with poor appetite, restricted diets, vegans (B12), people on certain long-term medicines, and those with a diagnosed deficiency. A cheaper targeted approach can work better: a vitamin D tablet (the Dis-Chem Gold 1 000 IU is R160 for 60, R2.67 a day at Dis-Chem Living Fit) and a B12 supplement if tested low.
Strength training and protein have much stronger evidence; see how to prevent muscle loss with age. For a broader comparison, see our multivitamin comparison and how much a multivitamin costs.
Speak to your doctor or pharmacist if you take regular medication (especially warfarin or thyroid medicine), have kidney disease or have unexplained fatigue. This is general information, not personal medical advice.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Viridian High Five Multivitamin and Mineral 90 capsules | 90 capsules | R675 (Faithful to Nature, 2026-10) | 90 | R7.50 | none |
| Solgar Formula VM-2000 60 tablets | 60 tablets | R499 (Faithful to Nature, 2026-10) | 30 | R16.63 | mannitol, maltodextrin |
| Dis-Chem Gold Multivitamin Supreme Active 60 softgels | 60 softgels | R200 (Dis-Chem Living Fit, 2026-10) | 60 | R3.33 | glycerol (132 mg sugar source per capsule) |
| Dis-Chem Gold Multivitamin For Woman 60 softgels | 60 softgels | R133 (Dis-Chem Living Fit, 2026-10) | 30 | R4.43 | sorbitol 70% and glycerine in capsule fill |
| Dis-Chem Gold Vitamin D3 1000 IU 60 tablets | 60 tablets | R160 (Dis-Chem Living Fit, 2026-10) | 60 | R2.67 | not stated |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.