Understanding NRVs in Nutrition Supplements
Following some great questions from City Survivor regulars, let's look at nutrient dosages in nutrition supplements.
“I was curious why you have included 300% NRV of vitamin C in each capsule” - Juliet, Immune Support
“I had a question about the B vitamin levels - in terms of NRV % to the untrained eye these look quite high (especially the B12), though I’m sure well within safe levels. Wondering if you could shed any more light on this”- Alex, Pollution Protection Multivitamin
Here I’ll explain what Nutrient Reference Values (NRVs) are, and why would supplements exceed 100%.
It’s an EU labelling rule to show what percentage of each NRV a supplement provides. Only essential vitamins and minerals have NRVs – not amino acids, herbs, or other antioxidants.
If you look at any supplement pot, you should see a nutrient table showing how much of a nutrient is present (in micrograms/milligrams/international units) and what % of the NRV that provides.
- The NRV for folate is 200µg
- Pollution Protection Multivitamin provides 400µg i.e. 200% of the NRV
So why would we put more than the NRV in the supplement?
Simply put, NRVs don’t represent maximum safe levels. They show the average amount a healthy adult needs to prevent deficiency.
If we look at optimal health rather than preventing harmful deficiency, we’d want to ensure intake is more than the reference value.
That’s why you may see amounts exceeding 100% of an NRV in City Survivor's nutrition supplements.
When I formulate a supplement, I consider NRVs, Tolerable Upper Levels, and the extra nutrient demand created by modern life – pollution, poor diet, alcohol, stress, and everyday illnesses.
A capsule might seem high-dose based on NRV, but we use active, well-absorbed forms so your body can use nutrients easily – without extra conversion steps. Read more about quality ingredient forms in this article.
Some supplements use mega doses as a “throw it all in and see what sticks” approach. If absorption is poor, adding huge amounts ensures some gets through – but much is wasted.
Most of those excess nutrients are lost in urine, or with magnesium too much can cause an upset tummy the next morning.
Daisy Connor
Nutritional Therapist and founder of City Survivor supplements
