Recipe by Kate Tietje, and Sarena-Rae Santos is a contributing writer.
One question we often get is, “What vitamin supplements do you recommend?” Frankly, we can’t fully recommend any mainstream brands on the market (although we’re not familiar with all of them, and some may be decent options). Most supplements have many problems, which make them less-than-ideal solutions for getting the recommended nutrients. We’re excited to share Kate’s recipe for an herbal multivitamin with you today!
Like the idea of a herbal multivitamin but not ready to make your own? Earthley’s Nourish Me Naturally is an herbal multivitamin for everyone. It’s an organic way to help your body get the nutrients it needs. Formulated to provide your body with safe and adequate levels of vitamins and minerals it can properly absorb, made from actual, whole herbs (not isolates or synthetics). Don’t guess about the nutrition you need; use what the earth provides!
The Problem with Commercial Supplements
Some of the issues we’re facing with commercial supplements include the following:
- Many supplements are made with synthetic vitamins and minerals, which are not well absorbed (around 10%).
- Many are made with stearates, which bind with the nutrients, making them less well-absorbed (especially gummy varieties).
- Many are out of balance (certain nutrients “compete” in the body, and one prevents absorption of another).
- Many can be dangerous in isolation, leading to a deficiency of another vitamin.
- They’re not “living” foods and don’t contain enzymes and other factors that increase absorption rates.
It’s hard to take most vitamins and supplements and do it well. You don’t know exactly what you need or what you’re deficient in (unless you have expensive blood tests done regularly, but who does that?). You don’t know if you’ll cause a deficiency in some other nutrient or if you even need the one you’re taking!
But where does that leave you if you’re concerned? Sometimes diets are not optimal (in times of illness, stress, pregnancy, or with young children who may be picky eaters). Our soil is depleted, meaning our foods aren’t as nutritious as they once were. Besides eating a good diet with various foods, how do we ensure our health without supplements?
I have an answer for you. Herbs are extremely rich in nutrients, and since they’re plants, these nutrients are in a balanced, synergistic form. Adaptogenic herbs help balance and help the body gently, without any side effects (which some herbs can have). These herbs are safe to take daily and are well-absorbed by the body.
Benefits of the Herbs
Before we go over the directions, let’s discuss the health benefits of this tincture, which combines five herbs (alfalfa, dandelion, catnip, nettle, and spearmint). The herbs Kate chose for this herbal multivitamin formula are rich in the following nutrients:
- B-vitamin complex (B-1 through B-9, including folic acid)
- Vitamin C
- Magnesium
- Potassium
- Calcium
- Iron
- Phosphorus
- Vitamin K
- Manganese
- Copper
- Selenium
Alfalfa is used for its high vitamin and mineral content. Additional health benefits of alfalfa include:
- Rich in nutrients
- Antioxidant properties
- May lower cholesterol and blood pressure
- May improve metabolic health
- May provide menopause symptom relief
- May increase breastmilk production
Dandelion is used because it promotes healthy blood sugar levels and aids in supporting liver function. Additional health benefits of dandelion include:
- Highly nutritious
- Rich in antioxidants
- May boost your immune system
- Anti-inflammatory properties
- May aid in controlling blood sugar
- May reduce cholesterol
- May lower blood pressure
- Anticancer properties
Catnip is used because it is calming for everyday life challenges. Additional health benefits of catnip include:
- May promote sleep and relieve insomnia
- May relieve stress and anxiety
- May relieve coughs, colds, fevers, and asthmatic symptoms
- Anti-inflammatory properties
- May help with gastrointestinal disorders
- Anticancer properties
- Insecticidal properties
Nettle is used because it’s an anti-inflammatory full of vitamins and minerals. Additional health benefits of nettle include:
- May boost blood antioxidant levels
- May lower blood pressure
- May help control blood sugar levels
- May support wound healing
- May reduce bleeding
- May treat hay fever/allergy symptoms
Spearmint is used for its ability to help improve memory. Additional health benefits of spearmint include:
- May help with digestive upsets
- Rich in antioxidants
- Antibacterial properties
- May help reduce stress
- May improve arthritis pain
- May lower blood sugar levels
- May help lower blood pressure levels
- May aid women with hormonal imbalances
Herbal Multivitamin Tincture
This formula is safe for children and pregnant women and can be used instead of standard prenatal vitamins (in Kate’s opinion, but talk to your health professional). It’s very easy and quick to make, and it’s sweet so that children will take it.
It’s an ideal way to get your vitamins! For best results, take it with cod liver oil (we recommend Earthley’s Cod Liver Oil) so that the fat-soluble vitamins will be properly absorbed.
Ingredients:
- 6 tbsp. alfalfa
- 6 tbsp. dandelion
- 3 tbsp. catnip
- 3 tbsp. nettle
- 1.5 tbsp. spearmint
- 2 cups vegetable glycerin
- 2 cups filtered water
Directions:
Step 1: Add all of these herbs to a quart glass jar.
Step 2: Add the glycerin and water and shake to mix.
Step 3: Shake this mixture, cover it, and set it in a cool, dark place for about six weeks.
Step 4: Strain it out and keep it in a glass bottle. In a perfect world, brown glass.
Usage & Storage: Safe for all ages. Take ¼-½ teaspoon per day. This is more for older than younger people, but needs vary by season or nutritional status. We recommend starting with a lower dose (1/8 teaspoon) for younger children. It will last about two years when stored in a cool, dark place like a cabinet. If you notice visible mold at the top, it has gone bad.
Easy to take and very nutrient-rich!
Disclaimer: This post is not intended as medical advice. These statements have not been evaluated by the FDA, and nothing in this post is intended to diagnose, treat, or cure anything. If you have questions, please do your own research or seek advice from a health professional.
How much are you to take daily. I haven’t had a chance to double check, but all of these herbs are safe for pregnancy correct? Are there any herbs rich in B12? Thanks!
Oops. I just read the pregnancy comment… that’s what I get for being in a hurry to leave for work. lol
Where do you get your vegetable glycerin? I’m pretty sure the one I got for cosmetics is food grade, but also made from GM corn. Is it nutritious enough that that is not an issue, or do you have a super duper source? I’m hoping the midwife I plan to go to next pregnancy will be fine with this instead of prenatals. The one I used for both C and N would not take you if you did not take the vitamins she gave you on a consistent basis and we were paying about $50/mo for the ones she had me take. Not wanting to do that again after researching vitamins!
Oh my, I’m so excited to try this! Will talk to my hubby and probably be ordering stuff ASAP! Can’t wait to try it!
wow yes this is fantastic. i cant believe it never even occured to me that it could be done this way. thanks for sharing. i will get on this program and also share inshallah (God willing).
have a blessed day:)
Just a question — do you use dandelion root or dandelion leaf? Is there a difference?
I’ve always liked taking my herbs has “multi-vitamins”… You can also powder those herbs and mix them in juice or smoothie for daily doses. There are some good ideas at Bulk Herb Store. I will save this though! Thanks for sharing!
OK, a couple more questions: Nettle leaf or nettle root?
The Mountain Rose Herbs website says that catnip is not recommended during pregnancy — what are your thoughts? Mountain Rose Herbs also says that nettle is not recommended for long term use — thoughts?
Thanks for all you help!
I only make glycerin tinctures and I have found that essential wholesale has the cheapest glycerin. On the nettles, I belong to herbmentor.com and they encourage us to have a nettle infusion daily. I don’t know everything about herbs but what I have read many times is that nettles is a nourishing herb and can be taken daily.
Cool idea. How do you know that the vitamin K is being moved from your vegetables to the water? Vitamin K is fat soluble and I am not sure if the redistribution to equillibrium from the vegetables to the water will produce much vitamin K on the side of the water. I am worried that the vitamin K will equillibrate with most of the vitamin still left in the soggy vegetable. In this case you are assuming that most of the vitamins that you want will go into the water.
Thank you for your submission on Nourishing Treasures’ Make Your Own! Monday link-up.
Check back later tomorrow when the new link-up is running to see if you were one of the top 3 featured posts! 🙂
I rarely take vitamins for the reasons you mentioned, but never thought of taking my own. Great idea! Thanks for sharing at Healthy 2Day Wednesday!
So awesome Kate! I’m sharing this one the wall of my fb page:) Thank you for linking to Frugal Day, Sustainable Ways!
Hi! So my question is this, my 9 mo old is anemic and just starting solids. I don’t want to do the drops and would like to try this…here is the question part, does this takes 6 weeks before we can use it? And if so, what do we do in the meantime? Thanks!
what about using the dried herbs in a tea? would the goodness also come out of the herbs in hot water?
Thank you.
I was wondering what part of the dandelion to use? and the others too? I can pick all these things around my house but need to know what part of the plant to use. Thank you, I am very excited to try it.
I’m taking vitamin K2 supplement these days. Can’t feel any improvements yet but I’m certain there will be in the next few months. 🙂 Hmm, I’m actually curious about what you mentioned – herbal multivitamin! Will probably try it as soon as I feel it is better than I try right now. 🙂
Awesome! homemade vitamin!
Couple questions for you Kate – are you guys still taking this? Can you tell a difference (or did you) in your energy level when taking it versus not? Also, is it good for men too?
Thanks! I appreciate your help and all the research you put into your site.
Is the glycerin necessary, as I am pretty sure I am allergic?
Hi. How long will it stay “fresh”?
Thanks so much for sharing this! I was wondering about catnip though…is it o.k. for pregnancy?
Spearmint and Catnip are supposedly not good for pregnancy? They are in the “mint” family and can be an abortificacent? That is what my research said anyway.
I made this and it has been about 4 weeks so far. There is the clear brownish liquid and then a cloudy liquid. Is it still okay? Thanks!!
I made this recipe yesterday and found out that I couldn’t double it because I only ordered 16oz of glycerin (duh!). So I went back online to order more and found that what I had used was organic soy derived glycerin. Soy- YUCK! I started my search and found that there are several vegetables to derive glycerin from: coconut, palm kernal, soy, and corn. The coconut derived glycerin has been the most expensive and is coming in smaller quantities (4oz), but I did find palm kernel derived made by NOW Foods in a 16oz bottle for about $12. For now, I’m using the soy and palm kernel, but will likely save my pennies to make it again with the coconut (about $6/4oz). Other than that, I’m super excited to start with my multivitamins… only 5.5 more weeks.
I love this! I am looking forward to making it!
Hi!
I know this was written a few months ago but someone in a FB group shared it and I decided to check it out! I love herbal multivitamin tinctures! Nettle is a favorite of mine 🙂 it alone is such a good multivitamin! Reason I comment though is about a statement you made, that alcohol “doesn’t extract the vitamins and minerals very well.” I was just wondering if you meant for this tincture specifically? As everything I’ve read up until now has always advised that alcohol does a better job of extracting on the constituents in herbs. I’d like to try glycerin, as I prefer the taste and have small children as well, but I’ve avoided due to it being made from either GMO corn, or organic soy (and I just don’t like using anything soy). If it does a better job extracting the vitamins though, the benefit may outweigh all of that (or hopefully I’ll find a superior source of glycerin!).
I still haven’t been able to find a recommended daily amount to take (or more likely, I’ve just missed it!). Can you please confirm what that daily amount should be. Thank you!!
Can the herbs be fresh or dried, or a combination? I have catnip and spearmint growing in the garden but the others I will have to find, just not sure if I have to dry them or if I can pop them in fresh? Thanks-I’m so excited to try this!
Question (or two)… I would need to leave out the catnip and mint, as I am at high risk for miscarriage when we decide to try again. If I take out those herbs, do I need to add more of the others or adjust the liquids or anything else in some way?
Also, how strong of a scent does this have once finished? I have hyperemesis gravidarum when pregnant, and even the thought of my natural multivitamin literally makes me sick. So, I’m thinking this might be good to try when we get pregnant again and am hoping the scent isn’t too strong. Maybe if I could just get a little down it would help me some, even if some came back up! I most definitely can’t take other vitamins, so it’s worth a shot! Every little bit helps. I definitely have time to make it before I would need it, and I just placed an order with Mountain Rose Herbs that actually contains all of the other herbs that is due to arrive today, so I have the main ingredients – just need to get the glycerin. Thanks so much for this post!!
Really appreciate your website/blog/info…but IF THIS BLOODY WEBSITE DOESN’T STOP POPPING ALL OVER THE PAGE I’LL HAVE TO UNSUB–don’t take the caps as mean, but as an indication of how much I WANT TO READ YOUR WEBSITE…today is Sunday….
Hi Kate. I would love to make this but we are on a VERY VERY tight budget so I don’t have money for “extras” and the glycerin is kind of expensive. If I used raw unfiltered apple cider vinegar would that be okay? Then we’d have the added benefit from the daily ACV. Would I use it in the same quantity as the glycerin, or just straight ACV with no water?
Where do you order your ingredients from????
Daisy you can also check out http://www.bulkherbstore.com they would be able to help you with that, and also have some premixed teas, directions for tinctures and also some herba smoothie recipes for vitamins
Does this need to be refrigerated after finishing? How long does it last?
I purchased all of these herbs from Mountain Rose Herbs and I have a batch going. I would like to know if these herbs can be pulverized and into capsules and taken that way? And, if so how much is recommended to take? Thanks for any assistance that you may be able to provide.
Have you tried Youngevity Tangy Tangerine? What are your thoughts on it?
Never thought of using herbs as a multivitamin! Thanks for the great post!
First time I have seen a recipe for an herbal multi-vitamin. I really want to try this in the new year. Thanks for posting.
I’m pretty sure alfalfa was one thing WAP doesn’t recommend taking, there is an article in Nourishing Traditions that specifically mentions it not being good for you. Thoughts?
Also, can I add other herbs? Red raspberry leaf or echinacea for instance?
Hmm… I’m not sold on the use of dried herbs for tincturing. I would use them perhaps but glycerin creates a very weak tincture compared to alcohol. I’ve also never read about glycerin extracting vitamins while alcohol does not. Tinctures are not typically used for vitamins but infusions are. I think infusions are the route to go with these herbs. Using your herb combo and steeping a 4-day infusion (1 quart of infusion, drinking 1 cup per day) would be a better use of these herbs. Another glaring issue is that herbs should be measured by weight and not volume.
My husband is concerned about taking this because, in switching to natural tooth care, we’ve read that glycerin (in toothpaste) coats your teeth and prevents them from remineralizing. Is this an issue in just swallowing the tincture? Otherwise, I think it is a wonderful idea and can’t wait to try it!
Herbal vitamins are very important to us .
How long does the tincture last? I have had quite a few people ask me that!
Just wondering if there was anything to replace the dandelion that would be nutritionally equivalent? My husband is allergic to dandelion. Thanks!
I made this quite a while ago, but it BURNS like liquor going down, what’s up with that?????
I have purchased all of the ingredients to make this tincture, but I had a few questions. Is this safe for nursing mothers? I assume that it is since it is safe for pregnant women. I sort of thought that any kind of mint would dry up your milk, should I leave out the spearmint if I am nursing?
Thanks!
What is the dosage for this? I’ve made it and it’s definitely helping my energy level, but I really don’t know how much I should be taking.
From what I read catnip isn’t safe when pregnant… It can cause uterine contractions (miscarriage, premature labour etc) are there any other herbs that have similar nutritional value that are safe when pregnant?
Just wondering what the dosage would be for this.
Did you ever get a response on dosage?
We are so sorry this comment was missed. We have updated the blog to answer this question. This recipe is safe for all ages. Take ¼-½ teaspoon per day. This is more for older than younger people, but needs vary by season or nutritional status. We recommend starting with a lower dose (1/8 teaspoon) for younger children. It will last about two years when stored in a cool, dark place like a cabinet. If you notice visible mold at the top, it has gone bad.
This is such wonderful & helpful information to Vegans. I will be preparing mine with Apple CIder Vinegar instead of alcohol or glycerin. Thank you so much for taking the time to put together this information for the world!
I cannot wait to try this recipe!! I just wanted to know if it is dandy lion leafs or flowers or roots??? Thanks
I’m curious if you could mix this up dry and brew it as a tea? If steeped for 10-15 minutes and consumed daily, would you still get the benefits? We drink a lot of tea and it seems like it would be more enjoyable than 3 T of glycerin or other tincture medium. Thoughts? Thanks!!
Why do you say glycerin does a better job than alcohol in extracting minerals and vitamins? Could you link to a source? Thanks!
Thank you for sharing this article. I agree that proper nutrition plus vitamins will help our immune system. Keep Safe and be healthy.
REPLY
I will have to find out where to buy these things so I can make this.
Great article! I habe 2 questions: do any of the herbs have to be dried or can they all be fresh? What glycerin do you recommend?
Hi Tracy! You can use fresh or dried, just use about double the amount for fresh (dried takes up less space). We like to use this glycerin: https://amzn.to/3BnzeJW.