February 27, 2024

Healthy About Liver

Masters of Health

9 Multivitamins for Women’s Health to Try Now

Women tend to miss out on specific, yet vital, types of vitamins and minerals — from vitamin D to calcium. While increasing your consumption of certain foods may help with this, multivitamins are another way to help ensure you’re getting the proper nutrients.

This is especially true for certain groups of individuals.

For example, multivitamin supplements are often recommended to pregnant and breastfeeding or chestfeeding people to support the physiological changes that take place during gestation as well as nursing. Nutrient deficiencies that arise during critical periods of growth and development can cause severe and irreversible complications in both the person giving birth and the baby (1, 2, 3, 4).

Additionally, research has shown that typical intakes of pregnant women fall short in iron, docosahexaenoic acid (DHA), folic acid, and vitamin D (1, 2, 3).

People following patterns of eating that omit food groups, such as strict vegetarians and vegans or people with food allergies, may also benefit from taking a multivitamin to make up for the missing nutrients.

Plus, as you age, your nutrient needs change. A multivitamin can be helpful to bridge the nutrient gap (5).

We chose the following vitamins based on the following criteria:

  • Vetting. All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.
  • Quality. We looked for products that are tested throughout the manufacturing process to ensure quality and purity.
  • Ingredients. We included products made from quality ingredients and are free of artificial additives. We also paid close attention to the types and amounts of nutrients included in each product.
  • Health concerns. We looked for products to suit a variety of needs.

Keep in mind that not everyone needs a multivitamin, as some individuals get plenty of nutrients through diet alone. Before taking a multivitamin, be sure to talk with a healthcare professional first.

Below are the 9 best multivitamins for women, along with tips from a dietitian on what to look for.

With so many multivitamins available, deciding what product to choose can feel overwhelming. Here are a few factors to consider:

  • Age and life stage. There are multivitamins made specifically for different age groups, as our nutrient needs change as we age. On a similar note, people who are pregnant or breastfeeding should opt for a product that’s specifically formulated to meet there prenatal or postnatal needs.
  • Dietary restrictions or allergies. Be sure to carefully read ingredient labels if you have a food allergy or dietary restriction.
  • Amount of nutrients provided. In general, it’s best to avoid products that contain megadoses of any vitamins or minerals unless a higher dose has been recommended by a healthcare professional.
  • Number of pills. If you have difficulty remembering to take your vitamins, opt for a product that’s taken just once per day. Additionally, if you don’t like swallowing pills, consider a gummy or chewable option instead.
  • Budget. Since some products recommend taking multiple pills per day, be sure to consider the price per serving when determining whether a supplement fits your budget.
  • Quality. Look for supplements that are thoroughly tested for quality and accuracy. Ideally, choose products that are third-party tested by organizations such as USP, NSF, or ConsumerLab.

Before beginning any new supplement, we recommend talking with a healthcare professional. Not everyone needs to take vitamins.

If you are deficient in any specific nutrients, your healthcare professional may recommend taking a single nutrient vitamin instead.

Best multivitamin for women 18–49 years old

Ritual Essential for Women 18+

  • Price: $$
  • Type and dosage: 2 capsules daily

Ritual Essential for Women 18+ is our pick of the best overall multivitamin for women 18–49 years old.

It contains essential nutrients that some women may have difficulty consuming adequate amounts of, including omega-3 fatty acids, folate, and vitamin D (6, 7, 8).

What’s more, a clinical study using the multivitamin found it to be effective in improving levels of vitamin D and omega-3 DHA in 105 healthy women ages 21–40 over 12 weeks. Though it’s worth noting that several authors were employed by Ritual, and Ritual helped fund the study (9).

Ritual Essential for Women 18+ is vegan, gluten, and allergen-free. Plus, all Ritual vitamins are third-party tested for accuracy and purity.

Notably missing from this multivitamin are vitamin C and calcium. However, vitamin D, magnesium, and vitamin K2 are included, which can help improve the absorption of calcium from your diet to promote overall bone health (10).

Still, if you’re concerned about your calcium intake, be sure to talk with a healthcare professional to see if there are dietary sources you can add or if a calcium-containing supplement is needed.

Ritual also offers multivitamins formulate for women who are pregnant, breastfeeding, and over age 50.

Best women’s multivitamin gummy

Olly The Perfect Women’s Multi

  • Price: $
  • Type and dosage: 2 gummies daily

If swallowing capsules or tablets isn’t your thing, a gummy vitamin can be an easier alternative. This women’s gummy is a complete multivitamin that’s meant to support bone and skin health.

The supplement provides several essential nutrients, including B vitamins, vitamin D, and calcium. It’s also iron-free, making it suitable for postmenopausal women (11).

Also included is biotin, which is meant to offer skin benefits; however, the research on biotin’s effect on skin health is mixed (12, 13, 14).

These tasty gummies are naturally flavored and colored. They’re also gluten-free and third-party tested by NSF.

Best women’s multivitamin for athletes

Optimum Nutrition Opti-Women

  • Price: $
  • Type and dosage: 2 capsules daily

Optimum Nutrition Opti-Women is formulated to support women with an active lifestyle, providing 23 essential vitamins and minerals, including folic acid, iron, and vitamin D (15, 16, 17).

Optimum Nutrition Opti-Women capsules are approved by the Vegetarian Society, meaning they contain no animal products and are suitable for both vegetarians and vegans.

Additionally, all Optimum Nutrition products are third-party tested and processed in a facility that meets Food and Drug Administration (FDA) standards for current Good Manufacturing Practice (cGMP).

Keep in mind that as this multivitamin contains high doses of several nutrients, you may want to take just one capsule per day.

Best gluten-free women’s multivitamin

Garden of Life Vitamin Code Women

  • Price: $$$
  • Type and dosage: 4 capsules daily

These capsules are a great fit if you prefer to follow a raw, whole foods diet. They’re vegetarian and are free from binders, fillers, gluten, and dairy.

Garden of Life Vitamin Code Women capsules also include live probiotics and enzymes, as well as calcium, magnesium, zinc, and vitamins A, C, D3, E, and B complex.

You’ll also see a raw organic fruit and vegetable blend, as well as raw antioxidant and enzyme blends in these capsules. Keep in mind that these are proprietary blends, so the amounts of each ingredient aren’t listed. If you’re unsure about any of the ingredients or are sensitive to any of them, you should avoid this product.

Garden of Life supplements are third-party tested by NSF, carry the Informed Choice seal, and are considered safe for sport, meaning they’re free of substances banned by many sport organizations.

Best prenatal multivitamin

FullWell Prenatal Multivitamin

  • Price: $$$
  • Type and dosage: 8 capsules daily

Developed by a registered dietitian and fertility nutrition expert, FullWell Prenatal Multivitamin is formulated to provide the types and amounts of nutrients needed to support a healthy pregnancy (18).

The company also claims that the supplement is beneficial for women who are trying to conceive and those who are breastfeeding.

In addition to nutrients like folate and calcium, the supplement includes choline — an essential nutrient that’s important for fetal development and proper functioning of the placenta (19).

According to the company’s website, FullWell didn’t include omega-3 DHA in its prenatal vitamin due to concerns that DHA may not be as effective when combined with a multivitamin. However, because adequate amounts of DHA is important during pregnancy, it’s important to discuss taking a DHA supplement with your healthcare provider (18).

Every batch of FullWell Prenatal Multivitamins is third-party tested for harmful contaminants, such as heavy metals, though the name of the testing organization isn’t disclosed.

Best multivitamin for women over age 50

Thorne Women’s Multi 50+

  • Price: $$$
  • Type and dosage: 6 capsules daily

After menopause, your nutrient needs change. Specifically, postmenopausal women need less iron but more calcium and vitamin B6 (20, 21, 22).

This multivitamin for women over 50 is specifically formulated to address changing nutrient needs as you age, since it’s iron-free and provides highly-absorbable forms of vitamins D, B12, and B6. It also contains a small amount of calcium.

The Women’s Multi 50+ also includes lutein — an antioxidant that plays an important role in maintaining eye health (23).

Throne Research manufactures its products in third-party certified facilities and received an “A” rating from the Therapeutic Goods Association, a regulatory agency run by the Australian Department of Health. Its supplements are also NFS certified for sport.

Best women’s multivitamin that’s easy to digest

New Chapter One Daily Every Woman’s Multi

  • Price: $$
  • Type and dosage: 1 tablet daily

If you’ve had difficulty tolerating multivitamins in the past, New Chapter One Daily Every Woman’s Multi is worth considering.

This whole foods–based supplement contains probiotics and fermented nutrients, which the company claims are easier to tolerate on an empty stomach.

It’s also made with certified organic vegetables and herbs, with no synthetic fillers or animal gelatin.

As with a few other vitamins on this list, this supplement includes a few proprietary blends, so the amounts of each ingredient aren’t listed.

Be sure to scan the label for any ingredients that you may have a sensitivity to or that may interact with another medication you’re taking.

New Chapter is a Certified B Corporation, which means it meets high business standards. Its products are also NSF Certified.

Best vegan women’s multivitamin

Garden of Life mykind Organics Women’s Multi

  • Price: $$$
  • Type and dosage: 2 tablets daily

This organic, whole food multivitamin is a once-daily vegan tablet with 15 vitamins and minerals. It’s also certified organic, vegan, and gluten-free.

The multivitamin is designed to support a healthy metabolism, promote sustained energy, support blood and heart health, and promote healthy skin and nails. Like many supplements that are meant to offer beauty benefits, this one contains a large amount of biotin.

While it’s a popular ingredient, remember that the evidence supporting biotin’s effectiveness is not very strong (12, 13, 14).

Also keep in mind that many of the nutrients are in quantities over 100{6f90f2fe98827f97fd05e0011472e53c8890931f9d0d5714295052b72b9b5161} of the daily value, including some fat-soluble vitamins.

It’s possible to experience toxicity if you overconsume certain vitamins, like A, D, E, and K. So, if you eat a well-balanced diet, this may not be the best choice for you (24).

Garden of Life products are third-party tested, though the name of the testing organization isn’t disclosed. The company’s supplements are also considered safe for sport by Informed Choice.

Best women’s multivitamin subscription

Care/of Women’s Care Pack

  • Price: $$
  • Type and dosage: 3 tablets

If you’re looking for a vitamin pack with various vitamins, Care/of Women’s Care Pack may be a good fit. Vitamin C, calcium, and a probiotic blend containing “good” bacteria are the main nutrients found in these tablets.

One study in over 1,200 individuals found that taking a supplement containing Bifidobacterium animalis, the probiotic strain used in the Care/of blend, was effective in reducing abdominal discomfort and regulating bowel movements after 4 weeks (25).

Further research has confirmed the positive results of supplementing with this strain of probiotic (26).

The Calcium Plus includes vitamins D and K2, which are important nutrients for improving bone health and calcium absorption (10).

The last supplement included in this pack is vitamin C, which is a powerful antioxidant that plays an important role in the immune system. With 278{6f90f2fe98827f97fd05e0011472e53c8890931f9d0d5714295052b72b9b5161} of the daily value, Care/of suggests this product for someone who doesn’t regularly consume fruits and vegetables, as they may be deficient in vitamin C (26).

That being said, while vitamin C has low toxicity, this multivitamin pack may not be the best suited for you if you regularly consume food sources of vitamin C (16).

The vitamins are non-GMO, vegan, and gluten-free. According to the website, all of the ingredients used in Care/of products meet NSF standards and are tested three separate times for quality.

Do women’s multivitamins really work?

Taking a multivitamin can help certain individuals meet nutrient needs. Yet, it also can increase nutrient intakes past what is considered safe (24).

In terms of improving overall health and preventing chronic diseases, multivitamins may play a role, according to research. However, it’s been shown that healthier individuals are more likely to regularly take a multivitamin than those who have nutritional deficiencies (24).

For this reason, the research on whether or not a multivitamin can improve health outcomes is inconclusive.

That being said, because multivitamins can help fill gaps in nutrition, your doctor may still recommend one for you.

Is it good to take a multivitamin every day?

Studies have shown that while taking a multivitamin daily can help some individuals meet their nutritional needs, in others it may lead to excessive intakes of nutrients (24).

For this reason, it’s important to carefully read supplement labels and identify any nutrients that you’re already consuming regularly, either through your diet or other supplements you may be taking.

Another important factor is the types of vitamins included in a product.

Water-soluble vitamins, like B vitamins and vitamin C, are easily excreted in the urine when consumed in excess. However, fat-soluble vitamins — vitamins A, D, E, and K — can build up in the body, potentially leading to toxicity (27).

It’s a good idea to check with a healthcare professional before beginning any new supplement, including a multivitamin. They may recommend a single-nutrient vitamin for you, rather than a multivitamin, to ensure you aren’t regularly consuming excess amounts of nutrients.

What vitamins should women take daily?

There’s no one-size-fits-all vitamin protocol, as nutrient needs vary by individual.

That said, it’s not uncommon for women to be low in iron, vitamin D, and vitamin B6 (28).

Still, before taking any vitamin supplements, it’s best to have your diet assessed by a nutrition professional to see if supplements are necessary.

What’s the best time to take a multivitamin?

Some vitamins, like water-soluble vitamins, can be absorbed on an empty stomach. However, multivitamins typically contain fat-soluble vitamins as well, which require dietary fat for absorption.

That’s why it’s often best to take your multivitamin with a meal or snack.

To make remembering to take your multivitamin easier, it may be helpful to take your vitamin with the same meal each day.