Let’s be real — despite plenty of Insta wellness gurus suggesting that a healthy, balanced diet is easy to achieve, that’s not always the case for everyone. Especially when it comes to the complexities of women’s needs.
Dietary imbalances and nutritional deficiencies are rife. And if your body’s deprived of the vitamins, minerals, and other essential nutrients it needs to maintain optimal tissue and organ function, your health can be negatively affected.
Enter themultivitamin. These blended formulas can help fill any nutritional gaps and ensure your body has precisely what it needs to keep you well. And they’re particularly importantduring pregnancyand for women with certain health conditions.
But which multivitamin should you choose? Let’s have a look.
A quick look at the best multivitamins for women
How to choose the right multivitamin for you
The ideal multivitamin for you depends on your age, lifestyle, and general health. Think: apregnant personrequires different nutrients than a not-pregnantveganperson.
But there are still some important things to look for in general, including:
Certifications
Before you throw away your hard-earned cash on any ol’ multivitamin, understand that nutritional supplements, including vitamins, are not regulated by the Food and Drug Administration (FDA). So, your best bet is to choose a third-party tested product to ensure your vitamins are safe and effective. Independent labs to look out for include Consumer Lab, Lab Door, NSF, and USP.
If you can’t find those kinds of certifications, look for vitamins made in facilities that are compliant withCurrent Good Manufacturing Practices (CGMPs). CGMPs are standards set forth by the FDA designed to ensure that supplements are packaged and labeled appropriately. CGMPs don’t involve testing the contents of supplements, though.
Capsules,gummies, chewables, powders, and liquids. You’ve got options, hunny.
Think about the form of vitamin you prefer. If the idea of trying to swallow a big oldcapsulefills you with dread, maybe a powder, chewable, or liquid would fit better into your daily routine and make it more likely you’ll actuallytake it.
Or if the idea of chewables and liquids gives you flashbacks to your Flintstone’s vitamins and childrens’ Motrin days, stick with capsules or gummies.
Appropriate daily values
Look for a multivitamin with at least 100 percent of the daily value (DV) for most ingredients.
You prob won’t find this with calcium because the pill would be too large to swallow. Likewise,magnesiumandpotassiumlevels are often low in multivitamins to avoid interactions with any medications.
On the flip side, some ingredients might have a super high percentage — like an 800 to 1000 percent DV. This is common with vitamins that your body might not absorb 100 percent of, likevitamin B12.
Balance of ingredients
You’ll need an appropriate balance of nutrients for your age, sex, and nutritional and reproductive status. For example, older peeps needmore calciumand vitamin D, whereas premenopausal and pregnant peeps need moreiron.
Many brands make multivitamins that account for these needs. Look for products labeled with your age range and sex — and if you’re pregnant or nursing, look for prenatal/postnatal formulas.
There’s a multivitamin for every price point, so you DON’T have to bust your budget for a multi. However, in general, the less expensive vitamins may use inexpensive nutrient forms that aren’t as well absorbed by the body as those used in higher-end supplements.
For example, magnesium oxide is used in many inexpensive multivitamins and magnesium supplements, but itmay not beas effective as magnesium picolinate.
Dietary restrictions
You’ll also want to check that your multi meshes well with your dietary preferences and restrictions — some things you may want to check for specifically are:
How we picked the best women’s multivitamins
To save you the trouble of sorting through the millions of multivitamins on the market, we’ve brought you the best by using criteria like:
Pricing guide
Different multivitamins require different dosages and are available in different quantities. Pricing below is based on the price per dose.
The 10 best multivitamins for women
We plucked these beauties from the multitudes.
Best multivitamin for women in their 20s
Ritual Essential for Women Multivitamin 18+
Ritual is a subscription vitamin service that sends you high quality multivitamins every month — which is SUPER convenient.
The brand offers multivitamins for women andmen18+ or 50+, plus prenatal andpostnataloptions. There are also options for kids and teens. Fun for the whole fam! AND you get a vitamin that’s uniquely customized to your age, gender, and reproductive status.
These oil capsules are vegan and have a mint flavoring, which helps mask any fishy aftertaste. The 18+ option is alsoUSP verified, so you’re able to trust that each capsule actually contains what it says it does.
Reviewers love these and say they’ve simplified their morning vitamin routines. One of our editors tried them and says she loves the minty flavoring and how high quality they are. She also loves how convenient it is to get a multivitamin shipped right to your door. Seriously, it’s easy as hell — even for the busiest of busy bees.
Some peeps had trouble contacting customer service for shipping issues, but reviewers are def satisfied overall.
Best multivitamin for women over 30
Care/of Personalized Vitamins
Care/of is avitamin subscriptionthat’s perfect for our over 30 crew. To get started, you’ll take a detailed quiz that asks you a bunch of questions about yourlifestyle,diet, andhealth goals. Based on your answers, the brand recommends a slew of supplements that you can add to your daily packs. You don’t need to select all of ’em, either — you can just choose the ones you’re comfortable with or can afford.
We think this is the perf option for women over 30 because it’s so personalized. Many multivites for women over 30 might include support forfertilitywhen you might not want to have kids. But if you’re lookin’ to have kids ASAP, that support is still an option. Others don’t take into account that you might not be gettingyour periodevery month (we’re looking at you,hormonal birth control) and maybe don’t need that added iron.
But our favorite part of Care/of is that it also takes into accountstress,gut health, yourexercise routine, and anyskin/hair/nailconcerns. Everyone’s going through something diff in their 30s, so a little personalization is an amazing way to get what you need and skip what you don’t.
The biggest downside is that it can get pricey — especially if you decide to buy all of the recommendations.
Best multivitamin for women over 40
New Chapter Every Woman’s One Daily Multi 40+
Entering the season of endless 29th (or 39th) birthdays? We feel ya, and so does New Chapter.
This multivitamin — designed for women of a Certain Age — contains critical nutrients in afermentedform that’s easier to digest and increases absorption. Plus, they’re made from whole food ingredients, rather than lab-made synthetics.
New Chapter boasts that these vitamins can ease digestion,soothe stress, boost energy, and support immune function while being gentle on your stomach. That’s thanks to added ingredients like ginger (great forinflammation and digestion), turmeric (alsogreat for inflammation), peppermint leaf (A+for digestion), and maca root (a fave forfatigue and digestion).
The company also goes a step further with values that include waste reduction, climate-friendly farming, and sustainable sourcing. It also follows a code of conduct that cares for human rights.
One thing to note for peeps with soy allergies is that these multivitamins do contain fermented soy products.
Keep in mind that some herbal ingredients — although natural or organic — can interact with certain medications and might not be safe for pregnancy. If you’re pregnant or taking regular medication, check in with your doc before starting these.
Best multivitamin for women with iron
Optimum Nutrition Opti-Women
Optimum Nutrition’s Opti-Women multivitamin contains 100 percent of your daily recommended iron — plus a hefty dose of vitamin C, which isneeded to help absorb ironproperly.
But these aren’t all about the iron. They contain an impressive 23 vitamins and minerals, like folic acid, calcium, and vitamin B12.
They also contain ingredients like alpha lipoic acid (anantioxidant), dong quai (an anti-inflammatory thatmight help supportbone health), and garcinia extract (whichmight help peeps lose weight).
These multivitamins seem to work wonders for some reviewers, but some reported allergic reactions like skin rashes.
Best women’s multivitamin for immune system support
Rainbow Light Women’s One
Rainbow Light is our best immune-boosting vitamin thanks to its high-potency zinc and absorbable forms of vitamins B2,B5, folate, calcium, and iron. These tablets also boast vitamin D and calcium to supportbone healthand vitamins B6, B12, andcholineto boost energy and help protect yournerves.
The formula is gluten-free, vegetarian, and verified by the non-GMO project. You’ll only need one tablet per day to fulfill your vitamin needs and you’ll also meet around a third of your iron requirements.
Overall, reviews are outstanding, but some are disappointed that the tablets aren’t vegan, and they cause your pee to turn a luminous yellow color (usually thanks to B vitamins). Plus, there are a couple of reports of tablets becoming moldy at the bottom of the bottle. Don’t forget thatvitamins expire!
Best women’s multivitamin for hormonal support
Mega Food Women’s One Daily
Mega Food prides itself on quality, natural ingredients, and crafting its vitamin supplements from real food likeshiitake mushrooms,oranges, andturmeric.
These once-a-day multivitamins contain ingredients that may help balance your mood,improve your stress response(thanks to three adaptogens:ashwagandha,eleuthero, andSchisandra), and even improve symptoms of premenstrual symptoms (hi,Chaste Tree Berry).
If you’re following specific dietary guidelines, these vitamins are an excellent choice as they’rekosher, vegan, and gluten-, dairy-, and soy-free. And yes, they’re non-GMO. However, they don’t provide your entire recommended daily amount of many of the vitamins and minerals.
Keep in mind that some herbal ingredients — although natural or organic — can interact with certain medications and might not be safe during pregnancy. If you’re pregnant or taking regular medication, check in with your doc before starting these.
Best prenatal multivitamin for women
Klaire Labs Prenatal & Nursing Formula
Klaire Labs Prenatal and Nursing Formula Supplement is our top prenatal choice. It’s specially formulated to provide all theessential vitamins and mineralsin a well-absorbed and tolerated form. We’re talking extra vitamin D to meet your increased needs, active folate and B12, and bioavailable choline necessary for healthy brain and spinal cord development.
It’s also free of common allergens like casein, eggs, shellfish, peanuts, wheat, and artificial colors, flavors, and preservatives. One possible drawback is the dosage is three tablets daily.
Best organic multivitamin for women
Garden of Life mykind Organics Women’s Once Daily Multi
If you prefer to avoid GMO ingredients, pesticides, herbicides, and other harmful chemicals and are looking for a USDA organic-certified product, check out our best organic choice from Garden of Life.
These tablets boast 15 vitamins and minerals formulated from organic whole foods that fulfill your full daily recommended values or more. You also benefit from activated forms ofvitamin B12that boost energy levels and metabolism.
One negative is that the tablets only contain 14 percent of your recommended iron intake, so you may need other forms of supplementation to meet that goal.
Best gummy multivitamin for women
Olly Women’s Multi
As gummy vitamins go, Olly’s are low in sugar at 2 grams per serving and reviewers rave about the flavor, so they’re our best gummy choice.
These vitamins are v affordable, but you’ll need to take 2 daily to get the recommended amounts of 18 essential nutrients. You’ll also need to look elsewhere for iron — these don’t got it.
They’re free of artificial ingredients and gluten and they’re NSF certified, so you can feel confident you’re getting the ingredients Olly says you’re getting. But they’re not suitable for vegetarians and vegans.
Best multivitamin for women with probiotics
Garden of Life Vitamin Code Women
Made from high quality raw, whole foods, Garden Of Life Vitamin Code for Women supports breast,reproductive, bone, skin, and gut health. This vitamin is an excellent option for women’s specific nutritional needs with vitamins A, C, D3, E, and B-complex and minerals, including calcium, magnesium, and zinc.
Although you need four of these antioxidant and enzyme-packed capsules daily, they’re clean, organic, and non-GMO. Plus, they containgut-friendlyLactobacillusandSaccharomyces cerevisiaebacteria to boostdigestive health.
Side-by-side comparison
Do you need a multivitamin?
Eating a balanced diet consisting of vegetables, whole grains, and a wide variety of nutrients usually means you’ll have all the vitamins and minerals you need. But, for some peeps — we’re talkingvegans,pregnant people, and those who don’t enjoy eatingtheir greens— a multivitamin is worth considering.
Basically, multivitamins can bridge any nutritional gaps in your diet. Many of these dietary gaps can occur in the instance you:
Additionally, if you have a health condition that reduces nutrient absorption, like celiac disease orulcerative colitis, or have had gastric bypass surgery, a multivitamin can help support your nutritional needs.
That said, people with a complete, balanced diet are unlikely to get any additionalhealth benefits from supplemental vitamins. Case in point, the researchers in a2013 reviewof 26 clinical studies concluded there’s pretty much zero evidence to support any benefits of multivitamins to prevent cardiovascular disease or cancer among healthy adults.
Signs of deficiency
Some signsyou may have a vitamin or mineral deficiency include:
The important thing to remember is that these problems aren’t necessarily always related to a nutrient deficiency. Each of them could signify many different things. When in doubt, it’s definitely best to make an appointment with a healthcare professional to discuss.
Alternatives to taking a multivitamin
Want to take a different approach? Here are some alternatives to taking a multivitamin.
NOTE: If you’re pregnant, a prenatal vitamin is considered the best way to fill nutritional gaps.
When to see a doctor
If you’re having some mysterious symptoms like fatigue, hair loss, digestive problems, or mood changes that haven’t responded to getting consistent with your multi routine, it’s time to check in with your doctor.
Additionally, contact a healthcare professional if you’re interested in testing for nutrient deficiencies. You can ask your doctor (or a registered dietitian) for some sound advice on multivitamins and other supplements, too.
Our process and why you should trust us
This article was written in part by a registered dietitian nutritionist (RDN), who used her expertise to give her stamp of approval on the best multivitamins for women.
Before writing about those products, we put them all through a thorough vetting process that checks for unsupported health and disease claims, shady business practices, FDA/FTC warning letters, and lawsuits involving a company’s products. We also made sure that the company is transparent about the ingredients it uses, doesn’t use any illegal ingredients, and provides dosage information. Only products that passed vetting made this list.
After wrapping up our recommendations and tips, we sent this entire article to a second registered dietitian (in this case,Kathy W. Warwick, R.D., CDE) for review.
So basically, you’re able to feel good knowing that we put in WORK to get you these recommendations.
Frequently asked questions
Got more questions? You’re not alone. Here are some other common questions about taking multivitamins and our best answers.
Are women’s multivitamins worth it?
It depends. You can get all of the same nutrients from eating a balanced diet. But some peeps might need some help bridging some nutritional gaps.
Taking a multivitamin is worth considering if you:
Is it good to take a multivitamin every day?
Yes! Especially if you fall into one of the categories we listed just above, or if you’re pregnant or nursing.
However, it’s a good idea to check the label for your multivitamin, and avoid multis that provide super-high doses of certain vitamins or minerals. Most of the time, these multi megadoses just plain aren’t necessary — and occasionally they can become a problem when you’re taking high doses consistently over time.
Also, some multivitamins contain herbal ingredients that — although natural or organic — can interact with certain medications and might not be safe for pregnancy. Check in with a healthcare professional before you add a multivitamin to your daily routine.
Do pregnant women need multivitamins?
Choosing a multivitamin explicitly tailored to pregnant people that focuses on the essential nutrients may help support your health and your baby as they develop. It’simportantbecause some vitamin and mineral deficiencies in early pregnancy can harm the fetus. For example, folic acid reduces the risk of certain congenital abnormalities. So, taking a high quality prenatal vitamin supplement can help keep you and your baby healthy.
But definitely speak with your healthcare provider to make the best decision for you.
How many multivitamins should I take every day?
There isn’t a stock answer to this question, as it depends on the brand you’re using and the multivitamin formula. You may find taking one pill a day meets your needs, or you may require multiple pills with every meal. Don’t dive in before reading the label on your multivitamin to confirm the directions — this isn’t the time for guesswork.
Are gummy vitamins less effective?
Gummy vitamins may taste and look like candy, but if you’ve got your hands on a reputable brand, they shouldn’t be any less effective than pills or capsules. However, one thing to keep an eye out for is sugar. Although it doesn’t alter the effectiveness, some gummy vitamins contain quite a bit of sugar which you may prefer to avoid.
How are vitamins and supplements regulated?
Don’t believe the hype that vitamins are harmless and that it doesn’t matter that the FDA doesn’t regulate them in the same way as pharmaceuticals. Although often marketed as “natural,” this isn’t necessarily the case, and some ingredients can have harmful effects when taken at high doses.
However, the FDA categorizes vitamins as dietary supplements, and they keep track of any side effects that people report and monitor any health claims that the manufacturers publish. If the FDA finds a product is making false health claims or is unsafe, they can issue a warning or demand it’s removed from sale.
If regulation is something you’re concerned about, look for supplements that are third-party tested and/or certified. Testing and certification ensure the purity and accuracy of the ingredients listed.
How can I safely choose a multivitamin supplement?
A 2015 studyreported that dietary supplements cause around 20,000 visits to the emergency room each year. Yes, seriously!
Because supplements can interact with medications and there’s a lack of safety information in some instances, certain peeps must chat with a healthcare professional before taking supplements. This applies if you’re currently taking medications, have a health condition, are awaiting surgery, or if you’re pregnant, nursing, or trying to become pregnant.
The bottom line
Sure, a balanced diet might well provide all you need in the way of vitamins and minerals.But, if you’re pregnant, thinking about it, or your diet is restricted in some way, a multivitamin can help fill nutritional gaps.
There are tons of different formulations to choose from at every price point. So, take the time to work out which multivitamin best suits your needs, and you may find that your hair, skin, and overall health reaps the benefits.
