A women’s multivitamin is a wonderful way to supplement your diet with some essential vitamins and minerals that are nutritionally recommended to intake daily.
Though maintaining a healthful diet that’s recommended for your age, body weight and overall health (editor’s note: we recommend consulting with your doctor or trusted medical professional), a women’s multivitamin is, generally speaking, a method to ensure you’re reaching your daily value (DV) of vitamins.
“A women’s multivitamin is a dietary supplement specifically formulated to meet the nutritional needs of women and fill in potential nutrient gaps in the diet,” Mia Syn, RD, registered dietitian and author of “Mostly Plant-Based” cookbook, told the New York Post. “Women’s multivitamins include a combination of different vitamins and minerals that may vary across brands. Nutrients commonly found in women’s multivitamins include vitamins A, C, D, E and K as well as B vitamins. They may also include minerals such as calcium, magnesium, iron and zinc.”
To ensure you’re receiving the most well-rounded information possible — especially considering that women’s multivitamins (and any multivitamin for that matter) aren’t approved by the FDA — we combed through lab testing, health studies, consulted a team of medical experts and put together an in-depth FAQ section below.
The best part? We outlined women’s multivitamins based on age group and type, after ensuring their Nutrition Facts label and lab testing was on-par with our experts’ recommendations, so you can make the most informed shopping decision based on your dietary needs. (Related: Best prenatal vitamins and best vitamin D supplements).
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“Women in their 20s and 30s may seek multivitamins with adequate folate, especially if they are planning to become pregnant, as it reduces the risk of neural tube defects in infants,” Syn tells The Post. “Additionally, women in their 20s and 30s should check their iron levels and consider an iron-containing multivitamin if they have heavy menstrual periods or are at risk of iron deficiency.”
Right on the money, the New Chapter One Daily Every Woman’s Multivitamin + Immune, Stress, Energy & Beauty Support cotntains the exact DV of folate recommended (400 mcg for women ages 19 and older). Additionally, it contains iron as well, per our expert’s recommendation.
Aside from its non-GMO seal which may be of value for some shoppers, this particular women’s multivitamin also contains the NSF seal — an important stamp to look for on a vitamin bottle.
“The best thing to do before taking any dietary supplement is looking to see if it has the USP label and NSF mark,” said C. Michael White, PharmD, department head of the University of Connecticut’s pharmacy practice and dietary supplement researcher. “These are two independent laboratory-verifying organizations that will take the product and will test them to make sure they actually contain what the company selling it says it contains, and making sure it doesn’t have any contaminants, like mercury and lead.”
The Nature Made Multi for Her hails from a reputable brand and fitting for women in their 30s, as well as those in their 40s. “Women in their 30s and 40s may look for B vitamins in their supplements as they are important for energy metabolism and cognitive function,” Syn notes.
The brand’s B vitamin count is closest to the National Institute of Health’s (NIH) recommended intake of 2.4 mcg for women ages 19 and older.
More, this multivitamin pick has the USP seal on it, recommended by Dr. White, to signal its Nutrition Facts label’s ingredients as accurate.
The SOLARAY Once Daily High Energy Multivitamin + Immune System & Energy are a suitable pick for women in their 40s, as the formulation as a whole focuses on energy metabolism and cognitive function — two recommended health areas, per our expert.
Also containing a vitamin B count close to that 2.4 mcg for women 19 and older, the brand also holds an “A” ranking on Labdoor, though it’s important to note this particular formulation has not been independently tested yet. However, the brand holistically avoids claims and contains accurate ingredients, per Labdoor’s prior evaluation of the brand.
The SmartyPants Women’s Masters 50+ Multivitamins are one of the most transparent brands for multivitamins we’ve come across. Not only does it have an easy-to-read Nutrition Facts label, but the vitamins are also easy to ingest, as they’re gummies instead of capsules.
“Women in their 50s and 60s may want to seek out omega-3 fatty acids in their multivitamins, which can support heart and brain health,” Syn suggests.
That said, these multivitamins contain the closest amount of omega-3 fatty acids in compliance with the recommended DV (1.1 g, per NIH) for omega-3 fatty acids, like fish oil. More, the backside of the bottle contains the NSF recommended seal, as advised as one to look for among our medical experts.
“Women in their mid 60s and beyond may lose their ability to absorb B12 from food so additional B12 supplementation may be beneficial,” Syn advises. For that reason, we recommend the Nature’s Way Alive! Women’s 50+ Ultra Potency Complete Multivitamin.
Not only does it boast an impressive rating of No. 1 on iHerb (outranking hundreds of formulations) but it’s widely raved about online, including its near-23,000 positive review count on Amazon alone.
More importantly, is its increased count of vitamin B12, as suggested by our medical experts. It’s also fairly priced, gluten-free and contains food-based blends for increased healthfulness. According to its website, “the first recognized Good Manufacturing Practices (GMP) facility by NSF and continues to set the bar for the industry today,” indicating its expert-recommended stamp of approval, which is characteristic of the brand at large.
There aren’t that many liquid multivitamins for women on the market, though the Tropical Oasis Premium Multivitamin Liquid met our standards. Specifically, its Nutrition Facts label is in tandem with recommendations from the NIH, and the formulation is sugar-free.
“Liquid multivitamins are typically taken with a dropper or cap and can have a stronger taste or odor,” Syn says. Luckily, one reviewer says Tropical Oasis’ blend “doesn’t leave an aftertaste!” (and, was pretty stoked about that).
“Liquid multivitamins can be extremely helpful for those with digestive conditions that affect absorption, such as celiac disease or Crohn’s disease,” Desiree Nielsen, RD, registered dietitian and host of the evidence-informed wellness podcast, The Allsorts Podcast, told The Post. “A liquid multivitamin will typically be easier to absorb in those conditions – they are also helpful for anyone unable to swallow capsules.”
The multivitamin is also GMP-certified, ensuring these multivitamins are “consistently produced and controlled according to quality standards,” per the World Health Organization.
OLLY’s Women’s Multivitamin Gummy made the cut as the blend we recommend for a highly important reason. Out of all the reputable brands to shop from online, OLLY boasts the least amount of total sugars (only two grams, compared to the average of five or six).
“Gummies are chewable, candy-like supplements that often contain added sugars, artificial colors or flavors,” Syn says, explaining the multivitamin type.
If swallowing capsules simply isn’t your thing, these fairly priced multivitamins are your best bet. With nearly 35,000 rave reviews on Amazon alone, shoppers love its sweet (but not sugary) berry flavor and overall health and immune support.
Aside from containing a sufficient amount of B vitamins, antioxidants (vitamins A, C and E) and vitamin D and calcium (among other nutrients), these multivitamins feature the NSF-certified stamp of approval, along with being a certified B-corp, the latter meaning that OLLY meets “the highest standards of verified social and environmental performance, public transparency and legal accountability,” per Cultivating Capital.
Additionally, be sure to keep gummy vitamins securely out of reach of children, “because excessive vitamin and mineral intake can harm kids who may accidentally take a handful of what they think is candy,” Nielsen warns.
“If you see the USDA organic seal, the product is certified organic and has 95 percent or more organic content,” Syn explains. “Organic multivitamins are made using ingredients that are grown and processed without the use of synthetic pesticides, herbicides, genetically modified organisms (GMOs) and synthetic fertilizers.”
The Garden of Life mykind Organics Women’s Once Daily Whole Food Multivitamin has the expert-recommended USDA-Organic certification, along with sufficient nutrient counts after a careful examination of its Nutrition Facts label. More, it’s applauded by more than 15,000 satisfied shoppers on Amazon alone and is packed with 15 vitamins and minerals at 100% of the DV for folate, biotin and more.
We’ve tried the Ritual Multivitamin for Women 18+ and, satisfying minty taste aside, are a lovely option if you’re seeking a vegan-based product.
“A vegan multivitamin is a dietary supplement free of animal-derived ingredients,” Syn says. “They are often designed to provide essential vitamins and minerals that may be lacking or require special attention in a vegan diet such as vitamin B12, iron and calcium.” Additionally, a vegan multivitamin “will be free of any animal-derived ingredients, including gelatine and honey,” Nielsen adds.
Why we recommend Ritual? The brand is ultra-transparent in regard to its ingredient inclusions and focuses on holistic health: brain health, bone health, blood-building and antioxidant support. Additionally, the brand is GMO-free and USP-verified — criteria our team of medical experts recommend seeking out.
“Whether women’s multivitamins should contain iron depends on individual circumstances and dietary intake,” Syn explains. “Women who menstruate have higher iron requirements due to menstrual blood loss. For these women, a multivitamin with iron can be beneficial in helping to prevent iron deficiency anemia, which can lead to fatigue, weakness and other health issues.”
Postmenopausal women generally have lower iron needs since they are no longer menstruating. “In many cases, they may not require supplemental iron, and an iron-free multivitamin may be more appropriate,” she adds.
If you’re looking for a women’s multivitamin that contains iron — and, most importantly, have consulted a medical professional if this is right for you — we recommend the Centrum Multivitamin for Women. Specifically, it contains the exact recommended DV of iron (18 mg, per NIH). It’s also a verified non-GMO product, and nearly 25,000 Amazon shoppers lean into this option, particularly.
“The dietary intake of iron-rich foods should also be considered,” Syn adds, on the topic of whether women’s multivitamins should include iron. “If a woman’s diet is already rich in iron from sources like red meat, poultry, fish and fortified cereals, she may not need additional iron from a multivitamin.”
If it’s recommended for you to consume a women’s multivitamin without iron, we recommend the ESVITO Multivitamin for Women 37-in-1 Immune, Energy & Stress Support. Less-than-$10 price point aside, its Nutrition Facts label is on-par with recommended intake levels of top vitamins and nutrients (i.e B12, calcium) and are certified non-GMO. It’s also a vegan option, should that be of importance.
Ahead, our team of medical experts dial down the scientific lingo on women’s multivitamins so you can easily digest (side note; vitamin pun totally intended) all there is to know about shopping for one, key ingredients and more.
“A women’s multivitamin can help fill in nutrient gaps and help ensure that you get the essential vitamins and minerals you need even if your diet is lacking in certain nutrients,” Syn tells The Post. “This is especially important if you have dietary restrictions, allergies or limited food choices.”
What’s key to note is how women’s multivitamins can supplement gaps in a diet. “It’s important for people to realize that it really is possible to get all of the nutrition we need from food, with only two exceptions: vitamin D — as few foods contain this nutrient — and vitamin B12 for those on a vegan diet,” Nielsen explains.
Sometimes, Nielsen also recommends that clients who are new to vegetarian or vegan diets take a multivitamin for a short period of time — perhaps three to six months — “as they adjust to their new way of eating and learn to build a balanced eating pattern,” she adds.
Below, find a list of key ingredients worth looking into when shopping for your next bottle of multivitamins:
“If you follow a well-balanced diet that provides all the essential vitamins and minerals you need, you may not need a multivitamin,” Syn shares. Taking excessive amounts of certain nutrients can have adverse effects. Talk to your healthcare provider to help determine if you could benefit from adding a multivitamin to your diet.
“Additionally, if you are pregnant, your nutritional needs will differ from non-pregnant women where a women’s multivitamin may not be the best fit,” she adds.
It’s important to pick up a multivitamin suited for your age range as well. “I wouldn’t recommend that children or women over 50 use a standard women’s multivitamin and instead, choose a formula tailored for them,” Nielsen advises.
Both women’s and men’s multivitamins are formulated to meet the specific nutritional needs of each sex and will differ slightly.
“For example, women’s multivitamins may include higher amounts of calcium and vitamin D for bone health, iron to address the risk of iron-deficiency anemia due to menstruation, and folic acid for reproductive health, particularly during pregnancy,” Syn explains.
Aside from vitamins, the percentages of the vitamins themselves may differ. “Men’s nutrient requirements are often slightly higher than women’s with some exceptions, particularly iron (which is higher for menstruating women),” Nielsen adds.
Believe it or not, vitamins and supplements are notorious for slapping on labels and making claims (not all, but a good chunk of those you’ll find on the market). As a best practice, look for options with the NSF or USP seals, a GMP-certified or non-GMO seal — and, if on the hunt for an organic option — a USDA-certified seal.
“There are two main certifications that you’ll find on multivitamins: USP and NSF International,” Nielsen explains. “Both of these marks confirm that the product is high quality, contains exactly what it claims to with no contamination or undisclosed ingredients.”
More, there are several factors to consider to ensure that you choose a safe and effective product that meets your specific nutritional needs. “First, check the nutrient list to ensure that the multivitamin provides the vitamins and minerals you need and pay attention to the dosage of each nutrient,” Syn recommends, underscoring the importance of recognizing your age and what recommended intake of vitamins are recommended.
Look for products from reputable brands that adhere to good manufacturing practices (GMP) as well. “These standards ensure product quality and safety,” Syn adds.
If you have specific health concerns or conditions that may affect your nutrient requirements, consult with a doctor or a registered dietitian. They can help you select the most appropriate multivitamin and dosage for your individual needs. Remember that multivitamins are intended to complement a balanced diet, not replace it.
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