The 9 Best Multivitamins for Women, According to a Dietitian

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Best Multivitamins for Women

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Our Top Picks
Each 4 capsule serving (2 capsules twice daily) contains a mix of gut-healthy lactobacillus and Saccharomyces cerevisiae bacteria.
The non-GMO, certified Organic multi contains key nutrients in a highly absorbable fermented form that is easy on the stomach
With 300 once-daily tablets per bottle, these multivitamins are a great budget-friendly option.
Free of iron, but specifically formulated with vitamin D to support strong bones and a blend of B vitamins for optimal energy
Best Allergy-Friendly:
MegaFood Women's One Daily at Amazon
Generally safe for those with allergies, as they are gluten-free, dairy-free and soy-free.
Each serving of 4 gummies provides a wide range of whole food, plant-based vitamins, and minerals with only 5 grams of sugar.
Contain plant-based omega-3 DHA for heart and brain health, as well as 3 billion CFU of gut-health promoting probiotics
An excellent option for women trying to conceive, are pregnant, or breastfeeding.
Conveniently delivered every month, so you never miss a day.

Approximately 50 percent of Americans take a supplement, the most common of which is a multivitamin. Especially for women, a multivitamin is a great way to bridge any nutritional gaps that may occur. While you can technically get all the nutrients that you need from food, not everyone eats a perfectly balanced diet all the time, so a multivitamin is a great supplement to back you up.

It's interesting to note that women are more likely than males to take a multivitamin, especially as they age. It seems that women are quick to understand the potential health benefits of multivitamin use, including chronic disease prevention and improved immunity.

Whether you're looking to boost your overall health, prevent a deficiency, or fill a gap in your diet, there are many women-specific multivitamin options to choose from, based on everything from your age and activity level to specific nutrients of concern and budget.

What to Look for in a Multivitamin for Women

Iron and Calcium:

Iron and calcium are both vital nutrients in a woman’s diet, with iron recommendations being higher for women over the age of 19, and calcium recommendations being highest for women under the age of 19. 

“It’s important to note that calcium and iron compete for absorption, so it’s not optimal to take those together,” says Addie Jones, MS, RD, CSCS. If taking both as a supplement rather than getting them from food, it’s best to take them a few hours apart. Jones also notes that these vitamins may be more important for women with plans for reproduction.

Folic Acid

“Folic acid is a form of folate, which is an important B vitamin for neurological and genetic development,” says Jones. That’s why she recommends a folic acid supplement for those who are pregnant or planning to become pregnant. 

There are also a number of women with a common genetic mutation that inhibits the conversion of synthetic folic acid to its active form called 5-MTHF. That’s why opting for a multivitamin that contains natural folate or 5-MTHF may be optimal. While folate is a nutrient of concern for pregnant women because of neural tube defects, it’s also critical for healthy cell growth and can support hair, skin, and nail health in those who are not pregnant.

Form

Jones explains that the physical form of a vitamin is far less important than the chemical form, so while a capsule may seem more effective than a gummy, that may not be the case. Instead, she recommends taking a multivitamin in the most active form. 

“For example, people often take turmeric to reduce inflammation,” says Jones. “The active antiinflammatory agent in turmeric is called curcumin, and some forms of curcumin are better absorbed than others,” she adds. Because of the variety of vitamins on the market, she advises doing research to ensure that whatever form you’re taking is as effective and easily absorbed as possible.

Certification

Vitamins and supplements are not regulated by the FDA, so many dieticians recommend looking for additional certification to ensure the listed ingredients adhere to the label. 

“I would recommend looking for a brand that uses third-party testing like USP or NSF as the industry is not regulated,” says Jones. She notes that labels aren’t always accurate and that when you’re supplementing—especially for a deficiency—making sure it will provide you with the right amount of nutrients is essential.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here

Here, the best multivitamins for women:

Best Overall: Garden of Life Vitamin Code Women's Raw Whole Food Vitamin Supplement

Box of vitamin code for women vitamins
Pros
  • Made with whole foods

  • Probiotics and digestive enzymes

  • Extra antioxidant support

Cons
  • Need four capsules daily

A high-quality multivitamin known for its purity, Garden Of Life Vitamin Code For Women is specifically formulated for women to support breast, reproductive, bone, skin, and heart health. It’s made from nutritious and raw whole foods, so more of the vitamins and minerals are absorbed into your bloodstream in comparison to synthetic-made multivitamins. Unlike other multivitamins, you can take them on an empty stomach with a simple glass of water.

Vitamin Code contains both vitamins and minerals, including folate, calcium, magnesium, zinc and vitamins A, C, D3, E, and B-complex, that support women’s specific nutritional needs. With live enzymes and antioxidants, they may help keep your digestion and immune systems running strong. Each 4 capsule serving (2 capsules twice daily) contains a mix of gut-healthy lactobacillus and Saccharomyces cerevisiae bacteria.

Key nutrients: folate, calcium, magnesium, zinc, vitamin D3, B-complex, probiotics | Vegan: No | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Additives: None

Best Whole-Food Based: New Chapter Every Woman's One Daily Multivitamin

Pros
  • Fermented for high absorption

  • Includes anti-inflammatory ingredients

  • No artificial colors or flavors

Cons
  • Possible soy allergens

New Chapter's Every Woman's One Daily Multi is a non-GMO, certified organic multivitamin that contains key nutrients in a highly absorbable fermented form. The vitamins are made from whole food ingredients, which are thought to be better absorbed than synthetic (laboratory-made) nutrients, although more research is needed.

Note that the vitamin contains fermented soy, so it is not suitable for those with soy allergies. However, the vitamin is certified gluten-free by NSF, is 100 percent vegetarian, and contains no artificial colors or flavors. The blend also contains superfood anti-inflammatory ingredients such as ginger, turmeric, and chamomile to promote optimal overall health.

Key nutrients: B12, D3, ginger, turmeric, chamomile, maca | Vegan: No | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: Yes | Additives: None

Best Budget: Nature Made Women's Multivitamin Tablets

Nature Made Women's Multivitamin Tablets
Pros
  • One tablet per day

  • Includes 300 tablets for great value

  • Includes essential vitamins and mineral for bone health

Cons
  • Gelatin isn't vegan friendly

With 300 once-daily tablets per bottle, the Nature Made Multi for Her is a great budget-friendly option. They're packed with 23 vitamins and minerals, including vitamin D3 for muscle, bone, and immune health. These vitamins also contain iron and calcium, which are essential for women's blood and bone health respectively.

The USP-Verified mark ensures that the multi is made up of ingredients that are consistent with the ingredients listed on the label and that they do not contain harmful contaminants. They're also gluten-free and void of added colors and artificial flavors.

Key nutrients: vitamin D3, iron, calcium | Vegan: No | Gluten-free: Yes | Non-GMO: No | Organic: No | Additives: None

Best without Iron (Ages 55+): New Chapter Multivitamin for Women 50 plus

Pros
  • One tablet per day

  • Anti-inflammatory herbs and spices

  • Less iron for women post menopause

Cons
  • Expensive

Nutrition needs for women change as they age. Iron supplementation is not typically recommended for postmenopausal women, as their need for iron goes down with the cessation of menstruation. New Chapter's Every Woman's One Daily Multi 55+ is free of iron but is specifically formulated with vitamin D to help support strong bones and a blend of B vitamins to promote optimal energy.

The fermented, whole food, once-daily multivitamin is easy on digestion and promotes optimal absorption. The certified organic multi provides additional holistic support through herbs and spices such as turmeric, which may reduce inflammation and be helpful for those with arthritis.

Key nutrients: vitamin D, B vitamins, turmeric, selenium | Vegan: No | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: Yes | Additives: None

Best Allergy-Friendly: MegaFood Women's One Daily

Women's One Daily
Pros
  • Free of most common allergens

  • Vegetarian friendly

  • Better choice for pre-menopausal women

Cons
  • Lacks calcium for post-menopausal women

MegaFood multivitamins are great for those with allergies, as they are gluten-free, dairy-free, and soy-free. The vegetarian, non-GMO tablets are easy to swallow and can be taken on an empty stomach. The antioxidant-rich ingredients support a strong immune system and encourage healthy hair, skin, and nails.

Additionally, the formula is calcium-free and provides 9 milligrams of iron. The lack of calcium promotes optimal absorption of iron, which can be helpful for those who lose blood monthly while menstruating. The multi also provides immune-boosting vitamin C and bone-building vitamin D3.

Key nutrients: vitamin C, D3, folic acid, iron | Vegan: No | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Additives: None

Best Gummies: Garden of Life mykind Organics Women's Gummy Vitamins

Pros
  • Vegan-friendly gummies

  • Easy to chew and swallow

  • High source of vitamins D3 and B12

Cons
  • Added sugar

The delicious, berry-flavored mykind Organics Women's Multi Gummies check many boxes. They are certified organic and non-GMO Project Verified to ensure the cleanest possible ingredients. The chews are made with pectin from non-GMO apples and organic orange peel (instead of pig gelatin), so they are vegan-friendly.

Each serving of 4 gummies provides a wide range of whole food, plant-based vitamins, and minerals with only 5 grams of sugar. Of note is the 800 IU of vegan vitamin D3 sourced from lichen, which helps to promote healthy bones. Each serving also offers 150 percent daily value of vitamin B12 to help keep blood and nerve cells healthy.

Key nutrients: vitamin D3 and B12 | Vegan: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: Yes | Additives: 4 grams added sugar from organic fruit

Best with Omega-3s: SmartyPants PHD Women's Formula

Pros
  • Vegan-friendly tablets

  • Free of most common allergens

  • Includes omega-3 oils

Cons
  • Does not include iron

SmartyPants PHD Women's Formula capsules are AVA-Certified Vegan. The non-GMO, gelatin-free pills are also free of the top eight most common allergens, including milk, eggs, fish, shellfish, soy, wheat, peanuts, and tree nuts.

These naturally-flavored berry mint multivitamins go above and beyond, as they contain plant-based omega-3 DHA from algal oil to promote heart and brain health. The easy-to-swallow capsules also include an antioxidant blend of 29 fruit, vegetable, and herb extracts and concentrates.

Key nutrients: omega-3 from DHA, CoQ10, vitamin D3, lutein, zeaxanthin | Vegan: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Additives: None

Best Prenatal: Thorne Research Basic Prenatal

Pros
  • High amounts of folic acid for pregnancy

  • Formulated to reduce nausea

  • Free of major allergens

  • No additives or artificial flavors and colors

Cons
  • Not vegan friendly

When looking for a prenatal vitamin, it's important to select a product with adequate folic acid in a form you can absorb. The CDC recommends that women of reproductive age take 400 micrograms of folic acid—the synthetic version of folate—to protect against neural tube defects.

While taking a prenatal vitamin with folic acid and eating a balanced diet can help meet your folate needs, many people have a common genetic mutation, also known as an MTHFR variation, that may affect how the body processes folic acid. It's unnecessary to test for this genetic mutation unless recommended by your health care provider, but if you're concerned, you can take a prenatal vitamin with methylated folate (L-5-methyltetrahydrofolate).

Thorne Research's Basic Prenatal is an excellent option for women trying to conceive, are pregnant, or breastfeeding. Each serving of three capsules provides over 100 percent of the daily value of methylated folate, iron, and vitamin D. The supplement is specifically formulated to reduce nausea and is free of additives and the top eight allergens.

Key nutrients: folic acid, iron, vitamin D | Vegan: No | Gluten-free: Yes | Non-GMO: No | Organic: No | Additives: None

Best Subscription: Ritual Essential for Women

ritual
Pros
  • Vegan sources of omega-3 oils

  • Get easy refills to your door

Cons
  • Does not include vitamin C

A subscription-based multivitamin is perfect for women who take multivitamins consistently but forget—or lack the time—to pick up new bottles when they run out. Ritual offers a multivitamin formulated for women ages 18 to 49 that is conveniently delivered every month, so you never miss a day.

Each two-capsule serving contains key nutrients that women typically lack in their diet, including vitamins D, E, and B12. The super clean ingredients also include folate, iron, and DHA. Like all Ritual products, each ingredient is traceable, so you know exactly where each nutrient came from.

The delayed-release capsule design and mint flavor help to reduce nausea associated with taking supplements. The multivitamin is also Non-GMO Project Verified, USP Verified, and free of major allergens, artificial colors, and synthetic fillers.

Key nutrients: vitamin D, E, B12, folate, iron, DHA | Vegan: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Additives: None

Final Verdict

For a whole-food-based, third-party verified multivitamin that's formulated for women, try Garden of Life's Vitamin Code Women Whole Food Multivitamin (view at Amazon).

FAQs

Do multivitamins work?

The short answer to this question is yes; however, everybody is different, and nutrient needs vary from person to person. Taking a multivitamin increases nutrient intake and helps people meet the recommended intake of vitamins and minerals when they cannot meet these needs from food alone.

There is no one set standard for multivitamins: some products are geared towards pregnant women, others towards adults of a certain age. For the average healthy individual who has a varied diet, it might make sense to use a multivitamin when needed, for example, during travel, cloudy winter months, or periods of stress. However, for women of reproductive age, older individuals, or vegans and vegetarians, taking a multivitamin daily may be best to ensure they are meeting their daily nutrient needs. Whether or not a multivitamin with work for you depends on the product and level of compliance in taking it.

What is the best time to take a multivitamin?

Taking your multivitamin with a meal is ideal for a few reasons. The first is that some vitamins— specifically vitamins A, E, D, and K—need to be taken with fat in order to be optimally absorbed. Second, taking a multivitamin with food can decrease any stomach upset or nausea. A third reason is that adding a multivitamin alongside a meal may help boost compliance. There is not enough research to give a definitive answer to the best time of day, but many individuals have success when taking a multivitamin in the morning with breakfast.

Do I need to take a multivitamin every day for it to be effective?

Nutrient needs vary from person to person and whether or not you need to take a multivitamin daily depends on your needs, goals, and diet. If you have a diagnosed deficiency, it might be necessary to take your multivitamin every day to build up nutrient levels. Nutrients such as Vitamin B12, Vitamin D, Folic Acid, Calcium, and Iron may take longer to reach optimal levels if you are diagnosed as deficient and daily maintenance might be necessary.

What Experts Say

"Vitamins and minerals depend on one another for their absorption and activation. For example, research looking at the health effect of Vitamin D and K on bone health shows the best outcomes when the vitamins are taken together rather than alone. When taking a multivitamin, you take various nutrients all at once, which leads to optimal processing in the body."Sydney Greene, MS, RDN

Why Trust Verywell Fit?

A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. I spent time reviewing the most current clinical research on multivitamin supplementation and looking at multiple products and brands. I believe the multivitamin supplements in the round-up are made by trusted brands, and I would feel comfortable recommending these to clients and patients in my clinical practice. Eliza Savage, MS, RD, CDN

Sydney Greene, MS, RD contributed to the FAQs.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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