The 8 Best Vitamins (and Minerals) for Women, According to a Dietitian

And what to look for based on your goals, deficiencies, and needs

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Our Top Picks
The non-GMO, organic multi contains key nutrients in a highly absorbable, fermented form and delivers beneficial probiotics.
Each serving of raspberry-lemon-flavored gummies provides 330 milligrams of magnesium in the form of magnesium citrate.
Vegan, kosher, gluten-free, dairy-free, and non-GMO.
Each once-daily soft gel of Nordic Naturals Vitamin D3 provides 1000 IU, or 125 percent of the recommended daily value.
Provides a mix of calcium and vitamin D3 to support bone health.
Non-GMO, gluten-free, soy-free, and vegan.
Each easy-to-swallow pill provides 142 milligrams of ferrous sulfate, a form of iron that is highly absorbable and most recommended by doctors.
Contains 5000 micrograms of methylcobalamin, the active form of vitamin B12.

Whether you're looking to boost bone health, promote relaxation, alleviate constipation, improve mood, or fight fatigue, these evidence-based vitamin and mineral recommendations have got you covered. While it is best to focus on a healthy, balanced diet to meet vitamin and mineral needs, supplementation may be necessary for certain situations.

What to Look for in Vitamins and Minerals for Women

Nutritional needs:

Many women decide to take vitamins because they have (or want to avoid) a nutritional deficiency in their diet. For instance, if you know you don’t get enough vitamin D in your diet or have limited sun exposure, you may decide to take a vitamin D supplement. However, it’s important to ensure you’re getting the right amount of nutrients because taking too much can lead to health problems. Always speak with your doctor to create a vitamin regimen tailored to your needs.

Health goals:

Similarly, you’ll want to think about your health and wellness goals when choosing a vitamin. If you want to support bone health, a mix of vitamin D, calcium, and magnesium might be a good option. If you want to improve your mood, there are certain vitamins formulated to offer support. It all depends on what you’re hoping to achieve and what is appropriate considering your individual nutrition needs.

Vitamin form:

Some people have trouble swallowing pills. If you'd rather not take a pill every day, look for vitamins that come in gummy or lozenge form.

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 vitamins and minerals for women.

Best Multivitamin: New Chapter Every Woman's One Daily Multivitamin

This non-GMO, certified organic multivitamin contains key nutrients in a highly absorbable fermented form that is easy on the stomach and delivers beneficial probiotics. The vitamins are made from whole food ingredients and are gentle enough to take on an empty stomach.

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 once-daily tablet provides 100 percent or more DV of key nutrients, including vitamin A, C, D3, E, and folate. The blend also contains superfood anti-inflammatory ingredients such as ginger, turmeric, and chamomile to promote optimal overall health.

Best Magnesium: Natural Vitality CALM Gummies

 Natural Vitality CALM

If you're looking to get a bit more regular and relaxed, a magnesium supplement may be worth trying. Research shows that magnesium may help to alleviate constipation. Some studies suggest that magnesium may also help reduce anxiety; however, more research is needed.

Each serving of raspberry-lemon-flavored Natural Vitality Calm Gummies provides 330 milligrams of magnesium in the form of magnesium citrate. According to the National Institutes of Health, the RDA of magnesium for females is generally about 320 milligrams per day, with an upper limit of 350 milligrams. One serving of these gummies provides all that you may need, and they're also vegan, gluten-free, non-GMO Verified.

Best Biotin: Solgar Biotin 1000 mcg

Hair loss, brittle nails, and skin rashes are signs of biotin deficiency, so biotin supplementation is thought to promote optimal hair, skin, and nail health. While the research is limited, biotin is widely used to try to strengthen nails and hair. The water-soluble B vitamin (naturally found in eggs, fish, meat, and seeds) is required for energy metabolism and is key for certain enzymes in the body.

The RDA for biotin for adults over 19 years is 30 micrograms , and no upper limit has been established. Solgar's Biotin capsules provide 1,000 micrograms in one tablet. While higher amounts and super-high potency of biotin are available, more is not always better with supplements (it can be dangerous). Because biotin is a water-soluble B vitamin, the excess will generally be excreted in urine.

The tablet is vegan, kosher, gluten-free, dairy-free, and non-GMO.

Best Vitamin D: Nordic Naturals Vitamin D3-25 mcg

Each once-daily soft gel of Nordic Naturals Vitamin D3 provides 1000IU, or 125 percent of the recommended daily value. Research suggests that supplementation of vitamin D may improve symptoms of depression. D3 is a form of vitamin D which has been shown to improve mood status in women with anxiety and vitamin D deficiency.

Nordic Natural's non-GMO product is third-party tested and NSF-Certified to ensure you're getting the highest quality vitamin possible that complies with strict manufacturing standards. It's also a plus that vitamin D helps to support bone health and immune function. Nordic Naturals recommends taking the supplement with food, as vitamin D is a fat-soluble vitamin, which is best absorbed with healthy sources of fat in the diet.

Good to Know

Your physician can measure your vitamin D status, so always consult with them before starting supplementation to ensure you're getting the right amount.

Best Calcium: NatureMade Calcium 600 mg with Vitamin D3

NatureMade Calcium

NatureMade's Calcium supplement provides a mix of calcium and vitamin D3 to support bone health. The two nutrients work better together, as Vitamin D helps regulate calcium balance and improve absorption of the bone-building mineral.

Each soft gel provides 600 milligrams of calcium carbonate and 400 IU of highly absorbable vitamin D3 or approximately 50 percent of the RDA for each nutrient. NatureMade recommends adults take one to two soft gels per day with food. The USP-Verified calcium supplement is free of synthetic dyes, artificial flavors, and preservatives. It's gluten-free but does contain soy.

Best Vitamin C: Doctor's Best Vitamin C

Vitamin C supports the immune system. Doctor's Best Vitamin C provides 1,000 mg of ascorbic acid. Doctor's Best uses a particular brand of ascorbic acid called Quali-C, which is manufactured in Scotland and is celebrated for its quality and reliability.

Doctor's Best recommends taking the non-GMO, gluten-free, soy-free, vegan capsules without food. Each capsule provides well over the 75 milligram RDA for adult females.

Best Iron: Slow Fe Iron Tablets

Research shows that iron supplementation can help to reduce fatigue in those with deficiencies. Low iron levels and anemia are common in women, so if you are concerned, it is best to speak with your physician about your individual iron levels.

Slow FE's high potency, slow-release tablets replete iron levels without common gastrointestinal side effects. Many iron supplements can cause side effects such as nausea and abdominal discomfort. The controlled release system delivers iron to the body slowly, which is gentler on the stomach.

Each easy-to-swallow pill provides 45 milligrams of elemental iron, which is equivalent to 142 milligrams of ferrous sulfate, a common form of iron.

Best B12: Jarrow Formulas Methylcobalamin Tablets

Each delicious cherry-flavored lozenge contains 5000 micrograms of methylcobalamin, the active form of vitamin B12. Many vitamin B12 supplements come in the synthetic form of B12, cyanocobalamin, which is then converted into methylcobalamin in the body. While research opinions vary, it is thought that methylcobalamin is a preferred source of B12, considering bioavailability and safety.

The quick-dissolving Jarrow lozenges taste great and are free of allergens, including wheat, soybeans, dairy, eggs, fish, shellfish, peanuts, and tree nuts. The lozenges are also free of gluten and suitable for vegans and vegetarians, a group who may be at risk for low vitamin B12 levels.

It is important to note that B vitamins, including B12, play a role in energy production but do not necessarily provide energy. Research published in 2012 does suggest that vitamin B12 supplementation may improve energy levels if you are deficient in the vitamin. If you are concerned about fatigue or low B12 levels, speak with your physician regarding the need for vitamin B12 supplementation.

Final Verdict

While specific supplement recommendations for women are based on individual nutrient needs or deficiencies, a multivitamin like New Chapter's Every Woman's One Daily (view at Amazon) may be a good overall option to prevent nutrient gaps.

FAQs

What nutrients are important as women age, for example, at age 40, 50, and 60?

As women age, it is important to consume adequate amounts of calcium and vitamin D to support bone health. Calcium might be easier to obtain from food than Vitamin D as many foods are not Vitamin D rich, and for this reason, it might make sense to look for a Vitamin D supplement.

In addition to these bone-supporting nutrients, omega-3 fatty acids are critical to support nerve cells and are also heart protective. Vitamin B12 deficiency is quite common in individuals over the age of 40, with people over 60 being at the greatest risk. The risk of developing a Vitamin B12 deficiency is because there is a decreased stomach acid production as we age. For this reason, supplementing with vitamin B12 or a B Complex might be beneficial.

What vitamins and minerals are important for pregnant women, or those that are trying to conceive?

The Recommended Daily Allowances for many vitamins and minerals is higher for pregnant women or women of childbearing age. The main nutrients are folate, iron, calcium, vitamin D, and DHA. Folic acid is the form of folate that is found in supplements and it is critical for the development of the baby’s neural tube. Before pregnancy, women need 400 micrograms (mcg) per day. During pregnancy and when breastfeeding, women need 600 mcg per day from foods or vitamins.

During pregnancy, a woman’s blood volume increases so additional iron is essential to support the mom’s health and the baby’s development. Calcium during pregnancy can reduce a woman’s risk of preeclampsia, a serious medical condition that causes a sudden increase in blood pressure. Calcium is also necessary to build up the baby's bones and teeth and calcium intake is prioritized to the baby so it is essential to consume an adequate amount for yourself and your baby.

Which vitamins are best for women's hair growth?

Research on nutrients for hair growth is mixed. Most research that has shown benefits of certain nutrients is seen during a time of already thinning hair or a diagnosed nutrient deficiency. Biotin is a well-known nutrient for hair growth however it appears that taking supplemental biotin may be of benefit only to those who have diagnosed deficiencies. Some women with hair loss have been shown to be iron deficient which might suggest that adequate iron intake is necessary for hair growth. In addition to biotin and iron, zinc, an essential mineral may play a role in supporting hair health.

Which vitamins are best for energy?

Optimal energy levels depend on many factors. Adequate sleep, optimal hydration, a robust diet filled with plants, and frequent physical activity all contribute to high energy levels. When it comes to specific nutrients the B Vitamins are best known for their role in energy production.

Possibly lesser-known but critical for energy is the mineral iron. Iron is responsible for circulating oxygen throughout the bloodstream to all of the body’s organs and tissues. Neurotransmitters like serotonin, acetylcholine, and dopamine also play a role in energy levels and the production of these neurotransmitters depends on the B vitamins and vitamin C.

What Experts Say

"I am a big believer in getting as much of your nutrients as possible from a healthy diet rich in nutrient-dense foods. However, when individuals aren’t able to meet their needs through diet alone, supplements can lend a helping hand. When it comes to my female clients, I almost always recommend some type of supplementation for women who are pregnant, trying to conceive, breastfeeding, have a restricted diet, or have a condition that depletes nutrients. " Merrill Brady, MS, RD, CDN

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 vitamin and mineral supplementation and optimal forms. I also looked at multiple products and brands and consulted with trusted peers in dietetics.

I believe the vitamin and mineral supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. I would recommend the above products to female patients in my clinical and private practice and have personally taken the multivitamin, vitamin D, vitamin C, iron, and magnesium supplements that I recommended. 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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