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While we all try to develop healthy eating habits—whether it’s adding in more veggies or eating a cleaner diet—food alone isn’t enough to provide all the nutrients we need. “Even if we could reach all corners of the nutrient spectrum with food, we still can't predict absorption and how nutrients will interact with each other negatively,” says Lisa Hayim, registered dietitian and founder of The Well Necessities.
That’s where a multivitamin comes in. “Taking a multivitamin can help improve immunity and gut health, increase energy levels and bone density support, and boost mood,” says Hayim. Multivitamins help to deliver nutrients that women typically aren’t digesting enough, like folate, iron, or calcium. When choosing a multivitamin, Hayim says there are two factors to consider. One, since supplements aren’t regulated by the U.S. Food and Drug Administration (FDA), find a trusted brand. Two, make sure to look at the ingredients and research them.
Of course, there's more to be considered to ensure you choose the best multivitamin for your particular needs. More on that, ahead.
Meet the Expert
• Lisa Hayim is a registered dietitian and founder of The Well Necessities, an online nutrition practice. She helps her clients get back in touch with their bodies' internal systems so they can make the best decisions to suit their unique needs.
• Brigid Titgemeier is a functional nutrition dietitian, graduate school instructor, and functional medicine patient. She has worked with nearly four thousand patients in her own business and as a founding dietitian of the Cleveland Clinic Center for Functional Medicine.
• Brooke Alpert, MS, RD, CDN is a nationally recognized nutrition expert, holistic cannabis practitioner, and best-selling author. She is the founder of B Nutritious, a private nutrition counseling and consulting practice in New York City and co-founder of Daily Habit, the first full-spectrum CBD powder to the market.
What to Look For in a Multivitamin for Women
This is one of the best indications that you’re choosing a quality multivitamin, says Brigid Titgemeier, functional medicine registered dietitian and founder of My Food is Health. “There are companies that conduct third-party testing to assess the ingredient quality, consistency of product label, freshness, and more. They then give supplements their seal of approval to indicate it meets their standards,” she explains. A few to look for: ConsumerLab.com, NSF International, Informed-Choice, and US Pharmacopeial Convention (USP).
Consider Your Age
According to Titgemeir, there are generally three stages of adulthood for women that need to be considered when choosing a multivitamin: regular menstruation, pregnancy, and post-menopause. Your nutrient needs will vary greatly based on the stage you’re in, particularly when it comes to things such as iron, folate, and calcium. To that point, it’s always best to chat through your particular needs with your doctor when choosing a multivitamin.
Along with the nutrients offered, Titgemeir says to look at the other ingredients in the vitamin (technical term: excipients) as well. These will be listed as “other ingredients” on the ingredient panel, she says, and it’s important to make sure that they align with your dietary needs and preferences. For example, if you’re a vegetarian, you’ll want to avoid supplements with gelatin; if you have an allergy to soy, you’ll want to make sure there’s no soybean oil in the formula.
Ready to add a multivitamin to your routine? Lucky for you, we’ve cut through the clutter. Read on to explore the best nutritionist-approved multivitamins for women.
Best Overall: Garden of Life Vitamin Code Multivitamin for Women
Formulated with raw fruits and vegetables
Includes reproductive health support
One dose is four capsules per day
We've heard nutritionists reference this brand time and time again, so we know it's the real deal. “This supplement uses raw fruits and vegetable ingredients to provide quality nutrition,” says Hayim. And it delivers extra reproductive health support that is extremely important with nutrients like folic acid.
What's more, Garden of Life is the only vitamin brand on the market boasting a dual certification (it's certified USDA Organic and non-GMO Project Verified). Oh, and it also happens to be vegan, gluten-free, and chock-full of 19 essential vitamins and minerals, including supportive vitamin B12 and iron levels. Overall, this do-it-all multivitamin has plenty of benefits to offer.
Type: Capsules | Age Range: Adult 18-49 | Dosage: 4 daily | Certified: Gluten-free, non-GMO, vegan, organic, keto, B corporation
Best Budget: Swisse Ultivite Daily Multivitamin for Women
Improves mood, energy, immune health, and stress
Packed with antioxidants and adaptogens
Strong taste and scent
This multivitamin gets high marks for its quality nutrients and wallet-friendly price tag. It helps to improve everything from your mood to your energy levels to your immune health and stress with an impressive fifty essential nutrients. Antioxidants like vitamin C and vitamin E protect from free radical damage, while adaptogens keep you balanced in moments of stress. Also nice: It’s also formulated with a healthy dose of biotin to help you grow shiny and healthy hair, strengthen your nails, and have glowing, radiant skin. Not bad for a supplement that costs less than ten bucks for a month’s supply.
Type: Tablet | Age Range: Adult 18+ | Dosage: 1 daily | Certified: Vegetarian
Best Vegan: Ritual Essential for Women
Formula backed by a university-led clinical trial
High-quality ingredients sans fillers and additives
Strong “sea” taste from vegan algal oil
Byrdie Commerce Editorial Director Jessica Mahgerefteh is a big Ritual fan, and she's hardly the only one. "I am a firm believer in Ritual multivitamins for women," says Meryl Pritchard, a holistic nutritionist, and creator of Kore Kitchen. Not only are the products high quality, but also the company is completely transparent when it comes to its sourcing. Plus, the designed-for-women formula is vegan, allergen-free, and free of the synthetic fillers that are found in so many vitamins on the market.
With nine nutrients, this multivitamin is backed by a university-led clinical trial. It features ingredients like magnesium to encourage normal muscle contractions, omega-3 for heart health, and iron for red blood cell support. It's a subscription-based model, so the vitamins arrive at your doorstep as you need them.
Type: Capsules | Age Range: Adult 18-49 | Dosage: 2 daily | Certified: Vegan, gluten-free
What Our Editors Say
"I genuinely enjoyed taking these vitamins for months, which is saying a lot because I'm not a fan of swallowing pills. I love that they're vegan because so many multivitamins out there are not friendly for people with dietary restrictions. My favorite part, though, is that they smell and taste minty fresh. The only reason I'm not taking them now is that I've switched to a prenatal, but once I'm off those, these will again become part of my daily ritual—pun intended." — Jessica Mahgerefteh, Commerce Editorial Director
Best Gummies: SmartyPants Women's Formula Gummy Multivitamins
Improves energy, immune system, and heart, bone, and eye health
Free of common allergens
One dose is six gummies per day
For those who don't favor taking pills, celebrity dietitian Isabel Smith recommends this multivitamin, reporting that it's one of the best out there. Inside each of these colorful gummies are nutrients we could all use more of—CoQ10 for heart health, vitamin B12 for increased energy, vitamin D3 for a healthy immune system, vitamin K for bone health, and vitamin A for eye health. The best part is what they don’t include—ingredients like gluten, eggs, peanuts, and wheat. Plus, let’s be honest: gummy vitamins make taking your daily vitamins way more fun.
Coenzyme Q10 (CoQ10 for short) is a naturally produced bodily enzyme and one of the most fundamental antioxidants. It's vital in the energy production of cells to repair the damage.
Type: Gummies | Age Range: Adult 18-49 | Dosage: 6 daily | Certified: Non-GMO, gluten-free, allergen-free
What Our Editors Say
"These are delicious and have every vitamin I am looking for to supplement my diet and immunity." — Dwyer Frame, VP
Best With Probiotics: New Chapter Every Woman's One Daily Multivitamin
Doubles as a probiotic supplement
Packed with superfoods
Once-daily tablet improves energy, mental clarity, immune function, and more
Large pill size
Hayim highly recommends this multivitamin as it’s fermented with whole foods to pack a huge punch. “The fermentation means it doubles as a probiotic that assists in easier digestion and absorption of nutrients,” she adds. Plus, it’s enhanced with superfood ingredients like turmeric for inflammation, ginger for balancing blood sugar and improving heart health, and elderberry to boost immunity. Overall, each once-daily tablet contains all of the essentials needed to increase energy, assist with mental clarity, support healthy immune function, lower stress levels, and assist with stamina and vitality.
Type: Tablets | Age Range: Adult 18-39 | Dosage: 1 daily | Certified: Non-GMO, gluten-free, organic
Best for Sleep: New Chapter One Daily Multiherbal Sleep Well
Contains sleep-promoting actives
Calms and soothes the mind
No morning grogginess or sluggishness
Large pill size
Have trouble sleeping or simply looking to get a blissful night’s sleep, naturally? This multi-herb supplement from New Chapter contains everything you need to wind down and get some truly restorative shuteye. Active ingredients, like tart cherry and stress-fighting ashwagandha, are all-natural ways to promote relaxation. “Tart cherry has clinical evidence to show it supports melatonin production, a necessary hormone for a restful night's sleep,” adds Hayim. It also contains a blend of chamomile and passionflower to soothe you further and help you gently fall asleep.
Type: Softgel | Age Range: Adult 18+ | Dosage: 1 daily | Certified: Vegetarian, non-GMO, gluten-free
Best With Folic Acid: Nature Made Women's Multivitamin Tablets
Contains 23 key ingredients for daily support
Supports female reproductive health
Large pill size
Keep your wellness top of mind with a multivitamin that provides nutritional support in your day-to-day. This classic formula from Nature Made contains an impressive 23 key ingredients for daily nutritional support, including the likes of calcium, iron, and vitamin D. Even better? This supplement is also an excellent source of folic acid, making it ideal for both pregnant women and women in their reproductive years. Each tablet is also gluten-free and free of artificial colors or flavors.
Type: Tablets | Age Range: Adult 18-49 | Dosage: 1 daily | Certified: Gluten-free
What Our Editors Say
"This is my favorite budget and drugstore brand. This formula has a good dose of calcium and iron and I did not experience any constipation which can occur with iron supplements." — Dwyer Frame, VP
Best for 20s: Suku Vitamins The Complete Womens Multi
Supports energy, metabolism, and overall health
Contains biotin to support hair, skin, and nails
Delicious (sugar-free) peach and pineapple flavor
Must be taken with food
In your 20s? All you need are two of these all-in-one gummies to kickstart your day and improve your health. It’s pretty much got it all—biotin for healthy hair, skin, and nails, phosphorous for healthy bones and teeth, thiamine to help convert food into energy, vitamin b12 to help with your metabolism, and CoQ10 for heart health. Each serving also contains three grams of soluble prebiotic fiber. Also nice: The sugar-free, keto-friendly formula is peach and pineapple flavored, making for a daily multivitamin that’s also delicious, to boot.
Type: Gummies | Age Range: Adult 18+ | Dosage: 2 daily | Certified: Vegetarian, gluten-free, sugar-free, allergen-friendly, keto
Best for 30s: Athena Club Daily Multi
Packed with high-quality bioactive ingredients
Supports bone, blood, cognitive, and cellular health
Delayed-release technology allows for max absorption
Subscription-based model doesn't include refillable bottles
This duo-capsule has a delayed-release technology, which disperses the nutrients slowly for maximum absorption. Their highly bioactive ingredients are sourced with quality and sustainability in mind—as their vitamin E is derived from sunflower oil (read: not synthetic) and selenium from naturally occurring organic amino acids. The formula also contains bone-supporting boron, blood cell and tissue supporting folate, cognitive and cellular health supporting omega 3 fatty acids, and vitamins B12, B6, and D3.
Vitamin E is a vitamin and oil often found in antioxidant blend topicals or moisturizers. It also helps soothe the skin and protects the lipid barrier.
Type: Capsules | Age Range: Adult 18+ | Dosage: 2 daily | Certified: Allergen-free, cruelty-free, vegan, gluten-free, lactose-free
Best for 40s: Pure Encapsulations O.N.E. Multivitamin
Packed with bioactive ingredients and antioxidants
Supports immune and cellular health, cognitive function, and vision
Free of artificial flavors and coatings and unnecessary fillers and preservatives
Has a strong smell
May cause headaches
Hayim recommends this multivitamin as it uses the bioactive forms of its ingredients, enhancing absorption rates. A great option for women in their 40s, this multivitamin features a slew of antioxidants that boost the immune system; CoQ10 and lutein to support vision, cognitive function, and cellular health; as well as a naturally occurring form of folic acid for cell repair. To be honest, we’re also pretty impressed with what the formula doesn’t contain: wheat, eggs, nuts, gluten, artificial flavors and coatings, GMOs, and unnecessary binders, fillers, and preservatives.
Type: Capsules | Age Range: Adult 18+ | Dosage: 1 daily | Certified: Gluten-free, non-GMO, hypoallergenic, vegetarian
Best for 50+: Rainbow Light Active Adult 50+ Multivitamin
Packed with concentrated whole food ingredients
Provides whole body support, from heart to bone health
Probiotics and plant-sourced enzymes support digestive health
Large pill size
Looking for a multivitamin to best support women in their 50s? This multivitamin emphasizes whole foods, an important benefit, according to Hayim. It contains ingredients like organic spirulina superfood and concentrated kale, beet, and spinach juices to help increase energy and nutrient absorption. The formula provides whole body support thanks to its slew of vitamins and minerals that support immune, heart, skin, eye, and bone health. Plus, it contains plenty of probiotics and plant-sourced enzymes that support digestive health.
Type: Tablets | Age Range: 50+ | Dosage: 1 daily | Certified: Gluten-free, iron-free, allergy-friendly
Runner-Up, Best for 50+: Gaia Herbs Women's Balance Capsules
Packed with high quality plants and herbs
Supports the female reproductive system during menopausal and perimenopausal years
Formulated at the brand’s certified organic farm
One dose is three pills per day
A recognizable (and with good reason) brand, Gaia has been using quality plants and herbs for over a decade. “Black cohosh helps to maintain normal energy levels and to support the female reproductive system during the menopausal and perimenopausal years,” adds Hayim. It also contains vitex chasteberry to support healthy hormonal transitions and St. John’s Wort for help keep your mood balanced. Best of all? The vegan formula is made at Gaia’s certified organic farm in North Carolina, where only non-GMO ingredients are used.
Type: Capsules | Age Range: Adult 18+ | Dosage: 1 capsule 3x daily | Certified: Vegan, gluten-free, soy-free, B Corporation
Best Personalized: Vous Vitamin Personalized Vitamins
Formula is tailor-made to fit your needs
Developed by doctors
Free of fillers, additives, and common allergens
Large pill size
If you're having trouble finding a vitamin that's tailor-made to fit your needs exactly, look to one you can customize to your liking—like this option developed by doctors. All you have to do is take a short quiz on the brand's website, answering questions about your overall health, diet, and lifestyle. From there, a recommendation is made and the vitamins are shipped directly to your door every month. Other perks: It's all-natural, free of additives and fillers, gluten-free, meat and dairy-free, and non-GMO and GMP-certified.
Type: Tablets | Age Range: Custom | Dosage: Custom | Certified: Non-GMO, gluten-free, dairy-free, meat-free, GMP
For those seeking a foolproof multivitamin, the Garden of Life Vitamin Code Multivitamin for Women is a favorite among nutritionists, relying on raw fruits and veggies to deliver tons of nutrients and is both USDA Organic and non-GMO Project Verified. The Ritual Essential for Women earns our vote for the best vegan option (and has the added benefit of being delivered to your door via a convenient subscription model). Consider the Swisse Ultivite Daily Multivitamin for Women, filled with 50 essential nutrients for a more affordable option.
Are multivitamins good for pregnant women?
When it comes to pregnancy, nationally recognized nutritionist and best-selling author Brooke Alpert says that multivitamins are good for pregnant women, “but there are specific ones for pregnant women that focus on the most important nutrients." With that said, if you’re pregnant, she recommends choosing a high-quality prenatal vitamin over a regular women’s multivitamin.
How many multivitamins should be taken per day?
When it comes to how many multivitamins you should take per day, Alpert says that it fully depends on the brand and formula. “There isn’t one stock answer,” she says. Some formulas may require just one pill a day, while others may be broken up into multiple pills taken at different times throughout the day. That said, it’s important to thoroughly read through directions (as well as consult your doctor) rather than guess what dosage is best.
Are gummy vitamins less effective?
In terms of efficacy, Alpert says gummy vitamins aren’t any more or less potent than pills or capsules. “The most important thing with vitamins is to make sure they are the ones you will remember to take and can comfortably tolerate,” she says. Just be aware that, while not any less effective, some gummy formulas contain high amounts of sugar, so thoroughly read through the inactive ingredient list of a product before making a purchase.