Best Multivitamins for Women

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Many people think of vitamins solely as a method of staying healthy.
However, several major areas of your life, such as your physical appearance, mental health, and overall emotional well-being, are also profoundly impacted by adequate vitamin consumption.

If you’re a woman who’s looking for a multivitamin that’s specifically tailored to your health needs and lifestyle preferences, then this article is for you!

Here you will discover why should women take multivitamins and which vitamins women need the most. We’ll break down the best multivitamins by age group and specific health needs.

We’ll also cover the dietary needs of women and what you should look for in a multivitamin in order to fill in the nutritional gaps within your diet.

Let’s dive right in!

TL; DR: What You Need to Know

  • Vitamin A and E might help improve your skin and protect it against UV light and acne.
  • Vitamin D, K, magnesium, and zinc are the most common vitamin and mineral deficiencies worldwide.
  • People on restrictive diets like vegans are also at an increased risk of vitamin B12, iron, and calcium deficiency.
  • Pregnant women need extra vitamin B9 (folic acid), iodine, and iron. Vitamin A should be avoided by pregnant women.

If you’d rather just see our suggestions, then check out the comparison table below which is a nice summary of our findings. Otherwise, you should keep reading to discover how we researched our information and what you should look for or avoid when choosing a multivitamin for women.

Best Multivitamins by Needs

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Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Ages 13-17
Essential for Teens

A clinical-backed multivitamin for teen girls 13-17 that’s designed to help fill nutrient gaps with Omega-3 DHA and chelated iron.

Delayed Release Capsule
Vegan Friendly
10 Key Nutrients
Mint Flavor
2 Daily Pills
2
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Ages 18-49
Essential for Women 18+

A clinical-backed multivitamin for women ages 18+ that contains 9 key nutrients for optimal health.

Delayed Release Capsule
Vegan Friendly
9 Key Nutrients
Mint Flavor
2 Daily Pills
3
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Ages 50+
Essential for Women 50+

A multivitamin for postmenopausal women that contains 8 key nutrients to support healthy aging.

Delayed Release Capsule
Vegan Friendly
8 Key Nutrients
Mint Flavor
2 Daily Pills
Best DNA Based Vitamin Pack
Rootine
4
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best DNA Based Vitamin Pack
Rootine

This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.

18 Key Nutrients
Blood Based
DNA Based
Lifestyle Questionnaire
Slow Release Microbeads
Best Custom + Quiz Based Vitamin Pack
Persona
5
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Custom + Quiz Based Vitamin Pack
Persona

This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.

5 Min Assessment
Daily Packs
Approved by Doctors
Live Support
Mobile App

40% off your order by using our link

BUY NOW

40% off your order by using our link

BUY NOW
Best Comprehensive Multivitamin
Performance Lab
6
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Best Comprehensive Multivitamin
Performance Lab

An ultramodern multivitamin for women that provides 17+ key nutrients through 4 daily capsules.

17+ Nutrients
Vegan Friendly
Prebiotic Infused
Nature Identical Nutrients
Eco-Friendly
Best Prenatal Multivitamin
Beli for Women
7
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Prenatal Multivitamin
Beli for Women

This prenatal-postnatal multivitamin contains optimal levels of choline, methylated folate, B vitamins, and chelated iron.

3 Capsules Daily
20 Essential Nutrients
Vegan Friendly
Mint Flavor
$1.67/Serving

Why Should Women Take Multivitamins?

Vitamins are essential nutrients that you need to consume with your diet, or you risk deficiencies and health problems.

Unfortunately, it is hard for most women to achieve adequate quantities of some nutrients with diet alone, such as vitamin D, vitamin K, Magnesium, and Zinc.

For example, studies show that almost 50% of the world’s population is deficient in vitamin D. It is so common that some scientists are calling it a “pandemic”.

That is mainly because the only good natural dietary sources we have are fatty fish and egg yolks. However, they are far from popular foods in our typical diets.

Furthermore, you can get enough vitamin D via exposure to the sun, but winter seasons and sedentary lifestyles make this option hard as well.

Vitamin K is another vitamin that you likely need more of. Unless you are eating 2 avocados or 3 cups of blueberries daily, you probably need to supplement. Your gut microbiota also produces some amount of vitamin K but they are generally insufficient alone.

If you are vegan, this also increases the risk of vitamin B12, Iron, and Calcium deficiency. The reason is that vitamin B12 is only found in animal foods. Calcium and Iron can be found in many vegetables but usually, their availability is poor when compared to animal products.

What Vitamins Should Women Take?

Health Benefits of Vitamin A

Do you have skin problems? This vitamin is sometimes called the beauty vitamin for a reason. According to research, it might have a skin protective effect from UV light.
Recent research suggests it might also help with acne treatment.

Vitamins A refers to a whole group of compounds called retinols. They have a role in normal eyesight, skin health, bone health, and immune function.

Vitamin A is contained in animal sources, while plant sources contain the pro-vitamins called carotenoids which are also antioxidants. Adult women need about 700 micrograms of retinol, while these requirements are doubled in breastfeeding women.

Vitamin A is a fat-soluble vitamin so having some fat in your meals enhances its absorption. The Tolerable Upper Intake Level for Vitamin A is 3 000 micrograms, while there is no such limit for carotenoids.

Retinols (vitamin A from animal sources such as liver) but not carotenoids should be avoided during pregnancy as they can lead to malformations in the baby.

Health Benefits of Vitamin B12

Vitamin B12 deficiency is well known for being related to anemia, but the vitamin is also involved in the metabolism of every cell in the human body. Maximum benefits are achieved at 4 micrograms per day of vitamin B12.

Most animal products are good sources of B12 vitamin but vegetarians and vegans are at a higher risk of a deficiency. Normally you should have about 2 500 micrograms of it in your liver, so if you go vegan it will take years to develop a deficiency.

However, once developed, you will need injections to treat it.

Health Benefits of Vitamin B9

Vitamin B9 (folate) is essential for rapid cell division and growth. That’s why it is especially important during pregnancy for the normal development of the baby.

Health Benefits of Vitamin D

Vitamin D is the most deficient vitamin worldwide. It affects immunity, bone health, muscle strength, mental health, and even cancer risk.

A meta-analysis of multiple studies suggests that vitamin D deficiency or insufficiency (levels under 50 nmol/l or 20 ng/dl) can reduce your life expectancy.

Almost everyone living in Northern countries can benefit from supplementation with this vitamin since there is little of it in food. You should supplement with about 2000 IU (50 mcg) of vitamin D per day.

If you are planning a pregnancy or pregnant in the first trimester, vitamin D can also reduce your risks of preeclampsia – a dangerous condition for pregnant women. According to research, the prescription of vitamin D supplements in the first trimester of pregnancy contributes to risk prevention.

Health Benefits of Vitamin E

This one is a group of compounds that act as antioxidants. They are important for stabilizing and protecting the membranes of cells, especially the ones of your skin. Studies suggest that UV exposure depletes the levels of vitamin E in your skin, so supplementation might be able to provide benefits.
The recommended daily amount is 15mg, which increases up to 20mg during lactation.

Health Benefits of Vitamin K

This vitamin is essential for normal blood coagulation and bone health. There are two main forms – vitamin K1 (phylloquinone) and K2 (menaquinone). Generally, supplementing with vitamin K2 is shown to have better health benefits. Women need around 90 micrograms per day.

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What Affects Women’s Dietary Needs?

The main factor that affects your dietary needs is your lifestyle. This includes your dietary habits and physical activity levels.

If you are following a diet that restricts meat, eggs, or dairy products, you might need to supplement with vitamin B12, calcium, and iron.

If you are trying to lose weight and you are following a highly restrictive diet with very low caloric intake, you might need to supplement with vitamin A, vitamin D and vitamin E. Studies have shown that these are the most common deficiencies amongst women on highly restrictive diets such as bodybuilders.

More physiological states that generally increase your dietary needs are pregnancy and breastfeeding. Folic acid (vitamin B9) is extremely important for reducing the risk of birth defects and the prevention of the condition called spina bifida. The latter occurs when the spine and spinal cord don’t form properly.

Vitamin A from animal sources (retinol) is to be avoided as it can increase the risk for malformation in the unborn fetus.

During pregnancy and breastfeeding, you also need extra iodine, iron, and zinc. Iodine is essential for the proper brain development of the fetus and the newborn. If you are not using iodized salt, you should almost certainly supplement it.

How Did We Research the Best Multivitamins for Women?

You can spend hours searching on the internet and you will find a ton of products that claim to be backed up by science. Unfortunately, this is rarely the case.

As a medical doctor, I independently research ALL the scientific literature to base our recommendations entirely on unbiased evidence.

We have researched and selected:

  • The most common vitamin deficiencies in women
  • Specific vitamin and mineral needs for women of all ages
  • Vitamins and mineral requirements for pregnant and breastfeeding women
  • Vitamin and mineral formulations with the best absorption
  • Only high-quality products with optimal dosage

What Should Women Look for in a Multivitamin?

If you have decided to pick a multivitamin on your own, there are a few things to look out for. First of all, it is better to avoid large multivitamin stacks. Certain vitamin combinations such as vitamin A plus vitamins E and K can lead to interactions.

Excess vitamin A intake interferes with vitamin K absorption. High β-carotene intake may decrease plasma vitamin E concentrations.

Vitamin E is actually a combination of 8 compounds that your body needs. Unfortunately, many cheap supplements contain only alpha-tocopherol, and over-supplementation with it alone can suppress the others, leading to a deficiency and an imbalance in your organism. In such cases, a multivitamin can bring more problems than it solves.

A great combination to have is magnesium plus vitamin D. Magnesium’s absorption is enhanced by the presence of this vitamin. Besides, both vitamins require a meal that is low in fiber and contain an adequate amount of fat, to be absorbed properly.

If the multivitamin with magnesium also contains calcium, iron, and zinc, make sure that their total amount is less than 800 mg. These minerals use the same transport receptors so if one is in excess, it will suppress the absorption of the rest.

What are the Best Supplements for Women?

Along with taking a daily multivitamin, there are several other supplements women should consider taking to improve their overall health. Some of the best supplements that aid overall health in women in addition to multivitamins include probiotics, superfood powders, and protein powder.

Take-Home Message

It is quite hard to cover some vitamins and mineral needs with a diet alone. This is why supplementation is strongly advised for nutrients such as vitamin D, K, magnesium, zinc, etc.

Some conditions and lifestyle choices also require extra iron, calcium, B9, or B12 intake via a supplement.

However, when choosing a multivitamin, ingredients are not the only factor. The products need to have good bioavailability and optimal dosage, to maximize their health benefits. Below is a summary of our recommendations.

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Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Ages 13-17
Essential for Teens

A clinical-backed multivitamin for teen girls 13-17 that’s designed to help fill nutrient gaps with Omega-3 DHA and chelated iron.

Delayed Release Capsule
Vegan Friendly
10 Key Nutrients
Mint Flavor
2 Daily Pills
2
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Ages 18-49
Essential for Women 18+

A clinical-backed multivitamin for women ages 18+ that contains 9 key nutrients for optimal health.

Delayed Release Capsule
Vegan Friendly
9 Key Nutrients
Mint Flavor
2 Daily Pills
3
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Ages 50+
Essential for Women 50+

A multivitamin for postmenopausal women that contains 8 key nutrients to support healthy aging.

Delayed Release Capsule
Vegan Friendly
8 Key Nutrients
Mint Flavor
2 Daily Pills
Best DNA Based Vitamin Pack
Rootine
4
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best DNA Based Vitamin Pack
Rootine

This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.

18 Key Nutrients
Blood Based
DNA Based
Lifestyle Questionnaire
Slow Release Microbeads
Best Custom + Quiz Based Vitamin Pack
Persona
5
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Custom + Quiz Based Vitamin Pack
Persona

This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.

5 Min Assessment
Daily Packs
Approved by Doctors
Live Support
Mobile App

40% off your order by using our link

BUY NOW

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Best Comprehensive Multivitamin
Performance Lab
6
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Best Comprehensive Multivitamin
Performance Lab

An ultramodern multivitamin for women that provides 17+ key nutrients through 4 daily capsules.

17+ Nutrients
Vegan Friendly
Prebiotic Infused
Nature Identical Nutrients
Eco-Friendly
Best Prenatal Multivitamin
Beli for Women
7
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Prenatal Multivitamin
Beli for Women

This prenatal-postnatal multivitamin contains optimal levels of choline, methylated folate, B vitamins, and chelated iron.

3 Capsules Daily
20 Essential Nutrients
Vegan Friendly
Mint Flavor
$1.67/Serving
custom multivitamin pack

Best Multivitamin Brands for Women

Want to know more about each of the major multivitamin brands for women?

Check out our reviews below on 3 of the best multivitamin brands for women:

What to Know About Multivitamins for Women Over 30

  • Vitamin D is the most common vitamin deficiency
  • Vitamins A & C are beneficial for the health of skin, hair, and nails
  • Vitamin B12 and iron supplementation can help reduce the risk of anemia in women who are menstruating or follow a restrictive diet
  • Folic acid should be supplemented with during pregnancy to avoid malformations

Comparison of the 5 Best Multivitamins for Women Over 30

1
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Overall
Essential for Women 18+

The clinical-backed multivitamin for women 18-49 formulated to help fill in nutrient gaps.

Delayed Release Capsule
Vegan Friendly
9 Key Nutrients
Mint Flavor
2 Daily Pills
Best for Active Women
Performance Lab
2
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best for Active Women
Performance Lab

This ultramodern multivitamin designed to improve overall health and aid human performance through the use of 17+ essential daily vitamins.

Capsule Form
4 Capsules Daily
Vegan Friendly
17+ Essential Vitamins
$1.30/Serving
Best Custom Vitamin Pack
Persona
3
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Custom Vitamin Pack
Persona

This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.

5 Min Assessment
Daily Packs
Approved by Doctors
Live Support
Mobile App

40% off your order by using our link

BUY NOW

40% off your order by using our link

BUY NOW
Best DNA Based Vitamin Pack
Rootine
4
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best DNA Based Vitamin Pack
Rootine

This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.

18 Key Nutrients
Blood Based
DNA Based
Lifestyle Questionnaire
Slow Release Microbeads
Best for Vegans & Vegetarians
Future Kind
5
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best for Vegans & Vegetarians
Future Kind

Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential.

Softgel Form
2 Softgels Daily
Made for Vegans
Vitamins B12, D + Omega-3
$29.95/Bottle

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What Vitamins Should a Woman Over 30 Take on a Daily Basis?

Vitamins D3 & K

The most common vitamin deficiency worldwide is that of vitamin D3, especially during the winter and spring seasons when there is not enough natural sunlight.[4]

That’s because we need sufficient exposure to direct sunlight on a daily basis to synthesize enough vitamin D. Nevertheless, we can get vitamin D3 also from whole food – most notably from fatty fish such as salmon and mackerel. Unfortunately, these are not regularly consumed by most people, so supplementation is widely recommended.

Vitamin D3 has well-known benefits for bone health, but studies also show that it might support the immune system and reduce the risk of breast, pancreas, colon, and ovarian cancer.[5][6] For those planning a pregnancy – vitamin D supplementation also reduces the risk of health problems during pregnancy such as preeclampsia.[7]

Vitamin D3 is often combined with vitamin K in most supplements because of their synergistic effects on heart and bone health.[8] Vitamin D aids calcium absorption from the food, while vitamin K directs it towards your bones and away from blood vessels, where it may contribute to atherosclerosis.

You can also get enough vitamin K from various whole food products but if you are not eating at least 2 avocados or 3 cups of blueberries daily, supplementing with some extra vitamin K is a good idea.

Vitamin B12 and Folic Acid

B complex is a common ingredient in most daily multivitamins. However, most of the B vitamins are abundant in a wide variety of unprocessed whole food products. Thus, unless your diet is exclusively made out of junk and ultra-processed foods, you should avoid multivitamins with doses exceeding the recommended daily intake.

In fact, a study among women suggested that supplementing with a daily multivitamin that contained high doses of vitamin B6, minerals, etc. might shorten their lifespan instead of extending it.[9]

An exception is vitamin B12 which is a vitamin that most women are deficient in. You need to consume at least 4 micrograms per day.[10]

Vegans and vegetarians are at the highest risk for B12 deficiency because the best sources of this vitamin are animal products. Vitamin B12 deficiency usually develops very slowly as there are large reserves of this vitamin in the liver. Yet, once it develops it causes anemia and it is harder to treat.

Folic acid (vitamin B9) is another part of the B complex vitamins that you should focus on. It plays a critical role in the normal development of the embryo during pregnancy.

Supplementation with folic acid should start preconception and continue for the first half of the pregnancy. It is essential for women that are pregnant since the embryo undergoes rapid cell growth and division – two processes that run at maximum speed during pregnancy.

Folic acid supplementation during pregnancy prevents neural defects in the baby such as spina bifida. The deficiency of folic acid in adults leads to anemia. The vitamin can be found in both animal and plant sources of whole food.

Vitamin C

Vitamin C is one of the most commonly supplemented vitamins, but for the wrong reasons. Most people think that it will boost their immune system and prevent catching a cold, but all of the scientific evidence we have so far suggest it is rather ineffective.[11]

On the other hand, vitamin C plays a central role in the proper formation of collagen in your skin. Problems with collagen production can lead to dry skin, reduced elasticity, and wrinkles. You need to consume at least 100-200mg daily. The best sources are fresh fruits and vegetables.

Vitamin A

Vitamin A is another vitamin that is well-known for its skin benefits and it can protect the skin from the aging effects of UV rays.[13] However, vitamin A from animal sources should be avoided by all pregnant women due to a risk for malformations in the embryo.

Other Supplements Women Over 30 Should Take

Fish Oil

Fish oil has multiple health benefits for women, mostly due to its content of omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids, meaning that just like vitamins we can’t produce them inside our bodies and we have to get them from external sources – food.

Unfortunately, fatty fish (which is also rich in vitamin D) is not a popular food among most people. Thus, supplementation is highly advised. In fact, scientific studies have found numerous benefits of taking a fish oil supplement.

One of the most notable benefits of omega-3 is its effects on depression. According to studies, the effect is comparable to some pharmaceutical drugs such as fluoxetine.[14]

Another major benefit of omega-3 fatty acids is their effect on blood lipids, most notably triglycerides. Even though the favorable effect of fish oil supplements on heart health has not been confirmed, evidence suggests that omega-3 fats can lower triglycerides significantly.[15]

Additionally, fish oil might be beneficial for brain health as well and small preliminary studies suggest that fish oil may improve memory in healthy people.[16]

Iron

Another supplement widely recommended for women over 30 is iron. According to the World Health Organization, iron supplementation is associated with a reduced risk of anemia in menstruating women.[17]

Whole foods rich in iron include seafood, liver, greens, and beans. However, its absorption from plant foods is rather poor and vegans are at a higher risk for deficiency. The RDI for iron supplementation in women is 18 mg daily.

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TL; DR: What To Know About Multivitamins For Women Over 40

  • Women over 40 are at an increased risk of experiencing multiple nutrient deficiencies if they consume too many processed foods or follow restrictive diets
  • The most common vitamin deficiencies in women over 40 are vitamins D3 and B12
  • Vitamins A, C, and E play an important role in skin health
  • Magnesium is the most common mineral that women over 40 have a deficiency in
  • Veganism and similar diets increase the risk of developing iron and calcium deficiencies

Comparison of the 5 Best Multivitamins for Women Over 40

1
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Overall
Essential for Women 18+

The clinical-backed multivitamin for women 18-49 formulated to help fill in nutrient gaps.

Delayed Release Capsule
Vegan Friendly
9 Key Nutrients
Mint Flavor
2 Daily Pills
Best for Active Women
Performance Lab
2
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best for Active Women
Performance Lab

This ultramodern multivitamin designed to improve overall health and aid human performance through the use of 17+ essential daily vitamins.

Capsule Form
4 Capsules Daily
Vegan Friendly
17+ Essential Vitamins
$1.30/Serving
Best Custom Vitamin Pack
Persona
3
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Custom Vitamin Pack
Persona

This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.

5 Min Assessment
Daily Packs
Approved by Doctors
Live Support
Mobile App

40% off your order by using our link

BUY NOW

40% off your order by using our link

BUY NOW
Best DNA Based Vitamin Pack
Rootine
4
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best DNA Based Vitamin Pack
Rootine

This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.

18 Key Nutrients
Blood Based
DNA Based
Lifestyle Questionnaire
Slow Release Microbeads
Best for Vegans & Vegetarians
Future Kind
5
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best for Vegans & Vegetarians
Future Kind

Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential.

Softgel Form
2 Softgels Daily
Made for Vegans
Vitamins B12, D + Omega-3
$29.95/Bottle

Muscle + Brawn Readers Get 10% off Their Orders With Coupon Code: BEKIND10

BUY NOW

Muscle + Brawn Readers Get 10% off Their Orders With Coupon Code: BEKIND10

BUY NOW

How Did We Research the Best Multivitamins for Women Over 40?

As a medical doctor and a scientist, I perform independent research and carefully evaluate the quality and consistency of all available studies. This allows me to see through the claims of different supplements and reveal if the effectiveness of their ingredients is truly supported by research.

In this article, we picked the best multivitamins for women over 40 by selecting ingredients that are consistently shown to be safe and effective. Furthermore, we revealed how different conditions and dietary patterns might increase or reduce your need for extra vitamins and minerals.

The dietary supplements we have selected are specifically formulated for women over 40. We have also included options with gluten-free, non-GMO, and certified organic ingredients.

Best Vitamins For Women Over 40

Vitamin D3

The sunshine vitamin is one of the most deficient ones worldwide and studies show that over 40% of people in the US are deficient in it. [2] That is especially true during the winter and spring because we need sufficient exposure to direct sunlight to synthesize it in our skin.

Skin aging also affects the natural vitamin D3 synthesis, which is why it naturally declines with age.[3] Furthermore, geographic location and atmospheric pollution also have an impact.

According to research, vitamin D3 supplementation can decrease the overall mortality in adults.[4] Cancer mortality is significantly reduced in people who supplemented with vitamin D3 for more than 5 years. Studies have also suggested that preventing vitamin D3 deficiency might reduce the risk of lung, colon, breast, and ovarian cancers.[5]

Furthermore, vitamin D3 is important for the normal function of the immune system, calcium absorption, bone density, and other key factors for women’s health. Vitamin D3 can promote bone health and reduce the risk of osteoporosis in the future.

Unless you are consuming at least 3 portions of fish weekly, you are likely deficient in vitamin D3 during the winter/spring seasons. The best sources are fatty fish that lives in cold marine waters such as salmon, mackerel, and sardines. Fish oil is also rich in omega-3 fatty acids which are essential for a healthy diet and lower inflammation, triglyceride levels, and symptoms of depression.

The main adverse effect of long-term vitamin D3 supplementation is an increased risk of kidney stones because it boosts calcium absorption and increases blood calcium levels. This might be prevented by the combination of vitamin D3 with vitamin K2. Vitamin K acts synergistically with vitamin D3 and redirects the calcium to the bones – where it is supposed to be.[6] Vitamin K is also one of the key factors for normal blood clotting.

The recommended daily dose of Vitamin D3 is 500-4000 UI (15-50 mcg) per day. Vitamin D is a fat-soluble vitamin so you should take it with a fat-containing meal to boost absorption.

B Vitamins

Women over 40 generally have deficiencies in vitamin B9 (folic acid) and vitamin B12 which places them at a higher risk for developing anemia. The best sources of folic acid are green leafy vegetables, broccoli, legumes, and liver. However, liver should be avoided by pregnant women due to its retinol (vitamin A) content.

Vitamin B12 deficiency may also lead to changes in the appearance of your tongue or cause vision loss, muscle weakness, and neurological or mental problems.[7] The best vitamin B12 sources include meat, fish, dairy, and eggs. Women who adhere to a plant-based diet are at a higher risk of developing a deficiency in vitamin B12.

All vitamins from the B complex are water-soluble. If you are following a diet that requires you to avoid animal products completely, then it is best to take a B12 supplement. Vitamin B12 deficiency is usually slow to develop, however, once it develops it may require treatment with muscle injections.

The Beauty Vitamins – Vitamins A, C, and E

There are two forms of vitamin A – retinol and beta-carotene. Beta-carotene is also called provitamin A because it is not the active form of the vitamin but our bodies can effectively transform it into retinol. Retinol is contained in animal sources, especially the liver. On the other hand, beta-carotene can be found in plant foods, most notably in carrots.

Beta-carotene is more popular as a supplement ingredient because it doesn’t have any side-effects in comparison to retinol.[8] Retinol can be toxic in large quantities and it is teratogenic for pregnant women.

Vitamin A is one of the beauty vitamins because it plays an important role in the protection of your skin against the negative effects of UV light such as skin aging.[9] Some forms of vitamin A are also used in the treatment of acne. According to studies, vitamin A can also help support the normal function of the immune system.[10]

Vitamin C is the most abundant antioxidant in your skin. It is a water-soluble vitamin that protects the skin against free radicals and stimulates collagen synthesis.[11] Collagen is the most common protein in your body and one of its functions is to give your skin strength and elasticity. By stimulating its synthesis, vitamin C can slow down the formation of wrinkles that accompany the process of aging.

Vitamin E is a fat-soluble antioxidant that also protects the skin against active radicals and oxidative stress. The RDA for vitamin E for adults is 15 mg (22.4 IU).

Vitamin E, in its various forms, is found primarily in plant-based foods, especially vegetable oils and nuts. Green vegetables are also rich in vitamin E. As a fat-soluble vitamin, vitamin E’s absorption is much higher in a fatty meal.

Best Minerals For Women Over 40

Apart from vitamins, our body also needs another group of essential nutrients – minerals. The most notable ones for women over 40 are calcium, magnesium, and iron.

Magnesium

One of the most common minerals that women over 40 are deficient in is magnesium. Your nutrition needs to be almost perfect to get enough of it and it requires adherence to a well-balanced diet made up of organic whole foods.

However, the typical western diet usually is made of mostly processed foods that are deficient in magnesium and modern industrial processes have also depleted the soil and water of this mineral as well. Women need about 300mg of magnesium per day to prevent deficiency. [12]

According to studies, supplementation with magnesium can improve your sleep, heart rhythm, and glucose tolerance (reduce risk of type 2 diabetes).[13] However, the form you are supplementing with will have a huge impact on its absorption and side-effects.

The best form of magnesium is magnesium citrate, as it has relatively high bioavailability (20-40%), and it should be taken with a meal to reduce the risk of indigestion. Cheaper forms of magnesium, such as magnesium oxide or glycinate (chelate), have poor absorption and lead to a higher risk for experiencing digestive problems, such as bloating and diarrhea. Make sure to pick a women’s multivitamin which uses magnesium citrate or aspartate instead.

Iron and Calcium

Women over 40 risk forming deficiencies in iron and calcium if they have extremely poor nutrition or follow restrictive diets (veganism, dairy-free, and gluten-free diets). Most women do not need to supplement with these minerals unless they have developed a deficiency.

Iron deficiency leads to anemia, weakness, paleness, and irregular heart rhythm. The recommended dietary intake is 18 mg for most women, but women who are menstruating, pregnant, lactating, or athletic may require a higher intake.

Calcium deficiency can lead to low bone density, osteoporosis, muscle weakness, painful menstruation, and depression. Adequate calcium intake is crucial for healthy bones and studies show that people who consume more calcium tend to gain less fat compared to deficient people.[14]

People who consume dairy on a regular basis usually obtain enough calcium and it is recommended to consume at least 1 gram of calcium per day.  It is not possible to absorb more than 800mg calcium, magnesium, iron, and zinc at one sitting.

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What You Need to Know about Multivitamins for Women Over 50

  • The best multivitamins for women over 50 contain vitamins D3, K, B12, and magnesium
  • Other nutrients that are essential for women include omega-3 fatty acids, calcium, and vitamin C
  • Calcium and vitamin D are the most important nutrients for preventing osteoporosis
  • Your daily multivitamin should NOT contain mega-doses of vitamins or minerals

Comparison Table: The 5 Best Multivitamins for Women Over 50

1
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Overall
Essential for Women 50+

A multivitamin for postmenopausal women that contains 8 key nutrients to support healthy aging.

Delayed Release Capsule
Vegan Friendly
8 Key Nutrients
Mint Flavor
2 Daily Pills
Best DNA Based Vitamin Pack
Rootine
2
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best DNA Based Vitamin Pack
Rootine

This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.

18 Key Nutrients
Blood Based
DNA Based
Lifestyle Questionnaire
Slow Release Microbeads
Best Custom Vitamin Pack
Persona
3
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best Custom Vitamin Pack
Persona

This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.

5 Min Assessment
Daily Packs
Approved by Doctors
Live Support
Mobile App

40% off your order by using our link

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40% off your order by using our link

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Best for Vegans & Vegetarians
Future Kind
4
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best for Vegans & Vegetarians
Future Kind

Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential.

Softgel Form
2 Softgels Daily
Made for Vegans
Vitamins B12, D + Omega-3
$29.95/Bottle

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Best for Skin & Bone Health
Solar Essence Vitamin D3 K2 +
5
Best Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for WomenBest Multivitamins for Women
Best for Skin & Bone Health
Solar Essence Vitamin D3 K2 +

This powerful combination of Vitamins D3, K2 and calcium provides support for healthy skin, bones, and joints.

Capsule Form
2 Capsules Daily
Veggie Capsules
Vitamins D3 & K2 + Calcium
$1.17/Serving

What Vitamins Should Women over 50 Take Daily?

Vitamin D3

Vitamin D3 is one of the most important vitamins for bone health because Vitamin D and calcium interact with each other’s absorption. Without sufficient vitamin D levels in the body, you can’t absorb the calcium from your food well enough which increases the risk of bone loss, osteoporosis, and fractures. [4] In older adults, bone fractures can have long recovery periods or lead to long-term disability.

Vitamin D3 is also one of the most common vitamin deficiencies worldwide, especially during the winter and summer seasons, when you are not exposed to much direct sunlight. Furthermore, the natural synthesis of vitamin D in the skin decreases with aging.

Vitamin D3 is often combined with vitamin K because the latter also has an important role in optimal bone health. Several trials suggest that vitamin K deficiency is linked to an increased risk of bone fractures and osteoporosis. [5] Besides, some researchers suggest synergetic reactions between the two.

Adequate vitamin D3 levels are also important for the normal function of the immune system. Some studies suggest that supplementation in people with a deficiency can lead to a modest reduction in the risk of respiratory diseases. [6] [7]

And last but not least, a trial reveals that vitamin D3 supplementation is related to lower overall mortality, rate of fatal heart incidents, and colorectal cancer risk. [8] The risk of breast cancer is also reduced. [9]

You should take 500-4000 UI (15-50 mcg) of vitamin D3 per day with a meal rich in fats to boost absorption.

B Vitamins

Out of the vitamins in the B-complex group, women over 50 are most commonly deficient in vitamin B12. According to research, the risk of vitamin B12 deficiency increases with age since your body becomes less efficient in absorbing the vitamin from food. [10]

Vitamin B12 is crucial for the normal function of blood cell formation and the health of nerve cells. The deficiency of this vitamin can lead to anemia, inflammation of your tongue, abnormal sensations such as tingling or pricking, and mood problems.

People who eat plant-based foods and completely avoid animal food products are also at a higher risk of developing a B12 deficiency and related anemia. For them, supplementation is highly recommended and it’s best to consume 4mcg of Vitamin B12 daily to prevent a deficiency. [11]

Vitamin C

Vitamin C plays a key role in your skin health because it is the most abundant antioxidant there and helps the normal formation of collagen. [12] If the collagen formation in your skin is disturbed this can lead to problems with skin elasticity and wrinkles.

Despite popular belief, you do NOT need large doses of vitamin C. The recommended dose is 100-200mg daily and the best sources are fresh fruits and vegetables.

Large doses of vitamin C can increase the risk of kidney stones in predisposed people. [13] Besides, there are case reports of kidney failure in chronically ill older adults who supplemented with large doses of vitamin C. [14]

References

See all references

[1] https://www.sciencedirect.com/science/article/pii/S0899900701006608

[2] https://pubmed.ncbi.nlm.nih.gov/22629085/

[3] https://www.ncbi.nlm.nih.gov/pubmed/18400738

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028556/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4384860/

[6] https://pubmed.ncbi.nlm.nih.gov/30657638/

[7] https://pubmed.ncbi.nlm.nih.gov/24922127/

[8] https://pubmed.ncbi.nlm.nih.gov/28768407/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585545/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028556/

[11] https://pubmed.ncbi.nlm.nih.gov/15514282/

[12] https://doi.org/10.1123/ijsnem.2017-0323

[13] https://www.who.int/elena/titles/iodine_pregnancy/en/

[14] https://www.karger.com/Article/Abstract/79555

[15] https://pubmed.ncbi.nlm.nih.gov/7240409/

[16] https://pubmed.ncbi.nlm.nih.gov/6375330/

[17] https://pubmed.ncbi.nlm.nih.gov/11509108/

Dr. Dimitar Marinov

Dr. D. Marinov is our medical expert. He has written, fact-checked and medically reviewed tons of articles on topics about medicine, health, infections, and nutrition.

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