Women need many of the same vitamins and minerals as men, but their nutritional needs can change throughout life. Menstruation, pregnancy, breastfeeding, menopause, aging, and diet can all affect which nutrients a woman needs.
A healthy diet should be the main source of vitamins and minerals. However, some women may benefit from a women’s multivitamin or another type of supplement. The right choice depends on your age, diet, health history, medications, and, in some cases, blood test results.
There is no single best multivitamin for women. A supplement that works well for one woman might not be right for another. Before starting to use any women’s vitamin supplements, talk with your doctor or a registered dietitian about what you actually need.
Do Women Need Vitamins or a Multivitamin?
Not every woman requires a daily multivitamin. If you eat a varied diet with plenty of fruits, vegetables, whole grains, beans, nuts, seeds, and protein foods, you may already get many of the nutrients your body needs.
Still, some women may have a harder time getting enough of certain vitamins and minerals from food alone. For example, women who have heavy menstrual periods may need more iron. Women who are pregnant or planning to become pregnant need enough folic acid. Women who do not eat animal foods may need extra vitamin B12. Older women may need to pay closer attention to vitamin D, calcium, and vitamin B12.
Bloodwork can also help identify a vitamin or mineral deficiency. Instead of taking a high-dose supplement “just in case,” your healthcare provider may recommend a blood test and then suggest the right amount.
The goal is not to take as many vitamins as possible. The goal is to fill nutritional gaps when needed, advises Kristen N. Smith, PhD, RDN, a nutrition consultant and researcher.
Key Vitamins and Minerals Women May Need
Like anyone, you require an array of vitamins and other nutrients to enable your body to function properly. Many women may be in need of these nutrients in particular:
Vitamin D
Vitamin D helps your body absorb calcium and supports strong bones and muscles. It also plays a role in immune health.
Getting enough vitamin D for women can sometimes be difficult because only a few foods naturally contain vitamin D. Some foods, such as milk and certain plant-based milk alternatives, are fortified with vitamin D. Also, your body can make vitamin D when your skin is exposed to sunlight. However, many factors can affect how much vitamin D you make, including where you live, the season, skin coverage, and sunscreen use.
If you are concerned about your vitamin D level, ask your healthcare provider to order a blood test.
Iron
Iron is especially important for women who have menstrual periods. The body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body.
Women ages 19 to 50 generally need 18 milligrams (mg) of iron each day. After age 50, the recommended amount drops to 8 mg per day. Pregnancy increases the need to 27 mg daily.
Good food sources include lean meat, seafood, beans, lentils, spinach, and iron-fortified foods.
Although iron can be important for women, more is not always better. Too much iron can be harmful and may cause stomach problems. Women should talk with a healthcare provider before taking an iron supplement, especially if they have not been diagnosed with an iron deficiency.
Folate and Folic Acid
Folate is a B vitamin (B9) that helps the body make DNA and new cells. (Folate is the form that naturally occurs in foods, whereas folic acid is the manmade form found in supplements and fortified foods.)
It is especially important during pregnancy because getting enough folate or folic acid can help lower the risk of certain birth defects. This makes folic acid for women an important part of prenatal nutrition. Women who are pregnant or planning to become pregnant should talk with their healthcare provider about the right prenatal vitamin.
For women who could become pregnant, experts recommend getting 400 to 800 micrograms (mcg) of folic acid each day from supplements and/or fortified foods.
Calcium
Calcium helps build and maintain strong bones and teeth. It also supports normal muscle movement and nerve function.
Women ages 19 to 50 generally need 1,000 mg of calcium per day, whereas women ages 51 and older need 1,200 mg daily. Dairy products, fortified plant-based milk, yogurt, cheese, and some leafy green vegetables provide calcium.
Calcium and vitamin D work together. Vitamin D helps the body absorb calcium, which is why calcium and vitamin D are often discussed together when talking about bone health.
Vitamin B12
Vitamin B12 helps keep blood and nerve cells healthy. It is also needed to make DNA.
Adults should get 2.4 mcg of vitamin B12 each day. People who follow a vegan diet may need a supplement or fortified foods because natural vitamin B12 is found mainly in animal foods. Older adults may also have trouble absorbing vitamin B12 from food, which is why B12 is often included in vitamins for women over age 50.
Magnesium
Magnesium is involved in hundreds of processes in the body. Among them, it helps support normal muscle and nerve function, blood sugar control, and bone health. Good food sources include nuts, seeds, beans, whole grains, and leafy green vegetables.
Women generally need about 310 to 320 mg of magnesium each day, depending on their age.
Best Vitamins for Women
These days, the supplement aisle at your local pharmacy, supermarket, or other retailer is vast. You’ll find products marketed for skin health, cardiovascular health, bone and joint health, or better brain function, to name a few purported uses. You’ll also encounter an array of vitamins geared for specific populations, including older adults, men, and women.
Yet, despite all the marketing and product labeling, there is no one product that is the best multivitamin for women, Smith advises.
“When choosing a women’s vitamin or multivitamin, it’s important to look beyond the label that states that it is ‘for women,’” she says. “The most important factors are which nutrients are included, the amounts, your age and life stage, how well you tolerate the supplement, and the quality of the product.”
How to Choose a High-Quality Women’s Vitamin
Whenever you’re shopping for a women’s vitamin, consider these recommendations:
Choose nutrients based on your age and life stage
Nutrient needs can change significantly throughout a woman’s life. A supplement for a woman in her 20s might not contain the best choice of vitamins for women over 50.
For example:
- For women who may become pregnant, folic acid is especially important.
- For women who menstruate, iron may be important, particularly for those with heavy periods.
- For women over 50, vitamin B12, vitamin D, and calcium become especially important to consider.
- For postmenopausal women, bone-supporting nutrients such as calcium and vitamin D may deserve more attention.
Look at the actual amounts—not just the ingredient list
More isn’t necessarily better. Check the Supplement Facts panel to see how much of each vitamin and mineral you’re getting. A good multivitamin generally shouldn’t provide extremely high doses of certain nutrients unless there is a specific reason for them. Some women’s vitamin supplements can cause problems when taken in excessive amounts.
Think about absorption and how you’ll take it
A supplement doesn’t help much if you can’t tolerate it or don’t take it consistently. When reviewing a particular product, ask yourself these questions:
- Can you swallow the pill easily?
- Does it upset your stomach?
- Does it need to be taken with food?
- How many pills do you need each day?
- Does it have an unpleasant taste or smell?
For some women, a once-daily supplement may be easier to stick with than a product requiring several pills throughout the day.
Check for third-party testing
Quality is just as important as the nutrient list. “Look for evidence that the product has been independently tested by a reputable third party, as this can help increase confidence in the product itself,” Smith says. Certifications from third-party testing organizations, such as the U.S. Pharmacopeia (usp.org), can provide additional assurance that the product contains what the label says it contains and has been tested for certain quality standards.
Be skeptical of “mega-dose” claims
A label boasting 500%, 1,000%, or more of the Daily Value isn’t necessarily a sign of a better product. “The goal isn’t to get the highest possible percentage of every vitamin. The goal is to get an appropriate amount for your individual needs,” Smith says.
Safety and Side Effects
Vitamins and minerals are important, but taking too much can cause problems. For instance, fat-soluble vitamins, including vitamins A, D, E, and K, can build up in the body. Too much vitamin D from supplements can cause high calcium levels and lead to problems such as nausea, weakness, excessive thirst, and kidney stones. Similarly, too much iron can also be harmful, and high doses of magnesium from supplements can cause diarrhea and other stomach problems.
Supplements can interact with prescription medications—in some cases, certain vitamins and minerals may affect how medications work or how well they are absorbed.
Moreover, taking multiple supplements can cause you to accidentally consume too much of a particular nutrient. For example, you might take a multivitamin, calcium supplement, vitamin D supplement, and another specialty supplement without realizing that several of them contain the same nutrients. So, it’s a good idea to review your entire supplement list with your doctor or pharmacist.
Still wondering how to include supplements and support women’s health? “The safest approach is to focus on consuming a varied, balanced, and healthy diet first and then to use supplements to fill specific nutritional gaps,” Smith says. Talk with your healthcare provider before starting a new supplement, especially if you are pregnant, planning a pregnancy, taking medication, or have been diagnosed with a nutrient deficiency.
The best women’s multivitamin is not necessarily the product with the most ingredients or the highest numbers on the label. It is the one that provides nutrients you actually need, in safe amounts, from a quality manufacturer—and fits easily into your daily routine.
