A Dietician's Guide to the Best Multivitamin for Women

Nowadays, we know that an inside-out approach to wellness should be top of mind—a practice made easier once you’ve unearthed the best multivitamin for women. Dr. Jennifer Martin-Biggers, HUM’s vice president of scientific affairs and education, puts it like this: Multivitamins are not a substitute for a healthy diet but rather provide the nutrients missing. Read on to discover the best women’s multivitamins to consider, plus how to select the right one for you.

Our Top Picks

• Best Overall: Nature Made Multivitamin for Her, $31
• Best Delayed-Release: Ritual Essential for Women, $33
• Best for Women 20+: MegaFood Women's One Daily Multivitamin for Women, $47
• Best for Women 50+: One A Day Women’s 50+, $12
• Best Whole Food Supplement: Garden of Life MyKind Organics Once Daily, $52
• Best With Iron: HUM Base Control Women’s Multivitamin with Irom, $12
• Best Prenatal: Thorne Basic Prenatal, $30
• Best Mind & Body: The Nue Co Women’s Multivitamin, $35
• Best Iron-Free: New Chapter One Daily Every Woman’s Multivitamin 55+, $57

In This Story:

• What are multivitamins?
• What are the benefits of taking a women’s multivitamin?
• Who can benefit from multivitamins?
• What should you look for in a multivitamin?
• Should women take multivitamins daily?
• Do multivitamins really work?
• What is the best time to take multivitamins?
• Meet the Experts

Best Overall: Nature Made Multivitamin for Her

• Why We Love It: Where does Sammi Haber Brondo, MS, RD turn to for multivitamins? Oftentimes, it’s the Nature Made Multi because “[the capsules] usually contain nutrient amounts that are specific to the population they’re made for.” The Multivitamin for Her is USP Verified, containing 23 key nutrients to provide support to the metabolism, bones, muscles, and immune system—from folic acid to calcium and iron.
• Form: Tablet
• Certifications: USP Verified
• Serving Size: 1 Tablet per day
• Number of Servings: 90 per bottle
• More to Know: Gluten free, no artificial colors or flavors
• Key Ingredients: Calcium, folic acid, iron, vitamin C, vitamin D3, vitamin A

Best Delayed-Release: Ritual Essential for Women Multivitamin 18+

• Why We Love It: “The patented delayed-release capsule contains high-quality nutrients including omega-3 DHA from microalgae, vitamin D3 from lichen, and methylated folate,” says Sharafi of Ritual’s multivitamin known as an excellent supplement for women 18–50. “It’s USP verified, Non-GMO Project verified and, in a peer-reviewed clinical trial, was shown to increase vitamin D and omega-3 DHA levels in 12 weeks.” My current daily multivitamin, this is designed to aid not only hair, skin, and nails, but also red blood cell formation, antioxidant support, bone, and brain health.
• Form: Delayed-release capsule
• Certifications: USP Verified, Non-GMO Project Verified
• Serving Size: 2 capsules per day
• Number of Servings: 30 per container
• More to Know: Vegan, gluten free, major allergen free, no artificial colors
• Key Ingredients: Folate, omega-3 DHA, vitamin B12, vitamin D, iron, vitamin K2, boron, vitamin E, magnesium

Best for Women 20+: MegaFood Women's One Daily Multivitamin for Women

• ​​Why We Love It: For women in their 20s, nutritionist Raksha Shah, MA, RDN, recommends this nutrient-rich daily multivitamin as it contains 21 (!) vitamins and minerals that help replenish what’s lost during menstruation. “This multivitamin is made with food-paired vitamins and fermented minerals, and can be taken any time of day, even on an empty stomach,” she says. So, if you’re someone who drinks iced coffee for breakfast and often forgets to eat, you can still take this in peace.
• Form: Tablet
• Certifications: Tested for over 125 chemical substances
• Serving Size: 1 Tablet per day
• Number of Servings: 90 per bottle
• More to Know: Non-GMO, vegetarian, made without 9 allergens: milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame, gluten free
• Key Ingredients: Vitamin C, zinc, vitamin B12, vitamin B6, vitamin D3, iron

Best Prenatal: Thorne Basic Prenatal

• Why We Love It: Prenatal supplements help fill nutrient gaps to support a healthy pregnancy for both mom and baby. One crucial nutrient is folic acid or folate. “Getting enough folate, a B vitamin, is especially important for women who may become pregnant, since adequate folate can help lower the risk of having a baby with spina bifida or anencephaly,” dietician Dr. Megan Rossi says. Through additional nutrients like calcium, vitamin A, choline, manganese, and more, this looks to provide support from pre-conception through nursing.
• Form: Capsule
• Certifications: Not listed
• Serving Size: 3 capsules per day
• Number of Servings: 30 per bottle
• More to Know: Gluten-free, dairy-free, soy-free
• Key Ingredients: Vitamin B, iron bisglycinate

Best With Iron: HUM Base Control Women’s Multivitamin With Iron

• Why We Love It: “HUM Base Control is our women’s multivitamin with iron that provides 22 vitamins and minerals that can help you meet the recommended daily allowance for most nutrients,” Martin-Biggers says. Vitamin A, vitamin B3, calcium, iron, iodine, magnesium, copper, and zinc are just a few of the nutrients housed in each vegan tablet, free of artificial preservatives and sweeteners.
• Form: Tablet
• Certifications: Clean Label Project Certified
• Serving Size: 1 tablet per day
• Number of Servings: 30 per bottle
• More to Know: Vegan, according to Hum, this has been “triple tested & 3rd party validated for purity & quality”
• Key Ingredients: Vitamin A, vitamin C, vitamin D3, vitamin E, vitamin B complex, calcium, iron, phosphorous, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum

Best Whole Food Supplement: Garden of Life MyKind Organics Once Daily Women’s Multivitamin

• Why We Love It: Think of this MyKind Organics supplement as the whole food multivitamin. Its blend contains 30 USDA-certified organic fruits, veggies, and herbs—like apple, cherry, basil, curry leaf, and beet—to deliver the essential nutrients found in a balanced diet. What’s more, healthy doses of B vitamins, plus vitamin B-12, are featured too for improved energy levels, skin, and nail health.
• Form: Tablet
• Certifications: Non-GMO Project Verified, USDA organic, certified vegan
• Serving Size: 1 tablet per day
• Number of Servings: 30 per bottle
• More to Know: Free of artificial flavors, sweeteners, and preservatives
• Key Ingredients: Vitamin B12, vitamin D3, l​​emons, annatto, amla berry, holy basil

Best Gummy: Olly Women’s Multivitamin Gummy

• Why We Love It: Not interested in capsule-form multivitamins? This Olly pick is a tasty gummy vitamin that makes bridging your dietary gaps that much easier. Not to mention it’s enriched with a blend of vitamins A, B, C, D, E, biotin, and folic acid to support mental energy, glowing skin, and strong bones.
• Form: Gummy
• Certifications: NSF Certified
• Serving Size: 2 gummies per day
• Number of Servings: 45 per bottle
• More to Know: Gluten-free, berry-flavored
• Key Ingredients: Blend of Vitamins A, C, D, E, and B, biotin, folic Acid

Best Iron-Free: New Chapter One Daily Every Woman’s Multivitamin 55+

• Why We Love It: It is often recommended that postmenopausal women avoid iron supplements. Luckily, there are good iron-free multivitamins that leave out the mineral, like this option by New Chapter. The NSF-certified supplement is rich in vitamins, minerals, and superfood botanicals gentle enough to take on an empty stomach.
• Form: Tablet
• Certifications: Non-GMO Project Verified, NSF Certified
• Serving Size: 1 tablet per day
• Number of Servings: 72 per bottle
• More to Know: Gluten-free, vegetarian, no synthetic fillers
• Key Ingredients: B vitamins, vitamin C, vitamin E, astaxanthin, vitamin D3, vitamin K2, and chaste tree

Best for Women 40+: MegaFood Women's 40+ One Daily Multivitamin

• Why We Love It: Formulated specifically for women in their 40s, Shah is a fan of this multivitamin brand as it is “made with real food and herbs, including broccoli, oranges, blueberries, and ashwagandha.” It’s also a once-a-day tablet, so it can easily be added to your routine. According to Shah, it can be taken on an empty stomach, which is great if you’re someone who is always on the go.
• Form: Tablet
• Certifications: Tested for over 125 chemical substances
• Serving Size: 1 Tablet per day
• Number of Servings: 60 per bottle
• More to Know: Non-GMO, vegetarian, kosher, made without 9 allergens: milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame, gluten free
• Key Ingredients: Vitamin C, zinc, vitamin B12, vitamin B6, vitamin D3, iron

Best for Women 50+: One A Day Women’s 50+ Complete Multivitamin

• Why We Love It: Brondo is a fan of One A Day Women’s multivitamin, which offers a selection of supplements to support whatever concerns you may have. Formulated specifically for women over 50, this supplement looks to promote the overall health of the eyes, bones, heart, joints, and immune system.
• Form: Tablet
• Certifications: Not listed
• Serving Size: 1 tablet per day
• Number of Servings: 100 per bottle
• More to Know: Free of artificial sweeteners, high fructose corn syrup, and the following allergens: wheat, egg, dairy, fish, and soy
• Key Ingredients: Vitamin A, vitamin C, vitamin E, zinc, selenium, copper, manganese

Best for Mind & Body: The Nue Co Women’s Multivitamin

• Why We Love It: With The Nue Co.’s multivitamin, expect a well-rounded supplement formulated to support hormone cycles, focus, immune health, and energy alongside filling nutritional gaps. Powered by sustainably sourced folate, magnesium, ashwagandha, and vitamin C, this helps women feel their best each day.
• Form: Capsule
• Certifications: According to The Nue Co., the ingredients are ethically and sustainably sourced, developed by GMP certified manufacturers.
• Serving Size: 1 capsule per day
• Number of Servings: 30 per bottle
• More to Know: Non-GMO, cruelty-free, non-toxic, traceable ingredients
• Key Ingredients: Vitamin C, folate, magnesium, ashwagandha

Best Postnatal: Anya Postnatal Multivitamin + Omega-3

• Why We Love It: How should you address bodily changes post-pregnancy? Enter Anya’s postnatal supplement. The multivitamin is powered by vegan Omega-3s, vitamin C, vitamin D3, folate, and iron—delivering 22 essential nutrients that support the specific needs of a new mom.
• Form: Capsule
• Certifications: Third-party tested, formulas verified by a toxicologist, OB-GYN’s, dermatologists, and nutritionists
• Serving Size: 2 capsules (one multivitamin + one omega-3 soft gel) per day
• Number of Servings: 30 per container
• More to Know: Vegan, non-GMO, gluten-free, unflavored
• Key Ingredients: Omega-3, vitamin B12, D, iodine, vitamin A, vitamin C, vitamin E, zinc, biotin

“Multivitamins are dietary supplements that contain vitamins and minerals in differing quantities and often at levels that are recommended for overall health support and to meet dietary shortfalls,” Martin-Biggers says. “The body absorbs vitamins and minerals from multivitamins similarly to the way it does from food. The nutrients are broken down in the digestive system and then absorbed into the bloodstream, where they are transported to different parts of the body to carry out their functions.”

According to Mastaneh Sharafi, Ph.D., RD, vice president of scientific and clinical affairs at Ritual, there is a multitude of factors aside from diet that might create these nutrient gaps. “Genetic variations, age, and current life stage” are a few concerns that may lead someone to consider a multivitamin. “Multivitamins offer many of the vitamins and minerals that are essential to your health,” Martin-Biggers says. “For instance, a multivitamin may help contribute to better energy levels, a properly functioning immune system, improved mood, and bone health.”

So, should everyone be taking a multivitamin? Brondo explains that their usage is highly individualized. “In general, I’d recommend one for pregnant women (who should take a prenatal multivitamin) or anyone who knows from blood work that they’re deficient in certain nutrients.” Otherwise, she says a multivitamin could be beneficial for the following groups of people: “those who live in areas without much sunlight and therefore don’t get much vitamin D, those following a vegan diet, which is often lacking in vitamin B12, and those who don’t eat many fruit or vegetables, and therefore don’t naturally consume as many vitamins and minerals.” Dr. Rossi notes that because of potential nutrient deficiencies as you age, it can also be beneficial for those 50 and older to take multivitamins too. That said, always consult with a trusted healthcare provider before selecting an appropriate vitamin or supplement.

Below, Sharafi and Martin-Biggers detail the nutrients they’d consider in a multivitamin supplement:

• Vitamin D and calcium: “[These] are two important nutrients to look for in a multivitamin, as they are critical for strong bones, your immune system, and skin health,” Martin-Biggers says.
• Omega-3 DHA: “It’s important for supporting brain health, heart health, and vision, yet up to 95% of women aged 18 and up are not getting their recommended daily value of Omega-3s from their diet,” Sharafi says. Omgega-3 DHA is an omega-3 fatty acid, typically derived from a diet of fish like salmon and shellfish, or as fish oil.
• Folate: “Folate supports red blood cell health, normal energy-yielding metabolism, and neurotransmitters in the brain, which is why it’s important to include this in your multivitamin routine,” Sharafi says. “However, up to 1/3 of the population has a genetic polymorphism which makes it more difficult for them to efficiently utilize folic acid.”
• Vitamin E: “This important nutrient helps fight against free radicals, yet many women aged 18 and up don’t get the recommended daily amount of vitamin E through diet alone,” Sharafi says. “When it comes to this nutrient, it’s important to look for a multivitamin with Vitamin E sourced from mixed tocopherols.”
• Zinc: “Zinc is involved in over 300 enzymes and biological activities in the body and plays an important role in our skin’s health,” Martin-Biggers says.
• Vitamin B12: “B12 can often be hard to come by in a plant-based diet,” Sharafi admits. “B12 is important for helping support energy-yielding metabolism and normal cell division.”
• Iron: “Iron is lost during menstruation, so boosting your iron intake with a multivitamin can be beneficial,” Martin-Biggers notes.
• Vitamin K2: “Vitamin K2 can be more difficult to find in typical Western diets than Vitamin K1. Vitamin K2 MK7 form is shown to be absorbed more efficiently than other Vitamin K forms and can help support bone health and vascular health,” Sharafi explains.
• Magnesium: “Magnesium plays a role in various different processes in the body (from bone health to cell division and more). The caveat is that we need a lot of it for it to do its job well, and many of us don’t get enough through diet alone,” Sharafi says.

Aside from these ingredients, there are a few other factors we recommend looking into to inform your choice of multivitamin. First is age or life stage. For example, older women might turn to options labeled 50+, while someone who is looking to conceive may want a prenatal vitamin. The supplement’s supplement type and size, certifications (third-party evaluations, like NSF or USP, of the efficacy of the particular formula), and dosage are also helpful considerations. When selecting the best for you, it’s important to not only heed the advice of your health services provider, but to think about how the supplement will fit into your daily routine—especially if you're looking to pair it with probiotics or other ingestible.

According to Shah, it's not essential to take multivitamins daily if you maintain a balanced, varied diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Supplements can’t fully replicate the spectrum of nutrients available from these sources. She continues that most health organizations recommend focusing on obtaining nutrients from food rather than supplements. “To make an informed decision, always consult a healthcare provider to determine if a daily multivitamin is necessary for your health requirements and dietary patterns,” says Shah.

Shah explains that daily multivitamins may not provide significant health benefits for most healthy women with a balanced, varied diet. A comprehensive review by the U.S. Preventive Services Task Force, analyzing 84 vitamin and mineral supplement trials, concluded that taking a multivitamin provides little to no benefit in preventing chronic diseases like heart disease and cancer. She explains that if a deficiency in a specific vitamin or mineral, such as vitamin D, B12, or iron, is found, a healthcare provider will likely recommend taking a single supplement rather than a multivitamin.

It’s also important to note that “A one-size-fits-all daily multivitamin may not be the best solution for everyone, as women's nutritional needs vary significantly based on specific life stages, health conditions, dietary habits, and lifestyle factors,” adds Shah.

Shah explains that the best time to take multivitamins depends on several factors, including the types of vitamins and minerals included and potential interactions with medications. Multivitamins often contain both water- and fat-soluble vitamins. She recommends taking multivitamins with food to aid absorption and reduce the risk of stomach upset, as this approach helps your body utilize the nutrients more effectively.

Fat-soluble vitamins, such as vitamins D, A, E, and K, are best absorbed with a meal containing fats; even small amounts of yogurt or low-fat milk can enhance absorption. Water-soluble vitamins, such as vitamin B12 and vitamin C, are best taken on an empty stomach with a glass of water, and taking vitamin B12 in the morning can help avoid potential sleep disturbances. Additionally, taking your multivitamins at the same time each day can help establish a routine. “It's also important to drink plenty of water when taking your multivitamin to help with digestion and absorption,” she adds.

• Dr. Jennifer Martin-Biggers is a registered dietitian and HUM’s vice president of scientific affairs and education.
• Sammi Haber Brondo is a registered dietician, Certified Intuitive Eating Counselor, and author of The Essential Vegetable Cookbook.
• Dr. Megan Rossi is a dietician and Research Fellow at King’s College London, specializing in gut health.
• Dr. Mastaneh Sharafi is a registered dietician, Ph.D. in Nutritional Sciences, and vice president of scientific and clinical affairs at Ritual.
• Raksha Shah is a registered dietitian, MA, RDN, and founder of Wise Bite Nutrition.