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The 8 Best Multivitamins for Women of 2024
Registered Dietitian approved supplements to support women's nutritional needs
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Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author.
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Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a dietitian at Culina Health providing nutrition counseling and previously worked at an inpatient hospital.
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Verywell Fit / Alli Waataja
Women eating a balanced and varied diet can typically meet the majority of their vitamin and mineral needs from food alone. However, a thoughtfully chosen multivitamin can be helpful to treat and prevent deficiencies, fill in nutritional gaps in the diet, and help support increased needs through certain stages of life. Multivitamins may benefit those who may become pregnant, women who are post-menopausal, people following restrictive diets who limit certain food groups, and those with medical conditions that lead to decreased absorption.
Women's multivitamins typically target the specific RDAs (Recommended Daily Allowance) of different nutrients for women, which sometimes differ from those of men. Multivitamins formulated for women may be higher in certain nutrients of particular importance for women, including iron, calcium, and vitamin D, and in the case of prenatal vitamins, folate, choline, iodine, and DHA. Whether you're looking to treat a deficiency, support a healthy pregnancy, or fill a gap in your diet, there are many women-specific multivitamin options to choose from to suit your individual, nutritional needs and budget.
When selecting our top picks of multivitamins, we prioritized products that are third-party tested and target the unique nutritional needs of women. We also selected formulas that do not exceed the established Tolerable Upper Intake Level (UL) for any individual nutrient, as outlined by the National Institutes of Health. Lastly, we excluded multivitamins with herbal blends or enzymes that are not supported by adequate research.
Editor's Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take.
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Internally and third-party tested, and USP Verified
Transparent ingredient sourcing
Contains methylated forms of B12 and folate
Includes vegan-friendly omega-3s
May not fill all nutritional gaps for those with limited diets
Key Specs:
Key nutrients: Vitamin D, E, B12, folate, iron, DHA | Vegan: Yes | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Third-party tested: Yes, USP Verified
Who It's For
This is a great multivitamin for those who eat a generally balanced diet, but looking for a trusted-supplement to help boost their intake of key nutrients for women. It's also a good option for those looking for the convenience of a subscription-based service with monthly deliveries to your door.
Why We Recommend It
Ritual tops our list with its rigorous testing and targeted approach, aiming to fill only nutrients that are typically lacking in the diet to avoid over supplementation. Each two-capsule serving contains key nutrients to support women's health including vitamins D, E, B12, folate, iron, and omega-3 DHA. Like all Ritual products, each ingredient is traceable, so you know exactly where each nutrient is sourced from and what form is used. We like that they use the methylated forms of B vitamins for optimal absorption.
The delayed-release capsule design and mint flavoring help to reduce nausea associated with taking supplements. This multivitamin is Non-GMO Project Verified, and free of major allergens, artificial colors, and synthetic fillers. It is also internally and third-party tested for purity and potency, and is USP Verified.
Ritual is a subscription-based multivitamin, which is perfect if you take multivitamins consistently and prefer the convenience of home delivery. They are also available for a one-time purchase, but the subscription service is lower in price and auto-renews every month.
Things To Consider
- Note that this product is not a complete multivitamin, excluding nutrients like calcium, and vitamins A and C, so it may not sufficiently fill nutrient gaps for those that follow a very limited diet.
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USP Verified
Great value
23 vitamins and minerals
Does not use methylated forms of B vitamins
Key Specs:
Key nutrients: Vitamin D3, iron, calcium | Vegan: No | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: No | Organic: No | Third-party tested: Yes, USP Verified
Who It's For
Those looking for a complete multivitamin at a budget-friendly price, with third-party testing.
Why We Recommend It
With 300 once-daily tablets per bottle, the Nature Made Multi for Her is a great budget-friendly option. They're packed with 23 vitamins and minerals, including vitamin D3, for muscle, bone, and immune health.
These vitamins also contain iron and calcium, which are essential for women's blood and bone health. Take note that studies have shown that calcium taken at the same time as iron may decrease iron absorption, though this may just be a short-term effect, and the body may adapt in time. Since this multi only has 19% of the daily value of calcium, it might be even less of an issue.
USP is a rigorous third-party certification that shows that this multi contains what it says it contains without harmful contaminants. They're also gluten-free and void of added colors and artificial flavors.
Things To Consider
- It does not include the methylated forms of B vitamins, which are more bioavailable.
- It contains both calcium and iron, which can compete for absorption. Calcium can inhibit iron absorption, so it may not effectively absorb the full amount of iron listed on the label.
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NSF Certified and Clean Label Project Award Winner
Contains EPA and DHA omega-3 fatty acids
Tasty gummies that are enjoyable to take
Does not contain iron or calcium
Not vegan or vegetarian-friendly
Key Specs:
Key nutrients: Vitamin D3 and Omega-3s | Vegan: No | Vegetarian: No | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Third-party tested: Yes, NSF Certified
Who It's For
If you're not a fan of swallowing pills, or want a tasty alternative, this multivitamin is for you.
Why We Recommend It
SmartyPants Women's Formula is NSF Certified and a Clean Label Project Purity Award winner, ensuring purity and potency, making it a trusted option for women looking to supplement with a tasty gummy. In addition to over fifteen vitamins and minerals, it also contains omega-3 fish oil from sustainable fisheries and uses only small fish to lower the risk of mercury exposure. These gummies are made from non-GMO ingredients and are free of the top allergens. They use only natural colors like organic turmeric and organic black carrot juice.
The serving size is a bit larger at six gummies with 8 grams of added sugar, though this larger serving size allows the company to fit in more nutrients, including higher doses of omega-3s and Vitamin D, compared to some other brands.
Things To Consider
- SmartyPants does use gelatin and fish oil, making it unsuitable for vegans and vegetarians.
- Note that this supplement does not contain iron or calcium.
- It contains 8 grams of added sugar, which should be considered within the context of your total added sugar intake for the day.
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USDA Organic and NSF Certified
Derived from whole foods
Contains 15 vitamins and minerals
Low in iron
Key Specs:
Key nutrients: Folate, iron, zinc, vitamin D3, B-complex | Vegan: Yes | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: Yes | Third-party tested: Yes, NSF Certified
Why We Recommend It
Garden Of Life mykind Organics Women's Once Daily Multi is a multivitamin with a wide variety of nutrients derived from organic whole foods. It contains both vitamins and minerals, including folate, zinc, and vitamins A, C, D3, E, and B-complex, which support women’s specific nutritional needs. Be sure to read all of the ingredients in the organic food blend to be sure they are all ingredients you tolerate.
This supplement is USDA Organic, NSF Certified, certified gluten-free, vegan, and kosher. You can feel good about this purchase too. Garden of Life is a Certified B Corporation and is committed to sustainability, certified by the Carbonfund, and awarded LEED Gold by the U.S. Green Building Council.
Things To Consider
- It does not contain calcium and contains just 14% of the daily value of iron, so it is important to consider if a healthcare provider recommends supplementing with these nutrients.
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Formulated to reduce nausea
Free of major allergens
Contains methylated folate and B12, and choline
Contains 24 vitamins and minerals to support a healthy pregnancy
Not third-party certified
Key Specs:
Key nutrients: Folic acid, iron, vitamin D | Vegan: No | Vegetarian: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Third-party tested: No
Who It's For
This multivitamin is for women that are trying to conceive, pregnant, or breastfeeding, looking for a complete multivitamin including methylated folate.
Why We Recommend It
When looking for a prenatal vitamin, it's important to select a product with adequate folic acid in a form you can absorb. The CDC recommends that anyone who might become pregnant take 400 micrograms of folic acid—the synthetic version of folate—to protect against neural tube defects.
Folic acid is the form of folate that has been recommended by the CDC for supplementation for women of reproductive age and who are pregnant. However, folic acid is the inactive form of folate, as it must be converted to the active form for your body to be able to use it. We now know that many people have a genetic mutation that makes this conversion less effective. For this reason, some supplement brands are now producing prenatal supplements that include the active form, L-5-methyltetrahydrofolate, rather than folic acid.
Thorne Research's Basic Prenatal is an excellent option for women trying to conceive, are pregnant, or are breastfeeding, with 24 vitamins and minerals. Each serving of three capsules provides over 100% of the daily value of the active form of folate as well as iron and vitamin D. This supplement is specifically formulated to reduce nausea and is free of additives and the top eight allergens.
Things To Consider
- While this product is not third-party certified, Thorne is a trusted supplement brand with a research-backed approach to their formulations and rigorous procedures for sourcing, and ensuring quality ingredients.
- Note that it does not include DHA, so depending on your diet, you may want to add a separate omega-3 supplement.
- It contains both calcium and iron, which can compete for absorption. Calcium can inhibit iron absorption, so it may not effectively absorb the full amount of iron listed on the label.
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Customizable, convenient daily vitamin packets
Internally and third-party tested for purity and potency
Provides a researched-backed questionnaire to help guide your supplement selections
Can be a several pill dosage, depending on how many nutrients you add to your daily packet
Key Specs:
Key nutrients: Vitamin D, choline, calcium, methylated B12 | Vegan: No | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Third-party tested: Yes
Who It's For
If you are looking for a customizable vitamin packet to target your individual needs, Care/of is a great option. It's also great for those looking for the convenience of subscription service with monthly deliveries to your door.
Why We Recommend It
Care/of is a subscription-based service that allows you to curate your own customizable, daily, supplement packets based on your individual needs. Their multivitamin offers a base of key vitamins A, C, D3, E, K, B6, and B12, as well as minerals magnesium, potassium, choline, and calcium. From there, you have the option to add additional vitamins and minerals, as well as herbal supplements, and probiotics to your daily packet, depending on your specific nutritional goals.
The base multivitamin is not specifically formulated for women, so menstruating women, for example, may want to add the iron supplement to their daily packet. They also offer an omega-3 fish oil or vegan omega-3 that would be good additions, depending on your diet. The multivitamin is relatively low in calcium and vitamin C, but you could add those nutrients as well, as needed.
We like that all of their supplements are both internally and third-party tested for purity and potency and are formulated based on evidenced-backed science. They also offer a research-backed questionnaire to help guide your supplement selections, which is a helpful resource in determining your potential supplement needs. While this does not replace the individualized advice of a health care professional, it can be a helpful place to start.
Things To Consider
- This can be a several-pill dosage, depending on how many nutrients you add to your daily packet.
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Third-party tested and Clean Label Project Certified
Developed by a team of Registered Dietitians
Contains 22 vitamins and minerals
Lower in vitamin D
Does not contain the methylated forms of folate or B12
Key Specs:
Key nutrients: Folic acid, iron, vitamin D | Vegan: Yes | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Third-party tested: Yes
Why We Recommend It
Iron supplementation may not be indicated for some women, including postmenopausal women and women getting adequate iron intake from food. Iron supplementation is not typically recommended for postmenopausal women, as their need for iron goes down with the cessation of menstruation. Iron supplementation, particularly at higher doses (45 milligrams per day or more), can cause gastrointestinal side effects including constipation and nausea in some people. For these reasons, some women may want to avoid iron in their multivitamin.
We like HUM Base Control Iron Free multivitamin, containing 22 essential vitamins and minerals. This product is both internally and third-party tested for purity and quality, including heavy metal testing, and is also Clean Label Project Certified. It is free of the top eight food allergens and contains no artificial colors, flavors or preservatives. As an added bonus, they offer free expert advice from their team of Registered Dietitians to help personalize your supplement routine.
Things To Consider
- This supplement is relatively lower in vitamin D and does not contain the methylated forms of folate or B12.
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Does not include iron, suitable for postmenopausal women
Tasty gummy formula with no synthetic colors or flavorings
NSF Certified and Clean Label Project Award Winner
Contains added antioxidant compounds for heart and eye health and omega-3s
Does not contain calcium
Not vegan or vegetarian-friendly
Key Specs:
Key nutrients: Vitamin D3, Omega-3s, CoQ10 | Vegan: No | Vegetarian: No | Gluten-free: Yes | Non-GMO: Yes | Organic: No | Third-party tested: Yes, NSF Certified
Why We Recommend It
For women 50 years and older, we recommend SmartyPants Masters Women 50+ Formula, which is free of iron and contains 17 key nutrients, including vitamins and minerals, omega-3s and additional antioxidant compounds. We like that this product is NSF Certified for contents and a Clean Label Project Award Winner, so you can trust it contains what the label says, with no harmful contaminants.
This formula does not contain iron, suitable for postmenopausal women with decreased iron needs. It is a comprehensive multivitamin with essential vitamins and minerals, including vitamins A, C, D, K, and methylated forms of B vitamins, as well as choline, iodine, zinc and selenium. Additionally, it contains fish oil with EPA and DHA omega-3 fatty acids, and other antioxidant compounds, including CoQ10 and lutein, that may support eye, brain, and heart health. It does not contain calcium, but does contain calcium supporting nutrients including vitamins D3 and K2.
These tasty gummies will have you looking forward to your supplement routine, and are made with natural flavors and colorings, and organic cane sugar. They are also non-GMO and free of common food allergens including gluten, milk, eggs, shellfish, soy, peanuts and tree nuts.
Things To Consider
- This supplement contains fish oil and gelatin, so it's not suitable for vegans and vegetarians.
- It does not contain calcium, so if your diet is low in calcium, you may want to consider adding a calcium supplement.
- It contains 6 grams of added sugar, which should be considered within the context of your total added sugar intake for the day.
Where We Stand
Ritual Essential For Women tops our list with transparent sourcing, third-party testing and a formulation that targets key nutrients for women. For women over 50 years old, try SmartPants Masters Formula Women's 50+.
Is a Women's Multivitamin Beneficial?
Studies evaluating the efficacy of multivitamins are limited, largely due to the fact that there are many contributing factors to health outcomes that are difficult to control for in studies, such as diet and other lifestyle factors. However, research has shown that multivitamins can be effective at reducing vitamin and mineral deficiency in certain populations.
In general, the following populations may benefit from a women's multivitamin:
- Those on a restrictive diet: If you follow a diet that limits certain food groups, you may benefit from a multivitamin. For example, vegan and vegetarian diets tend to be low in calcium, vitamin D, B12, zinc, iron, and iodine.
- Those who are trying to conceive: The CDC recommends that anyone who might become pregnant take 400 micrograms of folic acid each day to prevent neural birth defects in the baby.
- Those that are pregnant: Pregnancy is a time of increased nutrient needs. According to USDA data, many pregnant and lactating people are not meeting recommendations for certain food groups and specific nutrients. So it is generally recommended for these populations to take a daily prenatal vitamin. The CDC and American College of Obstetricians and Gynecologists recommend taking a daily prenatal vitamin with 400 micrograms of folic acid during pregnancy.
- Older adults: As we age, it can become more difficult to absorb certain nutrients, such as B12 and vitamin D. Additionally, those over the age of 70 require more calcium and vitamin D to support bone health. While you can get these nutrients from food, in some cases, supplementation may be warranted.
- People with poor absorption: Some medical conditions can cause a decreased ability to absorb nutrients, so supplementation may be indicated. These include digestive conditions, conditions that cause vomiting or diarrhea, surgeries that alter the digestive tract (including bariatric surgery), alcoholism, and certain medications.
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.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What To Look For in a Women's Multivitamin
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, and Informed Choice. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.
The Types of Multivitamins
Consider the physical form of a vitamin, meaning capsule, gummy, or chewable, when choosing a multivitamin. Note that gummies often include lower doses of each nutrient, typically don’t contain iron, and often contain added sugars. However, they are also tastier and easier to eat and to remember to take. Consider which form you will tolerate best and can easily incorporate into your daily routine. For example, some of them come in very large capsules or pills that are difficult to swallow, which may make it less likely for you to take them.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
There is no regulated definition of what a Women's Multivitamin is and what it must contain. Therefore, different women's multivitamins contain different combinations and doses of nutrients, which should be reviewed with a healthcare provider before beginning that supplement.
Medication Interactions: Women's Multivitamins contain a variety of vitamins and minerals, some of which may interact with other medications or supplements. For example, vitamin K, which is found in most multivitamins, interacts with warfarin (Coumadin), a blood thinner. If you take a blood thinner, work with your doctor or registered dietitian to determine if a multivitamin is safe for you—and if so, at what dose. If you take other medications or supplements, be sure to review potential interactions with your healthcare provider.
Additional Ingredients: Many multivitamins also contain herbs, enzymes, as well as probiotics. Because the research on efficacy and safety varies significantly for each different additional ingredient, it’s best to review the potential benefits of additional supplements with a healthcare provider. Be extra cautious with herbal ingredients, as they may also interact with certain medications you may be taking.
How Much To Take
There is no specific regulatory definition or standard of what nutrients a women's multivitamin must contain and at what levels. Therefore, there are no RDA (Recommended Dietary Allowance) guidelines established for multivitamins. However, there are RDAs and ULs (Tolerable Upper Intake Level) for the individual vitamins and minerals they contain, outlined by the National Institutes of Health.
You may notice that some supplements have vitamin and mineral contents that exceed the RDAs, but it's important to remember that many factors influence nutrient bioavailability, meaning your body's ability to absorb and utilize the nutrient, so your body might not actually be absorbing the amount listed on the bottle. For that reason, supplement companies often add more than the RDA.
It’s important to ensure that no nutrients in your multivitamin exceed the upper limit established by the National Institute of Health Office of Dietary Supplements. Adelaide Hearst McClintock, MD of Women's Health Care Center at UWMC-Roosevelt, says, "Do be mindful that there can be 'too much of a good thing' when it comes to supplements. Taking much more than the recommended doses can lead to toxicities and is not recommended."
A healthy person can filter out excess consumption of water-soluble vitamins (B and C), but fat-soluble vitamins (A, D, E, K) can be stored in your body. Be sure not to exceed the UL (Tolerable Upper Intake Level) for vitamins and minerals, particularly with supplemental fat-soluble vitamins. Note that if you take individual supplements in addition to a multivitamin, you are at higher risk of exceeding the Upper Tolerable Intake Levels (UL), which can lead to adverse health outcomes.
You can help ensure that you are not exceeding micronutrient upper limits by running your multivitamin pick by a healthcare provider before you start taking it, sticking to reputable multivitamins that do not have unnecessary additives, and getting annual blood work to make sure your micronutrient levels are within the normal range.
Our Experts
- Adelaide Hearst McClintock, MD of Women's Health Care Center at UWMC-Roosevelt.
- Anne Cook Carroll, MS, RD, CDN is a is a Registered Dietitian who works with patients to meet their health goals, and educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.
Frequently Asked Questions
- Do multivitamins work?
It depends. Multivitamins can be effective in filling in the nutritional gaps in your diet, meaning they can help you meet the recommended intake of vitamins and minerals when you cannot meet these needs from food alone.
Nutritional needs vary from person to person and are dependent on many factors, including age, gender, lifestyle, and overall health status. For the average healthy individual who has a varied diet, multivitamin supplementation may not be necessary. However, for women of reproductive age, older individuals, or vegans and vegetarians, taking a multivitamin daily may be best to help meet specific daily nutrient needs. Whether or not a multivitamin will work for you depends on the product and how regularly you take it. Remember that multivitamin supplementation is not a replacement for a healthy, balanced diet.
- What is the best time to take a multivitamin?
There is not enough research to give a definitive answer to the best time of day, but many individuals have success when taking a multivitamin in the morning with breakfast. Taking your multivitamin with a meal may also enhance the absorption of some vitamins. For example, fat-soluble vitamins—A, D, E, and K—are best absorbed with a meal incorporating dietary fat.
- Do I need to take a multivitamin everyday for it to be effective?
In general, if you are taking a multivitamin, you want to be consistent with your regimen. However, whether or not you need to take a multivitamin daily depends on your individual nutrient needs, goals, and diet. If you have a diagnosed deficiency, you may require increased dosage and daily maintenance of certain vitamins and minerals to build your levels to within normal range, so it's important to discuss your specific needs with a healthcare provider. It's important to note that you should not rely on a multivitamin for disease prevention or use it as a substitute for a balanced diet and other healthful lifestyle choices.
NIH: Office of dietary supplements - multivitamin/mineral supplements.
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