Best Multivitamins for Women, According to a Registered Dietitian

Whether you’re encountering a specific life stage like pregnancy or menopause or simply wanting to bolster your everyday vitality, women’s multivitamins can help bridge potential nutritional gaps and empower you to lead a healthier, more vibrant life. They’re designed to provide a convenient source of vitamins, minerals, and other nutrients, which support energy production, reproductive well-being, bone density, and muscle function. In this article, we share 10 of the best multivitamins for women, providing insights on their ingredients, benefits, cost, and customer experience. 

As a registered dietitian and nutrition writer, I’ve delved into extensive research of numerous multivitamins and health supplements. Leveraging both my professional knowledge in nutrition and insights gathered from our esteemed Breaking Muscle product testers — a group comprising certified personal trainers, competitive Olympic weightlifters, and other highly credentialed experts — we hope to assist you in your search for the best multivitamin for women. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Multivitamin for Women

We chose the best multivitamins for women based on nutrients, dosage, price, and third-party testing. We carefully examined the ingredient profiles of each tested product, paying close attention to the inclusion of essential vitamins and minerals for women. In our search for the best vitamins, we weighed our own user experience with those of verified customers, taking into account taste, smell, and side effects.

Furthermore, we considered the reputation and credibility of the brands supplying these multivitamins and prioritized those with transparent labeling and third-party testing. Ultimately, we aim to provide honest reviews that empower women to make informed decisions when choosing a daily multivitamin. 

Our Top Picks for the Best Multivitamin for Women

Best Multivitamin for Women Overall: Ritual Essential for Women Multivitamin 18+

Crafted specifically for women aged 18 to 49, Ritual Essential for Women stands out as a clinically-backed, vegan multivitamin. This thoughtfully designed gluten-free supplement tops our list as the best multivitamin for women overall because it comprises only nine traceable ingredients to promote bone health, red blood cell formation, and antioxidant support.

Ritual Essential for Women was used in a 12-week trial, including 94 women, where it was shown to increase vitamin D levels by 43 percent and omega-3 DHA by 41 percent. (1) These findings were significantly greater than that of the placebo.

Vitamin D is essential for increasing the absorption of calcium, magnesium, and phosphate, minerals that help keep bones strong as you age. Bone health is essential for everyone as they get older, but it is especially crucial for women, who are more prone to osteoporosis. Omega-3 DHA is a polyunsaturated fatty acid that supports brain and heart health. Omega-3 DHA is especially important, considering that heart disease is the leading cause of death for women in the U.S. (2)

The supplement also contains vitamin E, which is common in multivitamins. Vitamin E is an antioxidant that fights against damage caused by free radicals. The buildup of free radicals in the body can lead to chronic diseases and accelerate aging. 

What makes Ritual Essential unique is its groundbreaking patented beadlet oil technology, a development that combines liquid and solid elements within each capsule. These capsules are designed for delayed release, amplifying the absorption of essential nutrients in the small intestine. 

One of our Breaking Muscle staff members tried Ritual Essential for Women and liked the pleasant mint smell and taste of the capsules. She noted that taking these pills was more preferable than a standard vitamin. The capsule is mid-sized and easy to swallow. 

What’s more, our tester found these to be gentle on her digestive system and said she experienced less stomach upset than other multivitamins she’s tried. 

RELATED: Best Magnesium Supplements

Best Multivitamin for Women Over 50: Ritual Essential for Women Multivitamin 50+

Ritual Essential for Women 50+ is designed to support healthy aging from within. Its formulation includes eight traceable vitamins and minerals for postmenopausal women experiencing changing nutrient needs. These multivitamins are free of gluten and major allergens. 

During and after menopause, there is a reduction in estrogen production, a key sex hormone. Diminished estrogen levels can disrupt the metabolism of lipids, resulting in increased body fat, muscle mass depletion, and elevated cholesterol levels. These conditions are linked to cardiovascular diseases and the development of fragile bones. Furthermore, as you age, you are more likely to be deficient in micronutrients like vitamin D and magnesium.

Essential for Women 50+ addresses these concerns with vitamin D, magnesium, boron, and vitamin K to prevent brittle bones and omega-3 DHA for a healthier heart. Taking omega-3s after menopause is especially important considering the increased risk of heart disease. Vitamin D and K also contribute to normal muscle function and may help improve strength. 

The delayed-release capsule (meaning it passes through the stomach more slowly before breaking down) is made with oily and dry components. The fat-soluble nutrients (omega-3 fatty acids, vitamins D, E, and K) comprise the oily filler, and the water-soluble nutrients (boron, magnesium, vitamin B12) are in the beads. The oil in the capsule will help the fat-soluble nutrients absorb.

Furthermore, they’re essenced with mint to enhance the taste. One customer review on the Ritual website says, “I love taking my multivitamins 50+ because it tastes delicious, smells fresh and it goes down easily.”

Best Gummy Multivitamin for Women: OLLY Women’s Multi 

If swallowing pills poses a challenge, consider a gummy like OLLY Women’s Multivitamin. This product offers 18 crucial nutrients that work together to promote immune support, strengthen hair and skin, and enhance physical and mental vitality. 

Key nutrients include B vitamins (including thiamin, riboflavin, and niacin) for energy production; vitamin C and zinc for immune health; biotin for strong hair, skin, and nails; and vitamin D to prevent bone density loss. Additionally, it’s a good source of vitamin E (100 percent DV) and A (50 percent DV), antioxidants that ward off free radicals. While some multivitamins include higher doses of vitamin A and E, this vitamin includes more than sufficient amounts to fill in dietary gaps. 

OLLY Women’s multis are available in only one flavor: Blissful Berry. Our expert product tester shares, “They smell kind of odd, but they taste pretty good.” She mentions that while they’re easy to chew and swallow, they do have a slight aftertaste. Luckily, she didn’t experience any stomach upset after taking these. 

Gummy vitamins usually contain added sugar, and these are no exception. Each serving size includes two grams of added sugar and contains 20 calories. Obviously, no one should sweat 20 extra calories. However, if you prefer a vitamin that doesn’t contribute to your carb count (this one includes four grams) and your daily calorie intake, then these might not be for you. 

At only $0.31 per serving, these multivitamins are impressively affordable, especially compared to Athletic Greens AG1 ($2.63 per serving) and Utzy Essentially-U ($2.23 per serving). If you’re looking for a good-tasting gummy vitamin that won’t break the bank, consider OLLY Women’s Multivitamin.

Best Multivitamin for Women in their 20s: Transparent Labs Multivitamin 

Transparent Labs Multivitamin is made to support active women and men. It’s an ultrapotent multivitamin that contains over 20 ingredients that support overall health and vigor. Transparent Labs recommends taking this dietary supplement with the first meal of the day to support optimal absorption. 

It’s not uncommon for women in their 20s to lack sufficient intakes of vitamin D, iodine, and vitamin B12. This multivitamin has these bases covered. You need vitamin D for a healthy immune system, iodine for an efficient metabolism, and vitamin B12 for making red blood cells. 

Furthermore, each serving contains more than 100 percent of the daily value of vitamins A, C, D, and K, which is more potent than most women’s multivitamins. Vitamin A supports eye health and vision. Vitamin C enhances the body’s ability to absorb nonheme iron (the type of iron that comes from plant foods) from foods like legumes and leafy greens. Vitamin D and K play an important role in building healthy bone tissue.

Furthermore, the Transparent Labs Multivitamin includes Chromax, a highly bioavailable form of chromium supported by 35 human clinical studies. Its benefits include improved weight management, body composition, appetite control, and cognitive health. (3)

Speaking of cognitive health, this multivitamin also contains a clinically effective dose of 300 milligrams of ashwagandha. Ashwagandha is an adaptogen that may improve memory and focus and reduce stress. Research indicates it may also improve physical strength and power. (4) Most multivitamins don’t include ashwagandha, so we give Transparent Labs extra points for this unique ingredient. 

Customer reviews about this product on the Transparent Labs website are overwhelmingly positive. One customer writes, “I like this multivitamin. I’ve noticed its effectiveness and it’s really light on the stomach even though the dose is 4 pills.” Another says, “Definitely noticed an improved mood, better sleep, & productive workouts!”

Best Organic Multivitamin for Women: Kaged Multivitamin 

Kaged Multivitamin is made with 21 nutrients derived from organic fruits and vegetables. It contains ideal doses — 100 percent of the daily value — of essential nutrients without flooding your system with more than what’s necessary. After all, it’s best to get most of your nutrients through the foods you eat.

Some multivitamins use synthetic forms of vitamins, and it’s unclear how well the body absorbs and uses them. Because the nutrients in Kaged Multivitamins come from organic produce, they may be more bioavailable (highly absorbable). 

Kaged multivitamin contains 18 milligrams (100 percent of the daily value) of iron. Many multivitamins omit iron because it can be harmful if consumed in excess (more than 45 milligrams daily). However, women are at a higher risk of iron deficiency than men due to blood loss during menstruation. Symptoms like fatigue, pallor, and breathlessness may indicate an iron deficiency, so if you are experiencing these symptoms, be sure to talk to your doctor.

Other nutrients in Kaged Multivitamins include B vitamins for energy production, magnesium for muscle recovery, and vitamins C and A to protect against illness and infection. 

Notably, this multivitamin includes aloe vera extract, a compound that may benefit bone health and potentially protect against diabetes, cancer, and heart disease. However, further research is required to substantiate these claims. (5)

Our Breaking Muscle product tester noticed that these capsules are thin and that you can start to taste them if they sit on your tongue. She said the pills were larger than other multivitamin capsules but not the largest she’d ever taken. Still, since a complete dose is two pills, she recommends taking them one at a time if you have trouble swallowing pills.

Best Liquid Multivitamin for Women: Athletic Greens AG1

Athletic Greens AG1 is a green powder packed with 75 nutrients to support gut health, aging, focus, energy, and the immune system. The company recommends mixing one scoop with eight ounces of water and taking it first thing in the morning on an empty stomach. If you dislike swallowing pills, you may find it much easier to drink your multivitamin supplement. 

AG1 contains all the essential nutrients for women, including B vitamins, vitamin D, vitamin E, and magnesium. These nutrients support brain health, cell growth, and energy production and reduce inflammation. Nutrients in AG1 are derived from superfoods, like spirulina, spinach, artichokes, and wheatgrass. 

In addition to the usual micronutrients, this once-daily supplement contains probiotics and prebiotics, which promote the healthy balance and growth of gut bacteria. Probiotics may enhance weight loss, immune health, and digestive health. (6) Inulin, a type of prebiotic fiber in AG1, may also improve digestive health, offer constipation relief, and improve the management of diabetes. (7) 

As if that’s not enough, AG1 is loaded with adaptogens, including ashwagandha, chlorella, green tea extract, and rose hips. Adaptogens are thought to help the body manage stress and restore balance.

Breaking Muscle’s Editor, Amanda Dvorak, has been taking AG1 for several weeks and says, “It has a gritty texture that I haven’t been able to get rid of regardless of how long I shake it.” She mentions that it leaves a foam on the top that doesn’t go away, which may deter those who are particular about food textures. Even so, she doesn’t mind the taste and says, “I do get a slight hint of pineapple, but otherwise, it tastes pretty neutral to me.” 

Amanda hasn’t experienced any negative side effects but also doesn’t feel like her energy levels, workout performance, or recovery have changed. Regardless, Amanda says, “On days when I’m on the go or when I’ve been traveling and not eating as well as I usually do, I like knowing that AG1 still covers my bases somewhat and delivers the nutrients I may be missing.”

Best Vegan Multivitamin for Women: Utzy Essentially-U

Utzy Essentially-U is an ultrapotent plant-based source of vitamins, minerals, and antioxidants made to enhance energy. Essentially-U contains over 20 vitamins and minerals, including thiamine, vitamin B6 (pyridoxine), and vitamin B12. B vitamins are essential for converting protein, fat, and carbs into energy that the body can use for various functions.

These vegan multivitamins also contain folate, a vitamin important for cell growth, metabolism, and pregnancy. Women who are or may become pregnant are advised to take folate to reduce the risk of birth defects in a baby’s brain and spine.

Furthermore, it follows a whole-food approach, utilizing a superfood blend containing apple, pomegranate, broccoli, ginger, turmeric, and aronia berry. These plant foods are known for boasting powerful antioxidants that reduce inflammation and protect cells from damage caused by free radicals. Antioxidants may help protect against cancer, diabetes, and heart disease. 

Essentially-U is made with Albion® chelated minerals, the gold standard in high-bioavailability minerals. This allows the product’s magnesium, zinc, selenium, and chromium to be highly absorbable to fill nutrition gaps and improve deficiencies.

These pills are large (the length of a quarter), so it may be difficult to swallow them. However, if you do get them down, Utzy claims they are easy on the stomach because they contain ginger, which may help reduce the possibility of nausea or stomach cramps.

Each serving is six capsules, with three taken in the morning and three at night. If you have pill aversion, you may not want to swallow this many pills a day. You should consider another multivitamin that requires fewer capsules per dose or comes in powder or gummy form.

Customers rate this product a 4.8 out of 5 stars on the Utzy website. One review says, “I love the product. I feel great and wake up invigorated and ready for the day!” Another customer writes, “I have more energy. Love that they use the highest quality ingredients.”

Best Natural Multivitamin for Women: Legion Triumph

Legion Triumph is an all-natural sport multivitamin formulated for women to improve health, performance, and mood. It’s made with clinically effective doses of 22 essential micronutrients as well as 10 herbs and extracts. 

Many multivitamins claim to “contain natural ingredients,” meaning some (but not all) of them are natural. With Triumph, every single ingredient is naturally sourced from plants and animals. This product doesn’t contain any artificial flavors or synthetic substances. 

Triumph is loaded with vitamins and minerals important for physical activity. It contains vitamin B6 for the breakdown of foods for energy, iron for oxygen delivery throughout the body, thiamine for the breakdown of amino acids, and magnesium for improved muscle function.

It’s a rich source of maca, grape seed extract, and coenzyme Q10 — ingredients that you won’t find in other multivitamins. The benefits of these ingredients include reducing anxiety, preserving joint health, reducing inflammation, and reducing the risk of heart disease. 

Each serving is eight capsules, so if you don’t like swallowing pills, this isn’t for you. Our expert tester only took the full serving for a few days before cutting back to just four capsules daily. Even so, she felt the combined magnesium and zinc may have improved her sleep. Otherwise, no noticeable effects.

The capsules have an earthy smell, common with many multivitamins. Although most customer reviews on the Legion website speak highly of Triumph multivitamins, some customers complain about the taste and size of the pills. 

Best Multivitamin with Iron for Women: Care/Of Women’s Essential Pack 

Care/Of Women’s Essential Pack includes four capsules consisting of a multivitamin, an iron pill, probiotics, and astaxanthin. The multivitamin contains 12 vitamins and minerals that support bone health, metabolism, and a resilient immune system.

This vitamin pack is truly designed to fill nutrient gaps. Most of the micronutrients in the multivitamin meet less than 100 percent of the daily value. This is because you are likely (hopefully) already getting those nutrients through the foods you eat, and you don’t need all the extra. 

Unlike most other multivitamins, this vitamin pack includes iron, a mineral that women are more likely to be deficient in due to menstruation. Women also have greater iron needs during pregnancy because the amount of blood in the body increases during that life stage. 

In addition to the iron pill, the multivitamin contains vitamins A, C, D, and E. These support vision, immune health, strong bones, and reduced inflammation. 

The pack comes with a probiotic pill to improve digestive and immune health. Probiotics are good bacteria that make up part of your microbiome and colonize in your large intestine. Probiotics help maintain a healthy balance of bacteria in the gut and fend off bad bacteria that make you feel sick.

Lastly, the pack comes with an astaxanthin capsule, intended to support brain, heart, skin, and eye health. Astaxanthin is a powerful antioxidant that protects cells from damage caused by free radicals.

Our expert tester had no problem swallowing the pills, as they weren’t too large. They don’t have much of a smell at all, possibly because they are wrapped separately and not sitting in a container with dozens of other capsules. She took these with food as recommended and didn’t experience any uncomfortable side effects. 

Best Chewable Multivitamin for Women: OLLY Women’s Multi 

OLLY Women’s Multivitamin is a gummy supplement that provides 18 nutrients for a stronger immune system, healthy hair and skin, and optimal physical and mental energy. It’s known for its great taste and affordability. 

In every serving, you’ll find a blend of B vitamins, including thiamin, riboflavin, and niacin, which help convert the foods you eat into energy. There’s also a boost of vitamin C, vitamin D, and zinc to fortify your immune system and biotin to promote the strength of your hair, skin, and nails. 

They are convenient to take anywhere, as you don’t need to worry about taking them with food or water. Our expert product tester noticed that they smelled a little odd but still tasted good. Although they’re easy to chew and swallow, they do have a slight aftertaste, but it wasn’t too bad. Our tester tolerated these well and did experience an upset stomach. 

OLLY Women’s Multivitamins include added sugar, as do most chewable vitamins. Each serving includes two grams of added sugar, which contributes to the calorie content of 15 calories per serving. These Blissful Berry multivitamins are free of artificial colors and flavors, using natural ingredients from carrot, blueberry, and chokeberry juices instead.  

Perhaps most impressively, these multivitamin gummies are only $0.33 per serving, which is much more affordable than many others that cost more than $1.00. 

What Are the Benefits of Taking a Multivitamin for Women?

Multivitamins formulated for women’s health can offer several potential benefits, as they are designed to support the unique nutritional needs that women encounter throughout different stages of life. Multivitamins may benefit women in the following ways:

• Fills potential nutrient gaps in the diet 
• Provides crucial nutrients for postmenopausal or pregnant women
• Supports the maintenance of strong bones as women age 
• Enhances skin, hair, and nail health 
• Helps maintain good vision and eye health
• Boosts energy production
• Supports mood and cognitive health 
• Strengthens the immune system
• Offers antioxidant protection 

Although multivitamins can be beneficial for many women, individual nutritional needs vary. Be sure to consult with your healthcare provider or registered dietitian nutritionist before starting a new supplement. 

Vitamins and Nutrients That Are Essential for Women

Women require specific vitamins and minerals to support their needs at different life stages. Essential vitamins and minerals for women include:

Folate (Folic Acid)

Women of reproductive age should take folic acid in a prenatal vitamin to help prevent birth defects, called neural tube defects, which happen during the first trimester. Outside of pregnancy, folic acid helps the body make blood cells and plays a role in DNA synthesis.

Vitamin B12

Vitamin B12 helps the body make red blood cells and helps the cells in the brain and nervous system work correctly. Women who are pregnant should take vitamin B12 to support the development of their growing baby. Vegans and vegetarians may need to supplement vitamin B12 since most of this nutrient is found in animal foods. Additionally, women over 50 may benefit from supplementing vitamin B12 because the body isn’t able to absorb it as well from food. 

Vitamin D

After menopause, women are at an increased risk of developing osteoporosis, caused by bone loss. Vitamin D is especially important for women over 50 because it’s needed for calcium absorption to help maintain bone density. Moreover, it helps fight off infections and illness by enhancing the immune system. 

Calcium 

Calcium works to protect and build strong bones and reduce the risk of osteoporosis. Calcium is stored in the bones, so when you don’t consume enough calcium through diet or a supplement, your body takes it from the bones, making them weak and brittle.

Iron 

Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Women who have menstrual periods need iron because it is lost through bleeding. Iron supplement needs may be greater during pregnancy because blood volume drastically increases. 

What To Consider When Buying a Multivitamin for Women

There are several factors to consider when choosing the best multivitamin for women. Take these into consideration to ensure you’ve found a high-quality product that fits your budget and dietary needs. 

Price

Price varies greatly among women’s multivitamins. Consider the price per serving to determine which supplements fit your budget. Affordable multivitamins are available for less than $1.00 per serving, while more expensive options cost more than $2.00. 

Individual Needs

Everyone has different needs depending on their life stage and medical history. Certain conditions and medications may require more or less of specific micronutrients. For example, someone taking blood thinners may need to avoid supplementing vitamin K because of its blood clotting action. Also, depending on if you’re pregnant or postmenopausal, your nutrient needs will change. 

Dosage

The recommended dietary allowance (RDA) is the average daily intake amount sufficient to meet the nutrient requirements of most healthy individuals. These recommendations change depending on age and life stage. Do not exceed the tolerable upper limit (UL) of any nutrient, as this can cause serious health complications. For example, taking too much iron could result in vomiting, diarrhea, shock, and even liver failure. 

Percent Daily Values

The %DV (daily value) shows you what percentage of a nutrient a product contains that’s recommended for a 2,000-calorie diet. All nutrients in a multivitamin don’t need to contain 100 percent of the DV because you get many of these nutrients through the foods you eat as well. Consider tracking your micronutrient intake on an app like Cronometer to see what nutrients you’re lacking. 

Form

Multivitamins come in gummy, capsule, and liquid or powder form. If you don’t like swallowing pills, steer clear of multivitamins with multiple pills per serving, like Legion Triumph. Gummy vitamins like OLLY Women’s Multivitamins are often easier to take but usually come with two to eight grams of added sugar per serving — not too significant but still worth pointing out if you like to watch your sugar intake.

Certifications and Third-Party Testing

Opt for multivitamins that are third-party tested. This verifies the ingredients in the product meet high-quality standards and don’t contain banned substances or other potentially harmful contaminants. 

Third-party certifications to keep an eye out for include NSF, USP, and Informed Choice.

Final Thoughts

Choosing the best multivitamin for women involves considering a variety of factors, like age, individual health needs, cost, and dosage. Whether you’re aiming to fill nutrient gaps in your diet, maintain strong bones, or improve your cognitive health, there are several options available for every woman’s unique needs. Ultimately, a balanced diet should provide the bulk of your vitamin and mineral needs, and multivitamins should complement, not replace, the nutrients obtained through whole foods.

Best Multivitamin for Women: Side-by-Side Comparison

FAQs

Research

1. Osburn SC, Roberson PA, Medler JA, Shake J, Arnold RD, Alamdari N, Bucci LR, Vance A, Sharafi M, Young KC and Roberts MD (2021) Effects of 12-Week Multivitamin and Omega-3 Supplementation on Micronutrient Levels and Red Blood Cell Fatty Acids in Pre-menopausal Women. Front. Nutr. 8:610382. doi: 10.3389/fnut.2021.610382
2. Leading Causes of Death. Centers for Disease Control and Prevention. Accessed September 21, 2023. Updated June 21, 2021. https://www.cdc.gov/women/lcod/2017/all-races-origins/index.htm 
3. Nutrition21. Chromax. Accessed September 21, 2023. https://nutrition21.com/chromax/ 
4. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. Published 2021 Feb 11. doi:10.3390/jfmk6010020
5. Sánchez M, González-Burgos E, Iglesias I, Gómez-Serranillos MP. Pharmacological Update Properties of Aloe Vera and its Major Active Constituents. Molecules. 2020;25(6):1324. Published 2020 Mar 13. doi:10.3390/molecules25061324
6. Ferrarese R, Ceresola ER, Preti A, Canducci F. Probiotics, prebiotics and synbiotics for weight loss and metabolic syndrome in the microbiome era. Eur Rev Med Pharmacol Sci. 2018;22(21):7588-7605. doi:10.26355/eurrev_201811_16301
7. Qin YQ, Wang LY, Yang XY, et al. Inulin: properties and health benefits. Food Funct. 2023;14(7):2948-2968. Published 2023 Apr 3. doi:10.1039/d2fo01096h