What’s the Best Multivitamin for Women?

Multivitamins are dietary supplements. They contain essential nutrients and can help fill nutritional gaps by supplementing vitamins and minerals that may be missing in your diet. The best way to consume the recommended amount of nutrients is by eating a balanced diet. However, if you cannot, or certain circumstances put you at risk for nutritional deficiencies, you should consider taking a multivitamin. You may be at risk of nutritional deficiencies if you are over or underweight, pregnant, breastfeeding, unable to absorb food properly, eating a plant based diet, or if you are over the age of 50.

Some multivitamins are specially formulated for women. Multivitamins for women can provide extra support during different stages of a woman’s life. For example, women trying to conceive and pregnant women should take prenatal vitamins. Premenopausal women and postmenopausal women may need calcium and vitamin D supplements and/or a hormone support blend. Taking women’s multivitamins can also be important for women who eat a vegetarian or vegan diet or have other dietary restrictions. Learn The Best Postnatal Vitamins Recommended by Pharmacists.

However, given the huge number of products available, choosing the best women’s multivitamins can be confusing and overwhelming. Please keep reading to find out what you should look for in the best multivitamins for women.

What is a good vitamin for a woman to take daily?

Women’s multivitamins typically contain the vitamins and minerals that are essential for women’s overall health. However, the quantities of certain nutrients can vary from product to product.

The recommended daily allowance (RDA) is the average amount of a nutrient (vitamin or mineral) that a person needs to take every day to prevent nutritional deficiencies and stay healthy. The RDA of key nutrients can be different for women and men. Pregnant women and women trying to conceive may need to take more of certain key vitamins like iron and folic acid. Older women may need different amounts of essential vitamins and minerals.

Essential nutrients for women’s health can be obtained from a balanced diet. Mineral and vitamin supplements can be added to fill nutrient gaps. Here are some of the essential vitamins and minerals that women need:

Vitamin A

Vitamin A is an essential component of any multivitamin routine. This vitamin has many health benefits, including vision, heart, lung, kidney, bone, and immune health. The RDA of vitamin A for women is 700 micrograms per day.

B Vitamins

The eight B vitamins are water-soluble vitamins that play important roles in memory, cognitive function, energy production, metabolism, muscle and nerve function, and blood cell formation. B vitamins also support brain health, heart health, and blood health. Folic acid is essential for a healthy pregnancy. Learn Which Medications Are Safe to Take During Pregnancy.

Keep in mind that certain vitamins are mainly found in foods of animal origin. Women who eat a plant based diet are therefore at a risk of nutritional deficiencies such as vitamin B12 deficiency. Vitamin B12 is needed for healthy red blood cells and other essential functions in the body.

The RDAs for B vitamins in adult women are as follows:

Vitamin B1 (thiamin): 1.1 mg/day
Vitamin B2 (riboflavin): 1.1 mg/day
Vitamin B3 (niacin): 14 mg/day
Vitamin B5 (pantothenic acid): 5 mg/day
Vitamin B6 (pyridoxine): 1.3 mg/day up to age 50 and 1.5 mg/day after age 50
Vitamin B7 (biotin): 30 mcg/day
Vitamin B9 (folic acid): 400 mcg/day (600 mcg per day during pregnancy)
Vitamin B12 (cobalamin): 2.4 mcg/day

Vitamin C

Vitamin C is an antioxidant. It protects cells from damage caused by free radicals. It also supports immune function and bone and skin health. The RDA of vitamin C for adult females is 75 mg per day.

Vitamin D

Vitamin D is one of the fat soluble vitamins. This vitamin gets activated when skin is exposed to sunlight. It supports bone health and immune function. However, food sources of vitamin D are limited and many women have a vitamin D deficiency. The RDA of vitamin D is 600 IU per day in women under 70 years of age and 800 IU per day in women over 70. The best multivitamins for women contain the daily value of vitamin D.

Vitamin E

Vitamin E is essential for muscle function. It also protects the cells against toxins. This vitamin lowers the risk of heart disease, cancer, and Alzheimer’s disease. The RDA of vitamin E for adult females is 15 mg daily.

Vitamin K

Vitamin K is essential for blood clotting and wound healing. It also supports heart health and bone health. The RDA of vitamin K for women is 90 mcg daily.

Note: Women who are taking blood thinners such as warfarin should consult with their doctor about the need for a multivitamin since Vitamin K can decrease the effectiveness of warfarin. Your doctor will be able to recommend the best multivitamin for your specific needs.

Learn about Vitamin K Deficiency Symptoms & Treatments.

Calcium

Calcium is essential for healthy bones. It also supports muscle and nerve function. The recommended daily value of calcium in adult females up to age 50 years is 1,000 mg per day. Women over 50 years of age should take 1,200 mg of calcium per day.

Find out the Importance of Vitamin C and Calcium.

Iron

The body uses iron for oxygen transport in blood cells. Iron also supports the immune system, energy production, brain function, and red blood cell health. Women should consume between 8 and 18 mg of iron every day. Vegetarians and vegans are at risk of iron deficiency and should consider taking dietary supplements.

Zinc

Zinc is needed by the body for a healthy immune system, memory, and protection against infections. The RDA for zinc is 8 mg per day in adult females.

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Which vitamins should a 40-year-old woman take on a daily basis?

Here are some of the essential nutrients for women in different age groups. You can choose a women’s multivitamin that contains these key nutrients based on your age.

Women in their 30s:

Folic acid supplements are recommended for all women of childbearing age (20s to 40s) and is included in prenatal vitamins
Iron supplementation
Vitamin C

Women in their 40s:

Fish oil
B complex

Women in their 50s:

Vitamin D
Calcium

Which multivitamin tablets are good for women?

First and foremost, remember that taking multivitamins is not a substitute for a healthy diet. Even the best multivitamin for women cannot give you all the nutrients you need to stay healthy. Always talk to your healthcare provider before taking a multivitamin supplement. Excess of vitamins and minerals can be harmful.

If you’re looking for the best women’s multivitamin to fill nutritional gaps in your diet, here are some of the things to keep in mind when choosing a daily multivitamin:

USP verified (the United States Pharmacopeia is an independent nonprofit that tests products for safety and efficacy)
Third-party tested
Traceable, high-quality ingredients
Contains all the nutrients you need based on your age and health status
Can be taken with or without food
Certified gluten-free or Certified NSF gluten-free (NSF is a public health and safety organization)
Non-GMO project verified (non-genetically modified organisms)
Certified organic and vegan tablets (USDA organic food blend based on personal preferences)
No artificial flavors or colors
Small sized pills
No more than 1-2 capsules per dose
Dosage form (gummy vitamins or chewables if you have trouble swallowing pills)
Affordable multivitamin

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What’s the Best Multivitamin for Women?