A Dietician’s Guide to the Best Multivitamin for Women

“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 in a women’s health. “Genetic variations, women’s 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 women ages 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, micronutrients, and best vitamins 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 (think: gummy chewables versus delayed-release capsules), certifications (third-party evaluations, like NSF or USP, ensure the efficacy of the particular formula, especially since the the FDA (U.S. Food and Drug Administration) doesn t regulate supplements), and dosage are also helpful considerations. When selecting the best for you, it’s important to not only heed the advice of your healthcare professional, 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 or other side effects, 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.

“While multivitamins are often marketed as harmless ‘insurance policies,’ they’re not universally benign,” says Coppola. She explains that certain individuals should avoid or closely monitor multivitamin use. Those with iron overload disorders such as hemochromatosis should be cautious, as “many multivitamins contain iron or cofactors that enhance iron absorption,” which can worsen iron buildup and cause organ toxicity. Similarly, people with kidney disease may be at risk since “fat-soluble vitamins like A, D, and K, as well as minerals such as potassium and phosphorus, can accumulate to harmful levels when the kidneys aren’t functioning properly.”

Coppolaalso cautions against stacking supplements that contain fat-soluble vitamins, which can lead to vitamin toxicity, and notes that smokers or those with a history of lung cancer should steer clear of high-dose beta-carotene. Certain medications can interact with micronutrients, as “vitamin K can interfere with warfarin, and high-dose vitamin E may increase bleeding risk.”

Ultimately, Coppola stresses that multivitamins should never be viewed as a substitute for a balanced diet. They can play a supportive role in specific cases, but she emphasizes that they belong in a targeted, individualized toolkit, not a one-size-fits-all prescription.

When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on Vogue’s vast network of experts—from board-certified dermatologists to registered dieticians—to gain professional acumen on the industry’s standout products, ones these specialists would actually use on their clients. We pair their expertise with our editorial best practices to curate the thoughtful edits you read on our site.

As it relates to multivitamins, we selected the best based on the following characteristics: ingredients composition (i.e. the vitamins and minerals featured), form, dosage, clinical studies, certifications, and the body and wellbeing concerns they address. To do this, we paired our own personal tests of the supplements with expert guidance and reviewer insights to determine which we would recommend to you.

• Dr. Jennifer Martin-Biggers is a registered dietician 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 dietitian, Ph.D. in Nutritional Sciences, and vice president of scientific and clinical affairs at Ritual.
• Raksha Shah is a registered dietician, MA, RDN, and founder of Wise Bite Nutrition.
• Kim Shapira, RD, is a celebrity dietician based in Los Angeles who specializes in functional nutrition and nutrition therapy. She is the founder of the Kim Shapira Method and the author of This Is What You’re Really Hungry For.
• Sue Miller, RD, LDN, CSSD, is a registered dietician with a certification in Sports Nutrition based in Auburndale, MA.
• Vanessa Coppola, DNP, is a board-certified and licensed family nurse practitioner, specializing in integrative aesthetics and menopause.