Best Multivitamins for Women in 2024 [Registered Dietitian-Reviewed Buying Guide]

Vitamin C, vitamin D, and zinc can bolster your immune system and potentially influence a healthy metabolism. Research suggests vitamin C might play a role in reducing symptoms linked to metabolic issues, possibly due to its antioxidant properties that combat inflammation and oxidative stress.

Vitamin D can calm overactive immune responses and boost the activity of immune cells against invaders. Additionally, it strengthens your body's first line of defense by maintaining the integrity of your skin and respiratory tract. Vitamin C, a potent antioxidant, fights free radicals that can damage immune cells. It's also directly involved in producing and maintaining healthy white blood cells, crucial for attacking pathogens. Zinc supports immune cell development and function, especially those involved in the early stages of immune response.

Building and maintaining strong bones is an ongoing process, and a multivitamin can be a valuable tool in supporting this.

Women can benefit from taking calcium and vitamin D supplements to slow bone mass loss. Calcium, the most abundant mineral in bones, acts as the building block, providing structure and strength. Our bodies constantly remodel bone tissue, a process for which calcium is essential. Vitamin D facilitates the absorption of dietary calcium from your intestines into the bloodstream. Without sufficient vitamin D, even a calcium-rich diet is ineffective, as most of the calcium would be eliminated from the body.

It's important to note that other nutrients like vitamin K, magnesium, and phosphorus also contribute to bone health, but calcium and vitamin D are the key players. While sunlight exposure can provide some vitamin D, dietary intake and supplements may be necessary for many individuals.

If you're feeling drained, B vitamins and magnesium might be the missing link. Deficiencies in these nutrients can lead to fatigue. B vitamins aid in converting food into usable energy, while magnesium ensures this process runs smoothly. Magnesium also helps regulate blood sugar levels, preventing energy crashes that occur when blood sugar drops. Additionally, it plays a role in muscle function and relaxation. Adequate magnesium levels can help reduce muscle fatigue and cramps, which can contribute to feelings of low energy. Together, they help your body efficiently extract energy from food and utilize it throughout the day, promoting sustained energy, focus, and stamina.

Iron needs vary significantly throughout a woman's life. As Katie Drakeford advises, younger women who menstruate have a higher daily requirement (roughly 18mg) due to regular blood loss. This need drops significantly after menopause (typically about 8mg), and excess iron can even be harmful. Choosing a multivitamin with the appropriate iron content is key. Consult your doctor for guidance on prenatal vitamins during pregnancy or breastfeeding (needs are higher) and for diagnosing iron deficiency, which may require a higher dosage supplement than a typical multivitamin.

Let's start with the most familiar format: the pill. As our expert mentions, pills are generally an affordable and convenient option. They're easy to store and carry, making them perfect for travel or keeping in your purse or bag. Additionally, precisely sized pills ensure you receive the exact amount of each ingredient. Another benefit is that pills typically boast a longer shelf life compared to other options.

For those who find pills a challenge, chewable options offer a delightful alternative. Gummies may have faster nutrient absorption due to chewing and can be flavored for a more pleasant experience. However, they also have potentially higher sugar content, shorter shelf life. The candy-like form can be especially appealing to those who don’t like taking vitamins. As our expert consultant points out, while gummies are an easy choice for those who aren’t a fan of pills, be mindful of the potential for artificial colors, flavorings, and added sugars. They may also have a lower potency of vitamins and minerals.

If swallowing is a significant challenge, liquid multivitamins offer a solution. They boast faster absorption compared to some pills and can be more appealing with their variety of flavors and even allow for dosage flexibility. However, as Katie Drakeford points out, liquids typically have a shorter shelf life and can be tricky to dose accurately. They may also be high in sugar or artificial sweeteners and can be less convenient to carry around compared to pills. Additionally, liquid forms might have limitations on the types of vitamins and minerals they can effectively incorporate.