Short answer: a multivitamin for women is best seen as a way to fill small gaps in a normal diet, not a replacement for food. Look for a full B-complex, vitamins C, D and E, and minerals such as zinc and selenium, then check the dose of anything you already get elsewhere.
What a multivitamin can and cannot do
- The NIH Office of Dietary Supplements explains that multivitamin and mineral supplements can help fill nutrient gaps, but they do not replace a varied diet.
- B vitamins help the body turn food into energy, and vitamins C and D and zinc support normal immune function.
- In the COSMOS trials of more than 5,000 adults aged 60 and over, a daily multivitamin was linked to better memory than placebo, though that result applies to older adults.
Label checklist
- B-complex: B1, B2, B3, B5, B6, B12, folate and biotin.
- Vitamin D and calcium: check how much you already get from other supplements.
- Iron: needs differ a lot by age and life stage, so decide this with your doctor rather than guessing.
- Extras: lutein, green tea and fruit extracts are common additions in broader formulas.
How to take it
- Take it with breakfast or another meal, since some vitamins absorb better with food.
- Do not double up with other multi-ingredient products without adding up the totals.
- Give it a few weeks and keep the routine steady.
For a one-step morning routine, see our Complete Multivitamin.
Check first if this is you
If you are pregnant, planning a pregnancy, nursing, have a medical condition or take prescription medication, talk to your pharmacist or doctor before choosing a multivitamin.
