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Top 11 Best Multivitamins for Women

UpdatedNovember 9, 2023

Do you want to feel your best daily; to boost your immunity, energy, and mood? Do you want to prevent or manage common health issues like anemia, osteoporosis, or PMS? If yes, then you need the best multivitamin for women!

There are plenty of these dietary supplements on the market today, so knowing which one is right for you can be tricky. Luckily, we have done all the digging and come up with ten exceptional multivitamins you can try. To help simplify the choice, we selected these multivitamins based on your dietary needs and age group.

We have more, and we will also provide more information about the benefits of taking these multivitamins and how to approach the buying process. So, buckle up and see which multivitamins for women you should start taking today!

What Are the Benefits of Taking Multivitamins for Women?

Multivitamins are supplements that contain various minerals, vitamins, and other nutrients you require to function correctly. Here is why you want to take them:

  • They fill gaps in your diet.
  • They provide extra support for your specific needs, such as pregnancy, menopause, or aging.
  • Taking a multivitamin for women can also have positive effects on your mood and energy levels, especially the B complex vitamins that improve your nervous system, brain function, and metabolism.
  • Multivitamins can protect your DNA! The best supplement and vitamins, like folate, are crucial for your DNA synthesis and repair.

As you can see, taking a multivitamin for women can benefit your health and well-being. But not all multivitamins are created equal. Some may not have enough or contain too much of certain nutrients. Some may have ingredients you don't need or that could interact with your medications. Some may have poor quality or questionable sources.

That's why you need to research and find the best multivitamins for women for your goals and health. As per a study by the Council for Responsible Nutrition, 80% of American adults take dietary supplements, and multivitamins are the most popular choice.

But how do you know which multivitamin is right for you? Here are our ten picks!

Top 3 Best Multivitamins for Women

  1. Ritual Multivitamin for Women 18+
  2. EstroCare Multivitamin
  3. ONE A DAY Women's Complete Daily Multivitamin

Ritual Multivitamin for Women 18+

Editor's Choice

Discover Ritual's Multivitamin for Women 18+, a vegan, gluten-free, non-GMO, and sugar-free powerhouse. It supports bone and brain health with 9 vital nutrients, including Vitamin D3, Omega-3 DHA, and Vitamin B12. While packaging and transparency impress, watch for discoloration and a potent mint flavor. A top choice, but consider the price point.

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We started with the Ritual Multivitamin for Women 18+, which is ideal for women 18 - 49 and comes with excellent reviews..

Ritual's delayed-release multivitamin caters to diverse dietary needs with nine vegan, gluten-free, non-GMO, and sugar-free nutrients for women over 18. Enhancing bone and brain health, it features 9 key nutrients including Vitamin D3, Omega-3 DHA, and Vitamin B12. While the formulation, packaging, and pills impress, discoloration and a strong mint flavor pose drawbacks, as does a slightly higher price point compared to similar options.

This delayed-release multivitamin stands out by offering nine key vegan, gluten-free, non-GMO, and sugar-free nutrients – a testament to its commitment to catering to various dietary needs of women over 18.

Ritual is one of the best multivitamin brands, and with this product, they support women's bone health, brain health, and other areas where you need to fill nutrient gaps. Some vitamins you will enjoy include Vitamin D3, Omega-3 DHA, and Vitamin B12.

We found the packaging superb and didn't struggle to extract the pills. Also, the transparent bottle is an excellent plus, especially when you want to track your supply. We also love the pills - don't they look lovely?

That said, we noted the pills started to discolor after a few weeks and didn't fancy the strong mint flavor - it can be overpowering to some people but others enjoyed the experience. Also, the package was more expensive than the similar dosages we tested.


  • Contains nine key nutrients for women 18+
  • Supports the immune system, brain health, blood health, and eye health
  • Vegan, gluten-free, non-GMO, and sugar-free
  • Made traceable with a visible supply chain
  • Backed by a university-led clinical study
  • USP Verified


  • Expensive
  • Has a strong mint flavor that can be off-putting
Order EstroCare Multivitamin Now!

If you're on the lookout for a top-tier multivitamin catered specifically to women's health, EstroCare Multivitamin stands out as the best option in the market.


  • Comprehensive Formula: Tailored to address the unique nutritional needs of women, EstroCare provides a well-rounded blend of vitamins and minerals crucial for overall well-being.
  • Hormonal Balance: This multivitamin includes ingredients that support hormonal balance, making it particularly beneficial for women navigating different life stages.
  • Enhanced Energy: EstroCare is designed to boost energy levels, helping women tackle their daily activities with vitality.
  • Immune Support: Packed with immune-boosting nutrients, this multivitamin aids in fortifying the body's defense mechanisms.


  • Higher Price Point: While EstroCare Multivitamin comes with a premium price tag, the quality and targeted benefits justify the investment.
  • Capsule Form: Some individuals may find the capsules challenging to swallow.

Having incorporated EstroCare Multivitamin into our daily routine, we've witnessed a noticeable improvement in energy levels, mood, and overall vitality. The thoughtfully crafted formula goes beyond basic multivitamins, addressing women's specific health concerns.

It's essential to be aware that the capsules may be larger, which could be a consideration for those with difficulty swallowing pills. Additionally, the higher cost may not align with everyone's budget, but the dividends in health and well-being make it a worthwhile choice.

In conclusion, EstroCare Multivitamin emerges as the premier option for women seeking a comprehensive and targeted approach to their nutritional needs. While it may come at a slightly higher cost, the benefits it brings to hormonal balance, energy, and immune support make it the best multivitamin investment for women prioritizing their health and vitality.

ONE A DAY Women's Complete Daily Multivitamin

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This is our best multivitamin for women for several reasons. It is so wholesome, thanks to the range of healthy vitamins, including B Vitamins, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Biotin, Calcium, Magnesium, and Zinc. With this bottle, you only need one tab daily, and you'll be guaranteed good health.

When testing multivitamins, we are very cautious of the supporting ingredients, so we were looking out for the elements you don't want. This multivitamin does not contain corn syrup, other allergens, artificial flavors, or sweeteners. And even better, the affordable bottle has enough supply for 200 days!

But, while we loved the nutrition, price, and even packaging, we found the container too large for easy portability when traveling.


  • Ideal for women of all ages
  • Quite affordable for 200 tablets
  • Free of allergens and flavors
  • Great reviews


  • The bottle is too big for easy portability, especially in a purse

Garden of Life Multivitamin for Women

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We love raw foods because we derive the most vitamins and minerals from them. This multivitamin from Garden of Life has the best health benefits since the vitamins are extracted from whole food ingredients and live probiotics and enzymes.

It also includes a blend of antioxidants to support immune system health and skin health. Some of the ingredients are vitamin C from acerola cherry, vitamin E from sunflower seeds, vitamin K2 from natto, and biotin from sesame seeds. It is also certified organic by the USDA Organic seal.

Besides being quite expensive for the dosage, we noticed a rather unpleasant taste after swallowing. In addition, the pills are pretty big, so someone who struggles with pills could find it challenging to swallow them.


  • It contains whole food ingredients that are more bioavailable
  • It includes live probiotics and enzymes that support digestive health
  • It provides antioxidants
  • Packed with dozens of vitamins and minerals
  • Certified organic by the USDA Organic seal


  • A bit expensive
  • Unpleasant taste
  • Rather large pills

Thorne Basic Prenatal

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When you are with child, your biggest goal is to carry a healthy pregnancy to term and have a healthy future with your little one. That's what the Thorne Basic Prenatal multivitamin aims to achieve.

We tested this multivitamin because it promises vitamin supplements before and after conception and when nursing. It has 18 vitamins and minerals, including folate, to help with brain and spinal cord development. We loved that the folate is offered in a more bioactive form, as 5-MTHF, to ensure easier absorption.

Other nutrients on the multivitamin include Vitamins C, B6, K, and Choline. You primarily want Choline for fetal brain and neurological development. With a balanced diet, this multivitamin will guarantee good health and a happy pregnancy! It is also trusted by 45,000 health professionals and top athletes.

However, while we loved the 90-day dosage, it contains many vitamins and minerals that could lead to toxicity, especially if you're on a healthy diet. So, it may be best to talk to your doctor to understand if it's safe for you. It also has a slightly off-putting taste that could be tricky for pregnant women.


  • 90 capsules in one bottle
  • Ideal for pregnant women and nursing moms
  • Easily absorbed
  • Packed with the best vitamins and minerals
  • From a reputable brand


  • Slightly expensive
  • A slightly off-putting taste
  • Too many vitamins

NOW Eve Superior Women’s Multivitamin

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Looking to enhance your active lifestyle with a multivitamin designed specifically for women like you? Consider giving NOW Eve Superior Women's Multivitamin a try.

This carefully formulated product is tailored to meet the needs of women who regularly exercise or engage in sports. It boasts an impressive lineup of 23 essential vitamins and minerals that collaborate to support your energy production, muscle function, hydration, and recovery.

It also has a blend of botanicals that boost your immunity, metabolism, and overall wellness. Some of the ingredients are soy isoflavones, citrus bioflavonoids, grape seed extract, alpha-lipoic acid, and coenzyme Q10.

We like that this product is high in potency and quality. It has a fantastic balance of nutrients that meet the daily requirements of women. It also has extra beneficial ingredients for women’s health, such as cranberry extract, evening primrose oil, and horsetail extract. It is gluten-free, dairy-free, and non-GMO.

However, this multivitamin did not meet all our expectations. For instance, it is not vegan or vegetarian-friendly, as it contains gelatin and fish oil. We also struggled to take 3 soft gels daily, which we found distracting during a day's athletic performance.


  • Contains 23 vitamins and minerals
  • It has a blend of botanicals to support immunity and metabolism
  • It has some extra ingredients that are beneficial for women’s health
  • Relatively affordable
  • 180 pills, enough to last 60 days
  • Non-GMO


  • Not vegan
  • 3-pills daily may be too much for some women

Garden of Life mykind Organics Women's Multivitamin

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It is always time to go organic, and it is even more important when considering boosting your health. This Garden of Life mykind Organics Women's multivitamin is made with whole food nutrients and carefully selected organic ingredients to meet your dietary needs sustainably.

The blend of nutrients, including iron and B vitamins, provides a noticeable boost throughout the day. We also noticed positive changes in hair, skin, and nails, as they appeared healthier and more vibrant.

However, we found the tablets too large, which may pose a challenge for individuals who struggle with swallowing pills. It would be more convenient if the tablets were smaller or offered in an alternative form.


  • Best organic multivitamin for women
  • Packed with lots of vitamins, including Vitamins A, C, D3, K, B6, and B12
  • Suitable for women of all ages
  • Once-daily dosage, with 60 pills in each bottle
  • Improves hair, nails, and skin


  • Large pills

NATURELO One Daily Multivitamin for Women

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This remarkable whole-food supplement embraces the power of plant-based nutrition to provide you with a vegan multivitamin experience like no other.

Packed with a comprehensive blend of vitamins and minerals, including vitamin D3, B-complex, and chelated minerals like Zinc and Selenium, this multivitamin covers all the essential nutrients you need. These vitamins support energy production, boost immune function, and promote healthy hair, radiant skin, and strong nails.

It is also quite affordable; the 60 pills are enough for a two-month supply. However, we noticed a strong smell when we opened the bottle.


  • Best vegan multivitamin for women
  • 60 pills for a two-month supply
  • Packed with healthy vitamins for overall health
  • Good size for the pills, making them easy to swallow


  • The bottle has a strong smell that could be off-putting to some

HUM Base Control

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Do you need more iron? This HUM Base Control multivitamin is exactly what you need!

It is formulated with extra iron, making it ideal for premenopausal women. Iron is crucial in maintaining healthy red blood cells and supporting optimal energy levels.

In addition to iron, this supplement contains a rich blend of 22 micro-nutrients, including B complex vitamins and vitamin C. These nutrients support various aspects of women's health, including hormone balance, immune function, and overall vitality.

Unfortunately, the bottle came with a broken seal, and the pills had a strong smell.


  • Affordable
  • Best multivitamin for women who need more iron
  • One-month supply
  • Packed with other vitamins and minerals
  • Non-GMO, gluten-free, and vegan


  • Only a month's supply
  • Our bottle came with a broken seal

Vitafusion Womens Multivitamin Gummies

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If you hate swallowing pills, you should try these gummies from Vitafusion. The berry-flavored gummies are packed with other healthy vitamins, including vitamins A, C, D, E, B-6, B-12, Biotin, Zinc, Calcium, and Folate.

These gummies will improve your bone, heart health, and immune system. We loved how yummy they are and how they are made with natural fruit flavors, without gluten and dairy. In addition, the bottle is very affordable and has 150 gummies inside. Considering you take two gummies daily, these are enough for over two months.

The only dealbreaker we can report is these gummies melt in high temperatures, making it hard to determine the dosage. We bought two bottles of these; one was completely melted, affecting the taste.


  • Best multivitamin for women who don't want pills
  • They taste superb
  • Sweetened with natural fruit flavors
  • Affordable
  • Each bottle has 150 gummies


  • The gummies melt under high temperatures

Ancient Nutrition Supergreens Multivitamins Powder

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If you don't fancy swallowing pills and chewing gummies means sugar additives, you can turn to this Ancient Nutrition Supergreens multivitamins. We loved how easy it is to incorporate into your diet, even though it does not contain many vitamins as those above.

You only need to include a scoop of this powder in your smoothies or soups and enjoy knowing there are more nutrients for your body to use. The powder is made with organic, non-GMO, nut, and gluten-free fruits and veggies, including spirulina, apple cider vinegar, and milk thistle. It is also USDA certified, so we know it is a high-quality product.

Our main dealbreaker is that the powder lacks vitamins like D and Iron; it will be less effective than the options above. In addition, we didn't fancy the bitter taste and found it quite expensive.


  • Ideal for women who don't like pills and gummies
  • Best when taken with other healthy foods and lots of water
  • Ideal for detoxification
  • Made from organic foods and vegetables
  • Non-GMO, gluten-free, and USDA-certified


  • Quite expensive
  • Slightly bitter taste
  • Fewer vitamins and minerals

Factors to Consider When Buying the Best Multivitamins For Women

Did you review our recommendations above and are still unsure which multivitamin to get? Here are the factors that should direct your buying of multivitamins for women:

1. Your Age and Life Stage

Your nutritional needs increase or change as you age and go through different life stages. For example, pregnant women or breastfeeding moms need more folate, iron, calcium, and iodine than women who are not.

On the other hand, women over 50 need more vitamin D, vitamin B12, and calcium than younger women. Women going through menopause may need more vitamin E, magnesium, and phytoestrogens than younger women.

Therefore, you should look for a multivitamin tailored to your age and life stage. You can find multivitamins specially formulated for women in their 20s, 30s, 40s, 50s, and beyond. You can also find multivitamins designed for pregnant or lactating women or women going through menopause.

2. Nutrients

You want to assess the nutrient composition of the multivitamin to ensure it aligns with your specific needs. Look for essential vitamins and minerals your body needs to function properly and prevent deficiencies. Some of the most essential nutrients for women include vitamin D, calcium, iron, and folic acid.

Vitamin D helps support bone health and immune health. Calcium helps maintain strong bones and teeth. Iron helps prevent anemia and promotes red blood cell formation. Folic acid helps prevent congenital disabilities and supports DNA synthesis.

Also, check the amount of each nutrient in the multivitamin and compare it with the recommended dietary allowance (RDA) or adequate intake (AI) for your age group. You want to avoid multivitamins with too much or too little of particular nutrients. Too much of some nutrients can cause toxicity or adverse effects, while too little can cause deficiencies or health problems.

3. Dosage and Type

Another factor to consider is the dosage and type of multivitamin. You want to determine the recommended dosage of the multivitamin and follow the instructions on the label. So, first consider if you prefer tablets, capsules, gummies, or other forms that are easier for you to consume.

Some multivitamins may be more convenient or edible than others. For example, gummies may appeal more to those who don't like swallowing pills or want a sweet treat. However, gummies may contain more sugar or artificial additives than other forms.

On the other hand, some forms of multivitamins will be more effective or bioavailable than others. For instance, capsules may dissolve faster and release their contents more quickly than tablets. Still, capsules may also be more expensive or less stable than tablets.

You should choose a form of multivitamin that suits your preferences and needs.

4. Quality and Safety

Ensure that your best multivitamins for women meet quality and safety standards. You want to look for certifications from reputable organizations that verify the product's purity, potency, and quality. Also, check for third-party testing that confirms the accuracy of the label claims and the absence of contaminants.

Some of the certifications or verifications that you can look for include the following:

  • USP Verified: This means that the product is tested by the United States Pharmacopeia (USP). USP is an organization that sets standards for dietary supplements. They verify the identity, purity, potency, and quality of the multivitamin.
  • Non-GMO Project Verified: This means the multivitamin is verified by the Non-GMO Project, an independent organization that certifies products that do not contain genetically modified organisms (GMOs).
  • NSF Certified: It means that your multivitamin was certified by NSF International for safety and quality.
  • Made Traceable: This means that the brand provides information on the origin and supply chain of each ingredient in their multivitamin,

Once you check for these quality and safety standards, you only need to check the expiry date before consuming. The further your multivitamin can last, the better. It means it was freshly manufactured and tested, giving you enough time to complete the dosage for overall health.

When you start using a multivitamin, store it properly, often in a cool and dry place, to maintain its purity and potency.

5. Allergens and Sensitivities

If you have any allergies or sensitivities, consider them when choosing a multivitamin. You want to look for multivitamins free from common allergens like gluten, dairy, soy, or nuts.

You should also check the label for artificial additives, such as colors, flavors, sweeteners, or preservatives. You will experience adverse reactions if you are sensitive to these additives.

Overall, the best women's multivitamins are natural and organic and do not contain any artificial additives.

6. Bioavailability

Consider the bioavailability of the multivitamin, which refers to your body's ability to absorb and utilize all the nutrients it contains. Certain vitamins and minerals are more readily absorbed and used by the body.

So, look for multivitamins that use highly bioavailable forms of nutrients, such as chelated minerals or active forms of vitamins. These forms enhance the absorption and effectiveness of the nutrients, ensuring that you derive maximum benefit from the multivitamin.

7. Additional Health Concerns

Consider your health concerns or conditions when selecting a multivitamin. Some multivitamins offer additional benefits beyond basic nutrient supplementation.

For instance, to support your heart health, look for a multivitamin that contains omega-3 fatty acids, coenzyme Q10, or vitamin K2. To promote healthy hair and nails, look for a multivitamin containing biotin, zinc, or silica. You may want a multivitamin with probiotics, prebiotics, or digestive enzymes to aid your digestion.

You also want to speak to your doctor before taking any multivitamins if you have any existing health conditions or take any medications. Some nutrients or ingredients may interact with your medicines or worsen your condition. Your doctor will select the best multivitamin and appropriate dosage..

8. Brand Reputation

Researching the reputation of the brand you want to buy from and reading reviews from other consumers can provide valuable insights into the quality and effectiveness of the multivitamin. Look for brands with a positive reputation and read reviews from trusted sources or verified customers.

Positive feedback and recommendations from others can give you confidence in choosing a particular multivitamin brand. However, it's necessary to consider multiple sources and evaluate the overall consensus to make an informed choice.

Essential Multivitamin Formulations for Young Women

A multivitamin formulation is a combination of minerals and vitamins that are designed to provide the body with essential nutrients. Multivitamin formulations can be tailored to specific needs like age, gender, or lifestyle. Here are the best formulations for women's multivitamins:

I. Vitamin D

It is essential for absorbing calcium and phosphorus from food and supplements. Vitamin D also helps regulate immune function, inflammation, mood, and cognitive performance.

Women who are not getting enough sunlight must take a vitamin D supplement, as your skin mainly produces it when exposed to ultraviolet rays. The RDA for vitamin D for women aged 19-40 is 15 mcg (600 IU) daily.

II. Iron

Iron promotes the production of red blood cells that carry oxygen throughout the body. Menstruating or pregnant women need more iron than women who are not, as they lose iron through blood loss or fetus development.

Iron deficiency can cause anemia, leading to fatigue, weakness, pale skin, and increased infection susceptibility. The recommended dietary allowance for iron for women aged 19-40 is 18 mg daily, and for pregnant women is 27 mg per day.

III. Folate or Folic Acid

Folate (Vitamin B9) enables the development of a healthy fetus. Women planning to become pregnant or already pregnant should take a multivitamin containing folate - or folic acid, the synthetic form of folate.

Folate helps prevent neural tube defects, such as spina bifida and anencephaly, which affect the brain and spinal cord of the baby. Folate also supports DNA synthesis and cell division. The RDA for folate for women aged 19-40 is 400 mcg per day, and for pregnant women is 600 mcg per day.

IV. B Vitamins

These are a group of eight water-soluble vitamins that help with metabolism, red blood cell production, nervous system function, and DNA synthesis. Women under 40 have specific nutritional needs, and adequate intake of B vitamins is crucial for various reasons:

  • Supporting pregnancy and fetal development with Folate (B9) and Cobalamin (B12). The best RDA for Cobalamine is 2.4 mcg daily.
  • Enhancing cognitive performance and mood with Thiamine (B1), Niacin (B3), Pyridoxine (B6), and Cobalamin (B12). These help produce and regulate neurotransmitters like serotonin, dopamine, and acetylcholine. Your ideal RDA for B1, B3, and B6 is 1.1 mg, 14 mg, and 1.3 mg daily, respectively.
  • You can promote skin health and beauty using Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Biotin (B7), and Pyridoxine (B6). They enable the synthesis of fatty acids, collagen, keratin, and melanin, which are essential for maintaining healthy skin, hair, and nails. Your best RDA for B2, B5, and B7 is 1.1mg, 5mg, and 30 mcg daily, respectively.
  • Protecting against oxidative stress and inflammation: Certain B vitamins, including Riboflavin, Niacin, Pantothenic acid, and Pyridoxine, are cofactors for enzymes that neutralize free radicals and modulate inflammatory responses in the body.

Tips for Optimal Multivitamin Use

You know women's multivitamins are good for your health, but understand they are not magic pills that could replace a healthy lifestyle. So, follow these tips to ensure you are taking your best multivitamin the right way:

I. Choose the Right Multivitamin for You

As discussed in the previous section, you want to consider several factors when buying the best multivitamins for women. Choose a multivitamin that matches your age, life stage, health goals, dietary restrictions, and preferences. Also, consult your doctor before taking any multivitamin to ensure it is safe and suitable.

II. Dosage, Timing, and Interactions

Following the recommended dosage instructions from the manufacturer or your healthcare professional is essential. Avoid exceeding the recommended dosage, as excessive amounts of certain vitamins or minerals can have adverse effects.

Additionally, consider potential interactions with other supplements or medications you're taking. Some vitamins and minerals may interact with certain medications, either reducing their effectiveness or causing unwanted side effects. Consult your healthcare provider for personalized guidance if you have concerns about potential interactions.

III. Balanced Diet and Multivitamin Synergy

Do not rely on your multivitamin as your sole source of nutrition. You want to eat a balanced and varied diet that provides all the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) that your body needs.

Also, limit your intake of processed foods, added sugars, saturated fats, and sodium. Remember, optimal health is best achieved through a nutrient-rich diet and appropriate supplementation.

Final Verdict: Best Multivitamin for Women

Choosing your best multivitamin is a significant step toward improving your overall health. By now, you have all the necessary information to buy the right bottle for your age, life stage, and dietary needs.

We hope this guide has given you ideas on which multivitamin is good for you. As you buy, remember that multivitamins should only supplement your diet, not replace it.

Frequently Asked Questions About the Best Multivitamins for Women

I. Which multivitamins for women are best?

The ONE A DAY Women's Complete Daily Multivitamin is our best recommendation since it is suitable for all women. If you need more nutrients like folic acid, Vitamin D, and more, consider our other recommendations, including the Ritual Multivitamin for Women 18+ and the Thorne Basic Prenatal Multivitamin for new moms.

Overall, the best multivitamin for you offers dietary supplements for your body- considering age, life stage, and special needs.

II. What vitamins and supplements should every woman take?

Generally, a woman needs a healthy intake of essential vitamins like B vitamins, Vitamin D, Vitamin C, Folate, and more. While it is ideal to get these nutrients from your diet, you can also supplement with the products like Ritual Essential for Women, Garden of Life mykind Organics Women's Once Daily, and others on our list.

III. Which multivitamin brand is best?

While there are many good brands, our best multivitamins brand is One a Day. We love their Women's Complete Daily Multivitamin that caters to women from all backgrounds, age groups, and with different dietary needs.

IV. Should women take multivitamins in the morning or night?

When deciding your best multivitamin routine, you want to choose a time when you get no discomfort. Taking your multivitamin in the morning with or after your first meal is best. However, if you feel discomfort, such as stomach pains, you can do so at night after dinner.

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