The 10 Best Multivitamins for Women

The 10 Best Multivitamins for Women

With so many options, here’s how to know what supplements are worth taking.

With countless supplements on the market today, there are a few factors to consider when choosing a multivitamin. “It’s important to first point out that multivitamins are not actually necessary for everyone,” says Laura Moretti, MS, RD, a Clinical Nutrition Specialist who specializes in sports nutrition and female athlete triad at Boston’s Children’s Hospital. “If you’re eating a balanced diet where you consume a variety of nutrients, you might not need one.”

However, it is recommended that certain groups of people take a multi each day in order to fill some nutritional gaps. And while it’s best to consult with a primary care physician or registered dietitian about your individual needs, Moretti offers a quick primer on multivitamins before shopping at your favorite wellness store.

Who Should Be Adding A Multi To Their Regime

According to Moretti, those who do not consume a healthful diet, who eliminate one or more food groups, who follow a vegan or vegetarian diet, or those have a poor appetite (possibly due to health complications) may not be receiving the 27 nutrients the body requires. “There’s a lot of potential deficiencies with these lifestyles and we just want to make sure you’re getting everything your body needs,” she states.

Here’s What A Woman Needs

As a general rule, Moretti says the top essential nutrients for females include folic acid (for childbearing-age women who might become pregnant and pregnant women), calcium, and vitamin D. “Low bone density is something we see a lot, so ensuring that females, in particular, are getting an adequate amount of calcium and vitamin D will help for bone health,” she explains.

The Centers for Disease and Control and Prevention recommends that women of childbearing years take 0.4mg of folic acid, while the US Preventive Services Task Force states that dosage can climb to 0.8mg. Moretti suggests 1,000 mg a day of calcium—taken in separate doses since we only absorb about 500 mg of calcium at a time—and at least 1,000IU of vitamin D. “Your doctor might recommend a higher dosage of vitamin D, but that would be something determined by a blood test.”

Don’t Stress About The Form…

 Whether you choose a capsule, tablet, powder, liquid, or chewable supplement is entirely your choice. “I’m fine with any form,” says Moretti. “The way I see it, whatever is easy for someone to commit to will work!”

…Or The Time On The Clock

 And there is no better time of day to take your supplement, either. “if it’s in the morning after eating breakfast or at night before going to bed, it does not matter—as long as you’re getting it in,” says Moretti.

Scan Before You Swallow

Keep in mind that supplements are monitored as a sub-category of the Food and Drug Administration (FDA). “They’re regulated as a food, not like a drug, so the FDA does not have to look at these products before they hit the shelves,” continues Moretti. She warns against multivitamins that promote increased energy since they may contain stimulants, which could lead to numerous side effects, such as headaches, dizziness, increased heart rate, disturbed sleep patterns, and anxiety. “Be careful,” she adds.

With the approval of your doctor, we’ve listed 10 quality multivitamins to consider: 

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