10 Best Multivitamins for Women: Shopping and User Guide

Best Multivitamin for Women
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Women’s health supplements are becoming quite the craze these days.

Yet, the immense variety in this product niche is beyond overwhelming to the average female consumer. Thankfully, there are a handful of women’s multivitamins that stand out above the competition. After much deliberation, I had to crown Garden of Life’s Vitamin Code Women as the best multivitamin for women due to its well-rounded, plant-based ingredient profile, affordable price point, and the company’s charitable spirit. Who doesn’t like knowing that part of their purchase goes towards a good cause?

There are some basic concepts about nutrition that we’ve known for decades. Eating vegetables and fruits is generally good for our health and longevity; milk gives us calcium; protein helps us build muscle; eating too much saturated fat is bad for the heart. You get the idea…

Now there are seemingly endless theories and suppositions about diet, especially when it comes to women’s health. It’s no surprise that many women feel lost when they try to find the best multivitamins for women. 

After all, a multivitamin is just a multivitamin, right? 

Well, not really. In fact, the micronutrients often vary significantly between multivitamins. 

Before we dive into these differences and what to look for in a high-quality women’s multivitamin supplement, it’s important that you understand what the heck actually goes into these types of products. 

What Are Multivitamins for Women?

Multivitamins for women, sometimes called “women’s multis” for short, are multivitamin supplements that contain a specific blend of vitamins, minerals, and polyphenols that are purported to support feminine health. 

While all humans share the same core biological processes that keep us alive, there are some significant variations in the physiology of the male and female sexes. The most notable distinction is that females have the capacity to give birth, which lends itself to a more complex endocrine system function due to the menstrual cycle. 

As you know, hormones like estrogen and progesterone fluctuate up and down throughout the menstrual cycle, which can lead to associated side effects, like hot flashes, mood swings, and bloating. 

Naturally, many multivitamins for women contain micronutrients (e.g. vitamins and minerals) that promote healthy menstrual cycles and decrease those unwanted side effects. Likewise, pregnant women have very specific nutritional needs, and caution needs to be exercised with pretty much everything they consume. 

It goes without saying that men’s multivitamins are typically not ideal for women (and vice versa). Though, one commonality between males and females is that we all need micronutrients. 

Before we jump into the category winners, remember that women’s multis are not meant to be used as a replacement or substitute for a healthy, well-balanced diet and lifestyle. Vegetables and fruits are nature’s richest sources of vitamins and minerals.

You should be consuming plenty of foods like leafy greens, broccoli, cauliflower, squash, carrots, apples, berries, oranges, and so forth on a daily basis. In fact, research suggests that people who eat at least a combined 7 servings of vegetables and fruits per day have a significantly greater quality of life, and a happier outlook. 

One study also found that pregnant women who didn’t regularly consume leafy veggies, fruits, and dairy were at a higher risk of adverse pregnancy outcomes, even stillbirth in some cases. 

So, don’t skimp on your fruits and veggies even if you take a women’s multi-v. There are no “magic pills” that make up for poor lifestyle or dietary habits. With that disclaimer out of the way, here are our category winners for the best multivitamins for women (also check out our ranking of the best multivitamin for men):

The Multivitamins for Women We RAVE About

Best Multivitamin for Active Women
Optimum Nutrition Opti-Women Multivitamin
Optimum Nutrition Opti-Women Multivitamin
Best Budget Multivitamin for Women
Vitafusion Organic Women’s Gummy Multivitamin
Vitafusion Organic Women’s Gummy Multivitamin
Best Multivitamin for Older Women (50+)
NATURELO One Daily Multivitamin for Women 50+
NATURELO One Daily Multivitamin for Women 50+
Best Multivitamin for Pregnant Women
Garden of Life Vitamin Code Raw Prenatal
Garden of Life Vitamin Code Raw Prenatal

How Multivitamins Work

Multivitamins are simply dietary supplements that provide vitamins (and usually minerals as well). More broadly, multivitamins are supplemental sources of micronutrients. 

You might be thinking, “Micro-what?” 

Micronutrients are nutrients that we only need in relatively small quantities for proper development, function, and longevity. You’re likely familiar with macronutrients (e.g. protein and fats), which we require in relatively large amounts for survival—hence the prefixes “macro-” and “micro-”. 

For example, the recommended daily intake (RDI) of carbohydrates for the average adult female is upwards of 200 grams per day. Contrast that with the RDI of many vitamins and minerals, which is as little as a few milligrams, or even just micrograms (one-millionth of 1 gram). 

Pretty crazy, isn’t it? How can such a tiny amount of a substance be so integral to your health and wellness? 

In a nutshell, because vitamins and minerals are what help those macronutrients work properly. You see, vitamins and minerals generally work as cofactors in the body, meaning they assist enzymes. If you paid attention in high school Biology, you might recall that enzymes are what the body predominantly relies on to transform (i.e. metabolize) molecules so they can be utilized or eliminated. 

If you don’t have the necessary vitamins and minerals around to carry out these enzymatic reactions, your body won’t be able to metabolize nutrients, drugs, supplements, toxins, etc. Therefore, vitamins and minerals are essential to our survival. 

But vitamins and minerals are more than just “helper” molecules; they also often serve as antioxidants, meaning they block the harmful effects of reactive oxygen species and free radicals. Without getting too involved with the science of antioxidants, just think of them as cellular “protectors,” if you will. They protect the vital machinery of your cells from potentially dangerous molecules. 

Now, where do vitamins and minerals come from? We need them, but our bodies don’t produce (most) of them. Well, food is Mother Nature’s primary source of these micronutrients, and multivitamins serve as a complement to your diet. 

Vegetables and milk are dense sources of vitamins and minerals. However, many women (and men, for that matter) don’t like the weeds we call vegetables, and milk makes them run to the bathroom at the least opportune moments.

Naturally, you still need to get your vitamins and minerals from somewhere. This is where multivitamins for women come into play. Heck, even if you eat fruits and veggies by the metric ton, a quality women’s multivitamin can still be a judicious investment in your health and wellness. 

Herbal Ingredients for Women 

In addition to vitamins and minerals, there are other micronutrients you’ll find in women’s multivitamins, namely polyphenols from herbal extracts that may support female health.

For example, you’ll often see black cohosh (Actaea racemosa) root and rhizome extract, as well as ashwagandha (Withania somnifera) root extract in women’s multivitamin supplements. These two adaptogenic herbs are reported to attenuate stress and ease climacteric symptoms, which subsequently can support healthy libido and reproductive function in females.

You’ll also come across ingredients like soy isoflavones, ginger root extract, grape seed extract, and dandelion root extract in women’s multis, which may help with PMS symptoms such as bloating and fatigue. 

However, arguably the three most popular herbal ingredients for women’s health are chasteberry (Vitex agnus castus L.) extract, cranberry (Vaccinium macrocarpon) extract, and uva ursi (Arctostaphylos uva ursi) extract. 

So, what’s so special about these three particular herbs for women? Why are they commonly found in women’s multivitamin supplements? 

Let’s take a quick peek at what the research has to say.

Cranberry Extract for Women

In the case of cranberry extract for women, research seems to suggest that the proanthocyanidins—a class of polyphenols—in cranberries help reduce the risk of urinary tract infections (UTIs). It’s not clear as to how these polyphenols do this, but the working theory is that they inhibit bacterial adhesion to the bladder wall and reduce bacterial virulence. 

In non-nerd lingo, this means that the micronutrients in cranberries prevent bacteria from clinging to bladder tissue and infecting the urinary tract. Hence, several of the best multivitamins for women include cranberry extract. 

Cranberry extract supplements (400-800 milligrams, twice daily) have been shown to reduce UTIs in women by a sizable margin when compared to placebo. A recent clinical trial in postsurgical patients found that UTIs were 50% less likely to occur in women that were given two capsules of cranberry extract twice daily (equivalent to two 8-ounce glasses of cranberry juice per day). 

Okay, but can’t you just drink cranberry juice instead of taking a cranberry extract supplement? 

Well, yes, but the amount of cranberry juice you’d have to drink on a daily basis to reduce the risk of UTIs is somewhat impractical. In fact, this is why the dropout rate in a handful of clinical trials pertaining to cranberries and UTIs was so high, as the study participants found it difficult to comply with drinking upwards of one liter of cranberry juice every day. 

For the general female population, it’s much easier to take a multivitamin for women that contains cranberry extract (or a separate cranberry extract supplement). 

Uva Ursi for Women

Similar to cranberry extract, uva ursi—also known as bearberry—has been used as a medicinal herb for quite some time, particularly for treating urinary tract disorders, bronchitis, and constipation. Uva ursi contains several key micronutrients that help balance the pH of urine and support urinary tract integrity. One such micronutrient is arbutin, a glycosylated hydroquinone that may help reduce the risk of UTIs.

While more research is necessary to establish an effective dose of uva ursi extract for women’s urinary tract health, this herbal ingredient is commonly found in women’s multivitamins and other women’s health supplements.

Chasteberry Extract for Women

Chasteberry, or vitex, is a small tree indigenous to the Mediterranean region. Chaste trees bear fruits (chaste berries) that contain estrogenic compounds. Consequently, chasteberry has been used since the Middle Ages for the symptomatic management of women’s health issues. 

In modern clinical settings, vitex (chasteberry extract) is used as an alternative treatment for easing symptoms of PMS and supporting menstrual cycle regularity. A recent 3-month open study of 36 women with PMS found that daily use of chasteberry fruit extract reduced both physical and psychological PMS symptoms in 69% and 80% of the test subjects, respectively. The duration of the luteal phase also doubled. 

Further clinical evidence suggests that chasteberry fruit extract may help resolve infertility due to prolactin imbalance and luteal-phase defect, as well as prevent miscarriages arising from progesterone insufficiency. 

In layman’s (err… laywoman’s) terms, vitex is a promising all-around women’s health supplement that shouldn’t be overlooked when selecting a quality multivitamin for women.

Now that you have a better idea of what ingredients typically go into multivitamins for women, let’s take a look at the methodology I used to rank the best women’s multis.

Methodology

There’s no shortage of women’s multivitamins to choose from, whether you prefer to shop online or at retail stores. The tricky thing is deciphering which women’s multis are actually made with quality ingredients and proper doses of vitamins and minerals. 

In reality, the “simplest” way for a supplement company to cut corners and keep costs down is by using cheap ingredients, often produced synthetically using low-grade raw materials. 

Remember, a women’s multivitamin is something you’re going to be using every day (most likely). It behooves you to spend a little extra and rest easy knowing you’re not swallowing pills filled with junk. 

This is not to say that the most expensive multivitamins for women are inherently the best, nor does it mean you have to spend a fortune just to get a quality women’s multi-v. When purchasing any sort of nutritional supplement, assess the overall value. Ask yourself, is this worth X amount of dollars per day? 

Thankfully, I found several exceptional women’s multivitamin supplements that cost less than $20 for a 1-month supply. That’s less than $0.70 per day, which is a pretty compelling value for a foundational supplement. 

On that note, be aware that supplement labels can be deceptive. You should never judge a women’s multivitamin by how sharp or attractive the packaging looks. It doesn’t matter if the label is your favorite hue of pink and features your celebrity crush with a big grin on their face; what’s inside the bottle is what matters. 

Regardless, I like to think that most of the best multivitamins for women actually have pretty eye-catching labels. Go ahead and flaunt the awesomeness of any of the women’s multis below to your girlfriends and family.

“Hey Stephanie, check out this multivitamin for women I found! It’s even better for you than it looks!” 

Trust me, they will be enamored by your new multivitamin and inquire about how you found such a hidden gem. Don’t worry, you can take the credit for it. I’ll keep it between us…

Jokes aside, here’s the methodology and criteria I used to rank the best multivitamins for women:

  • Vitamin and mineral forms (bioavailability)
  • Formula dosages 
  • Ingredient quality (non-GMO, organic, plant-based, etc.)
  • Additional nutrient content (polyphenols, omega-3s, etc.)
  • Value (price per serving)

The Best Multivitamin for Women

Garden of Life Vitamin Code Women

Garden of Life Vitamin Code Women

It’s safe to say that people are becoming more conscious of where their food and ingredients come from. Garden of Life has done its due diligence by creating a nutritional supplement line crafted exclusively with non-GMO, eco-conscious, plant-based ingredients that are suitable for virtually all lifestyles. Their Vitamin Code Women supplement contains an unparalleled profile of vitamins and minerals from raw, organic whole foods.

As Garden of Life describes on its website, “Raw” means these food-based micronutrients are uncooked and untreated. Instead, they are delivered through a probiotic cultivation process that emulates the plant growing process found in nature. The nutrients come along with live probiotics and enzymes in a base of 23 fruits and vegetables. You won’t find any synthetic vitamins or minerals in this multivitamin.

I’d also like to draw attention to the overall mission of Garden of Life. Every bottle of Vitamin Code Women’s generates donations for Vitamin Angels, Special Olympics, and SOS Children’s Villages International. Philanthropy should never be overlooked, and what’s not to love about knowing that at least some portion of what you spend on your health goes back to the community? In essence, purchasing Vitamin Code Women (or any Vitamin Code supplement) is an act of charity that supports both your health and the health of kids with special needs, kids who don’t have access to proper nutrition, and kids without homes.

All of these factors make Vitamin Code Women my top-ranking multivitamin for women. That’s all fine and dandy, but what does it cost? Actually, it’s not too pricey. A 1-month supply runs just a tad over $35, so right around $1 per day. For such a premium formula, that’s about as good as it gets.

Pros

  • Natural micronutrients
  • Non-GMO and plant-based
  • Hypoallergenic

Cons

  • Lacks calcium and magnesium
  • Not vegan-friendly

Rainbow Light Women’s One Multivitamin

Rainbow Light Women’s One Multivitamin

What started as a small operation in the early 1980s in sunny Santa Cruz, CA by a group of self-proclaimed “health nuts,” Rainbow Light has grown exponentially in recent years. In fact, the company started with one product, spirulina, which coincidentally is now the foundational superfood in all of their multivitamins.

But what’s so intriguing about spirulina? Well, the moniker “Rainbow Light” actually came to mind when the company’s researchers found that spirulina refracts all the colors of the rainbow. This signifies the vast micronutrient profile of the plant. Now, Rainbow Light has some of the best-selling multivitamins for women you can find.

Their Women’s One Multivitamin comes with a high-potency blend of over 20 bioavailable, non-GMO, certified raw vitamins and minerals as well as organic superfoods, such as chlorella, spirulina, and cranberry. This women’s multi-v also packs a full spectrum of digestive enzymes and beneficial probiotics that are gentle on the stomach. The main drawback is these are dosed at fairly insignificant amounts.

Similar to the charitable endeavors of Garden of Life, Rainbow Light pledges to donate 1% of all product sales to provide multivitamins for impoverished children and women with scarce food supplies. This is the kind of generosity we can all appreciate.

The best part is how ridiculously inexpensive the Women’s One Multivitamin is: You can get a 5-month supply for right around $30. You read that right, less than a quarter a day for a premium multivitamin. Still not cheap enough? You can use their subscribe-and-save option to take 25% off your order and get free shipping. If that’s not a slick deal, I don’t know what is…

Pros

  • Comprehensive micronutrients
  • Eco-conscious and non-GMO
  • Exceptionally affordable

Cons

  • Somewhat low in calcium
  • Not vegan-friendly

NATURELO Whole Food Multivitamin for Women

NATURELO Whole Food Multivitamin for Women

NATURELO offers an array of multivitamins, all of which are made with natural ingredients. Their Whole Food Multivitamin for Women is arguably the most imposing vitamin and mineral formula on the market. Every micronutrient in this multi-v comes from organic plant-based whole foods, such as vitamin C from Acerola cherries, magnesium from algae, and polyphenols from organic green tea leaves and grape seeds.

NATURELO even goes the extra mile by including trademarked Quaterfolic L-5-MTHF bioactive folate and Aquamin plant-based calcium to ensure optimal bioavailability of key micronutrients. This formula also contains a comprehensive blend of digestive enzymes, probiotics, and herbal extract, including the likes of turmeric extract, cinnamon bark extract, maca root, and ginseng root extract.

As a whole, this women’s multivitamin is nearly flawless. The major criticism I have is that it’s not entirely transparent. The herbal extract blends, as well as the probiotics and digestive enzyme blend, are proprietary. Thus, the doses of the individual ingredients within those blends are not disclosed. From a practical standpoint, we can’t determine the efficacy of any nutrient without knowing how much we’re ingesting. There’s a minimally effective dose that needs to be taken for these nutrients to produce the desirable health benefits, so having the dose information is requisite to proper use.

Nevertheless, the ingredient quality in this NATURELO women’s multivitamin supplement is in a league of its own, and it’s well worth the price of admission. If you have a little extra cash to invest in your health and well-being, and you want a premium multivitamin for women’s health, then this one deserves a shot. You can also save an additional 10% off your first order by subscribing to the NATURELO email list.

Pros

  • Hypoallergenic
  • Bioavailable micronutrients
  • Non-GMO and vegan-friendly

Cons

  • Expensive
  • Contains proprietary blends

NATURELO One Daily Multivitamin for Women 50+

NATURELO One Daily Multivitamin for Women 50+

Another NATURELO multivitamin for women that ranks among the best is the One Daily Multivitamin for Women 50+. The formula is quite similar to NATURELO’s Whole Food Multivitamin for Women. The major differences come in the doses of certain micronutrients that older women generally need more of on a daily basis, notably vitamin D3 and B vitamins. Thankfully, all of the micronutrients still come from organic, non-GMO, plant-based sources.

Also, this formula provides more magnesium, zinc, chromium, and selenium than many multivitamins for women. This is a welcome change, considering how essential these minerals are, especially for aging women.

However, the One Daily Multivitamin for Women 50+ doesn’t contain any of the herbal extract blends or digestive enzymes and probiotics that the Whole Food Multivitamin for Women does. While that shouldn’t be a dealbreaker for most females, it’s important to note. The upside is that this makes the One Daily Multivitamin for Women 50+ quite a bit more affordable at just $19.95 for a 2-month supply. Frankly, that’s an unbeatable value for such an impressive vitamin and mineral profile.

Pros

  • Robust micronutrient profile
  • Vegan-friendly, hypoallergenic
  • Great value

Cons

  • A little low in calcium
  • No “additional” ingredients

Garden of Life Vitamin Code Raw Prenatal

Garden of Life Vitamin Code Raw Prenatal

For those of you internally carrying around tiny humans, Garden of Life Vitamin Code Raw Prenatal is one of the best prenatal multivitamins you’ll find anywhere. In continuity with Garden of Life’s entire Vitamin Code Raw supplement line, this prenatal formula delivers targeted micronutrients for both the mom and baby in a blended base made with completely raw, untreated fruits and vegetables.

Some key vitamin and mineral differences make this prenatal multivitamin a more judicious choice for pregnant women, including ample doses of easily absorbed iron, calcium, vitamin D3, and folate, just to name a few. In addition, this formula is one of the few multivitamins for women that contains a reasonable dose of probiotics, at 6 billion colony-forming units (CFUs) per serving. They also added organic vitex and ginger extract for supporting women during the pre-conception, pregnancy, and lactation phases.

It’s a little more expensive than other prenatal formulas, but in the grand scheme of things, it pays dividends to nourish your child properly.

Pros

  • Raw food micronutrients
  • Non-GMO and plant-based
  • Supports mom and baby

Cons

  • Not vegan-friendly
  • Expensive

NutraChamps Women’s Daily Multivitamin

NutraChamps Women’s Daily Multivitamin

NutraChamps offers an array of comprehensive supplement formulas at a reasonable cost. Their vegan-friendly, gluten-free multivitamin for women gets the job done, whether you’re an active female or someone who just wants to support her overall health and wellness without breaking the bank.

Along with its plentiful vitamin and mineral lineup, NutraChamps Women’s Daily Multivitamin contains a phytonutrient complex (“Female Nourishing Blend”) that features herbal extracts like red clover and cranberry, which may support the urinary tract and reduce the risk of infections. Though, the doses of these additional ingredients are a bit underwhelming.

It’s also unclear why the magnesium dose is on the low side, especially when you consider that magnesium is one of the most common minerals lacking in the human diet.

Aside from such criticisms, NutraChamps Women’s Daily Multivitamin is a respectable women’s health supplement that you really can’t go wrong with.

Pros

  • Ample vitamins and minerals
  • Vegan-friendly
  • Gluten-free and non-GMO

Cons

  • Lacks magnesium
  • Low polyphenol/herbal extracts
  • Not fully transparent

Optimum Nutrition Opti-Women Multivitamin

Optimum Nutrition Opti-Women Multivitamin

Optimum Nutrition is one of the most popular sports supplements brands in the game, and chances are you’ve come across their top-ranking Gold Standard Protein Powder line at some point. Ironically, Optimum’s clout as a purveyor of best-in-class protein powders has caused consumers to overlook their other supplements, such as the Opti-Women Multivitamin.

The most promising feature of the Opti-Women multivitamin is that it has a more robust vitamin and mineral profile than the average woman’s multi, making it a great choice for active females and athletes alike.

Though, the dosages of the more than 15 herbal extracts and polyphenol ingredients leave something to be desired. Nevertheless, they are in there and might provide some additional health benefits for active women.

Even better, Opti-Women is very affordable at just under $20 for a 2-month supply. A few dimes a day may just keep the doctor away.

Pros

  • Solid brand reputation
  • Balanced profile
  • Fairly inexpensive

Cons

  • Low herbal/polyphenol extracts
  • Not vegan-friendly
  • Iron dose too high for some

Vitafusion Organic Women’s Gummy Multivitamin

Vitafusion Organic Women’s Gummy Multivitamin

VitaFusion is more of the typical “household brand” than most of the companies you’ll find on this list. By that, I mean you can find VitaFusion Organic Women’s Multi at the local drug store or supermarket instead of a traditional supplement store. Of course, it’s also readily available online as well.

This organic multivitamin for women ranks as one of the top contenders due to it’s finessed balance of quality and cost-efficiency. For right around $10 per 30-day supply, you get 12 essential micronutrients from non-GMO, USDA organic ingredients in a tasty gummy form sweetened with organic tapioca syrup and cane sugar instead of high fructose corn syrup and aspartame. This gummy multivitamin is also gluten-free, gelatin-free, and vegetarian-friendly.

And make no mistake, the vitamin and mineral profile of this multivitamin for women is plentiful enough for the average Janes out there. It’s not as robust as what you’d find in the products ranked above, but at such a low price point, you can’t expect much more.

Pros

  • Chewable
  • Naturally flavored/sweetened
  • Inexpensive

Cons

  • Limited micronutrient profile
  • Not vegan-friendly
  • 6 grams added sugar

Havasu Nutrition Adult Multivitamin Gummies

Havasu Nutrition Adult Multivitamin Gummies

Swallowing multiple pills on a daily basis isn’t everyone’s cup of tea. Thankfully, you don’t have to! Havasu Nutrition formulated a high-quality gummy multivitamin that is suitable for both men and women. These gummies don’t come packed with artificial sweeteners and flavors like many other chewable multivitamins for women. Rather, they contain natural flavoring from fruit and are sweetened with a small amount of sugar.

The formula itself isn’t anything that blows your socks off, but it gets the job done by providing over 100% of the RDI for seven crucial vitamins, plus generous doses of biotin, zinc, and iodine. If you’re just looking for a no-frills women’s multivitamin that you can take easily every day, this gummy multivitamin is a solid choice.

Havasu’s Multivitamin Gummies are also iron-free, which is generally ideal for older women. Iron is one of the few minerals that is more likely to lead to health complications when it builds up in the blood, and the majority of the population gets plenty of iron through whole foods.

Havasu’s Multivitamin Gummies are also highly affordable: You can score a 30-day supply for just under $15. If that’s not cheap enough, sign up for their subscribe-and-save offer to get an extra 25% off the already inexpensive price point.

Pros

  • Chewable
  • Naturally flavored
  • Inexpensive

Cons

  • Limited micronutrient profile
  • Not vegan-friendly
  • 3 grams of added sugar

OLLY The Perfect Women’s Multi

OLLY The Perfect Women’s Multi

Rounding out the list of best women’s multivitamins are these blissful berry-flavored chewable vitamins by OLLY, a certified B corporation that stands firm on their promise to do the public good. The brand offers a handful of gender-specific multivitamins, even a formulation for teenage girls and women who are carrying.

While the ingredients in OLLY women’s multivitamins may not be the cream of the crop, they get the job done for the average Jane who prefers gummy vitamins over pills. Arguably the strongest selling point for The Perfect Women’s Multi is its affordability. This is about as good as it gets for a solid profile of vitamins and minerals in a naturally flavored and sweetened chewable form.

Pros

  • Easy to take
  • Naturally flavored
  • Very affordable

Cons

  • Limited micronutrient profile
  • Not vegan-friendly
  • 3 grams added sugar

What’s the difference between women’s multis and men’s multis?

The major distinction between women’s multivitamins and men’s multivitamins is the dosage of vitamins and minerals. Women generally require lower amounts of micronutrients than men, so the dosages in gender-specific multivitamins are adjusted accordingly.

Another notable difference between men’s multis and women’s multis is the herbal extract and polyphenol composition. Naturally, female multivitamins often provide herbal extracts and polyphenols that target women’s health, like chaste tree (vitex) extract, uva ursi extract, and cranberry extract, whereas men’s multivitamins may contain herbs like saw palmetto and tribulus terrestris for their purported androgenic benefits. Intuitively, it’s best to use a multivitamin formulated for your biological sex. 

Should I take a multivitamin if I don’t eat a lot of vegetables or fruits?

First off, you should always strive to eat plenty of veggies, fruits, and plant-based foods, since these are unequivocally beneficial for overall health and longevity. Now, if you absolutely loathe veggies and fruit for some reason, it does behoove you to supplement with a multivitamin. Just keep in mind that your diet is ultimately the most significant component of a healthy lifestyle, so working veggies and fruits into the mix will only pay dividends in the long run. 

What’s the best time to take a multivitamin?

With a meal or shortly after a meal, preferably one that contains some fat so your body can properly absorb vitamins A, D, E and K (fat-soluble vitamins). Most people find it easiest to take their multivitamin with breakfast as part of their morning routine. 

What happens if I take too many vitamins?

In general, multivitamins have relatively low toxicity, and the amount you need to consume before they become noxious is quite large. This is largely because the water-soluble vitamins (e.g. B vitamins) and most minerals are readily excreted in the urine. In fact, there is no tolerable upper limit intake for vitamin B12

Fat-soluble vitamins, on the other hand, tend to be stored in the body for longer periods of time. This means they can eventually accumulate to toxic levels if high doses are used on a regular basis. Hence, it’s recommended to avoid exorbitant doses of fat-soluble vitamins.

Furthermore, individuals with renal dysfunction should proceed cautiously before taking multivitamins, as the kidneys are necessary for ridding the body of excess water-soluble vitamins and many minerals. As always, consult with a registered dietitian, nutritionist, or licensed physician before taking any dietary supplement if you have preexisting health conditions. 

RAVE Recommends

Looking for additional supplements and lifestyle products to complement your daily routine? Check out these top-ranked offerings that RAVE recommends: 

  • Orgain Organic All-in-One Meal PowderOrgain Organic Meal Powder is the health-conscious female’s saving grace when you’re in a pinch for time. This vegan-friendly, plant-based meal powder comes fully loaded with clean ingredients like organic sprouts, organic pea protein, organic greens, and organic fruits, all while containing just 1 gram of sugar. Plus, you get 8 grams of dietary fiber, and 20 grams of complete protein in every serving. And did I mention it actually tastes good? Try it and let your taste buds experience the delicious flavor rush of good health. 
  • Reebok PureMove BraHaving the freedom, comfort, and support of a quality sports bra can make all the difference in your workouts and yoga sessions. The PureMove uses shear thickening fluid in the cups which conforms to the shape of your breasts while offering dynamic rigidity during movement. 
  • Powher Pre-Workout for WomenJust because you’re a woman doesn’t mean you’re stuck with the high-stimulant pre-workouts formulated for men. In fact, more pre-workouts for women are becoming available as time evolves. Powher Pre-Workout for women provides a female-oriented blend of natural energizing ingredients that won’t leave you feeling bloated or irritable. At just a shade over $1.75 per serving, you can’t go wrong.
  • Cuisinart DCC-3200 Coffeemaker: If you’re the type to swing by Starbucks every morning on the way to school or work, you’ll soon realize how quickly that habit can run up a hefty tab. Not to mention, a good chunk of the offerings at Starbucks aren’t the most healthful. Thankfully, you can brew an amazing cup of fresh coffee at home with the Cuisinart DCC-3200 Coffeemaker for a fraction of the cost and save yourself some time in the process. It’s a bit of an upfront investment, but in the long run, you will save a ton of green.