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Best Multivitamins for Women, Including Top Daily Nutrients

By Rachel Link, RD, MS

September 5, 2025

Eating a healthy diet is the No. 1 way to get all the essential nutrients you need. Still, even if your diet is filled with a variety of whole foods, it may still be difficult to get all the vitamins and minerals your body requires on a daily basis.

Low intakes of certain nutrients seem to be a common problem among women, regardless of their age. Wondering, “What vitamins should I take daily if I’m a woman?” And how many minerals does the body need?

Below you’ll find the vitamins and minerals recommended for most adult women of different ages — plus a checklist for choosing a good-quality multivitamin supplement with these vitamins and minerals … and that you’ll actually be able to absorb and utilize.

Why take a multivitamin?

How do you know if you could benefit from taking a daily multivitamin? Consider supplementing if any of these situations apply to you:

• You eat a mostly or highly processed diet (one low in things like fresh vegetables and fruit that are top sources of vitamins)

• You’re a vegetarian or vegan, which can limit diversity of certain nutrients in your diet

• You’re consuming too little calories in general

• You’re a women of reproductive age, pregnant or planning to become pregnant

• You’re currently breastfeeding, which increases your calorie and vitamin needs

• You’re over the age of 65

• You spend most of your time indoors, away from sunlight; for example, it's why multivitamins are an important fall supplement

Essential vitamins and minerals in a multivitamin

A high-quality multivitamin should provide all 13 essential vitamins (the best vitamins to take daily) — A, C, D, E, K and the full range of B vitamins (thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12) — along with key minerals such as calcium, magnesium, zinc, selenium, and iodine to support overall health.

Some formulas also include beneficial extras like beta-carotene, copper, chromium, and manganese. For higher levels of absorption, these nutrients are ideally provided in bioavailable forms, such as vitamin D3 and chelated minerals.

Essential vitamins

• Vitamin A: Promotes healthy vision, immune function and skin integrity.

• Vitamin C: Supports immune defense, collagen production and nutrient absorption.

• Vitamin D: Key for bone strength and calcium absorption.

• Vitamin E: Provides antioxidant protection and supports skin health.

• Vitamin K: Important for normal blood clotting and bone metabolism.

• B vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Work together to convert food into energy, support red blood cell production, and maintain brain and nervous system health.

Essential minerals

• Calcium: Builds strong bones and teeth; also supports muscle contraction and nerve signaling.

• Magnesium: Aids muscle and nerve function while contributing to bone health.

• Zinc: Strengthens immune defenses and helps the body process carbohydrates, protein and fat.

• Iron: Needed for energy production and healthy red blood cells; extra supplementation is best reserved for those with a shortfall or special requirement.

• Selenium: Acts as an antioxidant and supports overall wellness.

• Iodine: Critical for thyroid health and hormone balance.

• Copper: Involved in energy production, iron metabolism and connective tissue health.

• Potassium: Regulates fluid balance, muscle contractions and nerve signals.

• Chromium: Contributes to normal blood sugar regulation.

• Manganese: Supports bone formation, metabolism and antioxidant defenses.

Multivitamin benefits

Why should you take a multivitamin? First, it can and should include all of those essential vitamins and minerals mentioned above.

Depending on the ingredients and approach in producing them, multivitamin benefits can include:

• Addressing nutrient shortfalls

• Providing nutrients that are important for cognitive health and cardiovascular function

• Helping to maintain strong bones and a healthy skeletal system

• Supporting healthy immune system function, a healthy immune response and immune activation

• Promoting energy levels and restful sleep

• Supports healthy cellular energy production

• Providing nutrients that are important for cognitive health and heart/arterial function

• Helping to maintain health of the eyes, plus supporting a healthy response to oxidative stress

• Supporting maintenance of healthy homocysteine levels and already-healthy insulin levels

• Supporting prepartum and postpartum health as well as healthy fertility

How your vitamin needs change with age

As mentioned above, all women require a number of “essential” nutrients regardless of their age. However, some vitamins and minerals become even more important with age, since they play a role in supporting healthy bone mass, healthy cognitive functioning and improving antioxidant intake.

Here are some suggestions for choosing the best multivitamin based on your age:

1. In your 20s and 30s

For women of “reproductive age” who are preparing to have children, proper nutritional status before, during and after pregnancy is an important element of overall reproductive health.

Requirements for many micronutrients increase during pregnancy — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine. (By the way, if you don't plan on having a child or cannot conceive, these micronutrients remain important for your body.)

Fetal growth and development are strongly linked with the mother’s supply of essential nutrients, so now’s the time to make sure a quality multivitamin that includes these nutrients is a part of your routine. And if you are pregnant or breastfeeding, consider taking a multivitamin with adequate vitamin D, zinc and iron.

Ancient Nutrition's Ancient Multivitamin Prenatal is designed to deliver next-generation nutrients, whether you’re planning, pregnant or postpartum.

2. In your 40s, 50s and 60s

B vitamins, vitamin D, calcium and vitamin K are all important for helping to maintain skeletal/bone strength as you get older. These nutrients also support cardiovascular health and healthy arteries.

Consuming plenty of natural food sources of these nutrients — such as leafy greens, cage-free eggs, fish and organic dairy products — can help to boost your intake, too.

Magnesium is another mineral that is commonly lacking in adults’ diets, so now’s the time to make sure you cover your needs with a healthy diet and/or supplement (see Ancient Nutrition's Magnesium supplement).

3. In your 70s and beyond

In addition to the vitamins and minerals listed above, focus on getting plenty of antioxidants like vitamin C, A and E, which can help to support vision and eye health, skin health, and healthy cognitive functioning. These are some of the signs of aging that can be addressed with an improved dietary and supplement regimen.

Both men and women may need to focus on making sure their vitamin D levels are optimal, since more people spend a large majority of their time indoors. So vitamin D is a must for women of all ages, including those over 65.

Best multivitamins for women

When looking for a multivitamin, it's important to choose a highly absorbable multivitamin that can contribute the most benefits. For example, a fermented option helps to partially break down nutrients so they are more absorbable once they reach your digestive system.

Another way to enhance the effects of a multivitamin is to choose one that features probiotics as well as additional herbs and superfood ingredients in order to support absorption and digestion.

In addition to soil-based organism probiotics that support general gut health, other ingredients that can help support healthy nutrient absorption and digestion include sprouted seeds, apple cider vinegar and ashwagandha.

Ancient Nutrition offers several options of potent, highly absorbable multivitamins intended to support the overall health of adult women. Its line of women’s multivitamins uses a combination of organic vitamins (whenever possible), fermented vitamins and minerals, enzyme-activated minerals, coenzymated vitamins, select vitamin forms and specially selected ingredients to create the most bio-accessible nutrients possible to meet your needs. Some also include methylated B vitamins, which are the active, ready-to-use forms of B vitamins your body can absorb and use more easily.

Ancient Multi - Women's

• Formulated specifically for women under age 40

• Provides 100% or more Daily Value (DV) of 14 essential vitamins and minerals, split into three daily doses to help support absorption and retention

• Contains iron, selenium, zinc and more to support prenatal health, postpartum health and healthy fertility

• Includes vitamins A, B, C, D, E and K in fermented, methylated or coenzymated forms designed to support overall healthy absorption

• Helps support healthy sleep, energy levels and thyroid health; also features multi-kingdom ingredients inspired by TCM (Traditional Chinese Method), such as Chinese yam root

• Ancient Multi - Women's Once Daily is also formulated specifically for women under age 40, but intended for those looking for a once-daily multi

Ancient Multi - Women's 40+

• Formulated specifically for women in their 40s and beyond

• Provides 100% or more Daily Value (DV) of 12 essential vitamins and minerals

• Includes vitamin D3 to support bone health and healthy immune system function, Vitamin K to support cardiovascular function, and methylated vitamin B12 to support healthy energy levels and cognitive health

• Includes antioxidant vitamins A, C and E to support healthy aging and healthy immune responses

• Features multi-kingdom ingredients inspired by TCM (Traditional Chinese Method), such as lycium berry and fo-ti root to support healthy sleep, thyroid health and healthy energy levels

• Ancient Multi - Women's 40+ Once Daily is also formulated specifically for women over age 40, but intended for those looking for a once-daily multi

Women’s 50+ Multivitamin

• This new multi goes beyond your typical multivitamin by combining comprehensive daily nutrition with targeted support for women in their 50s

• Delivers 21 essential vitamins and minerals with clinically validated organic ashwagandha root extract to support emotional balance, cognitive attention and relief from menopausal symptoms

• Includes two high-potency methylated B vitamins as well as amino acid chelated minerals for better digestion and uptake

Women's Fermented Multivitamin Capsules

• Vegan-friendly formulation for women of any age

• Featuring real food, sprouted and fermented ingredients, as this multi is powered by fermentation (making it more absorbable) — we ferment select ingredients on a farm owned by our co-founders so that we can ensure maximum quality

• Supports a healthy immune system, cognitive and neurological health, as well as healthy bones and joint health

• New and improved formulation for more targeted support

While the above are general multivitamins for women, Ancient Nutrition also carries some multivitamins that are designed for a certain life stage (such as a prenatal) or a particular health focus. Here are some of those:

Ancient Multi - Prenatal

• Multivitamin formulated specifically for women in their childbearing years, pre-pregnancy, during pregnancy and throughout lactation or breastfeeding

• Includes vitamins and minerals that are vital for women’s energy, immune system function, thyroid health and fertility in body-ready forms.

• Provides 100% or more Daily Value (DV) of 12 essential vitamins and minerals

• Features multi-kingdom ingredients inspired by TCM (Traditional Chinese Method), including organic ginger root extract that is packed with antioxidants and therapeutic compounds

Hair Growth Multivitamin

• Thicker, shinier, healthier hair starts with the right nutrients, and this formula is designed to help your body actually absorb them and support a healthy hair growth cycle in 3 months

• This peptide-powered blend helps fill nutritional gaps with 22 essential vitamins and minerals, including select methylated B vitamins for better absorption and select amino acid chelated minerals that are gentler on the stomach and highly bioavailable.

• Provides 100% or more Daily Value (DV) of 14 essential vitamins and minerals

• It includes a clinically validated solubilized keratin key ingredient that is shown to strengthen hair follicle health; it enhances shine and volume, giving hair a healthier, more vibrant appearance; and it has incredible benefits for your skin

Bone Health Multivitamin

Get strong, healthy bones from milk protein and 21 vitamins and minerals in this peptide-powered formula designed for maximum absorption

It includes a clinically validated milk protein ingredient that supports healthy bone remodeling by reducing markers of bone breakdown and promoting bone formation; it also helps maintain bone density for strong bones

It provides 21 essential vitamins and minerals, including methylated folate and B12 vitamins

Blood Sugar Multivitamin

• Delivers 21 vitamins and minerals plus targeted superfoods to support normal post-meal blood sugar, glucose metabolism and antioxidant balance

• Benefits include regulation of normal glucose metabolism, support of blood sugar management and cardiometabolic health, and a decrease of oxidative stress

• Includes 21 essential vitamins and minerals