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3 Best Multivitamins for Adult Women

If you are looking for the best multivitamin for Women, then you’ve come to the right place!

I know what you’re thinking. What would a guy like me know about what health needs a woman requires? I am not a doctor or medical practitioner. The truth is I am a much better researcher than people give me credit for. By doing extensive research on other topics relating to health supplements, I have discovered that men and women share certain vitamin and whole food needs. But there are many other nutritional needs that women have depending on their situation, such as additional pregnancy vitamin needs that must be accounted for.

After analyzing numerous review and comparison sites, I have come to the conclusion that Whole Food multivitamins are the best and quickest way to absorb nutrients and vitamins for BOTH men and women. By using this bit of information as a building block, I was able to find and compare the additional vitamin needs for adult women. I will also include the best sources of information that I have found based on expert nutritionist recommendations.

To put this information to the test, I was able to narrow down the Best three Whole Food Multivitamins that women should be taking on a daily basis. This was done through additional analysis that took into account:

  • Recommended daily dose of essential vitamins for women
  • Nutritional needs during child bearing period
  • Dietary restrictions – a vegan diet can cause a deficiency
  • Use of artificial ingredients vs. natural sources

According to the Centers for Disease Control and Prevention, all adult women should consume daily amounts folic acid to reduce the chances of spina bifida and birth defects. Most birth defects occur early in pregnancy, so daily prevention steps should be taken.

Essential Vitamins for Women

In order to find the best multivitamin, we need to first identify the most important vitamins for a woman’s biological needs. After considering several sources (1) and nutrition articles (2), the most important essential vitamin sources are:
  1. Vitamin B9 (Folate): improves cell reproduction, memory, as well as brain health
  2. Antioxidant Vitamins (A, C, E): to fight free radicals, these fat-soluble antioxidants prevent aging as well as many diseases (eyes, heart, brain) while improving your immune system.
  3. Iron: essential for hemoglobin production. This protein is important for blood oxygen transportation through the body. Iron combined with Vitamin B12 prevents fatigue and fatal infections.
  4. Vitamin D + Calcium: essential for bone strength, cholesterol control, and decreased blood pressure.
  5. Vitamin K: essential for preventing blood clotting and heart disease. These vitamins can be found in green vegetables.

These were identified as the most important vitamins for adult women, but not the only ones. For the full list, we will reference the updated Daily Values as established by the Food and Drug Administration. According to the National Institute of Health, these are the essential daily intake values for each of the vitamins for Adult women and Pregnant Women.

Vitamin Type

Food Sources

Recommended Daily Allowance

For Adults

Recommended Daily Allowance

For Pregnant Women

Vitamin A

Carrots, Sweet potatoes, pumpkin

900 micrograms (µg)

1300 µg

Vitamin B1 (thiamin)

nuts and whole grains

1.2 milligrams (mg)

1.4 mg

Vitamin B2 (riboflavin)

Milk, dairy products, lamb, mushrooms

1.3 mg

1.6 mg

Vitamin B3 (niacin)

Fish, poultry, peanuts, green peas

16 mg

18 mg

Vitamin B5 (pantothenic acid)

Broccoli, sweet potatoes, mushrooms

10 mg

7 mg

Vitamin B6 (pyridoxine)

Acovado, Banan​as

1.7 mg

2 mg

Vitamin B7 (biotin) 

nuts, peas, broccoli, bananas

300 micrograms (µg)

35 µg

Vitamin B9 (folate)

Beets, Lentils, Peanut butter

400 micrograms (µg)

600 µg

B12 (cobalamin)

Eggs, Milk, fish

2.4 micrograms (µg)

2.8

Vitamin C

Citrus fruits, brussel sprouts

90 mg

120 mg

Vitamin D

Milk, Dairy, Salmon

20 micrograms (µg)

15 (µg)

Vitamin E

Asparagus, Vegetable oil

15 mg

19 mg

Vitamin K

Kale, Cauliflower

120 micrograms (µg)

90 (µg)

Iron

Eggs, bread, fish

18 mg

27 mg

Calcium

Milk, dairy

1,300 mg

1,300 mg

Magnesium

Whole wheat flour, spinach, leafy greens

420 mg

400 mg

Potassium

Avocado, sweet potato, banana

4700 mg

5100 mg

Selenium

Seafood, nuts, legumes, beans

55 µg

70 µg

These figures are based on a 2,000 calorie diet. One microgram equals one thousand milligrams. I highlighted in magenta the vitamins that were found to be the most important for women that are pregnant.

Check the Supplemental Facts

Not all Multivitamins are safe since these supplements are not regulated by the Food and Drug Administration (FDA) as a drug. They are primarily regulated as a food product. Be aware of supplements that promote too large of an energy increase. This could lead to painful side effects or disturbed sleep patterns.

The FDA has a website that shows how to read the Nutrition Facts. You basically start at the calories, serving size, and check the %DV (daily values) of some of the foods that you will consume for that day. It basically gives you the percentage (out of 100) that the food product will provide for each vitamin. Here is an example:

When it comes to multivitamin and whole food supplements, some products offer “proprietary blends” that you must be careful about. Some of these products list the ingredients in their blend and some do not. Transparency is key to being safe and knowing exactly what you will be receiving.

You generally want to avoid artificial flavors like Yellow 6, sucralose, and any other ingredient that comes from a lab. These ingredients make it hard for the body to absorb many of the essential vitamins and minerals.

This is where whole food ingredients can be very beneficial. The body contains synergistic molecules that work to absorb nutrients and spread it throughout the body. Raw ingredients that come from REAL Food grown in the ground are more quickly absorbed into the body than synthetic ingredients.

Top 3 Multivitamins for Women

Now comes the hard part of choosing which multivitamin provides the best nutritional mix. Some multivitamin supplements are much cheaper than others, but only offer the basic vitamins and not much extra in the form of probiotics and other nutritional herbs and adaptogens.

This also depends on the daily diet of the woman. For some women, they get the majority if not all of their vitamins from their food. Others will need the extra supplements to complete their diet and improve their overall nutritional.

I have scoured the internet for the best and top lists of multivitamins for women that contained whole foods. Some sites were just promoting products without much review and others just listed a bunch of great supplements in no particular order. I finally came across a site that thoroughly reviews multivitamins based on a scoring system that takes into account:

  1. Composition: the most effective mix and dosages of essential vitamins and minerals. This is 25% of the score.
  2. Potency of ingredients based on Optimal Daily Intake: 25% of the score.
  3. Bioavailability: these types of nutrients are easily absorbed by the body for amino acid and other complexes (25%)
  4. Safety: potential harmful additives and artificial ingredients (25%)

Altogether, these scores accumulate an Effectiveness score on a scale of 1-10, with 10 being the highest. This site is called Multivitamin guide and can be found here. While I agree with their top two Multivitamins, I am not completely sold on their third choice as well as the Usana healthpack.

I found numerous complaints about stomach cramp issues with the Usana product. This is because Usana healthpack contains a bunch of synthetic ingredients. For this reason, it should not be #4 on their list. The same goes for Douglas Labs Ultra Preventative X. It contains synthetic ingredients and dangerously high dosages of vitamins. For safety reasons, always start with the recommended dosage amount and compare to the recommended daily allowance table.

I have heard alot of rave reviews on various sites about another whole food multivitamin that was not reviewed on their product site and should be considered as high as #2. With that in mind, here is my top 3 Multivitamins for women and the reasons why:

3. Xtend Life Total Balance for Women

Total Balance for women provides a number of essential natural vitamins, minerals, antioxidants and herbs for women at safe doses. It was highly ranked at #2 on the Multivitamin guide site with an overall score of 9.6. However, upon closer inspection, I noticed they have "other" artificial ingredients such as maltodextrin and dextrose. This is a shame because they have some really great amino acid blends, enzyme blends, eye health blends, as well as other probiotics. They use more expensive natural ingredients, so it has great potency and absorption. The price is a little high, but not too bad for everything that you get.

2. Garden of Life: Mykind Organics Women's Once Daily

Garden of Life, LLC has been in the game for a long time and is based in West Palm Beach, Florida. I noticed that the Multivitamin guide site didn't even review this product. They reviewed the Vitamin Code product, which is a lesser potent multivitamin that uses some synthetic ingredients. Upon inspection of their supplemental facts, all of the essential vitamins are natural and at safe dosages. They are pretty low on calcium and magnesium, however. Besides all of the vitamins coming from natural organic Non-GMO sources, they have an organic blend that combines different antioxidants and adaptogenic herbs, super foods and minerals. The "other" ingredients are all based on organic alternatives that are safer to consume. It has no artificial preservatives, sweeteners or titanium dioxide. By cutting out synthetic ingredients completely (a costly manufacturing process), I believe this whole food multivitamin supplement should come in second.

1. Naturelo Whole Food Multivitamin for Women

What separates Naturelo from the rest is not just their use of all organic natural ingredients, but their transparent and certified process of creating a natural supplement. This process is free of soy, corn, dairy, gluten, and peanuts. They are one of few manufacturers to operate an FDA-certified and GMP certified facility. It is one of the highest standards to maintain in addition to being Organic and non-GMO certified. Their all-natural process has resulted in some of the fastest absorbing vitamins and nutrients ever seen in a multivitamin supplement. If you want to read more about everything natural that Naturelo has to offer, you can get that information on their "About us" site page here.

I included a sample of the supplemental facts to illustrate how this product differs from the other ones. I highlighted in orange some of the vitamins that are lacking in this product, but those can easily be made up through a diet of natural dark leafy greens. Some of these are included in the Blends that are highlighted in yellow on the right side of the supplemental facts. They include an Organic Fruit and vegetable blend, Digestive Enzyme Blend, Brain Health Blend, Heart Health Blend, and Eye Health Blend. 

Each blend lists the ingredients and dosage amount. Some supplements don't even list the ingredients in their proprietary blend, because many of them have synthetic ingredients. This level of transparency is what makes this product stand out from the others.

The use of all natural organic food for supplements is an expensive process, which usually translates to a more expensive end product. Naturelo has succeeded in creating a great recipe that is also cost-effective for the customer. 

Final Thoughts

No matter which multivitamin supplement you choose, always consider the vitamin amounts that you are getting from your daily food diet first. There are plenty of apps that can calculate your calories and track them daily. Then gradually decide which multivitamin will provide safe and healthy doses of everything your body needs. This requires some research to avoid those with synthetic ingredients as much as possible.

Synthetic ingredients can lead to numerous health problems and make certain chronic diseases even worse. Always consult your doctor and nutrition expert before taking any new supplement with high vitamin dosages.

I hope that you are now well-informed on the process of finding the BEST whole food multivitamin supplement for your needs. I will continue to strive to provide the latest and greatest information on what supplements you can trust and which ones to avoid.

Until next time, stay happy and actively energetic!

12 thoughts on “3 Best Multivitamins for Adult Women

  1. Great article. So informative. I personally don’t take any multi-vitamins. There’s comfort in knowing that If the time comes where I will need them, I will definitely coming back to you site.
    Thanks for sharing

    1. Patty,
      Thanks for your feedback! Everyone needs their daily dose of vitamins since we are only human and don’t always eat healthy. I will strive to continue to bring you great info on new natural foods and recipes. Come back soon!

  2. Daniel,
    I really appreciate the time you have taken to create this information for us women. I am approaching an age where there are so many changes going on that I definitely don’t like.
    I wish I had this type of information when I was growing up so that I could have been taking better care of myself and have a jump start on the aging process. Especially diet and exercise.
    I include a vitamin in my daily routine, but I never really knew exactly what I should look for. I have been taking a popular over the counter one.
    I have had concerns since it is not FDA approved. I absolutely love the amount of information and the depth of detail you have provided here. I am going to check out Naturelo now. Just the fact that it is FDA certified has me wanting to buy it. The fact that it consist of all organic ingredients was what seals the deal.

    1. Lee Ann,
      Thanks for the kind comments! I’m glad you were able to learn something new and be more aware of what you are taking. I too was a victim of buying cheaper supplements not knowing about synthetic ingredients. Those dosages are limited for a reason. Too much of those ingredients can be toxic. Check back later for more info or subscribe if you want. I’ll try to create some new freebies coming soon.

  3. Hi Daniel – The content you’ve provided here is so useful! I’ve actually never thought about the effectiveness of a vitamin and doing research before buying vitamins on how healthy they are. I will check out the vitamins you’ve listed here and keep your tips in mind whenever I buy vitamins.

    1. Christen,
      Glad I could help! We definitely have to watch out for our health. It will pay off in the long run. Check back soon as I have some new content I’m working on that will also be helpful. Thanks!

  4. Daniel this article was really helpful! I am usually pretty adamant about what nutrients I get in my vitamins, but haven’t researched all of the extra ingredients that might not be so healthy. Here’s to more energy!

    1. Stacie,
      Glad it was helpful! Research always helps us get better. It’s tough when so many brands all claim to be the best and “safe” for you. Check back soon for more helpful articles.

  5. Very good article on multivitamins. This is something very important in our daily life as they play an important roles in bodily functions. I highly recommend it to everyone.
    Thank you

    1. Hemant,
      Thanks for the kind comments. I’m glad you found it to be helpful. I also have an article on the Best Multivitamin for Men. Check back for more helpful content soon!
      Thank you

  6. This is extremely informative. Thank you for taking the time to research on this topic and put this article together. I have learned so much. I am sure many others can also benefit from reading your article. I am very much into natural remedies and products. I will bookmark your article for the future read. The list you put together along with the information is very helpful. I will definitely buy from you when the time comes. You can expect me to visit your site regularly. Thank you for sharing. keep up with the good work.

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