How to choose
Start by asking what you're actually missing — a multivitamin is insurance, not a substitute for food. If you menstruate, iron and folate matter; if you're postmenopausal, you generally need less iron and should focus on calcium and vitamin D for bone health; if you're plant-based or over 50, prioritize B12. Avoid products with mega-doses of fat-soluble vitamins, and be wary of gummies that quietly leave out iron and minerals.
If you can, get a sense of your actual gaps first — a clinician can check vitamin D, ferritin (iron stores), or B12 rather than guessing. Vet any product with the Supplement Trust Scorecard.
Frequently asked questions
Do women really need a multivitamin?
Many women get most nutrients from a varied diet and don't strictly need one. A multivitamin is most useful for filling specific gaps — for example, iron and folate for those who menstruate or could become pregnant, B12 for plant-based diets or older adults, and vitamin D for many. Testing for actual gaps beats guessing.
What should be in a women's multivitamin?
The nutrients with the clearest case are vitamin D, B12, folate, iodine, and — depending on life stage — iron and calcium. Doses near 100% of the daily value are usually plenty; mega-doses of fat-soluble vitamins (A, D, E, K) can build up and aren't better.
Do women over 50 need a different multivitamin?
Often, yes. After menopause the need for iron usually drops, so many '50+' formulas contain little or none, while calcium and vitamin D become more important for bone health. B12 absorption can also decline with age.