Eating a well-balanced diet that includes a variety of fruits and vegetables, whole grains, healthy fats, and protein sources is the best way to get the nutrients women need. However, if you are unable to eat certain foods, follow a restrictive diet, have a known nutrient deficiency, have increased nutrient needs, or have underlying medical conditions that affect nutrient absorption, supplements can help bridge any nutrient gaps.
You can’t compensate for a poor diet with supplements; however, there are times when adding a supplement to a woman’s diet is helpful, according to Jamie Adams, MS, RDN, LDN, owner of Well Nourished Mamas. Women have increased nutrient needs during certain phases of life, such as when they are trying to conceive, pregnant, breastfeeding, and during perimenopause and menopause. During these times, supplements can be helpful to meet those elevated needs.
The type of supplement a woman needs depends on her individual diet, health status, and stage of life—we have more information on what exactly that means here. To select the best supplements for women, we prioritized those with appropriate dosages, high-quality ingredients, and internal or third-party testing for assurance. In addition to extensive research, we surveyed over 60 adults to gather feedback on the taste, texture, and convenience of multivitamins. Remember that the best way to determine supplement needs is to work with a healthcare provider or registered dietitian to identify nutrient gaps and determine if a supplement can help.
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
FullWell
Servings Per Container: 30 | Dose: 8 capsules | Form: Capsule | Active Nutrients: Many | Third-Party Tested: Yes
Best choice if you are pregnant or trying to get pregnant.
FullWell Prenatal contains many of the essential nutrients to support a healthy pregnancy in forms that are easily absorbable and well-tolerated by pregnant women. This multivitamin was created by women’s health registered dietitian Ayla Barmmer, who was on a mission to create the supplement she couldn’t find when working with women to support fertility and preconception, pregnancy, and the postpartum period.
In addition to providing an optimal level of vitamin D for pregnancy, FullWell’s prenatal vitamin includes more than half the recommended amount of choline, which is rarely found in a prenatal at this level. It also contains chelated minerals—minerals bound to amino acids—that your body may absorb more easily. We also like that it contains the active forms of B vitamins, which is important for some people who have a gene mutation that reduces the ability to absorb vitamins like folate.
We appreciate that FullWell sources quality ingredients and has rigorous third-party testing to ensure the safety of its supplements.
Omega-3s are not included in this multivitamin because these nutrients are more stable when taken separately. FullWell’s prenatal also does not contain iron, which some people may need to supplement during pregnancy. Since iron needs vary from individual to individual, it is important to work with a healthcare provider to verify whether or not you would benefit from an additional iron supplement and, if so, how much to take.
Ritual
Servings Per Container: 30 | Dose: 2 capsules | Form: Capsule | Active Nutrients: Many | Third-Party Tested: Yes
Best option for those who just gave birth or are still breastfeeding.
After you have a baby, it’s recommended that you continue to take a multivitamin specific to this phase of life. While you can continue with a prenatal, switching to a postnatal supplement like Ritual’s Postnatal Multivitamin can offer some additional benefits.
Ritual’s Postnatal Multivitamin contains important nutrients to support both the mother’s recovery and the baby’s growth and development. It contains 10% of the recommended amount of choline for breastfeeding mothers, as well as iodine and omega-3 fatty acids, all of which support the baby’s brain development.
Ritual vitamins are vegan and made with 15 ingredients that are 100% fully traceable from supplier to finished product, with extensive information about each ingredient available on the website. This supplement scored high points in our multivitamin survey for its easy-to-swallow design and its fresh, minty taste and smell.
The supplement also contains 2,0000 IU of vitamin D, which may or may not be enough to support a baby’s vitamin D needs through breast milk alone. It is always best to check with your healthcare provider on the specific dose for your individual needs. While the current American Academy of Pediatrics (AAP) guidelines recommend that breastfed infants receive 10 mcg (400 UI) of vitamin D supplement drops per day, high-dose maternal supplementation may be an effective alternative to delivering adequate vitamin D to the baby.
Amazon
Servings Per Container: 30 | Dose: 1 softgel (2,000 IU) | Form: Softgel | Active Nutrients: D3 | Third-Party Tested: Yes
Best for all women but especially important for women of childbearing age. Also important for those who don’t get much sunlight.
There are several quality vitamin D supplements available on the market, but we like the HUM Here Comes the Sun D3 since it provides 2,000 IU in one small, easy-to-take softgel. Sun exposure is our main source of vitamin D since it is found in very few foods. However, with less time spent outside and with sunscreen use, it can be hard to get enough, even if you do live in a place that has year-round sunshine. A recent small study suggests that sun exposure may not be enough to correct deficiency. It’s estimated that at least 30% of the U.S. population is vitamin D deficient, and many more are considered vitamin D insufficient (with blood vitamin D levels <30nmol/L).
“Vitamin D is important for young women reaching their peak bone density, as well as women over 30, as that is when we tend to start losing bone mass,” says Adams. Low vitamin D is also associated with an increased risk of preterm birth, preeclampsia, and gestational diabetes, and it has been shown to play a role in fertility, so it’s especially important for women of childbearing age. It’s also known to play a role in immune health, and emerging research suggests that it may reduce the risk of complications from diabetes, cancer, and cardiovascular disease.
This supplement is vegan and top-eight allergen-free, making it a good choice for most people. It’s also non-GMO, gluten-free, and free from any artificial colors or sweeteners.
While the recommended dietary allowance (RDA) is 600 IU for most adults, emerging research suggests that we may actually need 2,000 IU to maintain adequate stores for health benefits beyond just bone health. Even more may be needed in the short term to correct a deficiency. Note that this supplement has 2,000 IUs per serving.
Amazon
Servings Per Container: 60 | Dose: 1 capsule (25 mg) | Form: Capsule | Active Nutrients: Iron bisglycinate | Third-Party Tested: Yes
Best for women who are in their menstruating years, as well as during pregnancy.
If you’re looking for an iron supplement, we recommend Thorne’s Iron Bisgylcinate because it is NSF Certified for sport and is a well-tolerated form.
Women have higher iron needs than men during menstruating years, and it can sometimes be difficult to get enough through diet—especially if following a vegan, vegetarian, or primarily plant-based diet. Menstruating athletes, and pregnant people, in particular, have even higher iron needs. However, the most common type of iron supplement—ferrous sulfate—is known to cause digestive problems, including constipation, diarrhea, and nausea, leading many people to avoid iron supplements.
The form in this supplement—iron bisglycinate—is well tolerated, which is why we recommend Thorne’s product. It provides 25 milligrams (139% Daily Value) per capsule, which research shows is an adequate and safe amount for preventing iron deficiency anemia in pregnancy, so it is likely a good choice for most women.
Thorne’s Iron Bisglycinate is also gluten-free, soy-free, and dairy-free.
If you’ve been diagnosed with an iron deficiency, the dosage in this supplement may not be enough. It’s important to include iron in your diet and to speak to a healthcare professional about the appropriate iron supplement dosage to correct this deficiency.
Walmart
Servings Per Container: 120 | Dose: 2 tablets (200 mg) | Form: Tablet | Active Nutrients: Magnesium lysinate glycinate | Third-Party Tested: Yes
Best for women who have PCOS or experience PMS. Also may be helpful during pregnancy or menopause.
Doctor’s Best High Absorption Magnesium has 200 milligrams of magnesium lysinate glycinate (48% Daily Value) per serving. It’s third-party tested for labeling accuracy, purity, and potency. It’s also non-GMO and gluten-free.
Magnesium is an essential mineral for women and may play a role in managing symptoms of polycystic ovary syndrome (PCOS), premenstrual syndrome (PMS), pregnancy, and menopause. It also plays an important role in bone density and heart health. While it’s possible to consume enough magnesium by eating a variety of plant foods like leafy greens, beans, nuts, and seeds, up to 15% of all women don’t consume enough, and nearly 20% of younger women (ages 18-22) are magnesium deficient.
Magnesium supplements have been shown to reduce the risk of many pregnancy complications as well as reduce leg cramps, a common symptom during pregnancy. They may also support bone health and blood pressure in postmenopausal women.
Keep in mind that there are many different forms of magnesium supplements, and the right form will depend on your individual needs. For many women, magnesium lysinate glycinate may be a good option as it’s less likely to cause the laxative effect that some other forms of magnesium supplements do.
If you’re looking for a more detailed breakdown of the different forms of magnesium, this article focuses specifically on the best magnesium supplements.
Amazon
Servings Per Container: 33 | Dose: 3 softgels (500 mg) | Form: Softgel | Active Nutrients: Phosphatidylcholine | Third-Party Tested: Yes
Best for pregnant, breastfeeding, and postmenopausal women.
Now Foods Lecithin softgels contain 500 milligrams of phosphatidylcholine and are third-party tested. Choline supplements come in various forms, including phosphatidylcholine, which is choline attached to a phospholipid (a lipid (fat) that contains phosphorus) from soy lecithin or egg yolk. This form may be better absorbed and may lead to fewer possible side effects than some other types of choline supplements.
Choline is an essential nutrient that’s received more attention in recent years, particularly for pregnant, breastfeeding, and postmenopausal women. Choline plays an important role in a baby’s brain growth and development and may reduce the risk of neural tube defects and other birth defects, so choline needs are higher when a woman is pregnant or breastfeeding. Some research suggests that postmenopausal women may need more choline as well due to lower estrogen levels since estrogen plays a role in choline production in the body.
The two best food sources of choline are beef liver and eggs, though you can get some from soybeans, beef, chicken, and fish. Because most people don’t eat enough choline-rich foods, supplements may help fill those gaps, particularly for those in life stages that bring increased needs. It is important to note that the body also produces its own choline, so deficiencies in healthy, non-pregnant women are rare.
We also like that this supplement is made without gluten and is dairy-free, corn-free, egg-free, kosher, and halal, making this a good choice for a variety of dietary needs.
These contain soy lecithin, so they might not be safe for someone with a soy allergy.
Amazon
Servings Per Container: 90 | Dose: 2 softgels | Form: Softgel | Active Nutrients: Omega-3 fatty acids (EPA & DHA) | Third-Party Tested: Yes
Best for women who don’t regularly consume fish, especially while pregnant.
If you don’t regularly consume fish, you may benefit from a supplement. We like New Chapter’s Wholemega because it contains different omega-3 fatty acids and is third-party tested.
There are well-established benefits for women of eating fish, especially fatty fish that are rich in omega-3 fatty acids, EPA, and DHA, which have anti-inflammatory properties. Omega-3 consumption is linked to reduced risk of cardiovascular disease and type 2 diabetes, and it supports eye, brain, and hormonal health. It also supports a healthy pregnancy and a baby’s brain development.
This supplement is made from wild Alaskan salmon that is sustainably sourced. In addition to the EPA and DHA, it also contains astaxanthin, an antioxidant found in salmon. It’s certified gluten-free, and all of its contents are NSF-verified.
Omega-3 or fish oil supplements are generally safe for most people, with the exception of some who are taking blood-thinning medications, so if you take a blood thinner, check with your healthcare provider before starting with a supplement.
Keep in mind that this is made from fish. Plant sources of omega-3 fatty acids (such as chia seeds, flaxseed, and walnuts) typically contain omega-3 as ALA, which the body can convert into EPA and DHA, but only in small amounts. One exception is algae, which contains high amounts of both DHA and EPA and can be taken in supplement form, especially if you are following a vegan or vegetarian diet.
Amazon
Servings Per Container: 100 | Dose: 1 tablet (500 mcg) | Form: Tablet | Active Nutrients: Vitamin B12 (as cyanocobalamin) | Third-Party Tested: Yes
Best if you follow a vegan or vegetarian diet.
Vitamin B12 is mostly found in animal-based foods, so we recommend a B12 supplement for vegetarians, especially vegans. Nature Made B12 provides 500 micrograms of B12 as cyanocobalamin and is vegan-friendly and USP-verified. One bottle contains 200 tablets at a low price point, so this purchase lasts a long time, and the cost comes out to just a few pennies per dose.
It is important to note that supplemental vitamin B12 is absorbed differently from B12 from whole foods, and the absorption rate of supplements decreases as the dose increases. A 500-microgram dose such as this one has an absorption rate of about 2%, ultimately providing your body with about 10 micrograms of B12. The recommended supplement dosage of vitamin B12 is highly individualized, but high doses of vitamin B12 do not appear to have adverse side effects, so there is no established Tolerable Upper Intake Level (UL).
While there are various forms of B12 supplements available, including methylcobalamin and cyanocobalamin, research shows that they are similarly effective in preventing and correcting B12 deficiencies when taken orally.
There are certain medications that can interact with B12 supplements, including proton pump inhibitors and metformin, so be sure to check with a healthcare professional if you are taking any medication.
Amazon
Servings Per Container: 60 | Dose: 1 tablet | Form: Tablet | Active Nutrients: Many | Third-Party Tested: Yes
Best option if you prefer to take one supplement over individual nutrients.
If a healthcare provider recommends a multivitamin, several factors should be considered to find the best multivitamin for your needs, such as taste, texture, smell, and other factors that will encourage you to take it daily. Overall, we recommend Garden of Life mykind Organics Women’s Once Daily Multi. It is a single serving per day, is made from organic whole foods, and is NSF-certified. We found this tablet to be mostly neutral in taste, and while it is on the larger side, it has a smooth coating for easier swallowing. Additionally, this multivitamin is certified vegan, gluten-free, kosher, and non-GMO verified.
Some of the notable ingredients in this supplement are vitamins A, C, D, and Bs. It also contains an organic food blend that includes holy basil leaf, moringa leaf, cherries, blackberries, broccoli, ginger, and more. Holy Basil is an adaptogen, and while the research is not very strong and this supplement hasn’t been studied long-term, there is some evidence of it lowering blood sugar levels and reducing total cholesterol in older adults with metabolic disease.
It is worth noting this multivitamin is not high in iron and does not contain calcium. Therefore, it may not be the best fit for someone looking for a multivitamin specifically for these nutrients.
It is important to check the ingredients to ensure that none may cause an allergic reaction or interact with a medication. A healthcare provider can help address any concerns or questions about specific ingredients.
Amazon
Servings Per Container: 28 | Dose: 3 tablespoons (20 g) | Form: Powder | Active Nutrients: Collagen peptides from bovine and Vitamin C | Third-Party Tested: Yes
Best if you want a supplement to support skin, hair, nails, and joints.
While there are many collagen supplements on the market, we love Vital Proteins Collagen Peptides because this product is NSF Certified for Sport and contains collagen types I and III to support skin, hair, and nails.
Collagen is a major component of our skin, muscles, tendons, cartilage, and bones.“Unfortunately, we produce less collagen as we age, which can result in more wrinkles and poor skin texture,” says Shushy Rita Setrakian, MS, RDN. While further research is necessary, there is some evidence that collagen supplements can improve hair and nail strength, skin elasticity and wrinkles, and joint pain.
Vital Proteins provides 20 grams of collagen per serving and also contains vitamin C and hyaluronic acid, two other nutrients that can improve the appearance of your skin. This product is also grass-fed, pasture-raised bovine, certified kosher, and free of gluten, dairy, and sweeteners.
The unflavored option tastes a bit milky, which may not fit your taste preferences. We also found that it dissolves better in hot liquids and can be mixed into other flavored beverages to mask the taste.
Calcium is a common supplement recommended for women because of its role in bone health, with the thought that calcium supplements may reduce the risk of bone fracture, especially in older women. However, an analysis of several studies found that the risk of calcium supplements—particularly related to increased risk of calcification of the arteries and increased risk for cardiovascular disease—outweighs the small potential (but not proven) benefits related to bone density and fractures.
Calcium may be best obtained through diet rather than supplements, and calcium needs can be met whether or not you eat dairy. While cow’s milk, yogurt, and cheese are good calcium sources, it’s also found in fortified soy milk, fortified orange juice, sardines, tofu, canned salmon with bones, soybeans, fortified breakfast cereals, and some vegetables.
There may be certain cases where calcium supplements can be helpful, so if you’re concerned about your calcium intake, please consult with your healthcare provider.
If you’re of childbearing age, FullWell’s prenatal vitamin is a good choice to support fertility and preconception needs, pregnancy, and even postpartum healing and breastfeeding. If you eat a balanced diet without any restrictions and are not in a time of increased nutrient needs, you may simply need a vitamin D supplement—we recommend HUM Here Comes the Sun.
Supplements can be helpful for women with increased nutrient needs or known nutrient deficiencies or for women who are unable to obtain adequate amounts of certain nutrients from their diets. In many cases, a simple blood test can help identify a nutrient deficiency, but in others, it requires looking at your diet and individual needs. Just because a particular supplement is marketed towards women doesn’t mean you actually need it.
Some women are more likely to benefit from a supplement, including:
Those following restrictive diets: Those who follow vegetarian or vegan diets will need to supplement their diets with vitamin B12 and possibly other nutrients, such as iron and calcium, through fortified foods or supplements. Those who are eliminating other foods or food groups may also need to supplement to meet nutrient needs.
Pregnant and breastfeeding people: Nutrient needs during pregnancy and breastfeeding are elevated, and research shows that most women don’t meet these needs through diet alone. Prenatal vitamins and other vitamin supplements are effective at reducing the risk of birth defects and supporting a healthy pregnancy.
Women of childbearing age: “I often recommend women of childbearing age take a prenatal vitamin,” says Adams. She adds that around 45% of all pregnancies are unplanned, and many women don’t realize they are pregnant until a few weeks or even months along. “Nutrients such as folate, choline, iodine, and DHA are essential to prevent neural tube defects and the overall health and development of the baby as early as the first day of conception,” she explains.
Menstruating athletes: Iron needs are elevated for women during their fertile years. Athletes also have higher needs, and when you combine the two, it can sometimes be difficult to meet those elevated needs through diet.
People with reduced nutrient absorption: Certain medical conditions, especially those that involve the digestive tract, can lead to reduced nutrient absorption. Certain medications can also contribute to poor absorption. In those cases, supplements can be helpful to meet total nutrient needs.
Whether you will benefit from a supplement or not is highly individual and depends on your diet, lifestyle, health status, and whether you take certain medications. It’s important to review any supplements you’re considering with a healthcare provider to ensure that they are safe before taking them.
While most vitamin and mineral supplements are well tolerated (if taken in appropriate doses), there are some people who might not benefit from supplementation and others who need to take caution with certain supplements, such as:
People who eat a well-balanced diet. If you eat a varied diet that is rich in fruits, vegetables, whole grains, nuts or seeds, dairy, and a mix of protein-rich foods like beans, fish, tofu, poultry, and meat, you are likely meeting your nutrient needs through diet. One exception is vitamin D, which can be difficult to obtain through food in adequate amounts. Vitamin D can be synthesized internally from UV rays on your skin; however, those with limited sun exposure or those who live in more northern regions during cooler months may be at risk for vitamin D deficiency. Therefore, a great number of people may benefit from vitamin D supplementation.
Those with sensitive stomachs. Iron, which can be supplemented on its own and is found in many combination vitamins like multivitamins, may cause constipation, diarrhea, nausea, or other digestive upset in some individuals. Other supplements like protein powder may also affect you if you have a sensitive stomach.
People with certain underlying medical conditions. Some supplements can make medical conditions worse and interact with medications, so it’s best to check with a healthcare provider before starting with any supplement if you take medications.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers such as: USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
Our nutrient needs vary based on factors such as age, genetics, health status, environment, and activity level. Therefore, we recommend working with a healthcare provider to determine if you need to supplement and, if so, with what nutrients.
While the U.S. Food and Drug Administration (FDA) has established good manufacturing practices for dietary supplements to ensure products contain their listed ingredients in the amounts claimed and are free of contaminants, companies are responsible for meeting these requirements independently. Therefore, the FDA will only investigate a multivitamin if someone reports it has caused harm.
Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, Clean Label Project, and Informed Choice, among others. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.
Most vitamin and mineral supplements come in a variety of forms. In some cases, such as vitamin D, there is one form (D3) that is recommended. In other cases, such as magnesium, the best form for you may depend on your specific goals and health status. We recommend discussing the best form of each supplement with your healthcare provider.
It is essential to read the ingredient list and nutrition facts panel of a supplement carefully to know which ingredients are included and how much of each one relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
In general, it is best to choose vitamin and mineral supplements to suit your individual needs. We recommend working with a healthcare professional to determine your individual needs and if supplementation is indicated.
Each supplement discussed in this article has a different RDA. Please review those amounts discussed within each of the individual supplement recommendations.
It’s important to ensure that you aren’t taking more of any individual nutrient than the tolerable upper limit established by the National Institute of Health Office of Dietary Supplements. Some nutrients, such as fat-soluble vitamins A, D, E, and K, can be stored in fat tissue and can be dangerous when consumed in excess through supplementation. Minerals such as iron, calcium, iodine, magnesium, selenium, copper, molybdenum, and manganese can also lead to serious side effects if consumed in excess.
Whether it’s a multivitamin like a prenatal or postnatal supplement or an individual nutrient, you can ensure that your supplement does not exceed those upper limits by running your supplement by your healthcare provider.
We also consulted with these dietitians for their input on supplements for women:
Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian who has a master’s degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps women in all stages of life, from pregnancy and postpartum to women with young and grown children, ditch diets and learn to eat foods that help them feel their best and work towards their health goals.
Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.
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