Recommended multivitamins for women by top experts
Choosing a multivitamin isn’t a one-size-fits-all situation, especially when you’re managing work, workouts, and the occasional brunch with avocado toast. Our recommended selections for 2025 have been reviewed by health professionals and dietitians to ensure they effectively support your needs: energy, immunity, bone health, and more.
- Thorne Women’s Multi 50+: This formulation is crafted for women over 50, packed with readily absorbable B vitamins to boost energy and methylated folate for enhanced absorption. Free from unnecessary additives — just pure support tailored to your evolving requirements.
- Garden of Life Vitamin Code Women: A wholefood-based choice perfect for organic enthusiasts. It features probiotics and enzymes to keep your gut as content as a kangaroo in a field of lettuce.
- Nature Made Multi for Her: Budget-friendly and straightforward, this option addresses the essentials with iron, calcium, and vitamin D. It’s an ideal starter for women seeking dependable support without unnecessary complexities.
- Ritual Essential for Women 18+: With a streamlined design and transparent ingredient sourcing, this favourite from Australia includes omega-3s and vitamin D3, all contained in a delayed-release capsule that is gentle on the stomach — say goodbye to fish oil burps mid-yoga.
- Elevit Women’s Multivitamin: A trusted choice among many Australian women, this locally available option includes all the basics plus iodine and iron, making it a great selection for women planning a pregnancy or simply needing an extra boost daily.
“A quality multivitamin should complement a balanced diet, not replace it,” states accredited dietitian Lisa Donaldson. “Seek out forms that your body can easily absorb, and always review the label for dosage that aligns with your specific needs.”
Whether you’re riding waves or meeting deadlines, a suitable multivitamin can help keep your body performing at its best. Just keep in mind — no supplement can substitute for a poor diet, so keep those veggies coming as well.
Essential nutrients to consider in a women’s multivitamin
When browsing through the supplement aisle or scrolling online, it’s easy to feel overwhelmed by labels boasting about “complete formulas” and “daily essentials.” However, not every vitamin merits shelf space. For Australian women, there are several key nutrients that truly enhance energy, immunity, and overall health.
- Iron: Particularly vital for premenopausal women, iron helps combat fatigue and supports oxygen transport in the bloodstream. If you’re feeling more sluggish than a Monday without coffee, low iron could be the issue. Just ensure your multivitamin offers a form like ferrous bisglycinate — it’s gentler on the digestive system and absorbs effectively.
- Vitamin D: Even in sunny Australia, numerous women don’t obtain adequate vitamin D, especially in winter or if they spend most of their time indoors. It’s essential for bone health, mood regulation, and immune assistance. Look for D3 (cholecalciferol), the most potent form.
- Calcium: Bone health should concern not just the older population. Women in their 20s and 30s should begin strengthening their bones now to prevent issues later on. If your diet lacks dairy or greens, a multivitamin with calcium can help bridge that gap.
- Folate (Folic Acid): Critical for cell growth and particularly significant if you’re planning for a baby. Methylated folate is the best option — it’s more easily utilized by your body, even if you carry a common MTHFR gene variant (and yes, that’s a real term, not a curse).
- B Vitamins: Consider these your energy team. B12, B6, and riboflavin aid in converting food into energy and supporting cognitive function. If you feel consistently fatigued or stressed, B vitamins could be your new allies.
- Magnesium: This often-overlooked mineral supports muscle function, enhances sleep, and even lifts mood. If you’re experiencing cramps after Pilates or tossing and turning at night, magnesium might be what you need.
- Omega-3s: While not a standard ingredient in all multivitamin formulations, certain premium options offer DHA and EPA — the fatty acids that benefit brain, heart, and hormonal health. Extra points if sourced from algae oil for the plant-based consumers.
- Iodine: Essential for thyroid health, especially during pregnancy. Much of Australia’s soil is low in iodine, so even with a well-rounded diet, supplementation may be beneficial.
“Nutrient requirements for women vary with age, lifestyle, and even the season,” points out dietitian Lisa Donaldson. “The best multivitamins are tailored to specific needs, not generic solutions. Don’t just grab what’s discounted — examine the label and ensure it aligns with your requirements.”
Before you toss a bottle into your cart, consider what your body truly requires. Whether you’re lifting weights or managing little ones, the right combination of nutrients can help you navigate life’s challenges like a pro — no crashes, just health.