What is The Best Multivitamin For Young Women in 2017? (20’s and 30’s)

What if I told you multivitamins could help you live longer?

When you think about it, it's not a stretch. Vitamins are a form of preventative care. They help with everything from heart health to anti-aging.

There are several vitamins marketed for women over 50, but it can be hard to know what products are best for women in their 20s and 30s. In this article, I'll look at what's important in and help you decide on the best multivitamin for young women.

Why Do You Need a Women's Multivitamin?

Multivitamins for women and men aren't that different. We all need most of the same nutrients to thrive. However, women need extra nutrients to remain healthy while menstruating, pregnant and breastfeeding.

What Should You Look for in a Women's Multivitamin?

Iron and calcium are vital for premenstrual women. Other important vitamins and minerals to include are folic acid, B-complex vitamins, and vitamin C.


Women lose a significant amount of iron every month through menstruation, so it's important to replenish your supply. This mineral is responsible for the production of red blood cells (source). Iron also carries oxygen to the blood.

A deficiency in iron can result in anemia. Anemia leaves you feeling tired since your blood cells aren't getting enough oxygen.

Adolescents who've just begun to menstruate and those who are vegetarian or vegan need to take special care to get enough iron too.

Men need 8 mg of iron a day, while women need more than double that amount: 18 mg daily. Pregnant women should aim for 27 mg per day.


Women reach their peak bone mass around 30 years of age, and afterward, our bones begin to deteriorate. Women also have a higher risk of osteoporosis. Women have a lower peak bone mass than men. Menopause also causes a rapid decrease in estrogen, which causes bones to deteriorate faster (source).

Taking a calcium supplement in your 20s and 30s lowers your risk of bone disease later in life.

Calcium is beneficial for those planning to get pregnant too. Research revealed that calcium supplements reduced the risk of hypertension during pregnancy, as well as adverse effects associated with high blood pressure.

A developing fetus also needs plenty of calcium to grow.

Pregnant women don't necessarily require more calcium, but they should be getting the recommended amount and consuming at least one food rich in calcium every day.

It's also important to get enough vitamin D, which aids in the absorption of calcium. Vitamin D also helps ensure you have enough phosphorus, another nutrient vital to bone health (source).

Folic acid

Folic acid or folate (also known as vitamin B9) encourages cell growth. It also reduces the risk of heart disease, depression, and even some forms of cancer (source).

Scientists agree that folic acid is an essential supplement for anyone planning to have children.

Folic acid can reduce the risk of congenital disabilities when pregnant. Multiple studies show that folic acid supplementation prevents defects in the spine, spinal cord, and brain.

Conversely, low levels of folate can lead to a higher chance of premature birth, lower birth weight, and fetal growth restriction, when the baby is severely underweight at birth.

You should take folic acid especially in the early weeks of a pregnancy and if possible, the weeks leading up to pregnancy. For this reason, the CDC recommends that all women of childbearing age take folic acid.

B Vitamins

B vitamins help improve your metabolism. It allows your body to process sugars, fats, and carbohydrates more quickly (source).

The common B vitamins in women's multi include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), B12, and of course, folate (B9).

Some people have used B vitamins to treat anxiety and depression. Take a look at one user's experience, and the B vitamins that he recommends:

Vitamin C

This citrus vitamin isn't just for colds.

Vitamin C has anti-aging properties too, like preventing wrinkles. Although many women in their 20s and 30s aren't worried about anti-aging yet, these are the years when preventative care is crucial.

Dr. Ashinoff from the Hackensack University Medical Center says that preventative action is the best way to prevent aging skin (source).

Protecting your skin from the sun with sunscreen, keeping it moisturized, and getting healthy vitamins and nutrients are the best steps you can take for youthful skin. Rather than products advertised as "liquid gold" or having Botox-like effects, antioxidant moisturizers with vitamin C and E have more scientific support (source).

Vitamin C also has even preventative properties and can reduce your risk of heart disease and extend your lifespan.

The Best Multivitamin for Young Women



Our rating

Naturelo's Whole Foods Multivitamin doesn't give you the minimum. This product packs in amino acids, enzymes, and tons of organic fruits and vegetables to help you get nutrients from their source.

Naturelo commits to a focus on quality ingredients and manufacturing practices. They produce their product in FDA-approved facilities and are GMP certified.

There are five different natural ingredient blends, including blends for brain, heart, and eye health. The only downside I see with this product is the high serving size, which is four capsules a day. The four-capsule serving size also makes Naturelo less cost-efficient.


  • 5000 IU vitamin A per serving (4 capsules)
  • 140 mg of vitamin C
  • 800 IU vitamin D3
  • 50 IU vitamin E
  • 90 mcg K2
  • Vitamins B1, B2, B3, B6, and B12
  • 14 mg iron
  • 200 mg calcium
  • 100 mcg iodine
  • 300 mg magnesium
  • Includes Coenzyme Q10
  • Includes an amino acid and enzymes blend
  • 23 whole organic foods


  • Serving size is four capsules a day
  • High price



Our rating

MegaFood's One Daily for Women only requires one tablet to get all your nutrient needs. They get all their ingredients fresh from sustainable, organic farms, and promise that each vitamin and mineral is from actual food.

MegaFood uses a trademarked slow process to manufacture their product. This "Slo-Food Process" is supposed to ensure the ingredients retain their maximum nutritional benefit.

With an affordable multivitamin that uses top notch ingredients and trustworthy manufacturing practices, it's hard to find fault with MegaFood. The company markets the product as gentle on the stomach. However, a few users complain that the supplement has given them gastrointestinal discomfort.


  • 2500 IU vitamin A per serving (1 capsule)
  • 60 mg vitamin C
  • 400 IU vitamin D3
  • 15 IU vitamin E
  • 75 mcg vitamin K
  • Vitamins B1, B2, B6, B12
  • 400 mcg folate
  • 9 mg iron
  • 4 mg calcium
  • 100 mcg iodine


  • Some users experienced an upset stomach
  • Low amount of calcium



Our rating

Women's Vitamin Code from Garden of Life is another brand that packs in the nutrients. Their supplement includes live probiotics, enzymes, and 22 raw organic fruits and vegetables, with an emphasis on the "raw."

Garden of Life uses special processing method that doesn't expose its ingredient to heat over 115° F. Traditional fermentation processes use heat in the early stages, but this process can cause the ingredients to lose some of their nutritional value.

One potential drawback is a high serving size. Manufacturers recommend taking two capsules two times a day for better absorption. This product also has relatively low amounts of calcium and iron, which loses some points in my book.


  • 6000 IU vitamin A per serving (4 capsules)
  • 60 mg vitamin C
  • 1000 IU vitamin D3
  • 30 IU vitamin E
  • 100 mcg vitamin K
  • Vitamins B1, B2, B3, B6, and B12
  • Folic acid
  • 21 mg calcium
  • 8 mg iron
  • 75 mcg iodine
  • 21 mg magnesium
  • 1 mg zinc
  • 1 gram of protein
  • Coenzyme Q10


  • Serving size is high
  • Pills are hard to swallow for some users
  • Not much iron or calcium



Our rating

Optimum Nutrition (ON) is well-known for their fitness supplements, but their women's multivitamin has also performed well.

This supplement advertises "40 female ingredients" and "17 specialty ingredients" but doesn't clearly disclose what they are. One of these ingredients is soy isoflavones, which boost estrogen activity in the body.

One minor concern is the high amount of riboflavin (B2). Opti-Women contains 20 mg of riboflavin while the recommended dose is 1 to 1.6mg per day. The excess riboflavin won't harm you, but it can make your urine appear bright yellow even if you're well-hydrated.


  • 5000 IU vitamin A per serving (2 capsules)
  • 250 mg vitamin C
  • 600 IU vitamin D
  • 100 IU vitamin E
  • 80 mcg vitamin K
  • B1, B2, B6, and B12 vitamins
  • 150 mg calcium
  • 18 mg iron
  • 600 mcg folic acid
  • Comes in 60 and 120-capsule sizes


  • Some users found the capsules hard to swallow
  • Excess riboflavin might cause bright yellow urine



Our rating

Rainbow Light Women's One includes the essential vitamins, many of them drawn from foods. Women's One uses a vegetable juice complex with kale, spinach, dandelion, and beet to boost your energy naturally.

They also use a unique blend of herbal ingredients for hormonal balance. Some of these ingredients include organic spirulina, dong quai, and red clover.


  • 5000 IU vitamin A per serving (1 capsule)
  • 120 mg vitamin C
  • 80 IU vitamin D3
  • 30 IU vitamin E
  • 100 mcg vitamin K
  • B1, B2, B3, B5, B6, and B12 vitamins
  • 800 mcg folic acid
  • 200 mg calcium
  • 6 mg iron


  • Doesn't have some of the essential minerals that competition does
  • High amount of riboflavin can change the color of your urine


Despite the higher cost, I'd go with Naturelo as the best multivitamin for young women. This supplement has beneficial amounts of iron and calcium. Their manufacturing processes are completely transparent and sound.

However, it's a close call with MegaFood's One Daily. For those hesitant about taking four pills a day, MegaFood is a great alternative. But if you're looking for the best quality, Naturelo is about as pure as it gets.

Helen Sanders

Chief editor here at Health Ambition, I’m a proud mother of two passionate about nutrition and ways to live healthier with more energy!

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