Your Guide To Multivitamins For Women

Women's bodies have unique nutritional needs that differ from men's and change significantly throughout life^1,2. From puberty and pregnancy, to postpartum and menopause, specific vitamins play a vital role at each stage of a woman’s life. Alongside a healthy lifestyle and balanced diet, nutrients and vitamin supplements (like multivitamins) can help fill nutrition gaps, with different options tailored to support varying needs.

Keep reading to learn more about what vitamins women should take (or ensure they achieve through diet), their benefits and when to take them.

Different types of women’s vitamins

Chances are you’ve come across women’s supplements, like multivitamins, on the shelf at the pharmacy or supermarket, but several different vitamins play a key role in supporting women’s health. Let’s take a look at some of the vitamins that are central to women’s wellbeing.

Women’s multivitamins

Multivitamins that are specifically formulated for women can help to support their general health and wellbeing. For instance, a women’s multivitamin with iron can help to support iron needs during menstruation and pregnancy³. But besides these requirements, women’s multivitamins often contain various combinations of vitamins and minerals to support different nutritional needs. So it’s important to know whether a supplement is right for you.   

Energy vitamins for women

It’s not uncommon for women to experience varying energy levels throughout the day, from super productive mornings through to that afternoon slump. While diet, exercise and quality sleep play a key role in maintaining energy⁴, it can be helpful to incorporate specific vitamins and nutrients so you don’t feel like you’re running on empty⁵.

B vitamins and folic acid are often used to support energy production and overcome fatigue^4,6, which is why these ingredients are often used in energy supplements.

Hair growth vitamins for women

Many women enjoy having a beautiful, thick mane of hair. But like men, women can also experience hair thinning as they age⁷. The good news is biotin, a vitamin found in foods like eggs, supports healthy hair growth⁸. Silicon supports connective tissue health - connective tissue forms the building blocks of hair and iron supports hair strength when dietary intake is inadequate.

When should a woman take vitamins?

So, should a woman take a multivitamin every day? It really depends on what vitamins you’re taking, as different vitamins and minerals provide different benefits. That’s why it’s important to take them at the right time. As a general rule, always read the label and follow the directions for use.

While some vitamins can be taken at any time during the day, fat-soluble vitamins like A, D, E and K rely on fat for proper absorption, so they’re best taken with meals containing fat^9,10, like avocado or nuts.  

Essential vitamins for women’s needs according to age

Women’s nutritional needs change drastically depending on their age and life stage¹¹. For example, the nutritional needs of a teenager going through puberty are very different compared to a woman going through menopause³. So, if you’re after a good multivitamin for women, choose one according to your life stage. 

Multivitamins for teen women

The teenage years are a time of significant physical growth and development for young women, which often leads to increased nutritional needs. Teen-specific multivitamins can help fill any gaps during this period.

Key nutrients like iron, vitamin B6 and vitamin B12 are essential for supporting teen health^11,12, especially as menstruation increases the risk of low iron¹³. But before you turn to supplements and multivitamins for nutritional support during this time, it’s important to make sure your teen is eating a balanced diet to support their wellbeing¹⁴. 

Vitamins for women in 20s

As women move through puberty and into their 20s, their nutritional needs change again, mainly because of hormonal factors like menstruation, pregnancy and breastfeeding¹¹. Iron is still important for menstruating women¹⁵, but during pregnancy things like iodine, folate and omega-3 fatty acids become even more vital^3,15.

Multivitamin for women over 30 and 40

Women in their 30s and 40s should prioritise a healthy diet and consider supplements when needed. During pregnancy and breastfeeding, getting in more iodine, folic acid, Choline, B vitamins, and iron is crucial for supporting a healthy pregnancy^3,15,16.

When it comes to vitamins for women over 40, the focus often shifts to preparing for the hormonal changes of perimenopause. Black cohosh helps relieve menopausal symptoms and calcium and vitamin D supports bone strength and health¹⁶.

What vitamins are good for women over 60?

As women approach menopause, hormonal changes and physical shifts become more common. Proper nutritional support can often help to ease some of the symptoms that come with menopause.

Calcium and vitamin D work together to support bone health, which is especially important for older women^15,17. Vitamin B6 and B12 play a key role in maintaining healthy blood cells.

Multivitamin for women benefits

Women’s nutritional needs change drastically throughout their lives and depending on their lifecycles. Nothing beats a healthy diet and lifestyle for getting your daily intake, but some women might struggle to get enough through diet alone. A women’s supplement or multivitamin can help to support nutritional gaps, providing immunity support, skin benefits and general health and wellbeing. 

Whether you’re keen to learn more about your menstrual cycle or how to support your nutrition during pregnancy, Swisse’s Wellness Hub is home to a wealth of information on women’s health. 

Or, visit our Ingredients Glossary for more information on different minerals, vitamins and nutrient sources.

Always read the label and follow the directions for use.

References:

1. Prentice, A. (2021). Sex differences in requirements for micronutrients across the lifecourse. Proceedings of the Nutrition Society, 80(3), 356–364. doi:10.1017/S0029665121000550 
2. Do Men and Women Really Have Different Nutrition Needs? (2024) Cleveland Clinic. Available at: https://health.clevelandclinic.org/nutritional-needs-for-men-and-women (Accessed: 06 January 2025). 
   
3. Department of Health & Human Services (2024) Nutrition for women, Better Health Channel. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/nutrition-for-women  (Accessed: 06 January 2024). 
   
4. Van G. 11 Vitamins and Supplements That Boost Energy [Internet]. Healthline. Healthline Media; 2018. Available from: https://www.healthline.com/nutrition/best-supplements-for-energy 
   
5. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228 
   
6. Sreenivas, S. (2023) Can Supplements Improve Your Energy?, WebMD. Edited by J. Robinson, MD. Available at: https://www.webmd.com/sleep-disorders/supplements-and-energy-what-to-know (Accessed: 06 January 2025).
   
7. Fischer, J. (2024) Vitamins, minerals, and hair loss: Is there a connection?, Harvard Health. Available at: https://www.health.harvard.edu/diseases-and-conditions/vitamins-minerals-and-hair-loss-is-there-a-connection (Accessed: 06 January 2025).
8. The Best Vitamins and Supplements for Hair Growth (2022) Cleveland Clinic. Available at: https://health.clevelandclinic.org/the-best-vitamins-supplements-and-products-for-healthier-hair (Accessed 06 January 2025). 
9. Kubala, J. (2021) When is the best time to take vitamins?, Healthline. Edited by L. Hodgson. Available at: https://www.healthline.com/nutrition/best-time-to-take-vitamins (Accessed: 06 January 2025). 
10. ​​Davis, J. (2024) Best ways to take different vitamins, WebMD. Edited by P. Sachdev. Available at: https://www.webmd.com/vitamins-and-supplements/ss/slideshow-best-ways-to-take-different-vitamins (Accessed: 06 January 2025). 
11. Huizen J. What vitamins and minerals does a woman need? [Internet]. www.medicalnewstoday.com. 2023. Available from: https://www.medicalnewstoday.com/articles/322960 
12. Kubala, J. (2022) 10 Supplements for Women: Do You Need Them (and Which Ones)?, Healthline. Edited by K. W. Warwick. Available at: https://www.healthline.com/nutrition/vitamins-for-women (Accessed: 06 January 2025). 
13. Hanigan A. An ultimate guide to vitamins, kids and teens. (2024) Children’s Hospital of Orange County. Available at https://health.choc.org/an-ultimate-guide-to-vitamins-kids-and-teens/ (Accessed: 06 January 2025).
14. Pros and Cons of Teens Being on a Vitamin Regime. (2018) Children’s Hospital of Orange County. Available at https://health.choc.org/pros-cons-teens-vitamin-regime/ (Accessed: 06 January 2025).
15. Recommendations for women (2018) British Nutrition Foundation. Available at: https://www.nutrition.org.uk/nutrition-for/women/nutrition-recommendations-for-women/ (Accessed: 06 January 2025). 
    
16. Vitamins Women Need (2023) WebMD. Edited by T. C. Johnson. Available at: https://www.webmd.com/women/essential-vitamins-for-women-at-every-age (Accessed: 06 January 2025). 
    
17. Dietary supplements for older adults | National Institute on Aging (2021) Available at: https://www.nia.nih.gov/health/vitamins-and-supplements/dietary-supplements-older-adults (Accessed: 06 January 2025).