What To Look For in Multivitamins for Women

Starting and sticking to a vitamin routine has made a huge difference in my life. I resigned myself to a life field with bouts of fatigue, mood swings, and inflammation, and while I could function in my day-to-day, I wasn’t operating at my fullest potential. And then, I was introduced to the world of vitamins and supplements; my life has never been the same.

According to a recent report published the dietary supplement market is projected to grow to a staggering 128.64 billion dollars by the year 2028. The projected investment in non-traditional medicine is in line with a growing movement of people looking to take a step back from overmedicating themselves through the western medicine framework and getting back to nourishing the body with herbs and vitamins it was made to consume.

If you’ve never had a vitamin routine, or the last vitamins you took were in the shape of “The Flintstones,” I thought it would be helpful to put together a list of what to look for when choosing a multivitamin for women (don’t worry men, there’s a multivitamin perfect for you, too, but this list is for the ladies). While every person is different, and what works for some won’t for others, finding a multivitamin with the following ingredients would be a great place to start.

1. Omega-3 DHA

Omega-3 fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). There are over 13 thousand studies on the benefits Omega-3s provide, and their effects on inflammation, heart disease and brain health are big reasons why they’re number one on our list. But, remember, our bodies can’t make DHA on their own, which is why it needs to be consumed through your food intake or via a supplement. Salmon and anchovies contain high levels of omega-3s, but recently, supplement companies have been utilizing DHA found in microalgae as a way to cut out the middleman (or, should we say, middlefish), allowing the consumer to get the most DHA possible. And it’s vegan! 

2. Vitamin D

It’s summertime in the part of the world I am writing this, and the sun is shining so bright. There’s truly nothing better than plopping down on your favorite lounge chair, leaning back, and soaking up that big yellow orb’s rays. For those of us who live in climates that experience the full range of mother earth’s seasons, we know our energy levels drastically spike in the summer and equally plummet in the winter. This is because we’re unable to bask as easily in the sun’s light when it’s 5 degrees Fahrenheit and there’s a foot of snow on the ground. That’s why incorporating vitamin d into your daily routine is incredibly crucial. It helps regulate mood, increases bone strength, and boosts the body’s immune system. As we round out the summer and head into the back-to-school season, it’s more important than ever to ensure our immune systems perform at their highest potential. COVID aside, dealing with seasonal illnesses is less than ideal; vitamin d helps your body fight the nasty germs you’re bound to encounter. 

3. Vitamin B12

Vitamin B12 has been heavily linked with depression. I’ll never forget an acquaintance who, after her doctor ran blood tests, found out she was severely deficient in the nutrient. After a few months of high doses of B12, the depression and anxiety she’d been experiencing non-stop for months got significantly better. She was able to enjoy her life again and credits introducing higher levels of vitamin B12 into her diet for her success. 

Vitamin B12 provides nourishment to the brain and nervous system, aiding the creation of healthy red blood cells and creating DNA. It also has a role in the production of serotonin, which is why my acquaintance struggled while her body was deficient. 

4. Folate

If you’re a mother, you no doubt have already consumed folate or folic acid while taking prenatal vitamins. Folate is naturally found in whole foods (greens, fruits, beans), while folic acid is a synthetic form of folate converted to the usable form (typically found in rice, pasta, bread, cereal, etc.). Unfortunately, some women have gene variations that make converting folic acid to folate more difficult, which is why you should look for vitamins that have methylated folate listed. 

Folate/folic acid is a B vitamin and plays an integral role in tissue growth, cell function and regeneration, aiding in the creation of DNA, which is why it’s a main ingredient in prenatal vitamins. Folate keeps healthy blood flowing for new babies and their mothers. 

5. Iron

Every month, people who menstruate lose a significant amount of blood. If you experience shortness of breath, a rapid heartbeat, and cold hands and feet semi-regularly, you may be iron-deficient. And if you’re someone who works out a lot, you’ll also want to add iron to your daily routine due to the effects of high-intensity exercise on red blood cells.

Starting your vitamin journey can be a bit daunting, so we hope this list serves as a solid foundation for finding the right multivitamin for you.