7 Best Multivitamins for Women Over 50 for 2024

For women over 50 years old, the changes that come with aging make receiving adequate nutrition even more important. The changes include:

• reduced nutrient absorption
• metabolic shifts
• declining bone density

Although it’s possible to meet most nutritional needs through diet, it may be difficult to get all the necessary nutrients from food alone. An age-appropriate multivitamin can help fill the gap.

Here are the best multivitamins for women ages 50 years and older.

Disclaimer: Some of the products tested below were provided for free to Healthline editors or writers. Our opinions are ours alone and have not been reviewed, approved, or otherwise endorsed by the product manufacturers.

As women grow older, their nutritional needs change.

For example, women over 50 years old require lower amounts of certain nutrients, like iron. However, they have a higher risk of developing deficiencies in several other vitamins and minerals, like vitamin B12.

Here are a few nutrients that are particularly important for women over 50 years old:

• Vitamin B6: Vitamin B6 is a nutrient required for cognitive health and metabolism. A person’s needs increase with age due to decreased absorption, increased breakdown, impaired nutrient activation, and decreased intake of B6-rich foods. Studies suggest that maintaining optimal levels can help promote cognitive function and prevent cognitive decline in older adults.
• Calcium: Older women have greater calcium needs than younger women. However, while calcium supplements could be helpful for certain women, such as those with bone conditions like osteoporosis, researchers have linked high dose calcium supplements with a higher risk of heart disease. For this reason, most women should aim to increase their calcium intake by regularly eating calcium-rich foods, like yogurt, kefir, beans, kefir, and greens.
• Vitamin B12: Older adults have a decreased ability to properly absorb B12 due to a condition called atrophic gastritis. This condition involves inflammation of the stomach lining with low stomach acid excretion. Additionally, many older women are taking medications like acid-suppressing drugs, which can interfere with B12 absorption. Because of this, experts recommend that adults over the age of 51 years supplement their diet with B12.
• Vitamin D: Vitamin D deficiency is common in older adults due to factors like reduced vitamin D intake, less time spent outdoors, and decreased vitamin D synthesis in the skin. Vitamin D deficiency can negatively affect physical and mental health by increasing the risk of depression, osteoporosis, and several other conditions. The current recommended daily allowance (RDA) is 600 international units (IU) of vitamin D per day for adults ages 51–70 years and 800 IU for adults over 70 years. However, many experts agree that most people require higher doses to maintain optimal levels of this critical nutrient.

In addition to the nutrients listed above, there are several other vitamins and minerals that are essential to health among older females, including zinc, manganese, and magnesium.

Studies show that systemic inflammation, which is more common in older age, can deplete levels of several micronutrients, including zinc and manganese, which may impair the body’s ability to fight off pathogens and maintain a strong immune response.

While there are other nutrients that are important for aging women, choosing multivitamins that contain the vitamins and minerals listed above can increase your chances of meeting most of your micronutrient needs.

Do women over 50 need supplemental iron?

Most women over 50 years old have stopped getting their periods, which reduces the body’s need for iron due to less blood loss. Because of this, most older women don’t need to take supplemental iron, which is why supplements specifically designed for older women are usually iron-free.

However, it’s important to talk with your doctor to determine your iron needs. Some women, such as those with iron deficiency anemia, may need additional iron.

• Quality standards: We prioritized products that are thoroughly tested for purity and potency, ideally by third-party labs, and included supplements that are manufactured according to the CGMPs established by the Food and Drug Administration (FDA).
• Nutrient quality: We considered the types and amounts of ingredients included, as well as the bioavailability of the nutrient forms used.
• Ingredients: We chose products that are free of artificial sweeteners, preservatives, and other additives.
• Brand reputation: The products below are manufactured by brands with good reputations for producing quality supplements.
• Price: We included supplements to suit a range of budgets.
• Vetting: The products have been vetted to ensure they align with Healthline’s brand integrity standards and approach to well-being.

Because there’s no one best product for everyone, the supplements on our list are not ranked. We recommend choosing the product that best fits your dietary needs and preferences.

³ This product has been third-party tested by an accredited lab to ensure purity and potency.

When shopping for a multivitamin, it’s best to first consult a healthcare professional to understand any specific nutrient needs that you might have. Additional factors to consider include quality, formulation, and your personal needs and preferences.

Look for products produced by reputable manufacturers and tested for label accuracy

There’s no shortage of supplement companies to choose from. Because the FDA doesn’t regulate supplements the same way it does with pharmaceuticals, it’s important to purchase from vitamin brands that are known for producing high quality products.

Ideally, it’s best to choose supplements that have been tested by accredited third-party labs, like:

• UL Solutions
• US Pharmacopeia (USP)
• NSF International

These organizations help ensure that the contents of your supplement bottle match what’s listed on the label — and contain nothing more.

Look for multivitamins that are specifically formulated for women over 50

You’ll also want to choose a supplement that contains nutrients that are of special importance for women over 50 years old, such as B12, B6, vitamin D, zinc, and magnesium.

Keep in mind that women who have suboptimal vitamin D levels and those who are deficient in vitamin D may require much higher doses of this nutrient to reach and maintain optimal levels.

If you’re concerned about your vitamin D levels, have a healthcare professional test your vitamin D. Depending on your level, they can recommend an appropriate and effective supplemental daily dose.

Likewise, women who are deficient in vitamin B12 may require high dose vitamin B12 injections to reach optimal B12 levels, which is why it’s important to have your doctor test your B12 levels.

Choose a product that fits your preferences and budget

Because there are many good multivitamins for women over 50 years old, the final decision on which one to choose ultimately comes down to which product best fits your needs and preferences. Some factors to consider include:

• Supplement form: Are you OK with swallowing pills, or do you need a chewable or gummy form instead?
• Daily dose: Are you OK with taking multiple pills per day? Or do you prefer a one-a-day formulation?
• Dietary needs: Do you follow a special diet, such as gluten-free or vegan? If so, you’ll want to choose a product that’s compliant.
• Budget: How much are you willing and able to spend on a multivitamin every month?
• Availability: Do you prefer to order supplements online? Or do you want a product that you can pick up at your local grocery store?

If you’re experiencing menopause-related symptoms, like hot flashes or sleep disturbances, some supplements may help.

For example, black cohosh, which is found in Garden of Life mykind Organics Women’s 40+, has shown promise in decreasing certain symptoms of menopause, including hot flashes, when taken as a supplement.

Evening primrose oil is another example of a natural ingredient that may benefit women experiencing symptoms of menopause. Evening primrose supplements have been shown to be effective for reducing night sweats in women going through menopause.

Other herbs and compounds that may improve menopause symptoms include maca, wild yam, and pollen extract.

It’s important to note that you should not take supplements for menopause symptoms unless you clear it with a healthcare professional first. Many ingredients, like herbs, have the potential to interact with certain commonly prescribed medications and aren’t safe for everyone.

Also, if you’re experiencing significant menopause-related symptoms, it’s important to make an appointment with a healthcare professional. You should not use supplements as a replacement for medical care, and some women may require medical treatment, like hormone replacement therapy, to feel better.

Although many women can benefit from a multivitamin, some women over 50 years old may need a more specialized supplement regimen.

For example, if you have nutrient deficiencies, have an underlying health condition, or take one or more medications, it’s best to seek supplementation advice from a healthcare professional.

It’s also important to get appropriate care from your doctor if you’re experiencing symptoms like:

• very low energy
• unintentional weight gain
• unintentional weight loss
• gastrointestinal symptoms, like bloating or abdominal pain

While supplements may help you feel better in some ways, they’re not a substitute for medical care and should never be used in place of medications.

Choosing the right multivitamin can be challenging as nutritional needs evolve with age, and not every woman over 50 needs a multivitamin.

If you choose to use a multivitamin, it’s essential to look for one that is tailored to your age and sex and addresses specific needs, such as bone health or heart support. Lastly, it’s wise to consult with a healthcare professional to ensure your chosen product aligns with your needs.