Age is certainly a factor in determining what your nutritional needs are as a woman.
Most commonly vitamins are delineated for women who are trying to get pregnant, are pregnant or are breastfeeding and women who are post-menopausal (for more info on that see our article titled Best Multivitamin for Women over 50).
Here's a Comparison Table for the Best Multivitamins for Young Women
# of Tablets
Vitamins & Minerals
Four (4) capsules daily
Plant Based Calcium, Magnesium, Iron, Selenium, Zinc & Potassium
Probiotics + Iron + B Vitamins + Vitamin D3
Two (2) gummy vitamins per day
Vitamins A, C, D & E
B-complex, vitamin D3, and iron
Four (4) capsules daily
Folate, calcium, magnesium, zinc and Vitamin A, C, D3, E and B-Complex
But I’m only in my 20s or 30s?!
Ok, so...if you’re in your 20s, you’ve likely just finished your growth spurt and maybe even settling into your adult body. You still need vitamins that both support growth and strong bones but also supplements that can help support a healthy pregnancy down the line.
You should certainly be taking a multivitamin and definitely looking for the best multivitamin for young women...not necessarily the best multivitamin for women in their 20s, the best multivitamin for women in their 30s.
If you’re 30 or over, you don’t need to be looking for the best multivitamin for women over 30 either. You won’t really need to start looking for an age-centric multivitamin until you hit 50.
What do I need?
Folic acid. You may know this is important if you’re considering having children. You may not be thinking about that yet (or maybe you are), but either way, you should consider taking folate/folic acid because it is essential for cell division and DNA formation during growth--which is important for you, personally, and for any other littler person you may grow. At age 20, it’s recommended that you get 400mg (it goes up to 600mg while you’re pregnant and back down to 500mg while you’re breastfeeding).
Vitamin D. You need this to help your body absorb calcium, which helps make bones strong. You need about 15mg of this per day.
Vitamin K. This helps strengthen bone structure and promotes normal cell growth. Gross, but it also helps blood clot so you can form scabs normally when you have an injury.
Vitamin C. This helps prevent anemia caused by iron-deficiency, which can help cause fatigue. It also helps your skin appear smooth and glowing by protecting your cells.
B Vitamins. These are important because they are essential for metabolism, the formation of healthy red blood cells, keeping the skin healthy, boosting eye health and keeping the nervous system working. These vitamins are readily available in a lot of foods, but some people have deficiencies that may make it necessary to take some of the b-complex vitamins.
What’s the best multivitamin for young women like me?
Here are a few you should consider trying…
This vitamin was rated the “Best Multivitamin for Women in 2017” by Multivitamin Guide. It’s made with a premium formula of A, B, C, D, E and K vitamins and utilizes organic fruit and vegetable blends. It’s non-GMO, a free of gluten, soy, gelatin, egg, dairy or yeast. It has no additives or fillers and is made in the USA.
It supports immunity, boosts metabolism and energy, helps facilitate heart, brain and eye health, reduces inflammation and stress and aids vision, digestion and bone strength.
This multivitamin is formulated with probiotics and whole foods and has no sugar added. It’s a once per day multivitamin that is gentle enough to take even on an empty stomach. It has multiple added benefits including stress support and vitamin DC for bone support as well as vitamins A, C and zinc for immune support and B vitamins for energy.
It also uses ginger, turmeric and chamomile. It’s made with certified organic vegetables and herbs, it’s Non-GMO Project Verified, vegetarian, Kosher, Gluten Free and has no synthetic fillers.
This is a great multivitamin that supports energy metabolism, bone health and provides an excellent source of vitamins A, C, D and E as well as SIX high potency B vitamins and 100% of the daily value of nine essential nutrients.
You get all of this from just chewing two delicious, berry-flavored gummies. It's important to note that the longer you have these the darker they will become in color, but that doesn’t affect the potency of the vitamin--just know that when you buy a bottle of 150 and it takes you at least 75 days to go through them...they’ll turn a darker tint.
This multi is formulated specifically for women and is easily digestible due to probiotics and plant-sourced enzymes. They provide nutritional support for bone, heart, skin and breast health through B-complex vitamins,vitamin D3 and iron.
It also uses dong quai, organic spirulina and red clover to support the body’s stress response and a vegetable juice complex made with spinach, dandelion, kale and beets to help improve stamina. These are vegetarian and gluten free made with natural, purity tested ingredients. They have no artificial preservatives, colors, flavors or sweeteners.
This multivitamin is formulated for women and supports breast health made from nutritious and raw whole foods. They are made with live probiotics and enzymes plus antioxidants for improved health and vitality.
With folate, calcium, magnesium, zinc and vitamins A, C, D3, E and all the b-complex, they certainly meet a womans nutritional needs for reproductive health, bone strength, glowing skin, heart health and a strong digestive system. They are vegetarian, gluten free and dairy free.
As you can tell from the vitamins listed above, there really isn’t a specific vitamin for young women...they’re more just women’s vitamins. It doesn’t really start to become necessary to change up the multivitamin unless you’re trying to get pregnant, are pregnant or are breastfeeding...or unless you are over 50.
To get the best multivitamin for young women, it’s more important that you look for something that has some or all of the vitamins listed above so that your body is supported the best way it can be. You should also eat a balanced diet heavy in whole foods and drink lots of water.
Also, always consult a physician before deciding to take a multivitamin of any kind, especially if you are already taking a medication of some kind.