The 5 Best Multivitamins for Women Over 50

Benefits of a Multivitamin for Women Over 50

Multivitamins can help ensure you get enough micronutrients in addition to your diet. During menopause, estrogen levels decrease, which can have wide-reaching effects on the body. Additionally, other age-related changes can impact nutrient needs.

Health benefits for multivitamins for women over 50 include:

Improve bone health: Estrogen helps our bodies absorb calcium and deposit it in bone and teeth, so when estrogen levels fall, women are at greater risk for osteoporosis, fractures, falls, and poor dental health. While numerous randomized controlled trials and meta-analyses (two types of high-quality studies) show an improvement in bone mineral density and a decrease in fractures with calcium supplementation, recent reviews are more controversial. Some research suggests an increased risk for cardiovascular disease with the use of calcium supplements, so be sure to consult with your healthcare provider before deciding to take a calcium supplement. 

Many of these same studies also highlight that calcium is not the only mineral important for bone health. “Vitamin D enhances calcium absorption,” says registered dietitian Bonnie Taub-Dix, MA, RDN, CDN, and so do magnesium and vitamin K. As you age, your body is less able to make vitamin D from the sun. As we get older, we also tend to eat fewer magnesium-rich foods, so to support bone health, we recommend looking for a multivitamin that includes vitamin D, magnesium, and vitamin K.

Help get enough nutrients with aging: As we age, there is an increased risk of vitamin B12 deficiency. Our bodies produce less stomach acid and less of an intrinsic factor enzyme, crucial for absorbing B12. When a B12 deficiency develops, you may experience signs of anemia, low white blood cell count, weight loss, dementia, and impacts on your nerves, such as tingling and numbness in the hands and feet. Multivitamins that contain B12 can help maintain blood and nerve health.

Possibly lower risk for chronic disease: Multivitamins have been studied to see if they decrease the risk of or help treat cancer, cardiovascular disease, pulmonary diseases, psychiatric conditions, and mortality. There does not seem to be a clear benefit or consensus multivitamins help lower risk, though some research shows potential benefits. However, the benefits might be because people who take multivitamins are more likely to have healthier diets and lifestyles.

How We Test and Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. 

We gathered feedback from more than 60 adults to assess their satisfaction with the multivitamins they use, focusing on factors like taste, texture, ingredient transparency, convenience, and overall value. Additionally, we tested 19 different multivitamins in our Verywell Testing Lab to examine texture, scent, and size. We also noted any notable features, including strong odors, unexpected textures, the effectiveness of the packaging, and the clarity of the instructions on how to take the supplement.

Why Independent Testing Matters

Supplements that are independently verified are sent to a lab where they are tested for ingredient accuracy to ensure they contain what they say and do not contain any potential contaminants like lead or mercury. This is important for multivitamins to ensure they contain the amounts of vitamins and minerals listed on the label.

Trusted independent organizations that provide certifications include ConsumerLab.com, NSF, USP, Clean Label Project, and Informed Choice, among others. However, these certifications can be challenging to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have independent verification, we recommend choosing a trusted brand that does rigorous internal testing.

Pay Attention To These Ingredients

Multivitamins can contain an extensive list of nutrients in different forms. The different forms of some nutrients may be absorbed differently or have side effects. Here are some important ones to pay attention to on the supplement facts label:

• Herbal blends & “natural” ingredients: Some supplements contain herbal blends or other “natural” ingredients or additives that may interfere with certain medications. For example, women over 50 may be more likely to take cholesterol-lowering medication or hormone replacement therapies. Both of these drugs interact with grapefruit or other citrus, so a multivitamin with these ingredients may not be best.
• Iron: Another ingredient to pay attention to is iron. While women who are still menstruating may need a multivitamin that includes iron, women over 50 who have stopped menstruating usually do not need to supplement with iron. Women diagnosed with an iron deficiency or who are highly active may, however, need supplemental iron.
• Calcium: Calcium carbonate is generally the most common form in supplements; however, it can also cause gastrointestinal upset, such as bloating, gas, and constipation. The malate and citrate forms are more effective at raising calcium levels than carbonate.
• Vitamin D: Cholecalciferol, or vitamin D3, is the form you want to prioritize in your supplement. It is shown to help increase vitamin D levels more effectively than the other form, vitamin D2.
• Vitamin B12: This vitamin can be found as methylcobalamin or cyanocobalamin, with the former being the natural form found in food and the latter being synthetic. The methylated form is already active for the body and doesn’t need to be altered. However, the absorption of either kind of B12 is similar.
• Magnesium: Magnesium comes in many forms, although the three primary forms are oxide, citrate, and chloride. Research shows that the citrate form is likely best absorbed.
• Vitamin K: There are two main forms of vitamin K: K1 as phylloquinone and K2 as MK-7. MK-7 is better absorbed and has more heart and bone-protective properties.
• Omega-3s: The three most common types of omega-3 fatty acids are ALA, EPA, and DHA. Most research on heart health and cognitive function focuses on EPA and DHA.

Our Experts

We consulted dietitians to help curate this list:

• Bonnie Taub-Dix, MA, RDN, CDN, registered dietitian and author of Read It Before You Eat It
• Shushy Setrakian, MS, RD, a registered dietitian who works with patients to meet their health goals, and educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.

Why Trust Verywell Health

Casey Seiden, MS, RDN, CDN, CDCES, is a registered dietitian nutritionist and certified diabetes care and education specialist based out of New York City who writes for Verywell Health. Casey works at Maternal Fetal Medicine Associates, the premier maternal-fetal medicine practice in Manhattan, where she provides nutrition therapy and counseling to women with high-risk pregnancies. She is also the founder of Casey Seiden Nutrition, a virtual private practice specializing in a non-diet approach to diabetes care and women’s health.