What Is the Best Multivitamin for Women in Their 30s?

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With every passing year, you have new things to think about—and this is especially true if you're planning a wedding—but assessing your health should be at the top of your priority list. Why? At different ages, your body starts to lack specific nutrients (yes, it happens to all of us), and if you want to maintain optimum health, it's important to know which ones you're depleted in so you can supplement them. If you're dealing with wedding-planning stress or just want to feel your best leading up to the big day, a good multivitamin is a must-have.

It has been reported that more than 90% of women in their 20s to 40s don't hit their vitamin and mineral requirements by diet alone. And guess what? Regular workouts mean you increase your need for vitamins. "Vigorous workouts raise your body's vitamin and mineral requirements, so it's practically guaranteed that you won't get enough nutrients from food," says Dawn Weatherwax-Fall, RD, a sports nutritionist and co-author of The Complete Idiot's Guide to Sports Nutrition. To get specific, women in their 30s often need more folic acid (aka folate or vitamin B9), vitamins C and E, and iron (we'll explain why later).

Read on for the best multivitamins for women in their 30s.

Best Overall: Rainbow Light Women's One High Potency Multivitamin

Women's One High Potency Multivitamin

Courtesy of Rainbow Light

This multivitamin favorite is packed with four of the top vitamins women in their 30s need. It has 200% of the daily recommended folic acid and vitamin C, 100% of vitamin E, and 33% of iron. Plus, added vitamin D, calcium, and magnesium promote breast health and balance hormones.

Best Gummies: SmartyPants Organics Women's Complete Gummies

SmartyPants Organics Women's Complete Gummies

Courtesy of Amazon

Who else hates swallowing vitamins? These gummy vitamins are delicious and premium all-in-one complete formula. It combines nutrients like omega 3s, soluble fiber, and vitamins D3 + B12, which are the toughest to get in the right amount from our diets.

Best for Quick Absorption: New Chapter Every Woman's One Daily Multivitamin

New Chapter Every Woman's One Daily Multivitamin

Courtesy of Amazon

Organic vegetables and herbs make up this daily multivitamin that alleviates stress and provides immune and bone support for women. It contains zinc, as well as vitamins C and D. Vitamin C gives your immune system a nudge, while vitamin D helps your body absorb calcium and build stronger bones.

Best No Added Sugar: Nature Made Multi For Her

Nature Made Multi For Her

Courtesy of Amazon

This multivitamin's formula contains 23 essential nutrients for women, and it doesn't contain any added sugar. The vitamin is also rich in iron, which is important for females at this stage of life (a deficit can cause hair loss, anemia, and fatigue).

Best Budget: Olly The Perfect Women's Multi-Vitamin

The Perfect Women's Multi-Vitamin

Courtesy of Amazon

These vitamins are gummies with a tasty berry flavor and contain vitamins A, C, D, E, and B; biotin; and folic acid. Folic acid is recommended to women in their 30s for a few reasons: It ensures brain health, it keeps your memory sharp, and it's even believed to give your mood a boost. (PS: It's also important to take if you're planning to get pregnant.)

Best Subscription: Ritual Essential for Women

Ritual Essential for Women

Courtesy of Nordstrom

This modern multivitamin is packed with the nine top nutrients women tend to lack. Each ingredient's source is listed, so you know exactly what you're putting into your body. Bonus: it comes as a subscription service, which means you'll never miss your daily dose.

Best for Digestion: MegaFood Women's One Daily

Women's One Daily

Courtesy of Amazon

This natural whole food multivitamin is specifically made from vitamins and minerals that are easy on the stomach, so you don't have to take it with meals. The essential vitamins it provides come from whole foods like brown rice, carrots, cabbage, and broccoli. 

Best Whole Food and Vegetable: NATURELO Whole Food Multivitamin for Women

Whole Food Multivitamin for Women

Courtesy of Amazon

This vitamin is made from blended organic fruits and vegetables. Vitamin C comes from acerola cherry, and the antioxidant works to produce collagen and keep skin looking young. Antioxidants like turmeric and ginger add essential healing properties.

Meet the Expert

Author, speaker, athletic trainer, and nutritionist Dawn Weatherwax-Fall started Sports Nutrition 2Go, creating clear nutrition guidelines for both competitive and recreational athletes.

Final Verdict

A multivitamin is an important addition to your health and wellness routine. The Rainbow Light Women’s One High Potency Multivitamin earns top points in our book, packed with four of the most important essentials for women in their 30s: folic acid, vitamin C, vitamin E, and iron. We love the Ritual Essential for Women not only because it’s a great vitamin, but also because they come delivered via a convenient subscription that makes your life so much easier. And if you prefer gummies over pills (we get it), check out the SmartyPants Organics Women’s Complete Gummies, which include plenty of vitamins and minerals it can be hard to get from your diet alone.

What to look for in a vitamin for women in their 30s


Folic acid

One of the most important nutrients at this point in your life, folic acid ensures brain health, keeps your memory sharp, and is also important to take if you’re planning to get pregnant.

Iron

Low iron can lead to issues such as hair loss, anemia, and fatigue, so this is one mineral definitely worth seeking out.

Vitamins C and E

Both antioxidants, vitamin C also help bolster your immune system and help produce collagen to keep skin youthful.


When is the best time to take a multivitamin?

Short answer? Whatever time of day you’re going to be most likely to remember to take it regularly, be that in the morning, the middle of the day, or at night. For some people, taking vitamins on an empty stomach may cause nausea, in which case taking it with a meal can be beneficial. 


Is it safe to take multivitamins when pregnant?

As with anything, always check with your doctor first, although generally speaking, yes. However, your doctor will likely recommend a specific prenatal vitamin, formulated with specific nutrients and amounts necessary for both mom and baby.

Why trust Brides?

Contributing writer Michelle Guerrere has covered fashion, beauty, and lifestyle topics for InStyle, Refinery29, MyDomaine, Departures, and more.

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