Quick answer

Women aged 19 to 50 need 18 mg of iron a day, more than twice what men need, and women who could become pregnant should get 400 mcg of folic acid daily. After 50, the iron need falls to 8 mg and calcium rises to 1,200 mg, so the right multi changes with age.^1,2,3

Key facts

Multis with iron, especially those designed for women, typically provide 18 mg, the full Daily Value.¹
Basic multis usually contain little calcium, against a daily need of 1,000 to 1,200 mg for women.^3,4
Adults need 15 mcg (600 IU) of vitamin D a day up to age 70, and 20 mcg (800 IU) after that.⁵
In pregnancy, a doctor may suggest separate iodine and choline, which prenatal multis often lack.⁴

How women's needs differ

Daily needs that shape a woman's multi^1,3,5
Nutrient	Women 19 to 50	Women 51 and older	Men 19 to 50
Iron	18 mg	8 mg	8 mg
Calcium	1,000 mg	1,200 mg	1,000 mg
Vitamin D	15 mcg (600 IU)	15 mcg to age 70, then 20 mcg	15 mcg (600 IU)

The biggest difference is iron. It explains why a multi made for women in their 20s, 30s and 40s usually contains iron, while one made for women over 50 usually has little or none.^1,4

In your 20s, 30s and 40s

Multis with iron, especially those designed for women, typically provide 18 mg, 100% of the Daily Value. Multis for men or seniors often contain less iron or none.¹

All women and teen girls who could become pregnant should get 400 mcg of folic acid a day from supplements, fortified foods or both, on top of the folate in a healthy diet.²

About half of all pregnancies are unplanned, which is why NIH's folic acid advice covers every woman who could become pregnant, not only those trying to.²

On a label, folate appears in mcg DFE, with any folic acid shown in parentheses. A product with 400 mcg of folic acid lists 680 mcg DFE.⁶

If you are pregnant or planning to be

During pregnancy, a daily prenatal multi can help supply enough folic acid, iron, iodine and vitamin D. A doctor might also suggest separate iodine and choline, which prenatal multis often lack or contain only in small amounts.⁴

Prenatal multis generally provide no vitamin A as retinol, and often give it as beta-carotene instead.^4,7

A prenatal multi is a different product from an everyday women's multi. Which one to take, and whether you need extra iodine or choline, is a choice to make with your doctor or midwife.⁴

Over 50, 60 and beyond

Multis for older adults, sometimes labeled senior or 50+, usually provide more calcium, vitamin D and vitamin B12 and less iron than multis for younger adults.^4,7

People over 50 should get recommended amounts of vitamin B12 from fortified foods or supplements, because their bodies might not absorb enough of the B12 found naturally in food.⁴

Adults aged 19 to 50 need 1,000 mg of calcium a day from all sources. Women from 51 and everyone from 71 need 1,200 mg.³

Adults need 15 mcg (600 IU) of vitamin D a day up to age 70, and 20 mcg (800 IU) from 71.⁵

Basic multis usually contain only small amounts of calcium and magnesium, and often of potassium, so the label is worth checking for those.^4,7

Because basic multis carry little calcium, most of the 1,200 mg a woman over 50 needs has to come from food, or from a separate supplement if her doctor advises one.^3,4

What's in ours

What’s in ours

Men's Multi: Vitamin A, 600 mcg RAE per serving, from the label

Our Men's Multi has no iron or iodine and only small amounts of calcium and magnesium. It was formulated for men and is not a prenatal multi.

Before you start

Too much preformed vitamin A (retinol) during pregnancy can cause birth defects. Beta-carotene does not carry this risk, and prenatal multis generally leave retinol out.^4,7,8

Accidental swallowing of iron supplements caused about a third of the poisoning deaths in US children reported from 1983 to 1991. Keep any product that contains iron out of children's reach.¹

Ask your doctor first if you are pregnant, could become pregnant or are nursing
Our Men's Multi contains saw palmetto in a blend, which NIH says may be unsafe during pregnancy or breastfeeding⁹
Smokers and former smokers should avoid multis with large amounts of beta-carotene or vitamin A⁴
Ask first if you take warfarin, levothyroxine or an antibiotic⁷

Questions people ask

Can women take a men's multivitamin?

It depends on your iron needs. Men's multis often have little or no iron, which fits women over 50 but may leave women aged 19 to 50 short of the 18 mg they need. They are not designed for pregnancy.¹

What should a multivitamin for women over 50 contain?

Usually less iron and more vitamin D, calcium and B12. NIH notes that multis for older adults are made that way, and that people over 50 should get B12 from supplements or fortified foods.⁴

Do women need a multivitamin?

Not always. NIH says a multi can help people whose diet falls short, but it cannot replace a varied diet, and no US health agency advises taking one routinely. The clearest case for a supplement is folic acid for women who could become pregnant.^2,4,7

See what we make

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See the Full Measure line Men's Multi

Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.