Best vitamins for women over 50: top multivitamins to buy right now

Finding the best vitamins for women over 50 can help you to nourish your body with all the nutrients it needs in order to grow and function. Ideally, if you are already eating a healthy and balanced diet, your nutrition should have this covered. However, relying solely on three square meals a day to give you all the vitamins you need can prove tough. So that’s where multivitamins for women over 50 come in. 

There are many benefits to taking vitamins. Vitamins can promote healthy aging, they can promote good nerve health and they can keep your body in good working order. The right vitamins can also keep your bones strong and healthy, aid your eyesight and support your immune system – these are three things we could all benefit from as we age. The list is endless. But essentially, the best vitamins for women over 50 help ensure your body gets all the nutrients it needs to keep your health at its optimum. 

It’s important to know that like with most other vitamins these are designed to be taken together with a healthy lifestyle and diet. Just like our best protein powder for women, these vitamins and supplements are not there to be used as a replacement. But instead, complement your healthy lifestyle. To discover the best multivitamin for women over 50, keep reading. We’ve rounded up some of the best daily oral sprays, vegan options, premium options, and more.  

How to choose the best vitamins for women over 50

If you go into a shop or look online for vitamins you will be met with a large selection to choose from. There are certain things you may want to consider to help you know exactly what you are looking for. We have collated a few points below.

Iron content

If you decide to opt for a multivitamin, check the iron content. “Once women stop having a monthly period their iron stores tend to increase, so unless there are good medical reasons, postmenopausal women do not need iron supplements - and they may in fact be harmful," says Dr Lee. Her advice? Look for supplements with low or no iron content.

Calcium content

Watch out for calcium, too. “Many women in this age group are advised to take separate calcium supplements,” explains Dr Lee. “They should avoid a multivitamin with calcium as excess calcium can be dangerous.” 

Form

Does it matter if you take your vitamins in a tablet, capsule, spray or even a tea? Many experts believe that’s down to personal choice. “Tablets are generally cheaper but if you find a spray easier, then use that,” says Clare. 

However, other experts believe that form can make a difference, thanks to the changes our bodies go through as they get older. “Stomach acid decreases with age, which can lead to more digestive issues,” says nutritionist Caroline Sherlock. “I normally recommend powders, capsules and sprays, which are easier to absorb than tablets.”

Speak to your doctor before starting to take any supplement, to make sure it’s safe for you. 

The best vitamins for women over 50 you can buy right now

Vitamin D should absolutely be your first port of call, the number one best vitamin for women over 50. Known as the "sunshine" vitamin, we often get vitamin D from dietary sources such as oily fish, egg yolks, enriched mushrooms and obviously, sunshine. It's got an important role in helping to absorb calcium and prevent age-related bone fractures, as well as being very strongly linked to mood: it's often considered to be related to seasonal affective disorder. 

It’s also difficult to obtain enough from diet alone. Dr Lee explains that women over 50 may benefit from a higher dose than most people: “While the NHS recommendation is for everyone to take a supplement of 400IU (10mcg) per day, the American National Osteoporosis Society recommends women over 50 should aim for 800-1000IU of vitamin D per day,” she says. 

This great-tasting, easy-to-use spray delivers an appropriate dose for older women. What's more, the natural peppermint flavour tastes good, making it arguably easier to swallow than some pills - although you can also add a single spray to a drink if you prefer. This version isn't suitable for vegans, but a vegan-friendly alternative is available at a little extra cost. The bottle is made from recycled ocean waste plastic and household recycling, too.

Although not specifically marketed at the over 50s, this supplement is a great fit for a 50+ multivitamin. It covers off important nutritional bases including B vitamins, vitamin D, zinc and iodine, as well as vitamin K2 - vital for bone health. It also has a reduced iron content to reflect the needs of post-menopausal women. 

The supplement also comes with a herbal mix designed to help maintain a balanced mood (which might come in useful for any menopausal mood swings) including turmeric, a natural anti-inflammatory. 

One key benefit is that there's no calcium, so there’s no risk of overlap if you’re taking a separate calcium supplement. On the negative side, the supplement is low in bone-boosting magnesium, the absorption of which decreases with age.

This no-frills supplement covers important nutrients for women over 50, including B vitamins, zinc and iodine. It also contains Vitamin D, albeit only 400IU. On the plus side it has reduced iron content to reflect the requirements of women in this age group. It also contains lutein, an antioxidant that contributes to good eye health, and is also believed to be beneficial for skin elasticity (i.e. wrinkles).

Note also that this supplement contains a low level of calcium, so be careful if you are taking additional calcium supplements. It's also missing vitamin K2 and has low magnesium content - both of which are essential for bone health, alongside calcium and vitamin D.

These multivitamins come at a price but what you get for your money are ethically sourced, vegan capsules covering most vitamin and mineral requirements for women over 50. There's also a host of phytonutrients (found naturally in plants, these can help fight disease) and the antioxidant Co-enzyme Q10, which may be beneficial for heart health. 

Note though that while it has good levels of bone boosting vitamin D and K2, this supplement only contains low levels of magnesium, which is important for bone health. It also contains a low level of calcium, so again be careful if you are taking separate calcium supplements. 

Viridian prides itself on ethical production, stating that these capsules are palm oil-free and contain 100% active ingredients without any nasty additives. The glass bottle is also recyclable.

As oestrogen levels drop during the menopause, so risk of heart disease increases. Could this combination of omega 3 and B vitamins help? Possibly. “Vitamin B6, B12, and folate deficiency have attracted interest because low levels appear to be related to diseases associated with ageing, such as cardiovascular disease and reduced cognitive function” says Dr Lee. “Although so far various large meta-analyses have failed to substantiate that vitamin B supplements reduce the incidence of cardiac events or cognitive decline. Taking folic acid may also help reduce hot flushes, although, again, the evidence is scarce.” 

Various studies have found fish oil containing the omega-3 fatty acids EPA and DHA to be beneficial to heart health. As well as containing good levels of EPA and DHA this supplement also contains red yeast rice, which may help maintain normal blood cholesterol levels, and Coenzyme Q-10.

Trying to decide the vitamins to take for women over 50 is no simple task. With so many multivitamins sold on pharmacy and supermarket shelves now, we don’t blame you for feeling overwhelmed.

It really narrows down to what vitamins you feel like your diet or lifestyle may be lacking in. For example, you may not eat things like red meat or eggs and lack vitamin B, which is important for older adults. Or you might live in a colder climate where sunshine is limited and your body will require vitamin D supplementation in order to regulate the calcium and phosphate in your body.

Alternatively, you might more specifically be looking for vitamins best suited to easing menopause symptoms and our guide to the best menopause supplements can help with this.