Women frequently ask me what multivitamin I recommend that they use and why.
This post is a detailed response to that question for 2020. And it’s important because you will not find a Top 5 or Top 10 best multivitamins for women here.
I simply cannot in good conscience recommend any other of the hundreds of multis that are on the market. Only the one my wife uses.
Because it’s the only one she can use as she’s sensitive to most supplements.
This after trying various nootropics and multis over the last 13 years we’ve been married. In nearly every instance her body reacts badly except for this multivitamin for women.
Here my focus is multivitamins. You’ll find out why I have problems with every other multi on the market.
I reveal some of the deceptive marketing used by these supplement manufacturers. And how many of the poor-quality vitamins and minerals used in some of these multis are cheap substitutes your body cannot use.
Then you’ll learn more about the best multivitamin she’s ever used. And continues to use in 2020.
I’ll tell you how each of the vitamins and minerals in this multi work in your body and brain. Along with links to the science to back all this up.
So stay tuned, and find out why the Performance Lab® Whole-Food Multi is the best multivitamin for women in 2020.
And if you’re looking for the best multivitamin for men, you’ll find that here > Multi for men
Table of Contents
Why Should Women Use a Multivitamin Supplement?
Women who use a multivitamin often say they take one daily because it’s good health insurance. They hope their multi is making up for the nutrients missing in their diet.
Turns out they’re onto something. A survey conducted a few years ago with 4,673 teens aged 12 – 19 years found that <1% ate a healthy diet.[i]
Another study published by the Mayo Clinic found that only 2.7% of the adults surveyed followed a healthy lifestyle. The survey included not eating a healthy diet.[ii]
And a study conducted in Europe found that 30% of all women are deficient in one or more vitamins and minerals. And it was estimated that 70% of women would be suffering from nutrient deficiencies if multivitamin supplements weren’t available.[iii]
But the thing is, even if you ate your vegetables, didn’t smoke, drank little alcohol, avoided junk food and exercised regularly, you’d still have a problem trying to maintain optimal health.
Because our fruit, vegetable, and meat products simply do not provide enough of the vitamins and minerals you need to support a healthy body and brain.
I’ve written extensively on this subject over the last few years. Here’s an example …
The US Department of Agriculture has recorded the nutrient density of various fruit and vegetable crops since the early 1900’s. And the statistics are downright scary.
A medium-size apple grown today has literally a fraction of the vitamins and minerals compared to an apple grown in 1914. And this drop in nutrient content has been a problem with most fruits and vegetables over the last few decades.[iv]
It’s even more critical to get optimal amounts of the vitamins and minerals daily if you are dealing with chronic health problems. Or are pregnant or nursing. Or are post-menopausal.
If you’re committed to improving your health, or you’re in competitive sports, dieting, or simply concerned about your health, your system requires the help of a high-quality multivitamin.
Do Women Really Need a Multivitamin in 2020?
It’s true that supplements will not make up for poor eating habits. But using a multivitamin can make a healthy diet even better.[v]
In the previous section we saw that even the healthiest diets are challenged getting all the vitamins and minerals you need.
But let’s take a minute and look at how optimal levels of these nutrients affect your day-to-day health.
Avoiding anemia – Anemia is a condition where the number of red blood cells are insufficient to meet biological needs. And it’s often caused by an iron deficiency in menstruating women.
Iron deficiency results from inadequate dietary iron intake, poor iron absorption or utilization, increased iron requirements, or chronic blood loss.[vi]
For healthy red blood cells, you need optimal daily doses of Vitamin A, iron, Vitamin B2, Vitamin B12 and folate.[vii]
Antioxidants – A well-functioning immune system is required to keep inflammation, oxidative stress and free radicals in check. Shielding you from whatever bug is going around. And keeping age-related neurodegenerative disease at bay.
For a healthy immune system, you need optimal daily doses of Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B2, Zinc, Selenium, Copper, and Manganese.
Energy – Nothing puts a damper on your day like fatigue. Running out of energy at any time of the day should be unacceptable to you. Family, friends and co-workers depend on you. And you depend on you.
For energy metabolism you must get your daily dose of each of the B-Vitamins, iron, iodine, magnesium, copper, manganese, chromium, and molybdenum.
Cognition and mood – As a woman, you recognize how important it is to be able to think on your feet. Quick learning and memory make life easier. Less anxiety and a good mood make your day go better.
And to support cognition and mood we need optimal amounts of each of the B-Vitamins, Vitamin C, Vitamin E, calcium, iron, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, inositol, and vanadium.
Heart – you know the feeling when your heart is beating normally, you feel full of energy and healthy, and your blood pressure is down. And if you’ve never thought of this before, count yourself lucky.
Because as you get older, things become more of a challenge. Keeping blood pressure under control or warding off the family history of heart disease and/or failure becomes paramount.
For optimal cardiovascular health we need the right daily dose of Vitamin, C, Vitamin E, the B-Vitamins, calcium, iron, magnesium, copper, manganese, chromium, and vanadium.
Looking great – Sporting healthy looking hair, skin and nails tells the world how you feel inside. Call it a barometer of good health.
But spending your hard-earned cash and time on makeup and cosmetics will only help make you look good. The nutrients required for a healthy complexion, great hair and healthy-looking nails and eyes will help you look AND feel good.
For healthy hair, skin and nails you require optimal daily doses of Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B3, Vitamin B7, Vitamin B9, Inositol, Vanadium, and Boron.
I could go on, but I think by now you’re getting the picture.
Are you absolutely sure you ate enough seafood this week to get your optimal dose of iodine?
Was your plate loaded twice every day with green leafy vegetables, nuts, seeds and whole grains to get optimal doses of magnesium, all the B-Vitamins, boron, chromium, copper, potassium and Vitamin K?
I know mine isn’t. And it’s likely why I felt so damn good the first day I tried this new multivitamin/mineral supplement by Performance Lab®. And why my wife loves it too.
Best Multivitamin for Women in 2020
Now that we’ve established that women should use a daily multivitamin – which one do you get?
It turns out there are very few raw- and whole-food supplement makers who produce a decent high-quality multivitamin.
I’ve tried many of them, and some are good. These whole-food multivitamins contain the right form and often the right dose of each vitamin and mineral.
But all of them add unnecessary ingredients.
Like a ‘fairy dusting’ of organic fruit and vegetable powders to make it look more like a “whole-food” multi. This adds zero benefit other than fill up the capsule. But it looks good in advertising.
Or you come across a few mgs of CoQ10 in a form your body cannot use. But the manufacturer can market and sell it as a “heart healthy” multi.
Here’s a better idea – how about a simple, pure, whole-food multivitamin that supplies optimal amounts of each of the vitamins and minerals your body and brain need to thrive every day.
The best multivitamin for women in 2020 without question is the Performance Lab® Whole-Food Multi for women.
And here’s what’s in this Multi for women …
Performance Lab® Whole-Food Multi for Women Ingredients
Vitamin C 60 mg – supports your immune system, heart health, neurotransmitter synthesis, and helps in collagen formation for bone, skin, joint, muscle and gum health, and contributes to blood circulation
Vitamin D3 1000 IU – required for neurotransmitter synthesis[viii], gene expression, neuroplasticity for memory, mood[ix], protects DNA and prevents telomere shortening, female hormone synthesis, protein synthesis, your immune system and bones
Vitamin E 30 IU – your most abundant and bioavailable antioxidant protection against oxidative stress and free radicals, immune system, heart health, tissue repair, and great looking hair, skin and nails
Vitamin K1 + K2 100 mcg – named after the German word ‘koagulation’[x], contributes to myelin synthesis, proteins involved in apoptosis, mitogenesis, neurogenesis and glial cell growth, heart and blood health, bones and joints
Vitamin B2 4 mg – part of ATP production in mitochondria for energy and prevent migraines, converting tryptophan to Vitamin B3 (niacin), and Vitamins B6 and Vitamin A into forms your body can use, red blood cell formation, cell growth, and is an antioxidant
Vitamin B3 20 mg – for healthy blood flow, female hormone synthesis[xi], protein and fat metabolism, great looking skin, antioxidant[xii], BDNF and human growth hormone, and stimulates the production of neurotransmitters for better learning, memory, cognition, recall and mood.[xiii]
Vitamin B5 20 mg – at the heart of the KREBs cycle and electron transport chain needed energy metabolism, testosterone production, heart health, and the synthesis of neurotransmitters for reducing stress, anxiety and depression
Vitamin B6 4 mg – required for the synthesis of dopamine, epinephrine, GABA, melatonin, norepinephrine, and serotonin,[xiv] to regulate homocysteine, immune function, gene transcription and expression, blood cell formation, oxygen transport, and blood sugar
Vitamin B7 300 mcg – required for energy metabolism, the synthesis and release of neurotransmitters, myelin formation[xv], white blood cell development, immune system, gene expression, DNA structure, great looking hair, skin and nails, muscle coordination, learning, memory and mood[xvi]
Vitamin B12 50 mcg – required for DNA and RNA synthesis, all major neurotransmitters, myelin, regulate homocysteine, and heart health for alertness, cognition, memory, mood and overall good health
Iron 8 mg – is a cofactor in the synthesis of neurotransmitters, myelin and DNA, essential for lipid and brain-energy metabolism, regulating dopamine and dopamine D1 & D2 receptors, serotonin transporter density, the uptake of norepinephrine, and red blood cell formation.[xviii]
Magnesium 21 mg – needed for DNA and RNA synthesis, neurotransmitter flow, energy metabolism, synaptic plasticity,[xxi] female hormone production, muscle relaxation, blood sugar control, heart health, and strong bones
Zinc 10 mg – for protein synthesis, regulate signaling cascades, gene transcription, neurotransmitter transport, DNA repair and synthesis, methylation, anti-inflammatory, protects against toxic copper levels,[xxii] female hormone production, and vision health
Copper 1.5 mg – required for blood vessel and myelin creation,[xxiv] synapses, ATP synthesis, preventing free radical damage, for neuron and glial cell respiration, vision health, heart health, assists antioxidant use, and supports your immune system
Manganese 2 mg – for bone formation, energy metabolism, blood sugar regulation, calcium absorption, neuron and glial cell function, neurotransmitter synthesis, healthy blood-brain barrier, and brain and spinal cord repair
Chromium 120 mcg – improves insulin sensitivity and blood sugar regulation, energy metabolism, and weight management
Molybdenum 75 mcg – an enzyme cofactor for energy metabolism, purine metabolism which are components of DNA, RNA, ATP, cAMP, NADH and Coenzyme A, converts toxins to a harmless acid and hydrogen peroxide to be expelled by your kidneys, and prevents and detoxes DNA mutations,[xxv]
Strontium 150 mcg – helps maintain strong bones[xxvi]
Inositol 25 mg – helps control blood sugar,[xxvii] reduces inflammation, regulates cell volume and signaling pathways, assists in DNA repair,[xxviii] and is a secondary messenger of serotonin which helps relieve anxiety and depression.[xxix]
Vanadium 10 mcg – regulates blood sugar, blood pressure and cholesterol which supports heart health, and is neuroprotective[xxx]
Boron 1 mg – essential for bone growth and maintenance, increases the half-life and bioavailability of testosterone, estrogen and Vitamin D, reduces inflammation and free radicals, and is a required cofactor in the synthesis of all the major neurotransmitters[xxxi]
For more on how each of these vitamins and minerals work, see my posts on:
The only “other ingredients” in the Performance Lab® Whole-Food Multi for women are NutriCaps® Pullulan capsules made from fermented tapioca.
That’s it. Nothing else but NutriGenesis® lab grown vitamins and minerals that are identical to what you’d get from real, organic food.
This is a big deal.
Because as I mentioned earlier, most multivitamin supplement manufacturers like to waste capsule space with ‘fairy dust’ amounts of whole-food fruit and vegetable powders.
I suppose it looks good in their advertising. But it does nothing for you. Zero. Zip. There’s not enough of any of these nootropic supplements to be effective.
Many of these multivitamins also include toxic ingredients like; silicon dioxide, vegetable stearate, silica, magnesium sulfate, hydrogenated palm oil, polyethylene glycol, Yellow #6 and others. Even in multis made for kids!
These ingredients are used for color, odor control, anti-clumping agents, preservatives, and flow agents so the powder doesn’t stick to encapsulation machines.
By comparison, the Performance Lab® Whole-Food Multi contains no “other ingredients”. Just pure, clean nutrients your body recognizes as food and can use.
Where to Buy Performance Lab® Whole-Food Multi for women
This multivitamin for women is available exclusively from the manufacturer’s website here > Performance Lab® Whole-Food Multi for women
Price for this Multi
Pricing options for the Performance Lab® Whole-Food Multi for women in 2020 is very competitively priced:
- 1 Box – 120 capsules for 30 doses – $39
- 2 Boxes – 240 capsules for 60 doses – $78 (+ free shipping)
- 3 + 1 boxes – 480 capsules for 120 doses – $117 (Get 1 FREE + free shipping)
Recommended dosage is 4-capsules per day which is one box.
The company ships worldwide from the USA and to most countries. Check their FAQ page for a detailed list.
Potency and Safety
The Performance Lab® Whole-Food Multi for women is designed to be taken daily and for the long-term.
No cycling or issues with tolerance. And dosages are based on clinical studies for what your body needs and not the government mandated RDA. It’s safe to use daily for the rest of your life.
I’ve been using the Multi for men daily for nearly 2 years and have found the benefits are felt especially if used every day.
This multi is all-natural and pure with no toxic additives.
This multivitamin/mineral supplement is your base. And should be considered the foundation for everything else you’re doing to enhance your quality of life.
Used daily, this multi ensures you’re getting the essential vitamins and minerals your body and brain require. The same type and level of nutrients that was once available in our food supply.
If you spent time with the ingredient list earlier in this post, you may have noticed – this Multi for women covers everything required of a healthy female body and brain.
This multivitamin supports muscle growth, sex hormones, blood supply and flow, cognition, physical appearance, your immune system, weight maintenance, and more.
I’ve tried many of the other raw- and whole-food multis for men and used them for years before this multi came along.
I’ve used this Performance Lab® Whole-Food Multi for men, and my wife has used the Multi for women every day for the last 2 years. And both of us know based on how we feel and perform that this is the best multivitamin for men and women on the planet.