Women frequently ask me what multivitamin I recommend that they should use and why.
This post is a detailed response to that question for 2022. 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 of the hundreds of multivitamins for women on the market. Only the one my wife uses.
It’s the only one she can use because she’s sensitive to most supplements. Not so with the Multi I’m reviewing here. And she finds it effective.
Here my focus is multivitamins. You’ll also discover why I have problems with most other multivitamin/mineral supplements on the market.
I reveal some of the deceptive marketing used by these supplement manufacturers. And how their choice of poor-quality vitamins and minerals used in their multivitamin formulas 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 2022.
I’ll tell you how each of the vitamins and minerals in this multi work in your body and brain. Along with links to clinical studies that support their use.
So stay tuned, and find out why the Performance Lab NutriGenesis® Multi is the best multivitamin for women in 2022.
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]
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]
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 maintaining 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 records are downright scary.
A medium-size apple grown in 2022 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 postmenopausal.
If you’re committed to improving your health, in competitive sports, dieting, or simply concerned about how you feel, your system requires the help of a high-quality multivitamin.
Do Women Really Need a Multivitamin in 2022?
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 you saw that even if you do your best to follow a healthy diet, it’s not possible to get all the vitamins and minerals you need.
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 iron, 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 or virus that 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 a more pleasant environment for those around you.
To support cognition and mood you 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.
But as you get older, things become more of a challenge. Keeping blood pressure under control or warding off a family history of heart disease and/or failure becomes paramount.
For optimal cardiovascular health you 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.
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 must have 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?
Is 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 the women’s Multi too.
Best Multivitamin for Women in 2022
Now that we’ve established why 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 men’s formulas, 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 it fills up the capsule. And looks good in advertising.
Or you come across a few mgs of CoQ10 in a form your body cannot use. But the manufacturer markets and sells it anyway as a “heart healthy” multi.
Or a few mgs of choline bitartrate and the advertising tells you it’s optimized for cognition. Any experienced biohacker knows a few milligrams of this form of choline is useless. But it looks good on the label.
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 2022 without question is the Performance Lab NutriGenesis® Multi for women.
And here’s what’s in this Multi for women …
Performance Lab NutriGenesis® Multi for Women ingredients
Vitamin C 60 mcg – 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 25 mcg – 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 20 mg – 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 prevents 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 for 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]
Potassium 16 mg – is critical for maintaining the voltage difference inside and outside of cells, and required for nerve impulse transmission, muscle contraction and heart function, and relieves brain fog, fatigue and depression.
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 ingredient” in the Performance Lab NutriGenesis® 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 NutriGenesis® Multi contains no “other ingredients”. Just pure, clean nutrients your body recognizes as food and can use.
Where to Buy Performance Lab NutriGenesis® Multi for women
This multivitamin for women is available exclusively from the manufacturer’s website here > Performance Lab NutriGenesis® Multi for women
Price for this Multi
I think you’ll find the Performance Lab NutriGenesis® Multi for women very competitively priced:
- 1 Box – 120 capsules for 30 doses – $49 (+ shipping)
- 2 Boxes – 240 capsules for 60 doses – $98 (+ shipping)
- 3 Boxes + 1 Box FREE – 480 capsules for 120 doses – $147 (+ FREE shipping)
Recommended dosage is 4-capsules twice per day which is one box per month.
The company ships worldwide from the USA or the UK and to most countries. Check their Shipping & Returns page for a detailed list.
Potency and Safety
The Performance Lab NutriGenesis® 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 since it was made available 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 daily. The same type and level of nutrients that was once available in your food supply.
If you spent time with the ingredient list earlier in this review, 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 use this Performance Lab NutriGenesis® Multi for men, and my wife has used the Multi for women every day for the last 4 years.
And both of us know based on how we feel and perform that these are the best multivitamin formulas for men and women on the planet.
Get and try: Performance Lab NutriGenesis® Multi for women.
[i] Shay C.M., Ning H., Daniels S.R., Rooks C.R., Gidding S.S., Lloyd-Jones D.M. “Status of cardiovascular health in US adolescents: prevalence estimates from the National Health and Nutrition Examination Surveys (NHANES) 2005-2010.” Circulation. 2013 Apr 2;127(13):1369-76. (source)
[ii] Loprinzi P.D., Branscum A., Hanks J., Smit E. “Healthy Lifestyle Characteristics and their Joint Association With Cardiovascular Disease Biomarkers in US Adults” Mayo Clinic Proceedings April 2016 Volume 91, Issue 4, Pages 432–442 (source)
[iii] Kontic-Vucinic O., Sulovic N., Radunovic N. “Micronutrients in women's reproductive health: I. Vitamins.” International Journal of Fertility and Women’s Medicine 2006 May-Jun;51(3):106-15. (source)
[v] Carroll D., Ring C., Suter M., Willemsen G. “The effects of an oral multivitamin combination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial.” Psychopharmacology (Berlin). 2000 Jun;150(2):220-5. (source)
[viii] Jiang P., Zhang L.H., Cai H.L., Li H.D., Liu Y.P., Tang M.M., Dang R.L., Zhu W.Y., Xue Y., He X. “Neurochemical effects of chronic administration of calcitriol in rats.” Nutrients. 2014 Dec 22;6(12):6048-59 (source)
[ix] Fernandes de Abreu D.A., Eyles D., Féron F. “Vitamin D, a neuro-immunomodulator: implications for neurodegenerative and autoimmune diseases.” Psycho-neuroendocrinology. 2009 Dec;34 Supplement 1:S265-77. (source)
[x] Matsuzaka R., Tanaka H., Fukuda M., Aoki M., Tsuji Y., Kondoh H. “Relationship between vitamin K dependent coagulation factors and anticoagulants (protein C and protein S) in neonatal vitamin K deficiency.” Archives of Disease in Childhood. 1993 Mar; 68(3 Spec No): 297–302. (source)
[xi] Shomali T., Taherianfard M., Dalvand M., Namazi F. “Effect of pharmacological doses of niacin on testicular structure and function in normal and diabetic rats.” Andrologia 2018 Dec;50(10):e13142 (source)
[xv] Desai S., Ganesan K., Hegde A. “Biotinidase deficiency: a reversible metabolic encephalopathy. Neuroimaging and MR spectroscopic findings in a series of four patients.” Pediatric Radiology. 2008 Aug;38(8):848-56. (source)
[xvii] Cinar V., Baltaci A.K., Mogulkoc R., Kilic M. “Testosterone levels in athletes at rest and exhaustion: effects of calcium supplementation.” Biological Trace Elements Research. 2009 Summer;129(1-3):65-9. (source)
[xix] Wiens S.C., Trudeau V.L. “Thyroid hormone and gamma-aminobutyric acid (GABA) interactions in neuroendocrine systems.” Comparative Biochemistry and Physiology. Part A Molecular and Integrative Physiology. 2006 Jul;144(3):332-44 (source)
[xx] Wang N., Cai Y., Wang F., Zeng X., Jia X., Tao F., Zhu D. “Effects of thyroxin and donepezil on hippocampal acetylcholine content and syntaxin-1 and munc-18 expression in adult rats with hypothyroidism.” Experimental and Therapeutic Medicine. 2014 Mar;7(3):529-536. (source)
[xxi] Wang D., Jacobs S.A., Tsien J.Z. “Targeting the NMDA receptor subunit NR2B for treating or preventing age-related memory decline.” Expert Opinion on Therapeutic Targets. 2014 Oct;18(10):1121-30. (source)
[xxii] Brewer G.J., Kaur S. “Zinc Deficiency and Zinc Therapy Efficacy with Reduction of Serum Free Copper in Alzheimer's Disease” International Journal of Alzheimer’s Disease. 2013; 2013: 586365. (source)
[xxv] Plitzko B., Ott G., Reichmann D., Henderson C.J., Wolf C.R., Mendel R., Bittner F., Clement B., Havemeyer A. “The involvement of mitochondrial amidoxime reducing components 1 and 2 and mitochondrial cytochrome b5 in N-reductive metabolism in human cells.” Journal of Biological Chemistry. 2013 Jul 12;288(28):20228-37. (source)
[xxvii] Maeba R., Hara H., Ishikawa H., Hayashi S., Yoshimura N., Kusano J., Takeoka Y., Yasuda D., Okazaki T., Kinoshita M., Teramoto T. “Myo-inositol treatment increases serum plasmalogens and decreases small dense LDL, particularly in hyperlipidemic subjects with metabolic syndrome.” Journal of Nutritional Science and Vitaminology (Tokyo). 2008 Jun;54(3):196-202. (source)
[xxviii] Fisher S.K., Novak J.E., Agranoff B.W. “Inositol and higher inositol phosphates in neural tissues: homeostasis, metabolism and functional significance.” Journal of Neurochemistry. 2002 Aug;82(4):736-54. (source)
[xxx] Gruzewska K., Michno A., Pawelczyk R., Bielarczyk H. “Essentiality and Toxicity of Vanadium supplements in health and pathology” Journal of Physiology and Pharmacology 2014, 65, 5, 603-611 (source)
[xxxiii] Huerta-García E., Pérez-Arizti J.A., Márquez-Ramírez S.G., Delgado-Buenrostro N.L., Chirino Y.I., Iglesias G.G., López-Marure R. “Titanium dioxide nanoparticles induce strong oxidative stress and mitochondrial damage in glial cells.” Free Radical Biological Medicine. 2014 Aug;73:84-94 (source)
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