Many ladies take a day by day multivitamin as a result of it helps them guarantee they get all of the micronutrients and nutritional vitamins they want for the day—especifically for girls on-the-go.
Ladies have dietary wants which are totally different from males. These embody vitamins like vitamin B, iron, vitamin D, calcium, and extra.
For nutritional vitamins, complement firms have created female-specific nutritional vitamins. However which of them are one of the best? We appeared by way of the choices to rank one of the best ladies’s multivitamins, plus dove into the science on the important thing micronutrients to search for in a ladies’s multivitamin.
Rankings
Final up to date: August 9, 2022
Multivitamins thought-about: 29
Hours of analysis: 54
Specialists reviewed: 7
Scientific papers referenced: 23
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Greatest Total
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1. Ritual Important for Ladies
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View Newest Value → |
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For Ladies Over 50
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2. Efficiency Lab Complete-Meals Ladies’s Multi
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3. Backyard of Life Vitamin Code for Ladies
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View on Amazon → |
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For Teenage Women
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4. Optimum Diet Opti-Ladies
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5. Now Meals Eve Ladies’s Multivitamin
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6. Naturelo One Every day Multivitamin for Ladies
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7. MegaFood Ladies’s One Every day
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8. New Chapter Each Lady’s One Every day
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Greatest Gummy Multivitamin
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9. Smarty Pants Ladies’s Full
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View on Amazon → |
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10. GNC Ladies’s Extremely Mega
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View on Amazon → |
1. Ritual Important for Ladies
Ritual designed Important for Ladies to be the one day by day vitamin you want.
Ritual’s developed a cult-like following for its simplicity, traceability and substances that work greatest within the physique. It has utterly traceable and clear substances — you’ll be able to see the entire suppliers and their sources on their web site — so you realize precisely what you’re placing in your physique.
The typical multivitamin comprises 20+ substances, and most of these are issues ladies already get sufficient of of their diets.
Plus, not all ingredient varieties are created equal: most multis use varieties that don’t work effectively within the physique. Ritual’s workforce of in-house scientists recognized the important vitamins ladies really need and put them in a single non-GMO, vegan, gluten-free, patent-pending capsule with none artificial fillers or colorants.
Then they created a capsule that really absorbs the nutritional vitamins higher:
The consequence?
Nutritional vitamins of the long run.
They’ve acquired reward from Wired and The New York Instances for his or her no-nonsense method and transparency within the “shady” vitamin {industry}.
One of many higher day by day habits any ladies can have.
BodyNutrition.org 2020 ladies’s multivitamin winner.
2. Efficiency Lab Complete-Meals Ladies’s Multi
Efficiency Lab is among the most modern complement firms on the market, and their multivitamin choices are not any exception.
Efficiency Lab Complete-Meals Multi for Ladies is designed to cater to the distinctive hormonal and dietary wants that girls face.
It supplies 100% or extra of the day by day worth of 18 vitamins and contains one other 10 in beneficiant dosages. It earns its place on our record due to its industry-leading manufacturing requirements in high quality and manufacturing.
Efficiency Lab additionally makes use of a prebiotic and probiotic-infused capsule to assist ship the important nutritional vitamins and minerals into the physique with superior bioavailability. The added fiber and enzymes also can assist to enhance digestive well being.
Efficiency Lab Complete-Meals Multi for Ladies is among the cleanest merchandise you’ll discover available on the market. It’s free from GMO, soy, gluten and artificial components, vegan-friendly, and it’s allergen-friendly as effectively.
3. Backyard of Life Vitamin Code for Ladies
Backyard of Life is thought for its distinctive method to vitamin and mineral dietary supplements, and it shines within the multivitamin class.
Its vitamin and mineral contents are bolstered by the inclusion of fruit and vegetable powders which have an untold variety of vitamins that help the principle “alphabet nutritional vitamins” and minerals. Impartial lab testing ranks its purity and high quality very excessive, which makes it a successful alternative.
4. Optimum Diet Opti-Ladies
Optimum Diet reveals that they’ve completed their homework with their ladies’s multivitamin. As an alternative of simply amping up the vitamin B content material and throwing in some additional calcium like second-rate ladies’s multivitamins, they put in some additional vitamins which are actually helpful for girls, like soy isoflavones.
Scientific analysis reveals that these are notably helpful at constructing and preserving bone mass in ladies, which is a important element of well being as you become old.
5. Now Meals Eve Ladies’s Multivitamin
Now Meals supplies normal doses of just about every part besides B nutritional vitamins, which are available hefty-sized mega-doses. The presence of mineral substances as chelates, as a substitute of inorganic salts, is a gorgeous characteristic; these are absorbed significantly better by your physique.
6. Naturelo One Every day Multivitamin for Ladies
Naturelo could be the corporate that does “pure” greatest. The nutritional vitamins and minerals of their ladies’s multivitamin are extracted from a variety of naturally-occurring sources, starting from acerola cherries (vitamin C) to kelp (iodine).
Naturelo’s primary attraction is utilizing amino acid chelates to extend the bioavailability of its key mineral substances.
7. MegaFood Ladies’s One Every day
MegaFood Ladies’s makes use of vitamins remoted from specially-bred strains of brewer’s yeast, which helps enhance their bioavailability.
The draw back is that the product takes a purity hit: the label-stated contents of the multivitamin isn’t at all times consistent with independently-verified dosage information.
8. New Chapter Each Lady’s One Every day
New Chapter takes a naturally-produced vitamin and mineral method like a number of of its rivals, nevertheless it doesn’t fairly hit the mark. Purity and label accuracy are nonetheless large sticking factors for nutritional vitamins and minerals derived from micro organism, algae, and yeast.
9. Smarty Pants Ladies’s Full
Smarty Pants delivers not less than 100% of three vital vitamins: iodine, folate and vitamin D.
The downsides? One serving six gummies from the bottle, however there are solely 72 mg of EPA and 54 mg of DHA, the 2 most vital and influential omega three fatty acids. It’s undoubtedly handy, however the dosage is missing.
10. GNC Ladies’s Extremely Mega Power & Metabolism
GNC is a reasonably normal boilerplate ladies’s multivitamin. It scores effectively on purity rankings, although one factor you’ve acquired to be careful for is the natural extracts within the “power mix.”
It’s acquired caffeine in addition to inexperienced tea extract, so that you’ll be getting a kick of caffeine every single day. For those who aren’t caffeine delicate and you’re taking it within the morning, it shouldn’t be an issue, however this will likely be a giant disadvantage for lots of people (particularly when the label doesn’t disclose the precise quantity of caffeine).
Class winners
Greatest general multivitamin for girls: Ritual Important for Ladies
Ritual Important for Ladies places nice care into offering extremely bioavailable types of the entire important micronutrients provided of their multivitamin for girls. Due to the big selection of vitamins and the convenience with which they’re absorbed, Ritual Necessities is our high decide.
Greatest multivitamin for girls over 50: Efficiency Lab Complete-Meals Ladies’s Multi
After age 50, ladies’s dietary wants change. Efficiency Lab takes these modifications under consideration, offering much less iron and better doses of B advanced nutritional vitamins, making it a wonderful alternative for older ladies.
Greatest multivitamin for girls who’re pregnant: Ritual Important Prenatal
Ladies who’re pregnant or who would possibly grow to be pregnant within the close to future ought to take a delegated prenatal vitamin that has all of the important vitamins to your child’s well being. Ritual makes an ultra-pure prenatal vitamin with all the precise micronutrients for fetal well being.
Greatest multivitamin for teenage ladies: Optimum Diet Opti-Ladies
Teenage ladies want extra calcium, vitamin D, and iron for optimum well being, and Optimum Diet supplies a wonderful dose of all three of those important vitamins, making it the most suitable choice for teenagers.
Greatest multivitamin for girls with iron: Ritual Important for Ladies
Ritual Important is a good decide for an iron-containing multivitamin for girls, as a result of it supplies iron with out additionally offering excessive doses of calcium. This may appear counterintuitive, however calcium has potent inhibitory results on iron’s absorption, so if you wish to enhance your iron with a multivitamin, go together with Ritual.
Greatest gummy multivitamin for girls: Smarty Pants Ladies’s Full
For those who can’t stand swallowing a tablet each morning, Smarty Pants is the most suitable choice available on the market. It has a healthy dose of vitamin D, alongside ample doses of iodine and folate. Though gummies can’t measure as much as capsule-based multivitamins on each entrance, Smarty Pants is one of the best if you realize you need gummies.
Who can buy a multivitamin for girls?
A multivitamin for girls is a catch-all complement that gives your physique with the entire nutritional vitamins, minerals, and vitamins that it wants.
Ladies whose weight loss program doesn’t have sufficient hint minerals can get quite a bit out of a multivitamin. Whereas it’s doable to get your entire vitamins from wholesome meals, ladies who’re busy, journey quite a bit, or who’re on a restrictive weight loss program usually lack key micronutrients of their weight loss program like calcium, folate, and iron.
Older ladies can advantages from a multivitamin tailor-made for girls. As you become old, your dietary wants change much more. After menopause, older ladies usually have deficits in copper zinc magnesium, calcium, vitamin E, and vitamin A (1).
Sustaining acceptable consumption ranges of vitamins like calcium, vitamin D, and vitamin Okay is especially vital for girls who’re getting older.
These nutritional vitamins and minerals work together in a synergistic strategy to construct and keep bone density. Many instances of osteoporosis and osteopenia are related to a weight loss program that’s poor in these vitamins and as your physique will get older, you grow to be extra susceptible to fractures in case your bone density is lowering.
Prenatal nutritional vitamins are particular subset of A ladies’s multivitamins. A prenatal vitamin is formulated particularly for girls who’re at the moment or quickly to be pregnant. Many ladies will swap from a typical multivitamin for girls to a prenatal vitamin when they’re pregnant, then swap again after giving delivery.
How we ranked
To type our rankings, we pooled merchandise spanning the vary from flagship nutritional vitamins from large brand-name firms to smaller merchandise from specialty labs, then checked out a number of key options.
No additional fillers or coloring brokers: Our first requirement was that something that had extreme fillers, bulking brokers, or coloring brokers was eradicated. After clearing the sector of those lower-quality merchandise, like store-brand choices from Centrum and Solimo, we began taking a look at dietary content material.
Excessive ranges of key vitamins for girls: a number of the key substances we have been in search of have been calcium, vitamin D, vitamin Okay, iron, and B-complex nutritional vitamins.
Surprisingly, a number of high sellers didn’t make it previous this subsequent requirement. Rainbow Gentle, for instance didn’t make the minimize due to its very low ranges of calcium.
Since this is among the most vital vitamins for girls, it’s very laborious to justify skipping given its important position in bone energy.
After guaranteeing that our remaining multivitamins for girls included the entire key micronutrients that each older and youthful ladies, we turned our eye to the strategy of supply.
Efficient mechanism of nutrient supply: Capsules versus chewables or gummies made a distinction, with capsules scoring higher as a result of their cleaner design and more practical ingredient supply. Extra importantly, nonetheless, was the chemical type that the nutritional vitamins, minerals, and different micronutrients got here in.
High performers like Backyard of Life Vitamin Code Ladies, used substances derived straight from pure sources, or used simply water-soluble types of their substances. Decrease performing dietary supplements used compounds like magnesium oxide as sources for hint minerals, that are cheaper however depend on abdomen acid to make the hint minerals biologically energetic.
Our high performers have been these multivitamins that use capsules that delivered efficient doses of all substances in an simply bioavailable type and didn’t pose any issues for vegetarians or vegans.
Ritual, our high performer, stood out for its concentrate on guaranteeing that the substances it delivers have been truly bioavailable, even going so far as engineering a capsule that enhances absorption.
Advantages
In case your weight loss program isn’t pretty much as good because it might be, you would possibly have the ability to profit from a multivitamin. Ladies are notably susceptible to quite a few dietary deficiencies, they usually even have some distinctive organic traits that shift the quantities of significant vitamins their physique wants.
Ladies are inclined to have a excessive prevalence of a number of dietary deficiencies that may be addressed with multivitamins. Furthermore, there’s even good proof that taking a multivitamin is straight related to optimistic well being advantages.
Many ladies are poor in vitamin D. Vitamin D deficiency can be intimately linked with calcium deficiency, and these go hand-in-hand with stopping lack of bone density as you become old.
A examine in New England Journal of Medication demonstrated that the mixture of calcium and vitamin D had a big affect on the discount of threat of hip fracture in older ladies (2). A 2014 evaluation of 53 research confirms these findings (3).
Ladies even have larger wants for B-complex nutritional vitamins. On the subject of the well being results of micronutrient deficiencies for girls, it’s not simply bone or immune well being that’s in danger. Ladies have particular wants almost about the vitamin B household, too, and if these aren’t met, deficiencies might be related to the next threat of growing power illnesses, temper issues and infertility.
Deficiencies in vitamin B12 may have detrimental results in your psychological well being. A 2000 examine within the American Journal of Psychiatry discovered that the danger of extreme melancholy will increase two-fold in ladies who’re poor in vitamin B12 (3), offering proof that nutrient consumption is related with each your bodily and your psychological well being.
Low ranges of vitamin B12 (and excessive ranges are homocysteine, an amino acid elevated primarily with meat consumption) is related to poor cognition, dementia, in addition to obsessive-compulsive issues (9).
Folate (aka vitamin B9) is vital for safeguarding DNA. Folate, B9, is a water-soluble vitamin that performs a important position in fertility, fetal growth and DNA and RNA synthesis. An excellent ladies’s multivitamin will ship a stable folate dosage for these cause.
Some analysis has discovered a correlation between multivitamin use and a decrease threat for most cancers. One 1998 examine from the Annals of Inner Medication examined multivitamin use in ladies and threat of colon most cancers (4).
The examine discovered that long-term day by day multivitamin use containing greater than 400mcg of folate, at 15 years of follow-up, was related to a big lower in threat of colon most cancers. This impact was not present in these whose dietary supplements contained folic acid.
Loss of life as a result of breast most cancers can also be considerably affected by supplementation. A 2013 examine discovered postmenopausal ladies with invasive breast most cancers had decrease breast most cancers mortality when consuming day by day multivitamins (15).
Taking a multivitamin with antioxidants might provide help to gradual the getting old course of. A examine by a workforce of researchers on the Nationwide Institute for Environmental Well being Sciences examined the connection between multivitamin use in ladies and telomere size, an indicator of “organic age” (5).
The researchers discovered that girls who used multivitamins had telomeres that have been, on common, 5 % longer than ladies who didn’t. That will or might not translate right into a 5% distinction in “organic age,” however that’s nonetheless fairly good!
Vitamin C acts as an antioxidant within the physique, serving to to neutralize oxidation or injury to tissues. The mind is especially delicate to oxidation by way of the lifespan. Vitamin C additionally helps neurons ship messages by way of the nervous system and performs an integral position within the upkeep of collagen within the pores and skin. Vitamin C deficiencies have been related to diminished mind quantity and progress throughout utero and infancy, acceleration of mind illnesses like dementia and Alzheimer’s, and speedy getting old (16).
Ladies have larger charges of iodine deficiency. Iodine is a important micronutrient for fetal growth and thyroid well being and is among the most typical deficiencies worldwide.
The World Well being Group (WHO) recommends day by day consumption of 150mcg for non-pregnant, non-lactating ladies and 250mcg/day throughout being pregnant and breastfeeding (19). Whereas the American Academy of Pediatrics agrees with WHO and issued a coverage assertion recommending all prenatal multivitamins include 150mcg of iodine within the type of potassium iodide, it isn’t federally mandated and subsequently not but frequent in multivitamins (20).
Negative effects
On the subject of unwanted effects, multivitamin dietary supplements not often include unwanted effects. The overwhelming majority of merchandise don’t include any substances which are dangerous even at pretty excessive doses.
Weight-loss oriented ladies’s multivitamins would possibly embrace caffeine and different stimulants. Caffeine ranges in these dietary supplements are sometimes low, however they’ll nonetheless trigger jitters or sleeplessness when you take it late at evening or if you’re particularly delicate to caffeine.
Extra is just not at all times higher relating to fat-soluble nutritional vitamins. Fats-soluble nutritional vitamins (particularly A, E, and Okay) can accumulate when taken at excessive doses, so be certain your multivitamin doesn’t have extra ranges of those nutritional vitamins.
In case you are pregnant or would possibly grow to be pregnant within the close to future, take a prenatal vitamin as a substitute. When you’re anticipating, your diet wants change, and to your well being and your child’s well being, it is best to go for a prenatal vitamin as a substitute of a extra basic ladies’s multivitamin.
Really useful dosage
On the subject of dosage, you might be on the mercy of the complement firms and their formularies.
For ladies, important vitamins embrace vitamin D, the B nutritional vitamins, iodine, and calcium, amongst others. Amongst these, listed below are the important targets to intention at:
It’s okay to exceed 100% RDV with vitamin D. The beneficial intakes for vitamin D are primarily based solely on bone well being, and haven’t been formulated with the opposite well being advantages of vitamin D in thoughts. Most scientific analysis on vitamin D supplementation makes use of a lot larger ranges than 100% RDV, which is why you’ll usually see vitamin D ranges larger than that in ladies’s multivitamins.
Calcium ought to be not less than 25% RDV. Calcium is important for bone energy, however past this degree it’s laborious to soak up extra calcium in a single shot, so it’s okay if this isn’t 100%–you possible wouldn’t have the ability to take in all of it in any case (often you unfold out calcium consumption all through the day with a devoted calcium complement).
Test to ensure any added extras are delivered at efficient dosages. If the complement contains different “extras” like fish oil or inexperienced tea extract, attempt to discover out if these are included in dosages which are excessive sufficient to truly be useful. In the event that they aren’t, you’re most likely higher off taking them as a separate complement, and never as part of your multivitamin.
FAQ
Q: What’s one of the best multivitamin for girls over 50?
A: Ladies over 50 are just about all going by way of or have gone by way of menopause, and as the results of the hormonal modifications that go together with this, they need to pay additional consideration to the hint minerals calcium, zinc, and copper, and nutritional vitamins D and Okay.
For these causes, we like Optimum Diet Opti-Ladies, as effectively Ritual Essence. Each have excessive ranges of those important micronutrients which are particularly vital throughout and after menopause. Optimum Diet has considerably extra calcium, however Ritual Essence has a cleaner and extra centered complement design.
Q: What’s one of the best multivitamin for girls that additionally has probiotics?
A: On the subject of probiotic content material, Backyard of Life Vitamin Code Ladies has a strong content material of useful micro organism.
Whereas a multivitamin for girls can’t compete with the degrees of probiotics current in a devoted probiotic complement for girls, Backyard of Life has a decent 500 million colony forming models (CFUs) per serving.
Importantly, this complement additionally contains prebiotics and digestive enzymes that help with rising your intestine microbiome.
Q: What’s one of the best gummy multivitamin for girls?
A: Our highest-rated gummy multivitamin for girls is Smarty Pants Ladies’s Full, which boasts 100% of your beneficial day by day consumption of a number of key vitamins ignored by another gummy multivitamins: iodine, folate, and vitamin D.
Q: What’s one of the best multivitamin for girls of their late 20s who need youngsters?
A: In case you are a lady in your late 20s and also you need youngsters at some date sooner or later, try Ritual Essence Prenatal.
We’ve got a separate article with rankings, opinions, and detailed evaluation of the science behind one of the best prenatal nutritional vitamins, so test these out when you fall into this latter class.
Q: Ought to a ladies’s multivitamin have isoflavones?
A: Some analysis suggests that girls experiencing menopause can see a slight enhance in intercourse hormone ranges and a concomitant enchancment in menopause-related complaints in the event that they take dietary supplements that include phytoestrogens corresponding to soy isoflavones.
You’ll discover soy isoflavones in Optimum Diet Opti-Ladies, however not too many different choices available on the market embrace any isoflavones. For that cause Opti-Ladies is considered one of our high beneficial merchandise for girls over age 50 who want a multivitamin.
Q: What’s the greatest entire meals vitamin for girls?
A: On the subject of entire meals substances, it’s robust to beat Backyard of Life and Naturelo. All the philosophy of each merchandise relies on sourcing all of its substances from plant sources.
Naturelo, for instance, makes use of rice bran to supply its vitamin E ,and wild-harvested lichen to supply its vitamin D. Backyard of Life, alternatively, makes use of a cautious mix of fruit, vegetable, and plant extracts that delivers the mandatory micronutrients.
Q: How do you have to select a multivitamin for girls?
A: We advocate following an analogous course of to how we ranked our high merchandise. First, be certain the multivitamins you’re looking at don’t include extreme fillers, binders, or coloring brokers.
Then, test to see if a very powerful nutritional vitamins and minerals for girls are included in adequate doses. This contains calcium, copper, zinc, vitamin Okay, and vitamin D, in addition to the B-complex nutritional vitamins.
Lastly, search for markers of high quality, like good manufacturing practices (GMP) certification, naturally-sourced substances, and extremely bioavailable types of the important nutritional vitamins and minerals.
Ladies who’re experiencing menopause or who’re postmenopausal have barely totally different dietary wants, so hold these in thoughts when selecting a multivitamin for girls.
Q: What occurs if a person takes a multivitamin for girls?
A: The one cause males shouldn’t take a multivitamin for girls is as a result of the micronutrient stability hasn’t been optimized for male physiology and dietary wants—it should nonetheless operate as a nice multivitamin, and can most likely outperform low-quality multivitamins for males.
There are a number of substances males might need to keep away from, corresponding to soy isoflavones, that are thought to imitate the consequences of estrogen within the physique, however soy isoflavones and different phytoestrogens are solely present in a number of multivitamins for girls.
Males would simply do higher to take a multivitamin for males, as they have a tendency to want larger doses of particular vitamins for producing male intercourse hormones like testosterone. Try our rankings for males’s multivitamins for extra on that subject.
Q: What’s the greatest time of day to take a multivitamin for girls?
A: With so many various substances in a multivitamin for girls, the timing is just not as vital as consistency. Some multivitamins for girls are available a serving measurement of only one capsule, during which case it is best to take this capsule on the identical time every single day.
Q: Are there multivitamins for girls that include fiber?
A: Typically, most girls’s multivitamins don’t include a lot or any fiber. The rationale for this isn’t that fiber isn’t mandatory for girls’s well being, however as a result of fiber takes up a number of area in a multivitamin capsule. It’s higher to go for a separate fiber complement as a substitute.
Q: What’s one of the best multivitamin for girls that comprises biotin?
A: Biotin is a B-vitamin that’s important for pores and skin, hair, and nail well being, however for girls performs a very vital position throughout being pregnant and breastfeeding, because of its position in selling fetal growth.
You’ll discover biotin in any prime quality prenatal vitamin, nevertheless it’s additionally ample in our high picks. Each Backyard of Life Vitamin Code Ladies and NOW Meals Eve are wonderful multivitamins for girls, and each ship 100% of your beneficial day by day consumption of biotin in a single serving.
Associated articles
Recap
Whereas it’s optimum to acquire all of your diet out of your weight loss program, the truth is that only a few folks can hit this objective.
For ladies who need to enhance their bodily and psychological well-being, scale back their threat for power illness, and battle off dietary deficiencies, multivitamins might help bridge the hole between what your physique wants and what your less-than-perfect weight loss program is offering.
For BodyNutrition.org’s #1 ladies’s multivitamin advice, click on right here.
