Should You Take a Women's Multivitamin? What the Evidence Actually Says

It is one of the most commonly asked health questions in Australia: should I take a daily multivitamin? The supplement industry says yes. The supermarket pharmacy aisle is built on the assumption that you should. But the clinical evidence tells a more complicated story.

This article reviews what the research actually shows about daily multivitamin use for women, where the gaps in the evidence are, and what the alternative looks like if you want to take a more targeted, whole-food approach to your daily nutrition.

What the Largest Studies Show?

The most significant recent study on multivitamin use and health outcomes was published in JAMA Network Open in June 2024 by researchers at the US National Cancer Institute. It analysed data from 390,124 generally healthy adults across three large prospective cohorts, with follow-up periods exceeding 20 years. (Loftfield et al., JAMA Network Open, 2024.)

The findings were clear: daily multivitamin use was not associated with a lower risk of death from any cause. There were no differences in mortality from cancer, heart disease, or cerebrovascular disease. The results held after adjusting for race, ethnicity, education, diet quality, and lifestyle factors.

This followed a 2022 review by the US Preventive Services Task Force, which concluded there was insufficient evidence to determine whether multivitamin supplementation improved health outcomes for the general population.

Why a Blanket Multivitamin May Not Address Your Actual Needs?

A standard women's multivitamin typically contains 20 to 30 nutrients at doses designed to cover a broad population average. The problem is that nutritional needs are not average. They are individual.

If you are low in iron, a multivitamin containing a modest dose of poorly absorbed non-heme iron will not meaningfully address that deficiency. If you need B12, the cyanocobalamin in most tablets may not be as effective as methylcobalamin or food-sourced B12 for individuals with absorption challenges. If you need choline, most multivitamins do not contain it at all.

A targeted approach, whether through nutrient-dense whole foods or specific supplementation based on blood work, is more likely to address actual gaps than a one-size-fits-all tablet.

What Vitamins Should a Woman Take Every Day?

Rather than listing a collection of isolated nutrients, a more useful question is: which nutrients are Australian women most likely to be low in, and what are the most effective food sources?

The Whole-Food Alternative

A daily whole-food nutrition ritual built around genuinely nutrient-dense foods can address the specific gaps that matter most for Australian women, without the synthetic fillers, binders, and poorly absorbed nutrient forms found in most tablets.

Byron Bay Bone Broth Organic Chicken Liver Capsules provide the full nutrient profile of chicken liver in a convenient, single-ingredient format: certified organic, vacuum-dried at low temperature, no fillers or additives. Paired with BBBB bone broth powder, which contributes gelatin-derived amino acids and naturally occurring minerals, the combination forms a practical daily foundation.

The Glow Stack bundle (one bottle of capsules plus one bone broth sachet pack) is designed for exactly this purpose. For those who want the most comprehensive option, the Founders Club (three bottles plus a sachet pack) offers 20% off on subscription.

Frequently Asked Questions

Is it good to take a women's multivitamin every day?

The largest study on this question (390,124 adults, 20+ years of follow-up, published in JAMA Network Open 2024) found no mortality benefit from daily multivitamin use. Multivitamins are not harmful for most people, but the evidence does not support the assumption that they meaningfully improve health outcomes. A targeted, food-first approach may be more effective.

What vitamin should a woman take every day?

The nutrients most commonly deficient in Australian women are iron, B12, folate, and choline. Addressing these specific gaps through nutrient-dense whole foods or targeted supplementation is generally more effective than a broad-spectrum synthetic multivitamin.

Do I need a multivitamin if I eat well?

If you eat a varied, nutrient-dense diet that includes organ meats, eggs, seafood, and vegetables, you may not need a synthetic multivitamin at all. However, specific life stages (pregnancy, postpartum, heavy menstruation) can increase requirements beyond what diet alone provides. Blood work is the most reliable way to identify individual gaps.

Are chicken liver capsules a substitute for a multivitamin?

Chicken liver capsules are a whole-food product, not a synthetic multivitamin. They provide a broader spectrum of bioavailable nutrients per serve than most multivitamin tablets, but they are not designed to replace a varied diet. They are best understood as a convenient way to access the exceptional nutrient density of liver as part of a whole-food approach.

What is the Founders Club?

The Founders Club is the highest-value bundle in the Byron Bay Bone Broth range: three bottles of Organic Chicken Liver Capsules plus one Bone Broth Sachet Pack, with 20% off on subscription. It provides a quarterly supply of whole-food nutrition delivered to your door.

References

• European Food Safety Authority. Scientific Opinion on Dietary Reference Values for Folate. EFSA Journal. 2014;12(11):3893.

• Loftfield E et al. Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts. JAMA Network Open. 2024;7(6):e2418729.

• MJA InSight+. What GPs need to know about iron deficiency in women. insightplus.mja.com.au. July 2024.

• StatPearls. Dietary Iron. NCBI Bookshelf. Updated January 2024.

• USDA. FoodData Central: Chicken, liver, all classes, cooked, simmered. fdc.nal.usda.gov. Accessed: June 2026.

• US Preventive Services Task Force. Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer. JAMA. 2022;327(23):2326 to 2333.