Ever walked down a supplement aisle at a health food store and felt completely overwhelmed? Same, same. But it turns out you can give your health a boost without transforming your vitamin cabinet into an equally overwhelming replica of said health food store.

According to Erin Stokes, ND, registered naturopathic doctor and MegaFood® medical director, finding supplements that are specifically beneficial to women is a great place to start when you want to be sure what you’re taking will actually help with your needs.

“Women have specific health needs that are different from men, and a gender-specific multivitamin can address those unique needs,” Stokes says.

Given that modern food’s nutrient density has declined over the last few decades, Stokes says a multi could benefit virtually anyone—but it’s important to know what to look for in a multivitamin. If you do decide to go that route, Stokes recommends a gender- and age-specific vitamin formula.

MegaFood—which pairs vitamins and minerals with real food to create premium supplements—is your one-stop-shop for a multivitamin that suits your lifestyle. Whether you’re looking for a tablet, soft chew, or a powder that dissolves into your favorite smoothie, taking your daily multi just got way less complicated.

Scroll down for Stokes’ notes on what to look for in a multivitamin and the ingredients you don’t want to miss out on.

Iron

One main difference between women and men? Women need to replenish the iron they lose during their periods every month. And given that the mineral delivers oxygen to every tissue in the body, contributes to cellular energy production, and promotes brain function, according to Stokes, it makes sense that low iron can make you feel lethargic and generally blah.

Beef up your iron intake by adding more red meat, spinach, and beans to your plate, or grab doctor-formulated MegaFood Multi for Women, which conveniently contains 15 milligrams of iron to replenish levels lost during menstruation.* Plus, you can feel good about the fact that it’s made with real food and added nutrients, it’s non-GMO, certified glyphosate residue free, vegan, and gluten-, dairy-, and soy-free.

Vitamin D

Some days, the most sunlight exposure you get is via the sunny vacation photos you scroll through on Instagram while you’re stuck inside your office (FYI that doesn’t count), which isn’t exactly ideal because sunlight is the primary way to get your daily dose of vitamin D. But before you up and quit your job, be sure your multivitamin includes vitamin D3.

Vitamin D3 is important for multiple reasons, especially for women, as it helps keep hormones in check and supports a healthy immune system, according to Stokes. On top of those reasons, vitamin D3 is also key for supporting bone health. In case that isn’t exactly number one on your wellness checklist, Stokes says you should consider moving it up.

“Bone health is important for women throughout all stages of life,” she says. “Up to 90 percent of bone mass is acquired by age 18 in women. After that age, it’s on us to keep bones as healthy as possible.”

B vitamins

Raise your hand if you feel like you could use more energy. If you (and likely every woman you know) are raising your hand, you might want to try adding some more B vitamins to your life.

The main benefits of B vitamins are boosted energy production and nervous system support, but since each of the eight water-soluble B vitamins are interconnected, they won’t work their magic as powerfully unless ingested together on a daily basis, Stokes explains.

By taking a daily multivitamin (like MegaFood Women’s Multivitamin Soft Chews) you’ll ensure you’re getting your B vitamins in one (delicious and convenient) bite*—especially if you’re vegetarian, as vitamin B12 is most commonly found in animal sources.

Zinc

“Zinc is a mineral that many women don’t pay attention to, even though it plays an important role in supporting healthy immune function,”* Stokes says. So, if your immune health is a priority, make sure to load up on the big Z.

Zinc-rich foods include oysters, lobster, and crab, but you don’t need to make seaside reservations to get your fill. Just over two grams of MegaFood Daily Multi Powder for Women has you covered in the zinc department, boasting 82 percent of your recommended daily value in one simple scoop, stir, and sip.* No overcrowded vitamin cabinet required.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

SHOP MULTIVITAMINS

MegaFood Multi for Women $30

MegaFood Women's Multivitamin Soft Chews $22

MegaFood Daily Multi Powder for Women $30

Sponsored by MegaFood

Top photo: Stocksy/Sergey Filimonov