Best Multivitamin for Women Over 50: Review Easy-to-Swallow Versus Regular-Sized Multivitamins

Centrum Silver Minis vs. One-a-Day Women 50+ Complete vs. One-a-Day Petites

As we age, our nutritional needs evolve, especially for women over 50 who require specific vitamins and minerals to maintain optimal health. This comprehensive comparison delves into three popular multivitamins for women options: Centrum Silver Minis Multivitamin for Women 50+, One-a-Day 50+ Complete Multivitamin regular size, and One-a-Day Women’s Petites Multivitamin.

We compared these top-selling multivitamins for women because some women have trouble swallowing pills and need easy-to-swallow options. Comprehensive nutrient coverage is also a key consideration when selecting a multivitamin to close nutrient gaps.

The supplement companies state that the Centrum Silver Minis and One-a-Day 50+ Complete multivitamins are specifically formulated for women over 50, while the One-a-Day Petites are not age-specific.

In this article, we will explore their effectiveness in meeting the recommended daily allowances (RDA) for women over 50, dietary sources of these essential nutrients, factors to consider when selecting a multivitamin, and recommendations on how to take multivitamins to optimize health and minimize side effects.

Nutritional Comparison: Meeting Daily Allowances

Essential Vitamins and Minerals

Here’s a detailed comparison of the essential vitamins and minerals for these top-selling women’s multivitamins (please note, these are accurate as of the time of publication) with the small easy to swallow tablets shaded in green, regular-size tablet shaded in yellow, and nutrients falling below RDA shaded in gold:

Analysis of Nutritional Content

Overall

When comparing these easy-to-swallow and regular-sized top-selling multivitamins to meet the recommended daily allowances for vitamins and minerals, it is important to note that a balanced diet should provide for most of your nutritional needs. I have included dietary sources for the key nutrients below so you may assess whether your diet provides the necessary nutrients.

It was interesting to note that there were no significant differences in meeting the RDAs for women 51+ between those that were formulated specifically for women 50 +, Centrum Silver Minis and One-a-Day 50+ Complete, and One-a-Day Petites, which was not formulated to be age-specific.

Overall, the three top-selling multivitamins for women provide comprehensive coverage, integrate antioxidant vitamins, and meet or exceed most recommended daily allowances for vitamins and minerals to support women’s health, though some key differences may influence your choice. Only a few mineral RDAs are partially met or not included (iron) in these multivitamins. Some women have difficulty with constipation or diarrhea with iron supplements, so this provides an option if you have this sensitivity.

Importance of Diet

When a multivitamin is paired with a healthy diet, you should be able to meet your nutritional needs. The choice of which multivitamin is best for you should consider your dietary preferences and nutritional needs, especially if you are diabetic, gluten or dairy-free, or follow a vegetarian or vegan diet. It is always helpful and recommended that you consult with your healthcare provider.

Significance of Calcium

As women age, the risk of osteoporosis increases, so it is imperative that you get your calcium needs met through either your diet or supplements to support bone health. As calcium, vitamin D, and magnesium are synergistic, a combined supplement is recommended if your diet does not provide adequate amounts. Vitamin D enhances calcium absorption, and magnesium activates vitamin D. Additionally, if you do not get enough exposure to sunshine, you may be at risk for vitamin D deficiency.

Please click here to read my previously published article for more information about absorption, bioavailability, and the synergistic effects of vitamins and minerals.

Comparison and Dietary Sources

Vitamin A:

• Comparison: Centrum Silver Minis offers the highest amount, which benefits vision and immune function. The One-a-Day multivitamins also meet or exceed the RDA.
• Dietary Sources: Carrots, sweet potatoes, spinach, kale, liver, dairy products.

Vitamin C:

• Comparison: One-a-Day products provide the highest amount at  120 mg, while the Centrum Silver Minis still exceed the RDA.
• Dietary Sources: Citrus fruits, strawberries, bell peppers, broccoli, Brussels sprouts.

Vitamin D:

• Comparison: All three options provide 25 mcg (1000 IU), exceeding the RDA slightly.
• Dietary Sources: Fatty fish, fortified dairy products, eggs, sunlight.

Vitamin E:

• Comparison: Centrum Silver Minis and One-a-Day Women’s Petite meet the RDA, while the One-a-Day Women’s 50+ falls slightly short of the RDA.
• Dietary Sources: Nuts, seeds, spinach, broccoli, vegetable oils.

Vitamin B12:

• Comparison: All three exceed the RDA, with Centrum Silver Minis providing the highest B12 content, which is crucial for energy production, cognitive health, and brain health.
• Dietary Sources: Fish, meat, poultry, eggs, dairy products.

Calcium:

• Comparison: All three are significantly below the RDA, with Centrum Minis and One-a-Day 50+ Complete offering 25% of RDA at 300 mg, while One-a-Day Petites offers 500 mg, less than 50% of the RDA. Due to risk of osteoporosis and bone health, this is a risk factor if adequate nutrition not provided through diet.
• Dietary Sources: Dairy products, fortified plant-based milks, leafy greens, almonds, tofu.

Iron:

• Comparison: Centrum Silver Minis and One-a-Day Women’s Petite include iron, while One-a-Day 50+ Complete does not. Iron supplements may be challenging for sensitive people.
• Dietary Sources: Red meat, poultry, seafood, beans, lentils, fortified cereals.

Lutein:

• Comparison: Only Centrum Silver Minis include lutein, which is beneficial for eye health and immune health. Lutein is also a valuable addition to a multivitamin for women over 50.
• Dietary Sources: Kale, spinach, corn, eggs, green peas.

By considering the formulation of your chosen multivitamin and dietary sources, you can ensure a balanced intake of these essential nutrients through both supplements and food.

I also provided a sample three-day, 2,000-calorie meal plan later in this article that meets the recommended daily allowances for women 50 and older.

Recommendation on How to Select the Best Multivitamin for You

• Evaluate your diet and dietary preferences and intake against the Recommended Daily Allowances for your age group. This is especially important if you follow a gluten or dairy-free, vegan, or vegetarian diet.
• Review your medical history and prescriptions and speak with your healthcare provider for guidance. This is especially important if you are diabetic or have high cholesterol.
• Ensure that product manufacturers address safety and efficacy standards.
• Evaluate whether taking two easy-to-swallow mini or small tablets is preferable to taking one larger tablet daily.
• Be willing to try alternates to get the best-fit long-term for your health.

Recommendations for How to Take Multivitamins

Taking multivitamins and dietary supplements can benefit overall health, but it’s essential to follow specific guidelines to avoid side effects.

• First, always take your multivitamins with a meal to enhance absorption and reduce stomach discomfort.
• Secondly, avoid taking multiple supplements with similar nutrients to prevent overdosing.
• Thirdly, stay hydrated throughout the day. Some vitamins, like B and C, are water-soluble and require adequate water intake for optimal utilization.
• Fourth, consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are on medication.

By following these recommendations, you can maximize the benefits of your multivitamins and dietary supplements while minimizing the risk of side effects.

Meal Plan for Essential Vitamins and Minerals

For women over 50, it is important to ensure that you get the necessary vitamins and minerals, either through diet or supplements, to maintain optimal health.

Here’s a sample three-day meal plan that provides an approximate intake of 2000 calories a day. It includes protein at each meal and snack, fruit at breakfast, and vegetables at lunch and dinner.

Day 1 (Approx. 2000 Calories)

Breakfast

• Greek Yogurt Parfait: 1 cup Greek yogurt, 1/2 cup mixed berries, 1/4 cup granola, 1 tablespoon chia seeds, 1 small banana
  • Calories: 400
  • Nutrients: Calcium, Vitamin B12, Vitamin D, Vitamin K, Biotin, Fiber, Protein

Lunch

• Grilled Chicken Salad: 4 ounces grilled chicken breast, 2 cups mixed greens (spinach, kale), 1/2 cup cherry tomatoes, 1/4 avocado, 1 tablespoon olive oil and lemon juice dressing, 1/4 cup feta cheese, 1 whole grain roll- Calories: 550
• Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Niacin, Vitamin B6, Protein

Snack

• Almonds: 1 ounce
  • Calories: 160
  • Nutrients: Vitamin E, Magnesium, Riboflavin, Copper, Protein

Dinner

• Baked Salmon: 4 ounces salmon, 1 cup steamed broccoli with 1 tablespoon olive oil, 1 cup quinoa, 1 small baked sweet potato
  • Calories: 700
  • Nutrients: Vitamin D, Omega-3 Fatty Acids, Selenium, Magnesium, Vitamin C, Vitamin B12, Folate, Protein

Evening Snack

• Apple with Peanut Butter: 1 medium apple, 2 tablespoons peanut butter
  • Calories: 240
  • Nutrients: Fiber, Vitamin C, Potassium, Biotin, Protein

Day 2 (Approx. 2000 Calories)

Breakfast

• Oatmeal: 1 cup cooked oats, 1/4 cup walnuts, 1/4 cup blueberries, 1 tablespoon flaxseeds, 1 tablespoon honey, 1 hard-boiled egg
  • Calories: 500
  • Nutrients: Magnesium, Fiber, Vitamin E, Omega-3 Fatty Acids, Antioxidants, Protein

Lunch

• Turkey and Avocado Wrap: Whole wheat tortilla, 4 ounces turkey breast, 1/2 avocado, spinach leaves, 1 tablespoon mustard, 1 ounce cheddar cheese, 1 medium apple
  • Calories: 600
  • Nutrients: Vitamin K, Vitamin B6, Folate, Niacin, Protein

Snack

• Greek Yogurt: 1 cup
  • Calories: 150
  • Nutrients: Calcium, Vitamin B12, Probiotics, Protein

Dinner

• Stir-Fried Tofu and Vegetables: 1 cup tofu, 2 cups mixed vegetables (bell peppers, snap peas, carrots), 1 cup brown rice, 1 tablespoon soy sauce, 1 tablespoon sesame oil- Calories: 650
• Nutrients: Protein, Vitamin A, Vitamin C, Iron, Magnesium, Manganese

Evening Snack

• Dark Chocolate: 1 ounce (70% cocoa or higher)
  • Calories: 100
  • Nutrients: Iron, Magnesium, Antioxidants, Protein

Day 3 (Approx. 2000 Calories)

Breakfast

• Spinach and Mushroom Omelet: 2 eggs, 1 cup spinach, 1/2 cup mushrooms, 1 ounce feta cheese, 1 slice whole-grain toast with 1 tablespoon butter, 1 orange
  • Calories: 500
  • Nutrients: Vitamin D, Vitamin B12, Vitamin K, Folate, Protein

Lunch

• Lentil Soup: 1 cup cooked lentils, 1 cup mixed vegetables (carrots, celery, tomatoes), vegetable broth, 1 whole grain roll, 1 ounce cheddar cheese
  • Calories: 600
  • Nutrients: Iron, Folate, Vitamin A, Vitamin C, Fiber, Protein

Snack

• Cottage Cheese: 1/2 cup cottage cheese, 1/2 cup pineapple chunks
  • Calories: 200
  • Nutrients: Protein, Calcium, Vitamin C, Vitamin B12

Dinner

• Grilled Shrimp and Asparagus: 6 ounces shrimp, 1 cup grilled asparagus with 1 tablespoon olive oil, 1 cup wild rice, 1 cup mixed salad (lettuce, cherry tomatoes, cucumbers) with 1 tablespoon olive oil and vinegar dressing
  • Calories: 700
  • Nutrients: Selenium, Vitamin D, Vitamin B12, Vitamin E, Protein

Additional Tips

• Hydration: Drink plenty of water throughout the day.
• Diversity: Vary your fruits, vegetables, and protein sources to cover all essential nutrients.
• Supplements: Consider a multivitamin, calcium, and other supplements if you have dietary restrictions or need to meet specific nutritional needs.

This sample meal plan ensures a balanced intake of vitamins and minerals through whole foods. It meets the RDA for women over 50 while providing approximately 2000 calories per day and incorporating protein, fruit, and vegetables in each meal and snack, supporting healthy aging. Adjust portions and snacks based on individual calorie needs and preferences.

Closing

We hope this article provided information that will help you make the best decision for you in selecting a multivitamin to meet your needs and promote a healthy lifestyle!

References

Centrum Multivitamin/Multimineral Supplement tablets. (2021). [Multivitamin; Tablets]. https://www.centrum.com/content/dam/cf-consumer-healthcare/bp-wellness-centrum/en_US/pdf/womens-mini-50.pdf

One a day women’s petite. (n.d.). Bayer. Retrieved June 20, 2024, from https://www.oneaday.com/vitamins/small-easy-to-swallow-vitamins/vitamins-for-women/womens-petites

One-a-Day Women’s 50+ complete multivitamin. (n.d.). Bayer. Retrieved June 22, 2024, from https://www.oneaday.com/vitamins/age-50-and-over/multivitamin-for-women-over-50

Vitamins and minerals for older adults. (2021, January 2). National Institute on Aging. https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults