A good multivitamin supplement can be a convenient way to make sure you're meeting all your vitamin requirements. Different vitamins all play different roles in your body and making sure you are not deficit in any is key to staying healthy.
Male and female bodies are also different and best multivitamin for her may not be the best for him. Let's break down what to look for when you’re in the market for a multivitamin for men.
- Why are multivitamins important?
- Do men need different vitamins?
- How to choose the best multivitamin supplement?
- Our top multivitamin recommendations for men.
Why are multivitamins important?
Vitamins and minerals are extremely important for keeping us fit and healthy. Whilst it’s possible to get most of your requirements from a well-rounded diet, there certain circumstances that may need an extra vitamin boost.
This may include periods of high activity levels, stressful phases or whilst following a diet with a substantial energy deficit. In instances like these, a good quality multivitamin can be a great option for keeping you in optimal health.
Do Men Need Different Vitamins?
For optimal and day to day wellbeing, there isn’t much difference in the vitamin requirements for men and women.
The differences in the recommended daily allowance of certain vitamins is based on body size. I.e., men typically require more vitamin A, B, E, K and zinc due to their larger body size. 1 The main exceptions to this are iron and folate, which women need significantly more of due to their menstrual cycle.
However, one of the main differences between males and females is testosterone levels and there are a number of vitamins required for the maintenance of this important hormone. As such, certain vitamins that men may need to pay more attention to than women.
Two specific vitamins include:
As zinc plays an important role in fertility, it often included in multivitamins for men. 2 Evidence suggests that zinc may also help with sleep, which is important for the maintenance of testosterone. 3
Vitamin D plays a role in muscle function, maintaining bone health, and reducing the risk of infection by maintaining your immunity. 4 It has also been suggested that vitamin D may also play a role in the production of testosterone due to presence of vitamin D enzymes in the testes – where testosterone is produced. 5
How to Choose the Best Men's Multivitamin Supplement:
Consider what your goal is
Different vitamins and minerals all have their own role to play in the body. Multivitamins will vary in their content of specific vitamins and your reason for supplementing will therefore influence which multivitamin is best for you.
For example, if you are looking to maintain immunity during the winter, a multivitamin with vitamin D included will be best. For a potential energy boost, a multivitamin with b-vitamins and vitamin C may be beneficial. For growth and performance in the gym, calcium and zinc are important.
Think about the delivery system
There are a number of different forms in which you can get you multivitamins. These range from standard capsules to powders and even gummies.
The best option for you just depends on preference. If you struggle taking capsules and large vitamin tablets, a gummy may be a good option as its chewable and comes in different flavours. Powders can also be convenient to throw into a shake or smoothie.
Check the strength of the vitamins
It’s important to always check the RDA (recommended dietary allowance) content of the multivitamin. Firstly, to make sure they contain enough of a certain vitamin, but also to make sure you’re taking the correct amount. More isn’t always better and excessive consumption of a specific vitamin can have negative health consequences.
Whichever multivitamin you choose, make sure to follow the instructed dose and be sure that any other supplements you are taking do not have large amounts of the same vitamin. One of the advantages of a good multivitamin is that it will provide the large majority of your daily requirements reducing the need to further vitamin supplementation.
Our top multivitamin recommendations for men
Alpha Men includes a wide range of vitamins including vitamin D, vitamin B5, vitamin C, zinc and calcium. There are also natural ingredients such as Korean ginseng and nettle leaf extract which may help maintain testosterone levels during periods of high activity.6
Take Home Message
Multivitamin supplements can be an easy, convenient way to ensure you are getting all your vitamins and minerals you require to stay healthy. The best supplement for you will be dependent on your goals and reasons for supplementing.
Always check the ingredient list to make sure your required vitamins are included and that amount is appropriate. It's also useful to check with your doctor to see if you require any vitamin in particular.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
- Schwartz JB. Vitamin intake, recommended intake, and gender differences. J Gend Specif Med. 2001;4(1):11-5.
- Fallah A, Mohammad-Hasani A,ColagarAH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81.
- Dietary Zinc Acts as a Sleep Modulator. (2017). International Journal of Molecular Sciences, 18(11), p.2334
- Owens, D., Allison, R. and Close, G. (2018). Vitamin D and the Athlete: Current Perspectives and New Challenges. Sports Medicine, 48(S1), pp.3-16.
- Seftel, A. (2011). Re: Effect of Vitamin D Supplementation on Testosterone Levels in Men. Journal of Urology, 186(1), pp.239-240.
- Sharp MH, Shields KA, Rauch JT, et al. The Effects of a Multi-Ingredient Performance Supplement on Hormonal Profiles and Body Composition in Male College Athletes. Sports (Basel). 2016;4(2):26. Published 2016 May 6. doi:10.3390/sports4020026