Multivitamins are among the most popular dietary supplements for both men and women. These vitamin- and mineral-packed pills, tablets, powders, gummies, and liquids are undoubtedly meant for everyone, especially those who do not get their daily nutrient requirements from a healthy, balanced diet.
In the following sections, we will explain what a natural multivitamin is and how multivitamins aimed at men differ from those targeting women. Also, we will go through multivitamins for different age groups and their corresponding dietary preferences. Next, we will list the most common nutrient deficiencies. Finally, we will discuss whether multivitamins should be a crucial part of everyone’s supplement stash or not.
What Makes a Good Multivitamin?
In brief, a multivitamin is made to serve as a dietary supplement with minerals, vitamins, and added nutritional components (such as herbs or fatty acids). They are commonly available as capsules, powders, tablets, gummies, liquids, and even injectables.
Remember that these products should contain at least three vitamins and a mineral to be called a multivitamin. Usually, most multivitamins on the market include at least nine essential vitamins — both water- and fat-soluble ones (vitamin C and B complex, and vitamins A, D, E).
With this in mind, it is essential to point out that the FDA doesn’t regulate dietary supplements. So, even the best multivitamins for men can contain lower or higher levels of certain ingredients than shown on the label.
Occasionally, some dietary supplements may not even contain all of the nutrients listed on the packaging. Hence, we always recommend purchasing vitamins (or any other type of supplement for that matter) from a reliable manufacturer.
Multivitamin Brands for Men vs. Women
The biggest difference between multivitamins for men and women is the amount of iron in the blend. To clarify, women require more iron than men due to losing a noticeable amount during menstruation.
Besides the difference in the amount of iron, some multivitamins for males contain added lycopene, which is believed to help protect against prostate cancer. Naturally, multivitamins for women do not require such ingredients.
Best Men’s Multivitamin for Older Men and Seniors
If you are at the age where you are searching for a multivitamin in the “silver” aisle, then you must understand how these supplements differ from the other ones.
The best daily vitamins for men over the age of 50 are typically higher in specific nutrients such as vitamin B12, vitamin D, coenzyme Q10, and various antioxidants. Namely, research shows that food-derived B12 absorption becomes more problematic as we age, so a supplement with this water-soluble vitamin is helpful.
The same goes for vitamin D, which is crucial for a healthy immune system and bone health. On the other hand, antioxidants (including resveratrol, vitamin A, C, E, zinc, and selenium) aid against free radicals.
Another essential nutrient that senior men do not absorb as quickly as younger adults is magnesium. According to recommendations, most men should aim for around 420 milligrams of this mineral daily.
Best Vegan Multivitamin Supplements
Yes, switching to a vegan or vegetarian diet can be excellent for improving overall health and the environment’s well-being. However, one of the main things to keep in mind when switching to a plant-based diet is boosting your vitamin intake.
For instance, vegans and vegetarians may become deficient in vitamin B12, vitamin D, omega-3s, and calcium. Hence, besides incorporating more plant-based foods high in these nutrients, an excellent solution to this common issue is to look for the best multivitamin for vegans with high levels of specific vitamins or minerals.
With this in mind, adult men should look for a dietary supplement to satisfy the daily recommended intake for these nutrient deficiencies. As a rule of thumb, the daily recommended intake for B12 in adults is 2.4 mcg daily. As for calcium, younger adults need 1,000 mg daily, while seniors need around 1,200 mg each day.
Although it didn’t make it to our list, one of the best vegan multivitamin supplements that we came across is the Naturelo One Daily Multivitamin for men.
Sadly, most people in the United States are not getting sufficient quantities of one or more essential nutrients. Based on the findings of a survey conducted between 2007 and 2012 by NHANES, American adults are most deficient in vitamin D, followed by vitamin E and vitamin K.
As for minerals, Americans need to watch out for their magnesium and calcium daily recommended intake, as these are the most problematic deficiencies. Potassium is another mineral that is gravely lacking in many individuals’ diets, and it is essential for gene expression and neurotransmitter production.
On the flip side, it’s possible to overdo it even with quality multivitamin supplementation and consume too much of a specific vitamin or mineral. For this reason, we urge you to consult a healthcare professional for expert advice on which supplement you should consider using.
RDAs and DRIs
Here are two key terms you need to be aware of when reading this best multivitamin review.
The Recommended Dietary Allowance, or RDA, is used to determine the daily values for supplement and food labeling. So, RDAs show the daily consumption of specific nutrients that most healthy individuals require.
Whereas Dietary Reference Intakes, or DRIs, measure the minimum amount of nutrients based on gender and age.
Recommended Daily Allowances for Men
What is the best multivitamin for men? To answer this question, it is critical to determine the recommended daily allowance for common vitamins and minerals.
Here is an overview of the RDAs, based on age:
- vitamin D — 600 IU (up to the age of 70), 800 IU (for 70+ years)
- vitamin E — 15 mg (14+ years)
- vitamin K — 120 mcg (men over 19 years)—AI (Adequate Intake), not RDA
- magnesium — 400 mg (men, 19–30 years), 420 mg (men, 31+ years)
- calcium — 1,000 mg (19–50 years), 1000 mg (men, 51–70 years), 1,200 mg (71+ years)
- vitamin B12 — 2.4 mcg (14+ years)
- zinc — 11 mg (men, 19+ years)
As a rule, always seek the guidance of a healthcare professional before attempting to self-medicate.
Are Top Multivitamins Essential for Optimal Health?
Some people insist that everyone should take a daily multivitamin for good health, whereas others believe that these supplements are a waste of money. Truth be told, a multivitamin will not radically transform your life, especially if your overall diet is not healthy and balanced, to begin with.
Remember, the first thing to do to improve health and life quality is to focus on eating a well-rounded diet, getting at least seven hours of quality sleep, drinking enough water, and regularly exercising. Only when you have prioritized these essential lifestyle habits should you consider adding a dietary supplement such as a multivitamin.
Nonetheless, a good multivitamin for men can be very beneficial. Here are some of the perks of taking a multivitamin supplement:
- cardiovascular function support
- healthier aging
- cognitive function optimization
- brain and nervous system support
- increased energy
- stronger bones, joints, and muscles
- healthier immune system
- increased production of testosterone