How to Pick the Best Multivitamins for Men in 2022
By Multivitamins and protein powders are two of the most common supplements for men.
It isn’t surprising that this happens, considering there are so many factors.
You’ll eventually wake up one day and realize that you haven’t had anything -green in like… 4 days (or maybe even 4 weeks — not judging). This will be the day that you decide it’s high time to start using a multivitamin.
Maybe you have already experienced it and are here to help you make sense of all the options.
There is also the generational factor. You may remember your dad (or grandfather) taking a multivitamin daily. He might have encouraged you to use one to help you grow up strong and healthy. You may even say the same to your children as you remind them about their daily gummy.
There’s also a general “that-makes sense” factor. Take a multivitamin if you are going to take a Vitamin.
Last but not least, there’s always the cover your bases factor. Even if your diet seems healthy, you may feel like you are lacking a certain nutrient.
But here’s a thing: although older men are more likely to be wiser than you, it doesn’t make sense that all your vitamins should be in one vitamin.
A Harvard 2019 study and a Tufts 2019 Harvard study concluded that multivitamin users lived less long than those who didn’t.
Multivitamins may actually be harmful.
JoAnn, M.D. professor at Harvard Medical School, says, “Some people who take multivitamins justify having less healthy eating habits.” Vitamin-takers sometimes become complacent about nutrition and eat less.
After considering the above information, science does support reducing cancer risk. Michael Roizen is Chief Wellness Officer Emeritus, Cleveland Clinic.
A random clinical trial (the gold standard in research) found an 18% decrease in cancer risk for older men in good health who had been taking a daily multi for more than a decade. It’s still 18%, but cancer.
Dr. Roizen stated that multivitamins are not good for healthy men in the short term. Therefore, if you start taking a supplement after a few months, then stop for a couple of years and then continue, you’re simply paying cash to supplement companies. (In 2014, advertising was a total of $155,000,000 for the top four corporations.
Are you in good health and don’t have any major dietary restrictions ( vegetarian), Keto. If this is the case, you don’t need a multivitamin.
Have a severely restricted or poor diet, have a gastrointestinal condition that impairs nutrient uptake such as celiac, or is on certain medications like proton pump inhibitors to treat heartburn. You might need a multivitamin supplement and/or a specific nutrition supplement.
This is the right situation to make sure you talk with your doctor about a multivitamin.
The question is, which kind should I buy?
The FDA views multivitamins as dietary supplements and doesn’t have the responsibility to inspect or approve them. Dr. Roizen recommends you look for a third part seal (USP NSF or Informed Choice), which verifies that what is on the label actually is in the pill.
It would be best if you choose a brand that contains methyl folate. It is the active, more beneficial form of folate. Dr. Roizen suggests taking half your multi in both the morning and evening to help maintain levels.
Different needs exist in the body. Men require more of certain nutrients than women and less of others.
The risk of iron deficiency and anemia is lower for males who are given iron at birth. Iron requirements for men are, therefore, lower (1).
While most people can satisfy their nutritional needs with diet alone, there are some situations where supplements may be necessary.
Senior men are more likely to be deficient in vitamins B12 and D (2, 3).
What to Look For in a Multivitamin Men
Key Nutrients
Talking with your healthcare provider to discuss your individual nutritional requirements is the best way. For men, a multivitamin should include a mix of nutrients such as vitamin B12 (vitamin D), vitamin D, Vitamin D, and magnesium.
Zinc (and selenium) are essential minerals that men need. Omega-3 fats and probiotics help promote good health. They may consider an iron-free formula since iron can build up in the body over time.
Purpose
A multivitamin should be reviewed by a qualified health professional before you purchase one. For instance, if your blood work reveals that you are low in certain vitamins or minerals, your physician may recommend a specific formula.
Multivitamins have typically balanced formulas that include all of the micronutrients. Although balanced, multivitamins do not have to be geared towards heart health. They can also help improve athletic performance. Before choosing one, you should consider your age, health conditions, diet, lifestyle, and how often you take them.
Certification
The United States does not have a strict regulatory system for nutrition supplements. Third-party testing can help you ensure that you are selecting safe, effective products. Third-party testing allows an independent lab to assess a product’s safety and purity. NSF (USP), LabDoor, ConsumerLab, and LabDoor are some of the third-party agencies you can check on the label.
Other ingredients
Make sure to avoid artificial colors, sugars, and other unneeded ingredients when possible. It is important to carefully review the ingredient list to ensure it meets all your dietary and preference requirements.
Prices
Even though good health is not something you can price, vitamins can be expensive. You can find high-quality alternatives that are budget-friendly. It is important to consider the ingredients carefully. Don’t let giddy marketing campaigns or fancy packaging convince you that it costs more. Take a look at how much you’re getting. If you need multiple servings per day, it might end up costing more.
Important nutrients for men’s health
It is important to consider the nutrients contained in multivitamins.
Micronutrients are individual needs and vary based on gender, age and sexual orientation. They can also get affected by medications or chronic diseases.
Adult men must make sure they have enough of the following vitamins, however: (7, 8)
- Vitamins A: are essential for skin, eye, immune, and overall health.
- VitaminC: essential in the immune system and Collagen production.
- B Vitamins: involved with energy metabolism and production of red blood cells
- Vitamin K, calcium, magnesium and vitamin D are essential for bone health.
- Vitamin E (and selenium): antioxidants that help protect cells from injury.
- Magnesium/Kaolin – promote heart health, blood pressure, heart health, muscle contraction, and cardiovascular health
Multivitamins can contain vitamins, minerals, herbs, and antioxidants that could benefit prostate health.
Multivitamin Dosage for Men
Make sure to speak to your doctor before adding a supplement into your daily regimen. They will be able to determine the best dosage and appropriateness of the supplement.
There is no regulation that defines what nutrients a vitamin must contain. Multivitamins have no recommended daily allowances (RDA). The National Institutes of Health does however provide RDAs or ULs (Tolerable Urgent Intake Levels), for each of the vitamins and minerals in multivitamins.
Many supplements can have higher RDA vitamin and minerals content. However, it’s important for you to understand that your body may not absorb the full amount of the supplement.
Excess consumption of water-soluble Vitamins is filtered through the renals and excreted. However, fat-soluble Vitamins (A, D and E) can be stored within your body (primarily in fatty tissues and the liver). Remember to adhere to the UL (Tolerable Lower Intake Level), especially when it comes to vitamins and minerals.
FREQUENTLY ASKED QUESTIONS
- What is the best moment to take a multivitamin?
- There are a few reasons why it is good to take your multivitamin together with a meal. The first is that some vitamins–specifically vitamins A, E, D, and K–need to be taken with fat in order to be optimally absorbed. A multivitamin can be taken with food to reduce stomach upsets and nausea. Another reason is that multivitamins can help increase compliance by being taken along with meals. It is difficult to say when the best time to take multivitamins is, but many people find that they work well taking them in the morning.
- Do multivitamins actually work?
- The short answer is yes. But, each person is unique and has different nutrient needs. Multivitamins are a great way to increase your nutrient intake. They also help you get the nutrients you need when food alone is not sufficient. Multivitamins come in many forms. Some products are made for pregnant women, while others are meant for older adults. The average healthy person with a diverse diet might find it useful to use a multivitamin as needed. Women of reproductive age, seniors, vegans and vegetarians should take a multivitamin every day to ensure that they meet their daily nutritional requirements.
- Is it necessary that I take a multivitamin each day in order to get the best results?
- If you are taking a multivitamin, you should follow your schedule. It depends on what you eat and your individual nutrient needs. Some people with vitamin or minerals deficiencies may need to increase their daily intake and maintain normal levels. This is why it’s so important to speak with your doctor.
- What if I’m older than 40 or 50? Do I need to take a specific multivitamin?
- There are different nutritional needs for men and women. While men over 40 have the same nutritional needs as women, their abilities to absorb and digest nutrients may vary with age. Vitamin D, calcium, and Vitamin B12 are vital for the support of aging bones. Vitamin B12 intake is vital for cognitive functioning and energy maintenance. Unfortunately, the ability to absorb Vitamin B12 through food can decline as we age.
