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Multivitamins are dietary supplements. They contain several essential nutrients and can fill nutritional gaps by providing vitamins and minerals that may be missing in your diet. Dietary supplements are especially important for people who eat a vegetarian or vegan diet or have other dietary restrictions. 

Some multivitamins are specially formulated for men. But given the sheer volume of products available, choosing the best multivitamins for men can be overwhelming. Please keep reading to find out what you should look for in men’s multivitamins.

What essential vitamins and minerals should a man take?

The recommended daily allowance (RDA) is the average amount of a nutrient (vitamin or mineral) a person needs daily to prevent deficiencies and stay healthy.

The RDA of key nutrients can be different for men and women. Active men may need more of certain key vitamins and minerals, and older adults may need different amounts of essential nutrients to stay healthy. 

Men need all the nutrients that women need but may require larger amounts of certain nutrients. Key nutrients for men’s health can be obtained from a balanced diet with a dietary supplement if there are gaps in the diet. Here are some of the essential vitamins and minerals that men need:

Vitamin A (Retinoids and Carotene)

Vitamin A is essential for supporting immune health, vision, heart, lung, kidney, and bone health. It may also help the body maintain healthy blood sugar levels. 

• The RDA of vitamin A for men is 900 micrograms per day

B Vitamins

Eight B vitamins play a crucial role in men’s health, including memory, cognitive function, metabolism, energy production, muscle and nerve function, and blood cell formation. B vitamins also support heart health and brain health. 

According to the National Institutes of Health (NIH), the recommended daily intakes for B vitamins in adult men are as follows:

• Vitamin B1 (thiamin): 1.2 milligrams (mg)

• Vitamin B2 (riboflavin): 1.3 mg

• Vitamin B3 (niacin): 16 mg NE (niacin equivalents)

  • One NE equals 1 mg of niacin or 60 mg of tryptophan

• Vitamin B5 (pantothenic acid): 5 mg

• Vitamin B6 (pyridoxine):

  • 1.3 mg up to age 50

  • 1.7 mg/day in men over 50

• Vitamin B7 (biotin): 30 micrograms (mcg) 

• Vitamin B9 (folic acid, folate): 400 mcg DFE (Dietary Folate Equivalents)

• Vitamin B12 (cobalamin): 2.4 mcg

Find out What Causes Vitamin B12 Deficiency?

Vitamin C (Ascorbic Acid)

Vitamin C has antioxidant properties and can support healthy aging by protecting the body from free radical damage. It can also support immune function and lower the risk of infections. Additionally, vitamin C can support bone, skin, and tissue health. 

• The RDA of vitamin C for adult males is 90 mg per day.

• An additional 35 mg of vitamin C is recommended for adult males who are smokers

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Vitamin D (Calciferol)

Vitamin D is one of the fat-soluble vitamins. It is activated by exposure of the skin to sunlight. However, many adult men are deficient in vitamin D. This essential vitamin is important to support bone health and a healthy immune system. It may also support prostate health in men. 

• The RDA of vitamin D for adult men under 70 years of age is 15 mcg or 600 international units (IU) per day 

• The RDA of vitamin D for men over 70 years of age is 20 mcg or 800 IU per day

Read more: “Vitamin D (Ergocalciferol): Benefits & Risks”

Vitamin E (Alpha-Tocopherol)

Vitamin E is one of the essential vitamins for men’s health. It is an antioxidant and protects cells from damage. It also plays a role in supporting muscle function. 

• The RDA of vitamin E for adult males is 15 mg or 22.4 IU daily

Vitamin K (Phylloquinone)

Vitamin K plays an important role in blood clotting and wound healing. It also supports heart health and bone health. 

• The RDA of vitamin K for men is 120 mcg daily

Learn about Vitamin K Deficiency Symptoms & Treatments.

Calcium 

Calcium is essential for healthy bones and teeth. It also supports muscle and nerve function.

• The RDA for adult males up to age 50 years is 1,000 mg of calcium per day

• The RDA for older adults (men over the age of 70) is 1,200 mg per day

Find out the Importance of Vitamin C and Calcium. 

Iron 

The body needs iron to transport oxygen in the blood. It also supports the immune system, brain function, and energy production. 

• Adult men (19 years and older) should consume 8 mg of iron daily.

Zinc

Zinc is necessary for immune function, memory, and protection against infections. 

• The RDA for zinc is 11 mg per day in adult males.

What to look for when choosing dietary supplements?

Remember, even the best multivitamin for men is not a substitute for a healthy diet. Always talk to your healthcare provider before starting any dietary supplement. If you’re looking for the best men’s multivitamin to fill gaps in your diet, here are some of the things to keep in mind:

Consult your doctor

Your healthcare provider can recommend the best men’s multivitamin for you based on your health status. For example, if your blood tests show a significant vitamin D deficiency, they can recommend dietary sources (food), multivitamins, or a vitamin D supplement. 

USP Seal

The United States Pharmacopeia (USP) is an independent nonprofit that tests products. A USP-verified seal on a men’s multivitamin means it is safe and high-quality.

Third-Party Testing

Some manufacturers of men’s multivitamins send their products for third-party testing to verify the accuracy of the ingredients. This way, you can be sure that what is mentioned on the label is actually in the bottle.

References:

1. https://health.clevelandclinic.org/which-vitamins-should-you-take/

2. https://diabetes.org/food-nutrition/diabetes-vitamins-supplements

3. https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/