Add a multivitamin to your diet to ensure you are getting enough of your essential daily nutrients. Here are our top picks for men’s multivitamins.
Everyone in the world needs a steady intake of the right vitamins and minerals that keep our bodies running smoothly. These essential nutrients include vitamins A, C, D, E, K and F, as well as iron, calcium, magnesium and zinc. Diets alone have a difficult time of fulfilling all these needs, but there is another, easier way. A multivitamin can go a long way in addressing those nutritional gaps. There are a wide number of multivitamins available on the market, so you’re at no shortage when it comes to choices.
Notably, dietary supplements are not regulated by the Food and Drug Administration, leading to a consumer market saturated with inadequate options. There’s a broad range of multivitamin brands, from affordable to overly expensive. Here is our take.
What essential vitamins and nutrients do men need?
The Academy of Nutrition and Dietetics recommends men who are missing key vitamins from their diets, lack regular physical activity or adequate amounts of sleep take a multivitamin. Men, specifically, require a multivitamin that contains some of the following.
Vitamin A
Found in fruits and vegetables such as cantaloupe and carrots, vitamin A (along with carotenoids, a version of vitamin A found in animal sources) is important for eye health. According to the CDC, only one in 10 adults obtain their daily value of fruits and vegetables, men getting the fewest. Vitamin A in a multivitamin helps bridge this gap in men’s diets. Adult men are recommended to obtain about 900 micrograms daily.
Vitamin C
Most commonly found in citrus fruits, vitamin C plays an important role in collagen production, protein metabolism and immunity. Again, if men are not eating enough fruits and vegetables, a vitamin supplement is encouraged. Men are recommended to obtain 90 milligrams a day.
Vitamin D
Aiding in bone health, vitamin D is obtained from the sun’s UV rays. If men are not spending enough time outside and in the sun, a supplement is required for optimal health. Adult men are recommended to obtain 15 micrograms daily.
Calcium
Hand-in-hand with vitamin D, calcium is also needed for bone health. Calcium also aids in healthy muscle and heart function. However, a much larger amount of calcium is needed daily. Adult men need 1,000 milligrams of calcium daily and an extra 200 milligrams after the age 70.
Magnesium
Found in nuts, seeds and leafy vegetables, magnesium is essential for regulating chemical reactions, muscles and nerves, bone development and energy production. Men should obtain 420 milligrams of magnesium daily.
Zinc
Although the body only requires a small amount of zinc, it’s an essential nutrient for DNA, cell and healthy tissue production. Zinc is most commonly found in meat and fish. If you’re following a vegetarian or vegan diet, a zinc supplement is recommended. It’s recommended that men take 11 milligrams of zinc daily.
