Best Multivitamins for Men in 2021

What accounts for these differences?

At first, you might think that the variations between men's and women’s needs for certain vitamins and minerals are related to their weight differences. The problem with this explanation is that men would need more of all the vitamins and minerals.

Perhaps the reason why men need a greater amount of certain nutrients, and less iron, has to do with the role they play in a man’s physiology. Let’s explore the function of each of the nutrients listed in the table above to see if this accounts for the differences in the nutritional needs of the two genders.

Vitamin A

For both men and women, good eyesight and strong night vision is more likely among those with a greater intake of vitamin A.¹ One of the dangers for men of being deficient in this vitamin is that they are more likely to develop lung cancer.²

Since the incidence of this killer disease is 28 percent higher in men than in women³, the research indicates that they can benefit more from supplementing their diet with vitamin A as a preventive measure.

Vitamin C

This essential nutrient is not just useful as an antioxidant, but also for the promotion of healthy muscle, bone, skin, gums, tendons, ligament and cell membranes.

Additionally, clinical studies indicate that vitamin C provides protection against cardiovascular disease.⁴ This vitamin is especially important for men who work out regularly or who have had problems with their bone strength or gum health.^{5, 6}

Vitamin K

The primary function of this nutrient is to start the blood clotting process which prevents blood loss when you are injured. In addition, vitamin K signals a protein that aids in rebuilding bones.

Vitamin K has even been known to protect against fractures and some cancers. It's also an important part of maintaining vascular health because it can help prevent calcium buildup along blood vessel walls.⁷

Thiamin (vitamin B1)

The primary role of thiamin in your body is to convert carbohydrates, such as sugars and starches, into energy.⁸ Additionally, research provides evidence that thiamin also helps prevent cataracts, diabetes, Alzheimer’s Disease, congestive heart failure, and cancer.

Since vitamin B1 plays a direct role in transforming the food that you eat into energy, the more calories you consume, then greater your need for thiamin. Since men require more calories than women do, it logically follows that they need more vitamin B1.⁹

Riboflavin (vitamin B2)

Riboflavin, is an essential component of energy production. It works to increase metabolism and is required for a variety of cell processes. Because it helps in blood movement, riboflavin is especially important for men who are experiencing a period of growth or who are eating large amounts of protein to build muscle.

There is also evidence that it may be beneficial to men who suffer from migraines or tinnitus, which refers to ringing in your ears. Men who regularly engage in strenuous exercise often need supplements that contain extra riboflavin because their bodies tend to deplete their stores of this nutrient more rapidly.¹⁰

Niacin (vitamin B3)

The biggest strength of niacin is its link to lowering blood cholesterol. Lower cholesterol means you'll have less of a chance of suffering a stroke, heart attack or cardiovascular disease.¹¹

Vitamin B3 can also help decrease your likelihood of skin problems because B vitamins are necessary for healthy skin, hair, eyes, and liver. There have even been studies linking hair loss with niacin deficiency, but no conclusive evidence has been found thus far.

Vitamin B12

This vital nutrient is essential for normal activity in nerves. Deficiency can lead to anemia, which is a lack of healthy, oxygen-providing red blood cells. It is also part of the B-complex group of vitamins, a few more of which are on this list and all of which are essential for metabolism and energy.^{12, 13}

Chromium

Chromium works with and enhances the work of insulin in regulating your blood sugar and changing carbohydrates, fats, and proteins.¹⁴ Additionally, studies indicate this mineral may help in the treatment of Type II diabetes and that it helps you maintain healthy cholesterol levels.

Since strenuous exercise, performed as part of a body building or a strength training practice, depletes chromium quickly, active men often need supplements that contain elevated amounts of this nutrient.¹⁵

Fluoride

While most people associate fluoride primarily with its role in preventing tooth decay, this nutrient also acts to strengthen your bones by increasing their density.¹⁶

Since men tend to have larger bones than women do, their fluoride intake requirements are proportionately higher than those of women.

Iron

When it comes to iron it is important to note that men require much less of this mineral than women do because women lose iron every month when they are menstruating.

Since we get some iron from our diet naturally, many multivitamin products designed for males do not include any iron.

Magnesium

Surveys indicate that 68 percent of Americans do not meet the daily required intake for this mineral. Since magnesium serves an essential role in muscle and nerve functions, men who are deficient in this nutrient are at risk for heart disease, attention deficit problems, anxiety, depression, and colon cancer.¹⁷

Manganese

Your body needs manganese to create enzymes that control the way in which your body processes carbohydrates, maintains your cholesterol level, builds bones, supports healthy brain functions, and helps your body heal wounds.

Since people who have more iron in their system do not absorb as much manganese, men need more of this nutrient than women do because men’s bodies tend to have greater stores of iron.¹⁸

Zinc

Zinc is probably best known for supporting optimal immune system functioning, but it also plays a critical role in prostate health and regulating testosterone levels. Finally because zinc plays an important role in men’s sexual health, they need more of this mineral than women do.¹⁹