Should we eat more greens instead of fried foods? Absolutely. Should we never skip leg day? Of course. And should we always eat plenty of quality protein? Undoubtedly.
In an ideal world, all of us would eat the “perfect” diet and train optimally. But when life gets in the way, supplements offer a viable option to get the necessary nutrients so you can stay on track.
According to the National Institute of Health’s Office of Dietary Supplements, multivitamins account for one-sixth of all dietary supplement purchases and come with a number of health benefits. Taking a multivitamin can fill in nutrition gaps to live and perform at your best.
Below, we dive into how to select the best multivitamin for men. In addition, we'll share ingredients to avoid and several essential nutrients every multivitamin should contain.
Please note: This post is meant for informational purposes only and should not be taken as medical advice. Before taking a new multivitamin supplement, please speak to your physician or a registered dietitian.
A men's multivitamin can provide beneficial vitamins and minerals that your diet and lifestyle might be lacking. While individual nutritional needs vary slightly from person to person, the best men's multivitamin will contain these ingredients:
There are eight B vitamins that are collectively known as the "B complex," each carrying different benefits. B vitamins play myriad roles in the body, such as regulating energy levels, promoting cell metabolism, and supporting healthy nervous system function.
B vitamins are essential micronutrients that we must consume regularly for overall health, and they should always be included in the best multivitamin for men. Some notable functions of B vitamins include:
Vitamin D is essential to men's health, allowing you to maintain healthy bones, skin, immune function, and testosterone. Vitamin D also helps prevent osteoporosis later in life.
Vitamin D has been shown to boost testosterone levels in men, and low vitamin D status is associated with lower testosterone levels. In fact, a year-long study published by Hormone and Metabolic Research found that adult males taking a vitamin D supplement had significantly higher increases in testosterone production than the placebo group.
Note: Vitamin D comes into two supplement forms — vitamin D2 and vitamin D3. Vitamin D3 is cholecalciferol and typically comes from animal-based sources. Vitamin D2 is ergocalciferol, which comes from plant-based sources. If you're looking for a vegan multivitamin, look for a men's health formula with vitamin D2 or plant-based vitamin D3.
Vitamin C doesn't just reduce the risk of catching the common cold or upper respiratory tract infection, but it also plays an important role in stress response, heart health, and even brain function.
. For example, a clinical review in the American Journal of Clinical Nutrition contends that vitamin C supplements help lower blood pressure in hypertensive adults. High blood pressure negatively impacts heart health and is a major risk factor for heart disease.
In addition, since vitamin C acts as an antioxidant, it has important protective properties in the nervous system and may support brain health. Research in the American Journal of Epidemiology found that vitamin C could protect against cognitive impairment, while a study in the Journal of Alzheimer's Disease noted a link between lower levels of vitamin C in dementia patients.
Sure, vitamin C is essential to boosting immune health — but there's far more to it, making it a must-have ingredient in the best multivitamin for men
Vitamin A (retinol) is an essential vitamin that protects your eye health and may prevent macular degeneration. While a deficiency in vitamin A is rare, it can also help boost your immune system and keep your organs — including your lungs, heart, and kidneys — functioning properly. Vitamin A is also important for healthy skin, and it is commonly used for treating skin outbreaks.
As such, taking a men's multivitamin with vitamin A can protect your eyesight and keep your skin looking youthful.
Coenzyme Q10 (ubiquinone), or CoQ10, is an antioxidant protein found in your body. It plays essential roles in redox reactions, such as those that occur in the electron transport chain of mitochondria. Hence, CoQ10 is crucial for energy production from nutrients.
The Mayo Clinic suggests that CoQ10 may reduce blood pressure, support heart health, decrease the risk of Parkinson's disease, boost physical performance, and even prevent muscle weakness. It should definitely be included in the best multivitamin for men, but many big-name brands, including One-A-Day Men’s and Once Daily Men’s Ultra, leave it out.
Every man and woman naturally loses CoQ10 as they age, which can result in fertility issues. In women's bodies, a decline in CoQ10 could reduce the number of available eggs. In men, this could result in oxidative damage in the testes, reducing sperm count. However, supplementing with CoQ10 can increase sperm counts, as described in the Journal of Assisted Reproduction and Genetics.
Selenium is an essential trace mineral that is commonly tied to thyroid function, but it made our list of top picks for the best multivitamin ingredients because it's essential to prostate health.
Prostate cancer is one of the three most common cancers in men. According to the National Cancer Institute, one in nine men in the United States will be diagnosed with prostate cancer in their lifetime.
As described by the UC Berkeley School of Public Health, foods high in selenium, such as Brazil nuts, have been shown to decrease the risk of developing prostate cancer. In fact, some studies found that 200 mg of selenium reduced prostate cancer risk by half. (Note: Other studies show that taking vitamin E with selenium actually increased the risk of developing prostate cancer.)
Ashwagandha (Withania somnifera) is an adaptogenic herb that plays a direct role in men’s sexual health by modulating testosterone production. While it's been used in Ayurvedic medicine for centuries, it has recently made its way into herbal supplements.
Ashwagandha is connected to a number of health benefits, including improved mood, enhanced cognitive function, decreased inflammation and oxidative stress, stronger immune health, and better overall health.
In addition, it can help improve testosterone production for men. A study published by the American Journal of Men's Health found that supplementing with ashwagandha helped boost testosterone levels by an average 14.7% more than placebo in as little as eight weeks.
In the eyes of the government, a multivitamin is classified as a dietary supplement, not a drug. Therefore, the FDA (Food and Drug Administration) doesn't regulate the vitamin market.
This makes doing your research for the best multivitamin for men that much more important.
Many soft gel and gummy vitamins sold on Amazon are filled with sweeteners, preservatives, and other cheap micronutrients that aren’t well-absorbed. When shopping for a men's multimineral or multivitamin, look for a product that's free of artificial sweeteners, preservatives, and food coloring. In addition, the product should provide bioavailable vitamins and minerals, as well as being gluten-free and non-GMO, to avoid unnecessary allergens in your diet.
But unlike competitor products, including Centrum Silver, Nature Made Multi Daily, GNC Mega Men, Adam Men, Rainbow Light Men, Nature's Way, and Garden of Life, Transparent Labs Multivitamin doesn't just stop with vitamins and minerals.
Transparent Labs Multivitamin was designed to fill in nutritional gaps while providing ingredients that boost athletic performance, improve sexual health, and decrease your risk of prostate cancer. Ingredients such as KSM-66® organic ashwagandha root, selenium, and CoQ10 have been scientifically shown to improve overall health for men, yet they are rarely seen in competing multivitamin products. To increase your health from top to bottom, try Transparent Labs Multivitamin.
No leg day is complete without quad exercises. We give you eight to try — with and without equipment — so you can build strong legs and prevent knee injuries.