Vitamins Recommended

Top Vitamins and Supplements for Men

Men have different nutritional needs than women in some cases.

Male and female bodies are different.

There are a variety of differences between men and women in terms of the nutrients their bodies use, particularly in relation to reproduction. For example, in women, particularly those of childbearing age, being deficient in iron is more common than it is in men. Women may also have to think more about taking in enough calcium than men typically do.

Aging bodies may need more nutrients.

The age of the individual is a key factor for nutrient intake, While there aren’t any specific Vitamins or minerals that physiologic males would be more likely to be deficient in than women, research suggests that aging, in general, is associated with decreased Vitamin consumption, which could lead to deficiencies.
A study that estimates that 50% of older adults have a Vitamin and mineral intake less than the recommended daily intake (RDI), and that 10% to 30% have subnormal levels of Vitamins and minerals. Therefore, deficiencies could be associated with changes in eating habits in addition to increased requirements associated with aging.
As physiological males age, the RDI for certain Vitamins and minerals increases, which could place one at risk for being deficient if or when they’re unable to maintain optimal intakes.
That need is compounded by changes to how the body absorbs nutrients with age.
As we age, our ability to absorb certain nutrients decreases, especially Vitamin B12. If your diet alone is not enough to maintain adequate levels of this or other nutrients, a multiVitamin approved for your age should be taken with food (specifically with some good fat) to help absorption. All other supplements should depend on your specific needs.
Here are seven Vitamins and supplements men may want to consider adding, depending on their age, diet and medical needs.
1. B-Vitamin complex

B Vitamins are important for producing red blood cells and energy metabolism. B Vitamins are also involved in the production of the brain neurotransmitters serotonin and dopamine, which can help with mood.
More importantly, the B Vitamins can be helpful for people who take acid-reducing medications, such as proton-pump inhibitor medications. These medications can impair B12 absorption. Older adults are also at higher risk of having lower levels of other B Vitamins like folate and B6.
Some men may need to consider adding a B-Vitamin complex supplement that provides eight essential B Vitamins along with folate, choline and inositol.
2. Calcium

Calcium is a key mineral that helps build strong bones. However, long-term use of proton-pump inhibitors has been associated with bone mineral density loss in men as well as women. Taking a calcium supplement can help offset that.
Medications in the PPI class include:

Omeprazole (Prilosec, Prilosec OTC, Zegerid).

Lansoprazole (Prevacid).

Esomeprazole (Nexium).

Pantoprazole (Protonix).

Rabeprazole (Aciphex).

Dexlansoprazole (Dexilant).

3. Magnesium

Magnesium supports cardiovascular health and can help to regulate blood pressure. It’s also important for muscle contraction, nerve function and energy production.
If you’re taking both magnesium and calcium supplements, it’s best to take them at separate times of day because they compete for absorption by the gut.
4. Saw palmetto

As men get older, some develop prostate enlargement (benign prostatic hypertrophy or BPH), which can lead to problems with urination. This can mean waking frequently at night to urinate or having difficulty starting urine flow. BPH can also contribute to the development of male pattern baldness.
Saw palmetto, a supplement derived from a shrub-like palm native to the southeastern United States, has been shown to help reduce symptoms associated with BPH.
5. Fish oil

Fish oil is a rich source of omega-3 fatty acids. These essential nutrients form part of the membranes that surround every cell in the body. Adequate intake of these nutrients have been associated with heart, brain and vascular health, decreased inflammation and improved mood.
Fatty cold water fish, such as salmon and herring, are excellent sources of omega-3s. But if you don’t eat fish, or if you’re among the nearly 70% of American adults one recent study found don’t consume enough omega-3s to meet your nutritional needs, a fish oil supplement can be a good addition.
6. Vitamin D3

Depending on daily sun exposure, the amount of melanin in your skin and your Vitamin D levels, you may need to supplement your diet with this important nutrient that supports bone health, regulates inflammation and supports cellular and immune system function.
The National Institutes of Health reports that males aged 1 to 70 should be getting 600 IUs of Vitamin D daily. Those over age 70 need 800 IUs daily.
But its not recommended to exceed the daily upper limit of Vitamin D, which is 4,000 IU. Vitamin D is a fat-soluble Vitamin, so excess amounts are stored in the body and toxicity can develop over time in people who are taking too much.
7. A daily multiVitamin

With a well-planned diet, it’s entirely possible to meet 100% of your DRI without use of multiVitamins. But many people do add a daily multiVitamin when their diets fall short.
If you’re using a multiVitamin after age 50, choose one that does not contain iron, unless your doctor has diagnosed you with an iron deficiency that needs to be corrected.
A daily multiVitamin will also supply additional Vitamins and minerals that can be helpful, including Vitamin E, selenium and Vitamin A. These three Vitamins have antioxidant properties that help cells repair.
In selecting a multiVitamin, Read the label carefully to see what you’re really getting. Also buying a reputable brand that clearly shows which ingredients are in the Vitamin. It’s good to check the percent of daily value. You don’t need more than 100% per day.
Use caution against exceeding the established ULs (tolerable upper intake level) for any Vitamin or mineral. The term UL is defined as the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in the general population.
Remember, supplements aren’t regulated.

Any discussion of supplements should include a big warning that the supplement industry is not regulated by the FDA, and thus, it’s not always clear what you’re getting when you buy a product. The potency of ingredients and accuracy of labels are sometimes inaccurate, which could pose a potential threat to one’s health, and purported health claims typically aren’t backed by sufficient research.
Additionally, beware of supplements containing ‘proprietary blends,’ in which the quantities of each individual ingredient are not disclosed and contain names of ingredients, which are unfamiliar to most. A proprietary blend may also be referred to as a ‘blend,’ ‘matrix,’ ‘proprietary formulation’ or ‘complex,’ in which the specific amount of each individual ingredient doesn’t have to be listed. Instead, only the total combined weight in the blend must be provided.
Be careful with your products and doses.

If you’re reaching for a supplement that’s noted as a “T-booster” or testosterone booster, be careful. One study conducted in 2018 investigated the top five T-boosters sold on Amazon and revealed that ‘limited human studies have evaluated T-Boosters, resulting in no definitive findings of efficacy.’ Likewise, other studies have found these over the counter T-boosters can also pose a risk to one’s health by causing acute kidney and liver injuries.
Similarly, some products aimed at men contain supplemental lycopene, which often is contributed to prostate health. However, the evidence available to date remains insufficient to draw a firm conclusion with respect to lycopene supplementation and prostate health.
Use caution against taking in super high levels of any Vitamin, particularly those that are fat-soluble, such as Vitamins A, D, E and K. Mega-dosing fat-soluble Vitamins could lead to toxicities, if taken in excess of established ULs, and excessive intakes of water-soluble Vitamins leads to urinary excretion of the amount the body could not absorb. Either scenario could be a concern with certain health conditions related to liver or kidney function.
It’s always best to check with your doctor before starting any new supplement, as some can interact negatively with other medications or supplements you’re taking.
Select food first.

Getting the right balance of food sources can help either prevent or decrease the need for supplementation. So, try to meet your needs through food first.

If you do choose a supplement, You shouldn’t look for a quick-fix, one-size-fits-all answer through supplements. There’s no magic pill that will replace good lifestyle choices. A well-balanced diet will prevent the need for exogenous Vitamins and supplements.
Get individualized advice.

While it’s easy to lump all women or all men into a single category, it’s best to consider your individual needs. Your specific nutrients will vary based on your age, sex, medical conditions, fitness levels and other factors.

In all cases, work with your health care provider, who can provide tailored advice for your specific situation. Men should undergo an annual physical and blood work and get a doctor's personalized guidance to know what Vitamins are best for them.

And if your visit with a health care provider does identify nutrient deficiencies, you can request consultation with a registered dietitian for further guidance in how to not only correct these deficiencies, but to maintain appropriate levels and identify potential long-term supplementation needs.

7 Vitamins and supplements men need most:

B-Vitamin complex.

Calcium.

Magnesium.

Saw palmetto.

Fish oil supplements.

Vitamin D3.

A daily multiVitamin without iron.

Top Vitamins and Minerals for Women

Specific dietary supplements are recommended for women at certain ages and life stages.

MultiVitamins, single-nutrient supplements or healthy diet alone?

You do your best to eat right. You stay away from junk food, and you eat fruits and vegetables as often as possible. But is your diet possibly falling short of essential Vitamins and minerals? Should you be taking dietary supplements?

Normally, when it comes to nutrients, take a food-first approach, because when you’re getting your nutrients through food, you’re getting those nutrients in a complete package with other Vitamins and minerals, phytochemicals and maybe fiber.

That said, not everyone is able to meet their nutritional needs through food alone. Dietary supplementation for specific nutrients is recommended depending on factors including:

Your age and life stage.

Appetite issues.

Medical conditions.

Geographic location.

Infancy, puberty and the start of menstruation, pregnancy and lactation are periods in time where women may benefit from supplementation of certain Vitamins and minerals.

Keep in mind, dietary supplements are intended to supplement the diet, not to cure, prevent or treat diseases or replace the variety of foods important to a healthy diet. These experts share their insights on multiVitamins and specific nutrient supplements.

MultiVitamins

Should you supplement individual nutrients or turn to a multiVitamin? If you’re looking for overall disease prevention, multiVitamins may not particularly help:

To gauge the association between multiVitamin use and cancer risks, researchers evaluated nearly 490,000 participants ages 50 to 71 in the NIH-AARP Diet and Health study and found little evidence to support a cancer-preventive role in women or men, with the exception of colon cancer. A slightly higher risk of oropharyngeal cancer was seen in women who used more multiVitamins, according to the study published in the January 2022 issue of the Journal of Nutrition.

A systematic analysis encompassing 18 studies and more than 2 million participants found that multiVitamin use did not affect the risk of dying from cardiovascular disease, according to data published in the July 2018 issue of Circulation: Cardiovascular Quality and Outcomes.

For the general population overall, evidence doesn't support claims that multiVitamins lead to better health outcomes.

However, Some women might need a multiVitamin, As we get older, some adults find they have reduced appetite or they have other reasons they’re having trouble eating enough food or enough variety of food. In those cases, a multiVitamin might bridge that gap.

In addition, women considering pregnancy or who are pregnant have specific supplemental needs addressed by prenatal Vitamins, a multiVitamin aimed at providing Vitamins and supplements needed for a healthy pregnancy.

If you're focusing on individual Vitamins and minerals, rather than multiVitamins, the following supplements are among the most recommended to address specific deficiencies:

Vitamin B12

B Vitamins are water-soluble Vitamins that work in concert to maintain a variety of bodily functions. Although you can take in enough of most of the B Vitamins through food, two B Vitamins in particular may require a boost from supplements.

Vitamin B12 is one example. Your central nervous system requires Vitamin B12 to develop and function, and you also need Vitamin B12 for healthy red blood cell formation and DNA synthesis.

Vitamin B12 is naturally found almost exclusively in animal products. Eating B12-fortified foods or taking Vitamin B12 supplements is typically advised for people following vegan or vegetarian diets, pregnant women and older adults.

Top food sources of Vitamin B12 include:

Liver.

Fish/shellfish.

Red meat.

Poultry.

Eggs.

Milk, yogurt and cheese.

Fortified breakfast cereals.

Fortified nutritional yeast.

Age and life stages: Women ages 14 and older need 2.6 micrograms of Vitamin B12 daily, 2.6 micrograms while pregnant and 2.8 micrograms while breastfeeding. Older adults may have changes in requirements, as well. As the body ages, it makes less intrinsic factor, which is needed in the body to use Vitamin B12. As this factor decreases, the person may need more Vitamin B12 in supplemental form.

Folate/folic acid (Vitamin B9)

Folate is a vital B Vitamin in metabolism – the body’s use of food for energy – and helps to build a healthy brain and spinal cord during pregnancy.

Folic acid is a synthetic version of folate that helps the baby develop and reduces the risk of having the baby being born with a spinal cord problem like spina bifida.

Folate is naturally present in a wide variety of foods, including:

Vegetables (especially dark green leafy vegetables).

Beef liver.

White rice.

Raw spinach.

Black-eyed peas.

Fortified breakfast cereals.

Broccoli.

Asparagus.

Fortified breads and pastas.

Age and life stages: Even if you're healthy and maintain a diet rich in folate, if you’re pregnant or plan on becoming pregnant, folic acid supplements are recommended. Women of childbearing age need 400 micrograms (0.4 milligrams) of folic acid every day, according to the National Institutes of Health Office of Dietary Supplements. This daily amount increases to 600 micrograms (0.6 milligrams) for pregnant women and 500 micrograms (0.5 milligrams) for breastfeeding women.

Vitamin D

Vitamin D is essential for bone health. It also promotes calcium absorption in the intestines.

Good sources of Vitamin D include salmon, trout, mushrooms and fortified milk, juices and cereals. With the help of sunshine, most of the Vitamin D you get is made in the skin, but if you’re almost always indoors and get little or no sunshine on your skin, you may need to consult your doctor or dietitian about your Vitamin D needs.

Vitamin D is important for anyone who has a darker skin tone, because their skin may not make enough of it. In addition, Some people take Vitamin D in the winter months, especially people who live in the more northern states where it’s getting cold and cloudy.

Age and life stages: Women need 600 IU of Vitamin D daily. The recommended daily intake increases to 800 IU after age 70.

Calcium

Calcium and Vitamin D work together to maintain healthy bones in the body.

In addition to keeping strong bones, calcium is also important for healthy muscles, nerves and the heart. Women should be careful to get enough calcium throughout life, but you especially want to build bone density in your 20s because your body loses some of that bone in later years.

You need 1,000 milligrams of calcium per day from age 19 through 50, according to the ODS. Consider taking a calcium supplement only if you don't receive enough calcium from your diet through dairy products or nondairy calcium sources such as calcium-fortified orange juice and cereals, beans, leafy greens, almonds and salmon.

Age and life stages: As you approach menopause, your body produces less estrogen, putting you at increased risk for heart disease, osteoporosis and other complications. To build and maintain healthy bones, weight-bearing and muscle strengthening exercises are important. In addition to exercise, be sure to get the recommended daily allowance of calcium, which is 1,200 milligrams for women over 50. If you have a bone condition such as osteoporosis or osteopenia, your doctor may recommend taking more.

Magnesium

Magnesium supports hundreds of functions throughout the body, including tooth and bone formation, growth, physical and cognitive development, ensuring a healthy pregnancy and even good sleep.

Good magnesium sources include:

Legumes.

Seeds.

Whole grains.

Fortified cereals.

Leafy green vegetables like spinach.

Age and life stages: Magnesium needs vary across your lifetime. Magnesium is especially important for women older than 40 years, because it prevents bone loss that may lead to osteoporosis. Women ages 31 and older need 320 milligrams. Pregnant women ages 31 to 50 need 360 milligrams – and women need 320 milligrams while breastfeeding. Women ages 19 to 30 need 310 milligrams.

Iron

Iron supports healthy red blood cells and energy throughout the body, making it a critical mineral for women’s health. Adequate iron intake can support losses from menstruation.

Women with heavy menstrual bleeding or pregnant women need more iron in their diets or may need an iron supplement. Too little iron may lead to anemia.

Iron comes from animal sources (heme iron) and plant sources (non-heme iron). Heme iron is better absorbed than iron from plant sources. However, the absorption of iron can be improved when these iron-rich foods are eaten in combination with foods rich in Vitamin C – such as orange juice, strawberries or green, yellow or red peppers.

Animal-based iron sources include:

Liver.

Shellfish.

Sardines.Calcium.

Magnesium.

Iron.

MultiVitamins.

Prenatal Vitamins.

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