Best Multivitamins for Men in 2024 [Registered Dietitian-Reviewed Buying Guide]

The immune system is a complex network that staves off illness, so keeping our immune systems healthy is essential. Some vitamins and minerals keep our immune systems working properly. 

For example, vitamin C is an antioxidant that fights free radicals that damage immune cells. Zinc is essential for immune function. A zinc deficiency leads to a weakened immune system and increases risk of infection. Vitamin D regulates immune cell activity and reduces risk of autoimmune diseases. It also strengthens physical barriers to infection.

As the foundation for a healthy body, bones need vitamin D and calcium. Nicknamed the “sunshine vitamin,” vitamin D helps the body absorb calcium from food, cooperating to build and maintain strong bones. Calcium is the building block of bones, keeping them dense and strong. However, bone health is complex. Vitamin D and calcium provide the foundation, but a magnesium deficiency contributes to osteoporosis.

A balanced diet rich in calcium, including dairy and leafy greens, is ideal, but the body often needs some help filling in the gaps. A multivitamin that contains both calcium and vitamin D fills that gap to maintain healthy bones.

If you ever feel like you just don’t have enough energy, you're not alone. Fatigue is a common complaint among adults, and deficiencies in B vitamins and magnesium might be the culprit. Our expert explains that a lack of B vitamins means that the body is struggling to function optimally, leading to fatigue and even anemia. A magnesium deficiency contributes to muscle fatigue, with some studies suggesting that supplementation offers relief.

Vitamin B complex and magnesium cooperate to promote sustained energy. Each B vitamin, such as B1, B2, B3, and B6, converts food into usable energy by breaking down carbohydrates, fats, and proteins into basic components. Magnesium helps regulate blood sugar, preventing energy crashes. It also helps with muscle function and relaxation, reducing cramps that contribute to low energy.

Vitamin D amplifies hormones and regulates protein production, the process by which the body builds new muscle tissue. It also improves muscle function by enhancing communication between nerves and muscles, which leads to stronger contractions.

Magnesium helps convert food into energy and promotes muscle relaxation after exercise, aiding in recovery and reducing muscle soreness. It also regulates blood sugar to prevent energy crashes that hinder muscle growth. Vitamin D and magnesium support muscle growth and repair. The former increases muscle protein synthesis and the latter regulates energy production and muscle function.

For active men, general multivitamins might not provide the necessary vitamins needed for strenuous activities such as exercise and physically demanding work. Athlete-focused multivitamins from brands like Muscletech and Optimum Nutrition offer targeted support for the demands of an active lifestyle.

Specialized multivitamin formulas address athlete’s common concerns, especially endurance, strength, and recovery. They commonly contain B vitamins, Iron, and Electrolytes to combat fatigue during long workouts, and some include Creatine to aid muscle growth and recovery. Some even promote prostate health.

Multivitamins for athletes offer optimized dosages, so little thought is needed to benefit from them. However, there are also drawbacks. They tend to be more expensive than general multivitamins, and they might contain unnecessary ingredients for some individuals. Finding them might be more challenging, so if you find a brand you like, you might be disappointed when it is difficult to find.

Men’s nutritional needs shift as they age. General multivitamins offer a broad spectrum of essential nutrients, but they might not address the concerns of men over 50, especially bone, heart, and prostate health.

Multivitamins designed for men over 50 contain higher doses of vitamin D for bones, vitamin B12 for energy and nerves, and zinc for prostate health. Men over 50 benefit from 50+ multivitamins that address age-related concerns. For seniors, vitamin B12, vitamin D, calcium, and magnesium are important because their bodies are less efficient at absorbing these essential nutrients.

Pills are the standard form when taking a multivitamin. Our expert tells us that vitamins and minerals are more stable in pill form, meaning that they break down less quickly in comparison to other forms. This translates to a longer shelf life and higher potency. Pills are also typically more affordable, and they contain fewer added colors, flavors, and sugars that are found in other vitamin forms. For convenience and lower costs, pills are the right choice.

Gummies offer a tasty alternative for those who find swallowing pills challenging. Chewable multivitamins come in a variety of flavors, making them a treat you can look forward to taking each day. This is particularly appealing to children and adults who do not like the feeling or texture of traditional pills.

However, our expert reminds us that gummies contain artificial colors, flavorings, and added sugars to enhance their visual appeal and taste. Dosing is also typically lower in gummy form than in pills, so a careful review of a multivitamin’s nutrient content is essential. Despite these considerations, gummies are convenient and enjoyable ways to incorporate essential vitamins and minerals into your daily routine.

Liquid multivitamins offer a unique advantage—easy absorption by the body—which is beneficial to people with digestive issues that hinder nutrient absorption from pills or tablets.

Our expert tells us that some vitamins are less stable in liquid form and degrade faster, reducing their effectiveness. Measuring precise doses is more challenging with liquids in comparison to pre-measured pills. Refrigeration of liquid multivitamins is required to maintain potency, which is inconvenient. Despite these drawbacks, liquid multivitamins are a good option for those who have difficulty swallowing pills or who prefer a customizable dosage.