Is There Such a Thing as Best Multivitamins For Men?

men

One trip to your local drug store and you’ll realize that there are countless options for multivitamins. But what would be the best multivitamin for men’s health? What are the factors to consider? Most importantly, remember that a multivitamin is like any other supplement, you only require it if you’re not meeting your vitamin and mineral needs through food.

If you think your diet is not balanced – meaning you’re not meeting Canada’s Food Guide’s recommended number of servings for grains/alternatives, meat/alternatives, vegetables, fruits, milk and milk products, it’s probably not a bad idea to consider a one-a-day multivitamin.

One word of caution – Be careful not to use supplements unless you absolutely need them. There’s a tendency for people who live busy home and work lives to use supplements as a replacement for eating a balanced diet (which is a more healthful way of getting your vitamins and minerals). Time and time again, research tells us that the greatest health for men and women alike are to adopt sustainable healthy habits that incorporate eating well and daily physical activity in order to enjoy a energetic life full of vitality.

Also, sometimes multivitamins may NOT be a good idea if you have underlying medical conditions that may cause a build-up of fat soluble vitamins A, D, E, K  or if you have high levels of minerals built up in your blood, in particularly iron, phosphate, magnesium, calcium and zinc.  In such cases, always consult your doctor prior to starting a multivitamin or any other supplement.

Depending on age, a man’s nutrient needs vary slightly. Here’s what you should aim for when choosing the best multivitamin for men’s health.

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The best multivitamin for men aged 19 – 70+ would ideally have:

Nutrient Recommended Amount Food Sources & Additional Information
Vitamin A 3000 IU  or 900 mcg Animal foods, fruits, vegetables
Vitamin D 600 IU or 15 mcg800 IU (20 mcg if 50+ years old) (made by your body with exposure to the sun)
Vitamin E 15 mg Seed oils
Vitamin C 90 mg Most fruits and vegetables
Vitamin K 120 mcg Found in green vegetables. multivitamins contain little or none because it helps blood clot
B Vitamins:Thiamin

Riboflavin

Niacin

Vitamin B6

Vitamin B12

1.2 mg

1.3 mg

16 mg

1.3mg (1.7 mg if 50+ years old)

2.4 mcg

 

Found in many foods.Multivitamins with more than the recommendations are not a concern.

Folic Acid 400 mcg or 0.4 mg Found in leafy green vegetables and fortified flour, grain and pasta products.
Pantothenic Acid 30 mcg5 mg Found in many foods. Not always in multivitamins; if they are absent this is not a concern.
Calcium 1000mg (1200 mg if 50+ years old) Most multivitamins have 150 mg to 400 mg; extra calcium may be important if you do not eat dairy or calcium-fortified products often.
Iron 8 mg Found in meat, fish, poultry; less in plant foods.
Magnesium 400mg (420mg if 30+ years old) In green leafy vegetables, whole grains, nuts.
Phosphorus 700 mg Found in almost all foods. Look for a multivitamin with as little as possible.
Zinc 11 mg Found in meats and alternatives.

 

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