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Our favourite multivitamins and supplements for men
Written byH&B editorial team
Reviewed byHeeral Patel
Multivitamins are an easy all-rounder for your daily routine – but are you getting the right stuff? We share our men's multivitamin and supplement picks
Our top picks
Immune, muscle and energy support
Centrum
Centrum Men Multivitamins & Minerals 30 Tablets
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€7.80
€10.40
Multivits: they’re the all-stars of the vitamin world. While they’re super convenient, it also means they can be a bit one-size-fits-all.
The good news? You can make them more you – some are packed with extra energy-supporting vitamins, for example, or ingredients that help look after hormone health.
So, we’ve gathered our top multivitamins and supplements for men (plus why they matter...)
Why might men need different vitamins?
Generally, adults’ bodies need similar levels of similar vitamins. But some factors – like the hormones in your body or the average size you’re expected to be – can mean you need more or less of certain ones.
Men and some AMAB people can benefit from vits with extra zinc (to help maintain normal testosterone levels) or selenium (which contributes to normal sperm production), for example. We’ll go into the details, plus our top recommendations...
What vitamins should men consider taking?
Multivitamins are a good way of making sure you get your daily dose. But you should be able to get enough nutrients from a healthy and balanced diet.
With more of us on vegan, vegetarian and specialist diets than ever, things can sometimes be more difficult and extra supplementation can help.*
Men aged between 19 and 70 are likely to need:
Vitamin A helps normal skin, vision and the normal function of the immune system.1-3
You’ll find it in dairy products, eggs and oily fish. Your body can also make vitamin A by getting something called beta-carotene, found in yellow fruit as well as red, yellow and leafy green veg.4
The B vitamins’ main job is to look after your nervous system and help you make energy.5 But each has its own roles too.
B2, 6 and 12 help maintain normal red blood cells – we need these to carry oxygen around the body.6-9 And others help reduce tiredness and fatigue (thanks B2, 3, 5, 6 and 12).10-14
It depends which B vitamins you’re focusing on, but you can get many of them from fruit, eggs, meat (one of the primary sources of vitamin B12) nuts and fortified foods like breakfast cereal.5
Vitamin C’s pretty famous for its role in immunity, and this is especially important after intense exercise.15,16
Not only does it help you stay well, it supports normal skin, bones and cartilage function.17-19
So, it’s doubly useful if you do a lot of exercise or to support your normal bone health. Of course, you’ll find vitamin C in oranges, but you can also rely on broccoli, strawberries, peppers and potatoes for your daily dose.20
Another pretty well-known one – it helps keep teeth and bones healthy.21,22
But you might not know that it controls muscle function and the function of digestive enzymes, which are important for our gut health.23,24
Milk’s famously a good source of calcium, but so is green leafy veg, fortified plant milks and anything containing flour (as wholemeal flour naturally contains calcium and non-wholemeal flour is fortified with calcium by law in the UK).25,26
Again, vitamin D’s something we all need. The UK government suggests everyone takes a supplement in autumn and winter (thanks, British weather).27
Vitamin D’s needed to maintain normal bone growth, which is increasingly important as you age.28
Not only that, but it plays a part in normal muscles, immunity and teeth.29-31 Pretty important then...
Vitamin D is quite hard to get from food, so enjoy a few minutes of sun exposure per day and take a supplement to stay topped up.27
This contributes to the protection of cells from oxidative stress – an imbalance between free radicals and antioxidants in your body.32 In plain English, it helps protect you from this particular kind of damage.
Oxidative stress may contribute to factors of ageing, so protecting your body against it may support your general health for longer.32
Get vitamin E from plant oils (like vegetable and olive oil), nuts and seeds.33
This lesser-known vit might not be high up on your list. Luckily, you should get enough from a balanced diet.34
Green leafy veg (like broccoli and spinach), vegetable oils and cereal grains are all good ways to get your vitamin K.34
Feeling tired or stressed? Check you’re getting enough magnesium-rich foods.
Magnesium contributes to the reduction of tiredness and fatigue and to normal psychological function, so it’s a good idea to rule out magnesium deficiency by seeking medical attention if you’re feeling run down.35,36 It’s also important for muscle and bone function.37,38
According to the National Diet and Nutrition Survey, men aren’t getting quite enough magnesium on average.39 So ramp up your spinach, nuts and wholemeal bread...40
Selenium’s particularly important if you’re thinking about fertility, as it contributes to normal sperm production.41 It also helps keep the thyroid and the immune system working normally.42,43
Again, many men don’t get enough selenium.39 Brazil nuts, fish, meat and eggs are the main sources, so you might need extra support if you’re vegan or you don’t eat nuts.40
Last but not least, everyone needs zinc for normal vision, cognitive function and processing protein from food.40,44,45 But you’ll find it in almost any men’s multivit as it helps maintain normal testosterone levels.46
Meat, shellfish and dairy are key sources of zinc, so you might need to take a supplement if you’re vegetarian or vegan. You can find it in bread and cereal products too.40
On average, men aren’t quite getting enough zinc, so consider extra help from a zinc supplement or a men’s multivitamin.39
If tablets aren’t your thing, you might want to try a multivitamin spray. BetterYou's formula combines 14 essential vitamins and minerals, with some that could work together to support your body’s immune system.
The oral spray’s super easy to take on the go; pop in a bag or in your car for an effortless way to remember your daily vits.
This isn’t specially designed for men, but a daily dose (4 sprays) provides almost double the selenium you need, so it’s a great way to top up on this essential men’s vitamin.
Our Ultra Man formula is designed for daily men’s support, whether you’re taking your performance to the next level or just taking care of your hormonal health.
Each caplet delivers 150% of your daily zinc, which supports testosterone production, normal fertility and normal cognitive health.45-47 Plus there’s selenium to support normal sperm health.41
They’re also particularly useful if you’ve got fitness goals or you’re watching your nutrition, since they’re designed to support lean muscle growth and endurance.
There’s also five times your daily chromium, which helps the body metabolise macronutrients, and eight vitamins which support energy and help reduce fatigue: vitamin C, vitamins B2, 3, 5, 6 and 12, folate and magnesium.10-14,35,48
Not for use by those under 18 years old.
*It’s important to note that these health benefits are obtained when the daily intake of these vitamins and minerals is at least 15% of the NRV (Nutritional Reference Value).
Turns out, pumpkin seeds aren’t just for granola or scooping into the bin at Halloween.
Our softgel capsules contain a daily dose of cold pressed pumpkin seed oil alongside added zinc, a men’s health superstar for its role in normal testosterone and fertility.46,47
Why cold-pressed, you ask? It's a gentler way of treating the oil and causes less damage to its fatty acids than heat (a cheaper alternative).
Backed by over 40 years of nutritional science, Centrum’s a trusted multivitamin brand – maybe you already have some at home.
Centrum Men is formulated for men under 50’s specific nutritional needs and includes all essential vitamins. Its ingredients support the processes needed for normal immune function, energy release, muscle function and cognitive health.
It’s also high in vitamin D, something the government recommends we all take during autumn and winter.27 Just keep a pack in the kitchen for easy reach – then you can take charge of your day ahead.
Their name may be Wild, but their aim is straightforward: daily, Food-Grown® nutrition.
Designed to support men aged 45+, Wild Nutrition’s capsules focus on normal mental performance (with vitamin B5), normal energy-yielding metabolism (with vitamin C), normal testosterone levels (with zinc) and normal immune function (with vitamin D).30,46,55
33 vitamins, minerals and botanicals – including Reishi mushroom powder, CoQ10 and pine bark extract – make this an all-round option that fits effortlessly into your morning.
Maybe you’ve heard about ‘andropause’: the supposed male version of menopause.
While the ‘male menopause’ isn’t a recognised condition, some men might experience symptoms related to gradual testosterone decline – like low energy or sleep disturbances – as they age.
Health & Him’s 55+ formula is designed to support the body in nine different ways, including testosterone levels, energy, cognitive function, heart, muscles and joints, bones, immunity and more. Phew!
15 vitamins, plus botanicals including shilajit, work together for a comprehensive combo.
The final say
Ready to eat the rainbow? Once you’ve got a bright and varied diet, you can consider adding supplements into your day for extra peace of mind.
While you’re in the zone, discover the symptoms men should never ignore, plus how to build and maintain muscle as a man in each decade of life.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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