It’s no wonder the industry is racking up all those zeros, given that at least 50% of Americans take a multivitamin. (That jumps to 68% when polling just senior citizens.) All of which raises the question: Are Americans throwing money away? Are vitamins and supplements really necessary for our health and well-being? Or can you get the essential nutrients you need from diet alone?
Well, for pregnant women, at least, folic acid supplementation is imperative for fetal development. But when it comes to men’s health, the answer isn’t so cut and dried.
Ingredients in a daily multivitamin for men
First, it’s important to understand the common ingredients found in multivitamins for men. The best multivitamins—whether for men or for women—should include the 13 essential vitamins and minerals, says Howard D. Sesso, Sc.D., MPH, associate epidemiologist at Brigham and Women’s Hospital and associate professor of medicine at Harvard Medical School:
• Vitamin A: Good for eye health
• B-vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate): Involved in cell health and production, as well as energy levels
• Vitamin C: Supports immune health
• Vitamin D: Important for bone health and muscle function
• Vitamin E: Reduces the effects of free radicals on the body
• Vitamin K: Plays a role in blood clotting and maintaining calcium levels
Additionally, men’s multivitamins commonly contain copper, manganese, selenium, and zinc. However, ingredients and quantities vary from brand to brand (Meaning, One a Day Men won’t be exactly the same as Nature Made Multi for Him or Centrum Men Multivitamin). You should carefully read the ingredient label to find allergens, artificial colors, preservatives, and other ingredients you may be sensitive to.
Ingredients may also vary depending on your age. For example, multivitamins for men over age 60 may contain additional ingredients such as saw palmetto or magnesium. Older men may also want to consider their vitamin B12 dosage. Important for the nervous system and red blood cells, vitamin B12 levels often decrease with age, says Sesso.
Do vitamins for men really work?
Despite the supplement industry’s grandiose market size, a relatively small amount of research has been done into the efficacy of vitamins. And for those studies that do exist, the findings are often conflicting.
There’s not strong evidence of benefits.
One large-scale study, known as the Physicians’ Health Study II, tracked a group of male physicians for more than a decade (between the years of 1997 and 2011), as they took either a multivitamin or a placebo. The results? Those on the multivitamin had an 8% reduced risk of cancer and also demonstrated a reduced risk for cataracts, according to Sesso, who led the study. They did not, however, display a reduced risk for cardiovascular disease.
On the other hand, a 2019 study conducted by Tufts and Harvard Universities and published in the Annals of Internal Medicine found that dietary supplement use had no effect on mortality (i.e., it didn’t help people live longer).
What conclusions can be drawn from all of this? “For most men, there is probably no absolutely compelling reason why they have to take any dietary supplements,” says Sesso.
Supplements can fill nutritional gaps.
However, if your diet is lacking in key vitamins and minerals (for instance, you’re on a vegan or gluten-free diet, both of which can lead to a Vitamin B12 deficiency), a multivitamin can help fill that hole. Additionally, if you have a specific underlying condition or you just want to be extra vigilant about your nutrition, Sesso says you may want to consider a multivitamin after discussing it with your physician or nutritionist.
Check for vitamin interactions.
It’s important to check with your healthcare provider about supplements, as there can be possible interactions with other drugs. Sesso says he is less worried about one vitamin interacting with another as he is about mixing supplements and drugs.
For instance, Vitamin K and anticoagulants don’t always play nice, says Carielle Nikkel, MS, RDN, the director of nutrition at Persona.
“Vitamin K is an essential vitamin to promote normal amounts of blood clotting in the body and preventing excessive bleeding,” she says. “However, when combined, vitamin K can work against anticoagulant medications and increase the risk for a blood clot.”
Don’t take too much.
There is also the possibility of over-supplementing. While that isn’t likely to happen with a multivitamin, where the quantities usually fall within specific guidelines and you only take one daily, it can happen with individual supplements if you aren’t following or are unaware of the recommended dosages. For instance, the Tufts and Harvard study found that large amounts of calcium supplements (in excess of 1,000 mg/day) were linked to an increased risk of cancer deaths.
High doses of vitamins can also be potentially dangerous. Too much vitamin A can cause nausea, headaches, or dizziness, and in the most extreme (and rare) circumstances, even death, according to the National Institutes of Health.
Still wondering if taking vitamins is a waste of money? “If you are pertinent about your choices, I wouldn’t say it’s throwing money away,” says Sesso. “But it should never be assumed that you’re getting benefits from what you’re taking either.”
What vitamins should men take?
If you’re thinking about starting a vitamin regimen, Sesso says your best bet is to get a multivitamin supplement with most if not all of the 13 essential vitamins and minerals.
“You want to find something that has as much breadth as possible,” says Sesso. “Whether it needs to be a specific amount of Vitamin B6 or a specific amount of Vitamin C, I’m less concerned about that. It’s really about making sure you have the breadth of the vitamins and minerals.”
For registered dietitian Nikkel, there are a handful of minerals and supplements she recommends men be on the lookout for when they’re shopping for a multivitamin, whether you reach for gummies, softgels, or caplets. They include:
Zinc: While this mineral is often tied to immunity and blood sugar control, Nikkel says there’s an added benefit for men. “Zinc is essential for prostate health and fertility, something that becomes more of a concern as men age.”
Selenium: “Selenium is an important nutrient that helps the body produce selenoproteins which act as antioxidants,” Nikkel says. “It also supports the immune system, prostate function, and healthy sperm motility.”
Coenzyme Q10 (CoQ10): Nikkel says this fat-soluble, “vitamin-like substance” behaves like an antioxidant and “may help the body create energy and promote a healthy inflammatory response.” And like selenium, it also increases sperm count and motility.
Omega-3 and -6: These fatty acids are a key ally for the nervous system, brain, and heart health. “The typical Western diet includes too many omega-6 fatty acids and not enough omega-3s,” Nikkel says. “Supplementing can help restore the optimal ratio.” They also positively affect sperm concentration.