Do Men Over 50 Need a Multivitamin?
In a perfect world, we could get all the vitamins that we need from eating a balanced diet and getting lots of sunlight, but that is not always possible, especially as we age. There are many reasons why men over 50 need a little help with getting the right vitamins, including:
Absorption: Older men do not absorb vitamins as effectively, meaning that it can become harder and harder to get enough vitamins and nutrients from food alone.
Medication: Medications can deplete vitamin levels, requiring an additional boost from a multivitamin.
Exercise: We should all continue to exercise as we get older, but physical training in men over 50 can quickly deplete vitamins and minerals.
Mobility: If you suffer from a health issue or chronic illnesses, it can be hard to cook meals from scratch and get the vitamins that you need. If you are reliant on ready-meals, a multivitamin can help.
Diet: As we age, we can be forced to adapt our diets, and we might have to cut out some foods. This can leave us lacking some vitamins and nutrients.
Chronic Diseases: Chronic conditions, such as osteoporosis, may increase your need for vitamins and nutrients.
While you may be able to get all that you need from the food that you eat and some regular doses of sunlight, it is unlikely that you will get everything you need as you get older. If you are over the age of 50, we recommend supplementing your diet with a multivitamin.
How Does a Senior Multivitamin Differ From a Regular Multivitamin?
To be honest, there is not a lot of difference between a senior multivitamin and a regular multivitamin.
But, the small differences are what make a senior multivitamin ideal for seniors.
The most common additions to a senior multivitamin are herbal supplements and higher doses of vitamin D and vitamin B12. The herbal supplements help improve memory and energy, while the higher doses of vitamin D and B12 are there because these vitamins are not as readily absorbed in older people.
There will usually be less or no iron included because older adults do not need as much, and they can be harmful in high doses.
What Vitamins or Minerals are Important for Men Over 50?
It is important that you get multiple vitamins and nutrients, especially as you age. Here are some of the most important for men over 50:
As you age, you start to lose more of this than you absorb, and that is why we suffer from bone issues as we get older. Calcium is also important for your muscles, nerves, cells, and blood vessels. Find lots of calcium in milk, yogurt, and cheese, and aim for 20% more than younger adults.
Important for your blood and nerve cells, this vitamin is usually found in red meat, fish, eggs, and dairy. You may also be able to find other fortified foods, such as breakfast cereals. As you get older, it becomes harder to absorb this vitamin, so you need higher doses.
Get lots of sun, and you get lots of vitamin D, but our bodies start to absorb less when we are over 50. It is an important vitamin for helping our bodies to absorb calcium and is essential for our muscles, nerves, and immune system. It is found in high levels in fatty fish, but it is definitely worth using a multivitamin to get a boost.
A vitamin that boosts your energy and fights germs, it has also been shown to improve memory in seniors, helping to stave off dementia. Find this vitamin in fatty fish, liver, chickpeas, and some fortified breakfast cereals.
A great supplement for promoting bone health, creating protein, and regulating your blood sugar levels. You’ll find magnesium in nuts, seeds, and leafy greens. As we age, these are foods that we do not eat as much of, and medications can also deplete our magnesium levels.
The good bacteria mainly in your gut are naturally occurring and are also supplemented by fermented foods. If you have any health conditions, probiotics can start to become depleted, so supplementing your probiotics is a good idea.
A fatty acid that is found in fatty fish like salmon is a brain booster, great for skin, and can improve eyesight. Omega-3s are also great for fighting various age-related diseases. Along with fish, they can be found in walnuts, canola oil, and flaxseed.
This is another nutrient that we don’t usually get enough of as we age. In regular quantities, zinc helps maintain your sense of smell and taste, and fights infections and inflammations. Find zinc in oysters, beef, crab, and fortified breakfast cereals.
Protects your cells from infection and is important in regulating your thyroid. Selenium can be found in walnuts or in a good senior multivitamin.
A great all-rounder that works wonders for your organs and nerves. And again, as we age, this is something that we do not usually get enough of and is important for staving off strokes, high blood pressure, and osteoporosis. Find potassium in apricots, bananas, spinach, milk, and yogurt.
These are only some of the more important vitamins and nutrients that we should be getting once we reach 50. You should still strive to maintain your intake of all vitamins and minerals and, when it becomes harder to do that through diet alone, a multivitamin can be the answer.
Talking of multivitamins, here are some of the best out there.
The 10 Best Multivitamin for Men
1. Garden of Life Mykind Organics
When you are putting something into your body, the more natural, the better, and these multivitamins are all organic. The vitamins and minerals all come from real foods, and water extraction is used to remove the essential vitamins and minerals.
This multivitamin is designed for men 40+ and is specially developed to promote overall health and wellbeing. Each capsule has 100% or more of the daily recommended intake of vitamins C, D3, E, K, B6, B12, and selenium, and all of them come from fruits, vegetables, and herbs.
Each of these supplements has only good stuff, with no synthetic binders or fillers. Great for energy and metabolism as we get older.
2. Centrum Silver Multivitamin for Men 50+
With 200 tablets in each bottle, you get a lot of bang for your buck, and they are packed with everything that you need to supplement your life as you grow older. This multivitamin contains important ones like vitamin D3, B vitamins, and zinc.
These vitamins from Centrum are also non-GMO and gluten-free, so you don’t have to worry about them not working with your diet and lifestyle. They are great for your immune system, bone health, and muscles. And they will also look after your heart, eyes, and brain.
Unlike some supplements, you only need to take one of these a day—a great supplement for all men over 50.
3. Nature’s Way Alive Men’s 50+
A great all-around multivitamin that’s improves eye, bone, immune, heart, and muscle health while boosting your metabolism and giving you more energy through the day. They are also packed with high potency B-vitamins to help convert your food into energy-boosting fuel.
All of the vitamins and nutrients are derived from orchard fruits and garden vegetables, giving you all that you may be missing out on if your diet has changed.
Gluten-free and with no artificial colors, these vitamins are the boost that you need.
4. Nature Made Men’s Multivitamin 50+
One of the most affordable multivitamins on the market, each bottle comes with a 90-day supply. We also like that they are upfront about not containing iron, so you know that you will not take too much when combined with your diet.
In each tablet, you have 22 key nutrients with extra vitamin D3 to help boost your immune system and support men’s health. These multivitamins will help, along with a balanced diet, boost bone, muscle, and brain health.
Packed with antioxidants and essential nutrients, these tablets are going to neutralize free radicals and leave you feeling great.
5. New Chapter Multivitamin for Men
Advertised for men 55+, these multivitamins work just as well for men 50+. They are packed with vitamins, minerals, nutrients, and superfood botanical blends to ensure that you are left in perfect health.
These multivitamins are fermented with probiotics to give your gut a boost while still being gentle enough to be taken on an empty stomach. Each tablet is made from certified organic vegetables and herbs; they are non-GMO, vegetarian, kosher, iron-free, gluten-free, sugar-free, and have no fillers.
These vitamins are packed with everything good and leave out all of the bad stuff.
6. Vimersion Health Daily Multivitamin
The perfect multivitamin if you have low energy and need a boost from your daily intake. This dietary supplement contains an advanced multivitamin complex that can boost your energy and stamina levels, enhance your immune system, improve vision, boost antioxidants, and enhance your general health.
Each tablet is packed with zinc, selenium, vitamins A, C, D, E, and all the Bs, along with selenium, calcium, lutein, and magnesium.
Great for your skin, eye, digestive system, and brain.
7. Naturelo Whole Food Multivitamin
With tons of vitamins, organic fruit and vegetable blends, no GMOs, no gluten, no soy, gelatin, egg, dairy, caffeine, and no preservatives, this natural supplement will boost your health and leave you feeling clean.
This natural multivitamin boosts your immune system, metabolism, and energy; it takes care of your heart, brain, and prostate; and reduces inflammation and stress—all of the vitamins and minerals are natural and never synthetic.
Each bottle comes with a 30-day supply.
8. Bronson One Daily Men’s 50+
Around since 1960, Bronson has a reputation in the multivitamin world, and this multivitamin for men 50+ has everything that you need to live a healthy and wholesome life. The company has proven offerings that are backed by science and have been developed over the years.
This multivitamin delivers 100% or more of the important 15 vitamins and minerals that a man’s body needs, along with other vitamins, minerals, and nutrients. The result is a stronger cardiovascular system, better eyesight, a healthy prostate, and more.
For a better quality of life, you cannot go wrong with these.
9. Swisse Premium Multivitamin
With 53 essential nutrients that are derived from only the highest quality and most effective ingredients, these multivitamins are all-natural and are packed with B6, B12, C, E, and much more.
These multivitamins go above and beyond regular multivitamins and help to maintain your energy levels through the day, improve mental alertness, boost your immune system, and improve stamina and vitality.
Great for men of any age, these multivitamins are packed with zinc, selenium, antioxidants, and everything you need to maintain a healthy lifestyle.
10. One A Day 50+ Multivitamin
Farm-grown apples are the first ingredient in this multivitamin. They are packed with vitamins A, D, E, niacin, B6, B12, biotin, iodine, and zinc. They are also free from high-fructose corn syrup, synthetic colors, gelatin, artificial sweeteners or flavors, and GMOs.
These natural yummy multivitamins are also vegetarian and gluten-free, so you can add them to any diet and lifestyle. They are great for improving physical energy, boosting your immune system, and adding bone strength.
These multivitamins are packed with the good stuff with none of the bad, improving your health and wellbeing.
What’s in a Multivitamin?
Most multivitamins, irrespective of the age and sex it is targeted at, will contain vitamins C, B1, B2, B3, B5, B6. B7, B9, B12, A, E, D2, K, potassium, iodine, selenium, borate, zinc, calcium, magnesium, manganese, molybdenum, beta carotene, and iron (though iron is usually left out of multivitamins for men 50+).
Included in senior multivitamins, you might also find extra vitamin D and antioxidants. Most nutrients and vitamins are at least 100% of your recommended daily dose, with the exception of calcium and magnesium. Adding 100% of each would make the tablets too large, and you should be able to get both of these easily from your diet.
How Do a Men’s Multivitamins Differ From a Multivitamin for Women?
While most of the base ingredients are the same, there can be subtle differences between the two. The main difference is in the amounts of each vitamin and mineral. To get 100% of a vitamin, say vitamin A, women do not need to take as much, so male multivitamins will have more of each vitamin so that the daily dose is reached.
There will also be differences in ingredients. Older men do not need additional iron, or it can cause problems. For females, there may be folic acid added to the multivitamin. The ingredients will also depend on the use of the multivitamin. If you are an active man and you are worried about muscle loss, you may want to opt for a multivitamin that targets muscle growth.
Benefits of Multivitamins
There are many benefits of taking multivitamins, especially in men over 50. Here are some main benefits that you can start to see as soon as you start taking them:
Energy Boost: As we get older, our energy seems to slowly drain away. This is mainly down to vitamins and minerals being depleted quicker. By adding these back in, exercising, and having a balanced diet, you can find that energy again.
Improved Mood: Getting the vitamins and minerals that are essential to brain development will help to maintain your emotional wellbeing and improve your mood.
Reduced Stress: Your body takes B-vitamins and uses them to turn food into fuel, maintains your nervous system, and produces stress hormones. When all that is working in sync, you are going to feel better and have less stress.
Improved Memory: As we get older, our memories can struggle to keep up. B-vitamins are also shown to boost your short-term memory, and those who supplement with a multivitamin are going to ensure that they are getting enough of these vitamins.
Muscle Strength: Free radicals and lack of nutrients and minerals are going to contribute to muscle tissue breaking down. The solution is a multivitamin.
Are There Any Risks?
The main risk for men over 50 is taking too much iron, so always look for a multivitamin that has no iron in it, and you should be fine.
The main risk for anyone taking a multivitamin is taking too much. For example, too much vitamin C can leave you feeling nauseous, and too much selenium can leave you fatigued. There are other dangers with taking too much of other vitamins too, but they are almost not worth mentioning as long as you are taking safe doses.
To ensure that you are taking the appropriate amount of multivitamins each day, always consult the instructions on the label. Most of the time, you will take one or two tablets a day, but some multivitamins may have you taking three or four.
When Should You Take a Multivitamin?
You should always follow the label when you are deciding when to take your multivitamin, but we would recommend taking them in the morning if there are no clear instructions.
At night, and especially when you are sleeping, your digestion slows down, and the vitamins and nutrients will not be absorbed as well. By taking them in the morning, you benefit from all the immediate effects that they bring through the day, such as boosted energy and better memory.
You should also take your multivitamin with food, so breakfast would be the obvious time to incorporate them into your routine.