Most men don’t get enough vitamins and minerals from their diet and some choose to supplement with multivitamins. But how do you choose which ones to purchase? For the most part, brand names are less important than knowing what the look for based on your lifestyle, age, diet and other factors.
Choosing a multivitamin for your age
Women over 50 aren’t the only group at risk for osteoporosis. Men over 50 should also aim to get plenty of calcium and vitamin D to protect their bones. By age 70, your goal should be to consume (through diet and supplements) 1,200 mg of calcium and 800 IU of vitamin D per day.
In addition, our ability to absorb vitamin B-12 from food becomes more difficult. For men over 50, your goal should be to get 2.4 mcg of vitamin B-12 daily.
There has been some evidence that older men can benefit from vitamin B-6 supplements to improve memory.
Multivitamins for athletes
If you consider yourself an athlete, it’s vital that you get enough vitamin D through diet and/or a multivitamin in order to support your immune system, improve your heart function and aid recovery from muscle damage after exercise.
If you’re a smoker
Men who smoke tend to have lower levels of vitamin C available in their bodies. The RDA for vitamin C is typically 90 mg per day for men over 18, but smokers should get an additional 35 mg per day to counteract the harm from smoking.
Multivitamins for vegans and vegetarians
Vitamin B-12 is mostly found in animal products, making it more difficult for men who are vegetarians or vegans to get enough of it if they’re not careful. Although nutritional yeast and fortified cereals can provide a good source of vitamin B-12, you may want to consider taking a vitamin B-12 supplement. Your goal should be to consume 2.4 mcg of vitamin B-12 daily.
