Vitamins for men: what you actually need and what to avoid
Shelves are full of multivitamins “for men”, but men's needs usually differ far less than advertising promises. The most important differences concern iron, zinc and selenium.
In this article you will find out which nutrients men most often lack, which supplements are not needed and what to know about products aimed at the “prostate”.
In short. Most men should consider vitamin D in the dark months of the year and omega-3 if they eat little fish.12 Men usually do not need iron supplements unless a test confirms a deficiency.3
What do men most often need?
| Nutrient | What it contributes to | Good to know |
|---|---|---|
| Vitamin D | Contributes to the maintenance of normal bones, normal muscle function and the normal function of the immune system4 | From October to March, sunlight is often not enough.1 |
| Omega-3 (EPA and DHA) | Contribute to the normal function of the heart (250 mg per day)4 | You get this amount from 1–2 portions of oily fish per week.2 |
| Zinc | Contributes to the maintenance of normal testosterone levels in the blood, and to normal fertility and reproduction4 | Men need about 9–16 mg per day, part of which comes from food.5 |
| Selenium | Contributes to normal spermatogenesis4 | Too much selenium is also harmful.6 |
| Vitamin B12 | Contributes to the reduction of tiredness and fatigue and to the normal function of the nervous system4 | Relevant for vegans and for people over 50.7 |
Why do men usually not need iron?
Men need about 11 mg of iron per day, and food is usually enough to provide it.3 Unlike women, men do not lose iron through menstruation.
In addition, there is an inherited condition, haemochromatosis, in which too much iron builds up in the body. In men, its symptoms often appear earlier than in women.8
Example. When choosing a multivitamin, look for the label “iron free”. Some products “for men” still contain iron.
Zinc and selenium: don't overdo it
Zinc and selenium are common ingredients in supplements for men. It is important not to exceed the safe limits: 25 mg for zinc and 255 µg for selenium per day from all sources.6
Example. A multivitamin for men contains 15 mg of zinc and 100 µg of selenium. If you also take a separate 15 mg zinc supplement, you get 30 mg of zinc from supplements – more than the safe limit, even before counting food.
“Prostate” supplements
A common ingredient in supplements for men is saw palmetto (Serenoa repens) extract. In a review of 32 studies with 5,666 men who had an enlarged prostate, saw palmetto did not reduce urinary symptoms more than placebo.9
What this means for you. If you often get up at night to urinate, your urine stream is weak or your urination has changed, see a doctor. A supplement should not delay the visit.
When might you not need supplements?
- If you eat a varied diet: vegetables, fruit, fish, meat or legumes, and dairy products.
- If you spend a lot of time outdoors in summer (vitamin D may be sufficient).
- If tests have shown no deficiency.
Selected products for men
Commercial information. These are products available in our shop. This is not an effectiveness ranking. Before buying, check the composition and instructions for use on the product page.
ADAM Men’s Multi-Vitamin - 60 tablets - NOW Foods
Iron-free multivitamin for men, 1 tablet per day with a meal. Each tablet contains 15 mg of zinc, 100 µg of selenium, 12.5 µg of vitamin D and plant extracts. Do not take separate zinc or selenium supplements alongside it.10
Vitamin D-3 Liquid, 1000 IU (Extra Strength) - 30 ml - NOW Foods
Vitamin D3 drops, 25 µg (1000 IU) per drop. If you also take a multivitamin containing vitamin D, add up the amounts.11
Omega-3 Fish Oil, Molecularly Distilled - 200 softgels - NOW Foods
Fish oil, 360 mg of EPA and 240 mg of DHA in two capsules. Suitable if you rarely eat oily fish.12
Mineral Zinc 100% Chelate, 15mg - 100 vcaps - Nutrend
Zinc bisglycinate, 15 mg of zinc per capsule. Suitable if you do not take a multivitamin. Do not combine with multivitamins that contain zinc.13
Frequently asked questions
Do supplements increase testosterone levels?
Zinc contributes to the maintenance of normal testosterone levels in the blood.4 However, if you already get enough zinc, an additional supplement will not increase it. If you feel constantly tired or have a reduced sex drive, talk to a doctor.
Do men over 50 need different vitamins?
Vitamin B12 is absorbed less well with age, so it is worth checking your levels.7 Vitamin D also remains important.
Do men who exercise need more vitamins?
Usually a larger amount of food provides enough of them. We write more about this in the article Supplements for people who exercise.
Scientific sources
- NHS. Vitamin D. nhs.uk
- EFSA NDA Panel. Scientific opinion on dietary reference values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461. doi:10.2903/j.efsa.2010.1461
- EFSA NDA Panel. Scientific opinion on dietary reference values for iron. EFSA Journal. 2015;13(10):4254. doi:10.2903/j.efsa.2015.4254
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- EFSA NDA Panel. Scientific opinion on dietary reference values for zinc. EFSA Journal. 2014;12(10):3844. doi:10.2903/j.efsa.2014.3844
- EFSA. Overview on tolerable upper intake levels as derived by the Scientific Committee on Food and the EFSA Panel on Dietetic Products, Nutrition and Allergies. efsa.europa.eu
- NIH Office of Dietary Supplements. Vitamin B12 – Fact Sheet for Health Professionals. ods.od.nih.gov
- NHS. Haemochromatosis. nhs.uk
- Tacklind J, MacDonald R, Rutks I et al. Serenoa repens for benign prostatic hyperplasia. Cochrane Database Syst Rev. 2012;12:CD001423. doi:10.1002/14651858.CD001423.pub3
- NOW Foods. ADAM Multi-Vitamin for Men, 60 tablets. Product label.
- NOW Foods. Vitamin D-3 Liquid, 1000 IU, 30 ml. Product label.
- NOW Foods. Omega-3 Fish Oil, Molecularly Distilled, 200 capsules. Product label.
- Nutrend. Mineral Zinc 100% Chelate, 15 mg, 100 capsules. Product label.
Disclaimer. This article is for informational purposes only and does not replace advice from a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, if you have a chronic condition or are taking medicines, consult a healthcare professional.
