If you're anything like me, you've always known that you should be taking a multivitamin. At least, that's what most of us were told when we were growing up.
Sure, multivitamins aren't the most appealing or exciting supplements ... But I would argue that they are among the most important. I say this because the vitamins and minerals found in a good multivitamin are essential for your body!
Nowadays, I'm super consistent with taking my multivitamin. In fact, I actually notice a difference on the days that I don't take it. To me, I just feel "off" as if my energy and cognitive function isn't what it normally is.
Well, there could actually be a reason for this. After all, multivitamins can help support overall physical and mental well-being (1).
For the most part, men and women require the same essential vitamins and minerals. But for us men, there are certain vitamins and minerals that can be extra beneficial.
Because of that, I recommend looking for specific nutrients in a men's multivitamin. In this article, we'll take a closer look at these specific ingredients.
You'll learn what to look for in a men's multivitamin, what makes a good multivitamin, and much more!
How Do Men's Multivitamins Help?
Let's dive into what multivitamins do before we talk about what makes a good men's multivitamin.
To keep it simple, multivitamins contain the essential micronutrients our bodies need to support overall health. These essential micronutrients are vitamins and minerals ... and our body can't produce them on its own.
Micronutrients literally help the body operate at its best from a cellular level. They are involved in thousands of chemical processes that take place in the body every day.
When it comes to multivitamins, I like to think of them as an insurance policy. They make sure our body is getting all of these essential micronutrients on a daily basis.
But what are some of the best ingredients and nutrients to look for in a men's multivitamin?
Let's talk about it.
Ingredients To Look For In A Multivitamin For Men
There are quite a few different vitamins and minerals that can be helpful for men. However, here are a few that can be particularly beneficial.
Zinc
Zinc is a mineral that can be beneficial for most anyone. For one, it can help support immune function and cell growth! But when it comes to multivitamins for men, finding one with a good dose of zinc can be extra helpful.
For men specifically, zinc can help support a healthy prostate, improve sexual health, and testosterone levels (6).
Saw Palmetto
Benign Prostatic Hyperplasia (BPH) is something that many men worry about as they get older. This is a condition where the prostate becomes enlarged. Overtime, this can lead to more serious prostate issues. However, saw palmetto can help reduce some of the symptoms associated with BPH (7).
Saw palmetto itself comes from a shrub-like palm tree. While it's not typically something you'll find in a men's multivitamin ... More complete men's multivitamins can have it!
Folate
Folate can be an important vitamin for both men and women. When it comes to men, evidence has shown folate's importance for fertility (2). For this reason, folate could help support reproductive health in men.
Vitamin C
Most of us know how important vitamin C can be in supporting immune health. However, vitamin C can also be beneficial for men in a vastly different way.
For example, there is evidence that vitamin C can be beneficial for fertility in men (3). All good multivitamins for men will have the full recommended dietary allowance (RDA) of vitamin C.
Magnesium
Magnesium is a mineral that I personally recommend for most people. I say this because magnesium can have far more benefits than meets the eye! In fact, one study found that magnesium supplementation can increase free and total testosterone levels in men (4).
In addition to this, magnesium still has quite a bit to offer. For example, magnesium can help support brain health, heart health, and muscle health (5).
Men: Do Not Skip Your Multivitamin!
Our bodies need a lot of vitamins and minerals on a daily basis. For most of us, our diets alone aren't going to give us what we need to support our healthiest lives either.
This is exactly where multivitamins come into play!
In your search for a good men's multivitamin ... The vitamins, minerals, and nutrients we discussed are what I'd be on the lookout for. Not only that, but also one that comes with every essential micronutrient.
Here at 1st Phorm, we make an excellent multivitamin for men called M-Factor Men!
With M-Factor Men, you'll get a full spectrum multivitamin, covering all the vitamins and minerals we discussed above. In addition to that, M-Factor Men has nutrient blends to address specific areas of men's health. This includes an amino acid performance blend, a superfood blend, and a men's health complex (which has saw palmetto)!
M-Factor Men has a bunch of vitamins and minerals which can help support men’s health. At the same time, there aren't many significant differences between the micronutrients that men and women need.
For this reason, I personally take a gender neutral multivitamin, Micro Factor. I do this because of the additional products that come in Micro Factor.
Unlike a traditional multivitamin, Micro Factor is a complete daily nutrient pack! So, not only does it have a full spectrum multivitamin, but it also has essential fatty acids, a probiotic, antioxidants, fruit & veggies, and CoQ10 … all in one convenient packet! If capsules aren't your thing, Micro Factor is also available in a flavored powder that you can mix directly in water. It seriously tastes like fruit juice!
Now, at the end of the day you really can’t go wrong with Micro Factor or M-Factor Men. They are both packed full of nutrients that can help support whole body health. Obviously, it can still be hard to know which multivitamin will be best for you.
So, if you have any specific questions, don't hesitate to reach out to us!
We have a full team of NASM Certified Personal Trainers and NASM Certified Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central!
You can also shop all our men's multivitamins here.
References:
(1) Sarris, Jerome et al. “Potential mental and physical benefits of supplementation with a high-dose, B-complex multivitamin/mineral supplement: What is the evidence?.” “Posibles beneficios mentales y físicos de la suplementación con un preparado multivitamínico/mineral del complejo B en dosis altas: ¿Qué evidencia hay?.” Nutricion hospitalaria vol. 38,6 (2021): 1277-1286. doi:10.20960/nh.03631
(2) Hoek, Jeffrey et al. “Paternal Folate Status and Sperm Quality, Pregnancy Outcomes, and Epigenetics: A Systematic Review and Meta-Analysis.” Molecular nutrition & food research vol. 64,9 (2020): e1900696. doi:10.1002/mnfr.201900696
(3) Akmal, Mohammed et al. “Improvement in human semen quality after oral supplementation of vitamin C.” Journal of medicinal food vol. 9,3 (2006): 440-2. doi:10.1089/jmf.2006.9.440
(4) Cinar, Vedat et al. “Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion.” Biological trace element research vol. 140,1 (2011): 18-23. doi:10.1007/s12011-010-8676-3
(5) de Baaij, Jeroen H F et al. “Magnesium in man: implications for health and disease.” Physiological reviews vol. 95,1 (2015): 1-46. doi:10.1152/physrev.00012.2014
(6) Fallah, Ali et al. “Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization.” Journal of reproduction & infertility vol. 19,2 (2018): 69-81.
(7) Gordon, Andrea E, and Allen F Shaughnessy. “Saw palmetto for prostate disorders.” American family physician vol. 67,6 (2003): 1281-3.
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