Good nutrition is fundamental for achieving and maintaining optimal health, physical performance, and even sexual well-being as a man.
Active men are becoming more aware of their nutrition and striving to eat healthier than ever.
But even if with the best intentions of a healthy diet, nutrient gaps can be hard to overcome.
And it gets even more challenging if you consider the increased nutritional needs due to high physical activity, stress, busy lifestyle, or the natural aging process.
In such cases, taking a vitamin supplement can help prevent deficiencies from sneaking in. But if you are going to take a dietary supplement, why not take a men's supplement designed for your unique health requirements?
Taking a daily multivitamin is the easiest way to support your nutrition if you are a busy man or an athlete.
Keep reading to find out when you should consider taking a multivitamin and how to decide on the best dietary supplement designed for men.
Do you need a multivitamin?
Research suggests that most active men need a multivitamin as a diet alone is often insufficient to meet the increased nutrient needs.
For example, a study of 10 men with high physical activity reported that none of the participants met the recommended intake for all ten vitamins and seven minerals included in the analysis .
The nutrients included in the study were vitamin A, vitamin D, vitamin E, vitamin K, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, folate, iodine, potassium, calcium, magnesium, phosphorus, zinc, and selenium.
Apart from vitamin D, these are all essential vitamins and minerals your body can't synthesize, and you need to consume them with your diet.
Your body can produce vitamin D independently through sun exposure, which is why it is classified as a non-essential nutrient.
But at the same time, trials show that this is one of the most commonly deficient vitamins in both men and women due to our modern lifestyles and lack of sun exposure . Vitamin D3 in good quality supplements is easily absorbed and has numerous health benefits. According to the research, magnesium and zinc mineral deficiencies were also quite common amongst active men.
All these essential nutrients play crucial roles in your body's metabolic processes, such as activating vital enzymes, supporting energy production, and more.
Ultimately, obtaining your required daily value of vitamins from a healthy diet is possible, but it can be challenging for most men.
So whether you are eating less to lose weight, are physically active and need to support muscle function, or just have a busy schedule, you might be at a higher risk of deficiencies. A multivitamin will be a great addition to your daily regimen.
What is the difference between a multivitamin for men versus women?
There is no such thing as "one-size-fits-all" when it comes to supplements. Men have different nutrient needs than women.
What works for children or women may not be suitable for active men, or in some cases, it may even be contraindicated.
For example, men have much lower daily needs for iron as a nutrient than women. Therefore, most men usually get enough iron from their food unless they are vegans or vegetarians.
You may experience iron overload if you already consume enough iron in your diet and start taking an iron supplement.
That's because, as a man, you lack a natural mechanism to excrete excess iron, which may accumulate in your internal organs, damaging them in the process. Iron accumulation can damage the pancreas, leading to the development of diabetes .
Most men should also avoid supplements with high calcium levels unless they are vegans or vegetarians or simply do not consume any dairy.
If you eat dairy products that already contain the nutrient, the extra calcium in the supplements may find its way into blood vessels and soft tissues instead of your bones.
Some researchers even warn that supplementing with too much of this nutrient may increase the risk of cardiovascular problems .
On the other hand, men have much higher needs for ingredients such as magnesium, zinc, and vitamins A, E, and K. Also, active men may need higher amounts of B vitamins .
Changing nutrient needs as you age
Unfortunately, aging is another factor that can increase the risk of nutrient deficiencies in men. That's because the ability of your body to absorb vitamins and minerals diminishes with age.
This often warrants using a multivitamin as older adults have increased nutrient needs and can benefit even more from the supplement than younger folks. Aging places higher demands on nutrition to maintain bone health, joint health, brain health, sexual health, and immune function.
A large study conducted in the US reveals that 50% of older adults consume less than the recommended levels of magnesium in their diet .
Another trial also reports that nearly 30% of the elderly might be zinc deficient .
The aging process has a negative effect on the ability of your body to synthesize some of its nutrients as well. For instance, older people can develop vitamin D deficiency even with regular sunlight exposure.
As we already mentioned, Vitamin D is a prevalent deficiency in men. Studies show that the situation is even worse for older individuals, and the incidence of vitamin D deficiency may be up to 75% amongst aging men .
Is it better to take a multivitamin or individual vitamins?
Whether you choose a multivitamin or separate supplements depends on several factors, including your individual nutrient needs, affordability, practicality, and quality.
If your diet is healthy, you primarily consume whole foods, and your nutritional needs are relatively low (you are not physically active, you are young, and your stress levels are low), then you most likely aren’t at risk for vitamin deficiencies. In such cases, an individual vitamin would be an excellent choice.
However, active men often have high nutritional needs for multiple vitamins and minerals that exceed levels you can obtain through diet alone.
This puts you at risk of several deficiencies. Moreover, you need 13 vitamins and numerous minerals to stay healthy .
As you can imagine, taking those as individual vitamin and mineral supplements can be quite expensive and impractical.
Thus, if you are an active man, your nutrient needs are increased, and the easiest way to meet them is by adding a quality daily men's multivitamin.
A well-rounded multivitamin can also help your body get enough essential compounds as you age by counteracting the reduced ability of your body to absorb key nutrients.
The downside is that it may be challenging to choose a multivitamin, as most products are not formulated for your specific needs and often contain ingredients with low absorption.
This is why our Warrior Code Men's Multivitamin ingredients are carefully selected to provide optimal absorption and then blended specifically for the unique nutritional needs of the modern man who wants to get the most out of every day.
We made sure to cover all micronutrient deficiencies most men experience and provide you with a natural option to boost your energy, recovery, immunity, and overall health! Learn more about Warrior Code Men's Multi here and discover your true daily potential.
Don't forget to check with your doctor before using any supplement since it might not be suitable for you if you have certain chronic conditions or take prescription medications.
Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.