The 11 Best Multivitamins for Men, According to a Dietitian

If your diet isn't exactly where you'd like it to be, you may be thinking about a multivitamin to fill in the gaps — an insurance policy, of sorts. Indeed, John La Puma, MD, board-certified specialist in internal medicine, recommends a multivitamin to his male patients who don't have a stellar diet at least 80 percent of the time.

Of course, talk to your doctor first before trying any new multivitamins. Assuming you get the go-ahead, here are a few options to choose from.

We spoke with Dr. La Puma and tapped the writer's own credentials as a registered dietitian to round up the best men's multivitamins out there, using the following criteria:

• Nutrient composition
• Quality
• Cost
• Availability

Find more information on how we choose and cover products here.

Nature Made is hard to beat for overall quality and price. The brand is United States Pharmacopeial Convention (USP) third-party tested and can be found just about anywhere vitamins are sold.

It checks all the boxes for the nutrients men need, including zinc, selenium and vitamin D, and it contains no iron. It's also gluten-free for those who have special dietary needs regarding gluten. Dosage is one tablet.

Theralogix Solo is a solid multivitamin for active men who need a supplement to support their lifestyle. It has both calcium and vitamin D for bone health and no iron, making it more appropriate for men. The dosage is one tablet per day.

Theralogix is also National Sanitation Foundation (NSF) certified and maintains best manufacturing practices in their facilities, making it a quality third-party-tested supplement, per the Food and Drug Administration (FDA).

The downside: Theralogix isn't as widely available as the Nature Made pick above, and its price point is a bit higher.

These multivitamins aren't specifically marketed to men, but they do not have iron, which makes them an appropriate choice for an active person AMAB. They also contain some of the nutrients that men may want to add to their diet, including zinc, selenium and choline.

They are NSF-certified for sport, vegetarian and gluten-free. They also contain a blend of antioxidants important for maintaining eye health. Dosage is two tablets.

Though a pricier option, it's been tested by a reputable third-party, so you can be sure you're getting what's on the label.

This multivitamin by Olly has the standard mix of nutrients not only compatible with a gummy vitamin, but also important for men's health, including vitamin D and zinc. The dosage is two gummies.

Olly Men's Multi are NSF third-party tested for quality, and Olly adheres to best manufacturing practices, per the FDA.

They are an affordable option for men who may have difficulty swallowing a tablet or capsule.

Dr. La Puma recommends Metagenics PhytoMulti capsules as a good general multivitamin for men. There's one catch with this one, though: While you can purchase it online, they are often out of stock and may require a physician's code in order to purchase them.

Metagenics is USP verified and NSF-certified. This multivitamin contains all the nutrients Dr. La Puma recommends, including a more absorbable form of folate, which helps support heart health and healthy blood flow. It also contains lycopene, which Dr. La Puma recommends for a healthy heart and prostate. Dosage is three capsules.

These Ritual multivitamins are specially formulated for the needs of men, most notably with increased amounts of vitamin D, zinc and omega-3 fatty acids.

They also contain magnesium, which is important for heart and muscle health. That's key, because we may absorb less magnesium from food as we age, according to the Harvard T.H. Chan School of Public Health.

Ritual supplements follow best manufacturing processes, per the FDA, and are vegan and gluten-free. Dosage is two capsules.

Life Extension is a good choice for mature men. It contains more vitamin D — 2,000 IU — than most multivitamins, so if you're staying inside more often or not eating fortified foods with vitamin D, this may be a good supplement for you. Vitamin D also helps your body absorb calcium, which is important to maintain good bone health.

Life Extension utilizes Consumer Lab and NSF for third-party testing and is compliant with best manufacturing processes, per the FDA. Dosage is two tablets.

Mental wellness is a broad term that can include stress, burnout and more serious conditions such as anxiety and depression.

While multivitamins are not a replacement for prescription medications, you may take supplements to support health along the brain-gut connection, such as prebiotics, probiotics and postbiotics, per the ‌Biomolecules Journal‌.

Some probiotic strains (specifically from the Lactobacillus and Bifidobacterium families) have been shown to have positive effects on mood, according to a November 2019 study in the ‌Canadian Journal of Psychiatry‌.

That's why Olly has made an NSF-certified probiotic supplement that works for everyone. It also contains niacin, vitamin B6, vitamin B12 and folate — all of which are necessary for good mental health, according a July 2016 review in the ‌Clinical Nutrition Research Journal.‌ Dosage is two gummies.

Sometimes taking vitamins on an empty stomach can cause nausea. To solve this, Ancient Nutrition has made a men's multivitamin that can be taken with or without food, a bonus if you're taking vitamins on the go or before breakfast. Dosage is one tablet.

It's important to note that fat-soluble vitamins such as vitamins A, D, E and K are better absorbed with a source of fat (i.e., food). However, this supplement contains a small amount of iron, which is best absorbed without food. So, if you are AMAB and need a small amount of supplemental iron, this might be a good choice for you.

Some nutrients, such as antioxidants and omega-3 fatty acids, have been shown to improve sperm health, while saturated fats do the opposite, according to a February 2022 review in the ‌International Journal of Molecular Sciences.‌

This multivitamin by SmartyPants Men is good for anyone who wants those omega-3 benefits. Plus, it's NSF-certified and a gummy, which is beneficial for those who have difficulty swallowing pills. Dosage is six gummies.

One downside: There are 6 grams of added sugar per serving. Be aware if you're trying to limit sugar intake.

If you deal with digestive issues, like simple upset or difficulty absorbing nutrients, a liquid multivitamin might be a good choice for you.

This vitamin from NOW Foods is liquid, meaning it is more easily absorbed by your digestive tract. It contains lycopene and does not contain iron (qualities recommended by Dr. La Puma), is approved by Consumer Lab and adheres to best manufacturing practices, per the FDA. Dosage is one tablespoon.

It is, however, short on vitamin D, so you'll want to make sure you eat plenty of vitamin D-rich foods or take a separate supplement.

Dietary supplements are not strictly regulated by the FDA, meaning the organization doesn't ensure these products are safe or effective before they hit shelves.

Buying your vitamins from reputable brands is the number one way to make sure you're getting a safe product that actually contains the ingredients on its label. Here are some factors to consider when choosing a vitamin brand or blend:

Your supplement bottle should indicate it follows current Good Manufacturing Practices. This is what the FDA has implemented to help control the dietary supplement industry. It ensures purity and strength, and it limits contaminants in supplements.

This means the supplement is tested by someone who is not affiliated with the brand to ensure the supplement contains what it claims (in the correct dosage, too) and breaks down appropriately in the body. Some third-party testers include U.S. Pharmacopeia (USP), NSF International and NSF-Certified for Sport.

Most multivitamins will give you a proper mix of nutrients and are similar between men's and women's formulas. Look for multivitamins with vitamins A, B, C, D, E and K, calcium, magnesium and potassium.

There are, however, key differences in men's and women's vitamins, including:

• ‌Iron:‌ Women's vitamins will typically contain more iron than men need. Getting too much iron can be harmful for men. Remember, you will get iron from your diet, so men's multivitamin formulas will not typically contain iron — and that's OK.
• ‌Selenium:‌ Most supplements marketed to men have higher amounts of selenium. Research once thought selenium lowered the risk of developing prostate cancer, but the current research on this association is inconclusive, according to the National Institutes of Health. Still, Dr. La Puma recommends selenium in your supplement to support healthy testosterone levels, so it's one to look for on the label.
• ‌Zinc‌: Men have higher zinc needs than women (except for women who are pregnant or lactating), which is why men's multivitamins usually have more. You can also eat foods high in zinc like lean beef and chicken, fish, yogurt, cashews and beans. This is another nutrient recommended by Dr. La Puma to keep your immune system healthy.

As with any supplements, more is not always better. Just because a supplement contains more than the recommended daily amount (RDA) of a nutrient does not mean your body will absorb that amount.

In fact, water-soluble vitamins (B vitamins and vitamin C) won't build up in your body, so having more than 100 percent of the RDA will not yield a better result. Higher levels of fat-soluble vitamins (vitamins D, E, K and A), however, can build up in your body and cause toxicity, according to Colorado State University.

Not everyone needs to take a multivitamin, especially if you eat a balanced diet and have no known chronic health conditions.

If you have any questions about whether a multivitamin is appropriate for you, your health care provider or a registered dietitian can help you with that decision and with finding the best one for your personal needs.