First things first -- even the best multivitamin should never be considered as a replacement for a healthy, balanced diet. It's like waxing your car without even bothering to wash it first! Whole foods provide beneficial components, like phytochemicals, that you can't replicate in a pill. With that aside, a multivitamin can be a useful way to account for micronutrient deficiencies that are inevitable in our typical American diet. Multivitamins may be sold as a single pill or in vitamin packs containing a variety of supplements. Some are indicated to be taken once daily, while others may need to be taken multiple times a day. It's important to always take your multivitamin with food, preferably with a meal containing a significant amount of fat. This will ensure maximum absorption of the vitamin's ingredients and reduce risk of nausea and upset stomach.
What to Look for
The best brands will contain at least 100 percent of the daily value of key nutrients such as thiamin, riboflavin, niacin, B12 and folic acid. This group, otherwise known as the B-complex, is essential for energy, metabolism and nerve function. Your vitamin should also meet 100 percent of the requirement for Vitamins C and E--these, along with Vitamin A, are potent antioxidants. Antioxidants neutralize free radical action in our body's cells and reduce risk of cancer and heart disease. Look for a multivitamin that also contains minerals such as zinc, copper, selenium and magnesium. These minerals have systemic benefits including immunity and heart health.
As with most multivitamins, men's versions often contain only a small amount of calcium. Since calcium is so large, trying to increase the amount in a multivitamin would make the pill impossible to swallow. Men generally have lower calcium requirements than women, so an additional calcium supplement shouldn't be necessary. Just make sure that you take eat at least two servings a day of calcium-rich foods such as dark, leafy greens, almonds and dairy products. The major distinction with men's multivitamins is the iron content. Adult men require significantly less iron than women of the same age and supplemental iron may cause gastrointestinal issues in some people. Again, just make sure that you're consuming iron-rich foods such as meat, fish and poultry, especially if you are an avid exerciser.
Common Pitfalls
Don't be swayed into purchasing multivitamins containing super-doses of micronutrients. This holds true especially for vitamins A, D, E and K. Since these are fat-soluble, they can be stored in our body and can therefore be toxic in large quantities. There are a number of men's multivitamins marketed to have special benefits for weight loss, muscle development, energy and even sexual prowess. Be wary of these as the benefits of many of the "special" ingredients haven't been substantiated with research. Even those that contain proven ingredients such as saw palmetto, L-arginine or essential fatty acids may not contain adequate amounts to enable any real benefits. Instead, consider taking these separately. Always let your physician know about any vitamins or supplements you are taking.
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