With age comes wisdom, but it can also come with some other unexpected changes. For instance, you'll need fewer calories as you age — which means you might also find it's harder to get the essential vitamins and minerals you need through food.
"Both men and women over age 50 have some additional nutrition needs," says certified gerontological specialist Phyllis Famularo, RD for Sodexo North America and adjunct assistant professor at Rutgers University. With the potential exception of calcium, a nutritious diet is generally the best way to get vitamins and minerals, Famularo says.
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Multivitamins can help men over 50 get the essential nutrients that they could otherwise miss out on. If you avoid certain foods due to allergies, intolerances or preferences or have a chronic disease, you may not be meeting your needs from food alone. As you age, you produce less gastric acid, which can limit the amount of nutrients you absorb from the food you eat, per the Michigan State University Extension.
Take a look at the recommended multivitamins for men over age 50, along with the details on nutritional priorities and what to look for in these supplements.
Tip
Speak to your doctor before adding a new supplement to your routine.
How We Chose
The FDA doesn't closely regulate supplements as it does medications, so we spoke with a dietitian and reviewed relevant research to recommend the supplements below.
We also looked for products with Current Good Manufacturing Practice regulations enforced by the FDA as well as compliance or verification from one of the three main independent quality control groups that test and review supplements:
A quick language note: We understand that gender is a spectrum, but we use the terms "men" and "women" here to match the vitamin manufacturers' language.
Our Picks
- Best Overall: GNC Mega Men 50 Plus (GNC, $14.99)
- Best Budget-Friendly: Equate Complete Multivitamin 50+ (Walmart, $12.98)
- Best for Vitamin D: Nature Made Multi for Him (Amazon, $8.69)
- Best Gummy: SmartyPants Men’s Formula Daily Gummy Multivitamin (Amazon, $20.05)
- Best Daily: One A Day Men's 50 Plus Advantage Multi-Vitamins (Amazon, $28.99)
- Best for Vitamin B12: Centrum Silver Multivitamin for Men 50 Plus (CVS, $21.49)
1. Best Overall: GNC Mega Men 50 Plus
Supplement Facts
- Serving size: One caplet
- Amount per serving and percent daily value (DV)
- Magnesium: 125 mg, 31% DV
- Folate: 1000 mcg 250%
- Chloride: 72 mg, 2% DV
- Manganese: 2 mg, 100% DV
- Choline: 2.5 mg , 1% DV
- Copper: 2mg, 100% DV
- Vitamin D: 30 mcg, 150% DV
- Vitamin K: 60 mcg, 50% DV
- Riboflavin: 3.74 mg, 288% DV
- Vitamin B6: 6.6 mg, 388% DV
- Vitamin B12: 110 mcg, 1833% DV
- Pantothenic Acid: 16.5 mg, 165% DV
- Chromium: 200 mcg, 167% DV
- Folic Acid: 600 mcg 150%
- Iodine: 150 mcg, 100% DV
- Selenium: 120 mcg 171% DV
- Calcium: 250 mg, 25% DV
- Vitamin C: 150 mg, 167% DV
- Biotin: 300 mcg, 100% DV
- Vitamin A: 1050 mcg, 117% DV
- Molybdenum: 75 mcg, 100% DV
- Vitamin E: 49.6 mg, 331% DV
- Niacin: 22 mg, 138% DV
- Zinc: 30 mg, 200% DV
- Potassium: 80 mg, 2% DV
- Phosphorus: 15 mg, 2% DV
- Thiamin (Vitamin B1): 4.95 mg, 413% DV
- Other nutrients with no established daily value
- Gingko Biloba Leaf Extract: 10 mg
- Choline: 2.5 mg
- Inositol: 2.5 mg
- Lutein: 1 mg
- Zeaxanthin: 200 mcg
- Pumpkin Seed Meal: 5 mg
- Saw Palmetto Berry Extract: 5 mg
- Lycopene: 600 mcg
- Silica: 2 mg
- Boron: 150 mcg
- Tin: 10 mcg
- Vanadium: 10 mcg
- Nickel: 5 mcg
- Other ingredients: Microcrystalline cellulose, hydroxypropyl methylcellulose, croscarmellose sodium, hydroxypropyl cellulose, stearic acid vegetable source, titanium dioxide mineral whitener, magnesium stearate vegetable source, vegetable acetaglycerides, polyethylene glycol, polysorbate 80, caramel color, ethyl vanillin and carnauba wax
- Does not contain: Iron. Most people get all the iron they need from food, and older adults may be likely to have too much iron, according to the NIH.
This once-daily vitamin claims to support prostate and brain health in men over 50 with the addition of ingredients such as saw palmetto berry extract, pumpkin seed meal, lycopene and Ginkgo Biloba leaf.
2. Best Budget-Friendly: Equate Complete Multivitamin 50+
Supplement Facts
- Serving size: One tablet
- Amount per serving and percent DV
- Vitamin A: 750 mcg, 83% DV
- Vitamin C: 60 mg, 67% DV
- Calcium: 220 mg, 17% DV
- Potassium: 80 mg, 2% DV
- Vitamin D: 25 mcg, 125% DV
- Vitamin E: 22.5 mg, 150% DV
- Vitamin K: 30 mcg, 25% DV
- Thiamin: 1.5 mg, 125% DV
- Riboflavin: 1.7 mg, 131% DV
- Niacin: 20 mg, 125% DV
- Vitamin B6: 3 mg, 176% DV
- Folic acid: 400 mcg, 100% DV
- Vitamin B12: 1225 mcg, 1042% DV
- Biotin: 30 mg, 100% DV
- Pantothenic acid: 10 mg, 200% DV
- Phosphorus: 20 mg, 2% DV
- Iodine:150 mcg, 100% DV
- Magnesium: 50 mg, 12% DV
- Zinc: 11 mg, 100% DV
- Selenium: 19 mcg, 35% DV
- Copper: 5 mg, 56% DV
- Manganese: 2.3 mg, 100% DV
- Chromium: 50 mcg, 143% DV
- Molybdenum: 45 mcg, 100% DV
- Chloride: 72 mg, 3% DV
- Other ingredients: Microcrystalline cellulose, maltodextrin starch, BHT, carboxymethylcellulose sodium, FD&C Blue No. 2 Lake, FD&C Red No. 40 Lake, FD&C Yellow No. 6 Lake, gelatin, glucose, gum arabic, hydroxypropyl methylcellulose, lutein, medium-chain triglycerides, polydextrose, polyethylene glycol, polyvinyl alcohol, silica, sodium aluminum silicate, sodium metavanadate, sugar, sunflower oil, talc and titanium dioxide (color).
- Does not contain: Iron, gluten, lactose or artificial flavors.
The cost of taking a multivitamin daily can add up, but with each of these pills being less than 3 cents, it's the perfect budget-friendly choice.
Buy It
Walmart ($12.98)
3. Best for Vitamin D: Nature Made Multi for Him
Supplement Facts
- Serving size: One tablet
- Amount per serving and percent DV
- Vitamin A: 750 mcg, 83% DV
- Vitamin C: 180 mg, 200% DV
- Vitamin D: 25 mcg, 125% DV
- Vitamin E: 22.5 mg, 150% DV
- Vitamin K: 80mcg, 67% DV
- Thiamin: 1.5 mg, 125% DV
- Riboflavin: 1.7 mg, 131% DV
- Niacin: 20 mg, 125% DV
- Vitamin B6: 4 mg, 235% DV
- Folate: 665 mcg (400 mcg Folic acid), 167% DV
- VitaminB12: 18 mcg, 750% DV
- Biotin: 30 mcg, 100% DV
- Pantothenic Acid: 10 mg, 200% DV
- Calcium: 160 mg, 12% DV
- Iodine: 150 mcg, 100% DV
- Magnesium: 100 mg, 24% DV
- Zinc: 15 mg, 136% DV
- Selenium: 70 mcg, 127% DV
- Copper: 2 mg, 222% DV
- Manganese: 4 mg, 174% DV
- Chromium: 120 mcg, 343% DV
- Molybdenum: 75 mcg, 167% DV
- Other ingredients: Cellulose gel, modified food starch, maltodextrin, croscarmellose sodium, hypromellose, magnesium stearate, silicon diozide, gelatin and polyethylene glycol.
- Does not contain: Dyes, artificial flavors or gluten.
"As with older women, older men also have an increased risk of osteoporosis," Famularo says. This vitamin helps keep bones strong and improves calcium absorption, according to the National Osteoporosis Foundation.
Buy It
Amazon ($8.69); Nature Made ($13.59)
4. Best Gummy: SmartyPants Men’s Formula Daily Gummy Multivitamin
Supplement Facts
- Serving size: Six gummies
- Amount per serving and percent DV
- Vitamin A: 270 mcg, 30% DV
- Vitamin C: 45 mg, 50% DV
- Vitamin D: 40 mcg, 200% DV
- Vitamin K: 36 mcg, 30% DV
- Thiamin (vitamin B1): 0.12 mg, 10% DV
- Riboflavin (Vitamin B2): 0.26 mg, 20% DV
- Niacin (Vitamin B3): 4 mg, 25% DV
- Vitamin B6: 1.7 mg, 100% DV
- Vitamin E: 9 mg, 60% DV
- Folate: 400 mcg, 100% DV
- Vitamin B12: 4 mcg, 167% DV
- Biotin: 15 mcg, 50% DV
- Choline: 12 mg, 2% DV
- Zinc: 11 mg, 100% DV
- Selenium: 14 mcg, 25% DV
- Pantothenic acid: 0.7 mg, 14% DV
- Iodine: 150 mcg, 100% DV
- Other nutrients with no established daily value
- Fish Oil: 510 mg
- Total Omega-3 Fatty Acids: 162 mg
- EPA: 72 mg
- DHA: 54 mg
- Lycopene: 8 mg
- Coenzyme Q10: 60 mg
- Inositol: 16 mcg
- Vitamin K2: 16 mcg
- Other ingredients: Organic cane sugar, organic tapioca syrup, gelatin, pectin, citric acid, natural flavors, colors added (organic black carrot juice concentrate, organic maqui berry juice concentrate, organic turmeric), organic sunflower oil and organic carnauba wax.
- Does not contain: GMO's synthetic colors, artificial flavors and preservatives, yeast, wheat, milk, eggs, soy, gluten, peanuts, tree nuts, shellfish and salicylates.
If you struggle to swallow large pills, a chewable option is ideal — except that manufacturing gummy vitamins is a tricky task, according to a ConsumerLab review. That means the amount listed on the nutrition panel doesn't always match what's really in the gummy. The ConsumerLab report recommends Smarty Pants as a reliable and nutritionally accurate gummy vitamin.
5. Best Daily: One A Day Men's 50 Plus Advantage Multi-Vitamins
Supplement Facts
- Serving size: One tablet
- Amount per serving and percent DV
- Vitamin A: 940 mcg, 104% DV
- Vitamin C: 120 mg, 133% DV
- Vitamin D: 17.5 mcg, 88% DV
- Vitamin E: 11.4 mg, 76% DV
- Vitamin K: 20 mcg, 17% DV
- Thiamin: 4.5 mg, 375% DV
- Riboflavin: 3.4 mg ,262% DV
- Niacin: 20 mg ,125%DV
- Vitamin B6: 6 mg, 353%, DV
- Folate: 665 mcg, 166%, DV
- Vitamin B12: 25 mcg, 1042% DV
- Biotin: 30 mcg, 100% DV
- Pantothenic Acid: 15 mg, 300% DV
- Calcium: 120 mg, 9% DV
- Iodine: 150 mcg, 100% DV
- Magnesium: 110 mg, 26% DV
- Zinc: 24 mg, 218% DV
- Selenium: 117 mcg, 213% DV
- Copper: 2.2 mg, 244% DV
- Manganese: 4.2 mg, 183% DV
- Chromium: 180 mcg, 514% DV
- Molybdenum: 90 mcg, 200% DV
- Other nutrients with no established daily value
- Lycopene: 370 mcg
- Lycopene: 370 mcg
- Other ingredients: Microcrystalline cellulose, maltodextrin, FD&C Blue #1 aluminum lake, FD&C Blue #2 aluminum lake, gelatin, hydroxypropyl methylcellulose, polyethylene glycol, stearic acid and titanium dioxide (color).
- Does not contain: Artificial sweeteners and flavors, eggs, dairy, fish, shellfish, soy, wheat and high fructose corn syrup.
Just as the name indicates, taking these multivitamins is a once-a-day occasion. That's helpful, as some multis require you to take them several times a day, making it easy to accidentally skip doses.
6. Best for Vitamin B12: Centrum Silver Multivitamin for Men 50 Plus
Supplement Facts
- Serving size: One tablet
- Amount per serving and percent DV
- Vitamin A: 1,050 mcg, 117% DV
- Vitamin C: 120 mg, 133% DV
- Vitamin D3: 25 mcg, 125% DV
- Vitamin E: 27 mg, 180% DV
- Vitamin K: 60 mcg, 50% DV
- Thiamin: 1.5 mg, 125% DV
- Riboflavin: 1.7 mg, 131% DV
- Niacin: 20 mg, 125% DV
- Vitamin B6: 6 mg, 353% DV
- Folate: 500 mcg, 125% DV
- Vitamin B12: 100 mcg, 4,167% DV
- Biotin: 30 mcg, 100% DV
- Pantothenic Acid: 10 mg, 200% DV
- Calcium: 210 mg, 16% DV
- Phosphorus: 20 mg, 2% DV
- Iodine: 150 mcg, 100% DV
- Magnesium: 75 mg, 18% DV
- Zinc: 15 mg, 136% DV
- Selenium: 21 mcg, 38% DV
- Copper: 0.5 mg, 56% DV
- Manganese: 4 mg, 174% DV
- Chromium: 60 mcg, 171% DV
- Molybdenum: 50 mcg, 111% DV
- Chloride: 72 mg, 3% DV
- Potassium: 80 mg, 2% DV
- Other nutrients with no established daily value
- Lutein: 300 mcg
- Lycopene: 600 mcg
- Other ingredients: Microcrystalline cellulose, modified corn starch, maltodextrin, corn starch, crospovidone, BHT, blue 2 lake, gelatin, hypromellose, medium-chain triglycerides, red 40 lake, sodium ascorbate, talc, tocopherols and yellow 6 lake.
- Does not contain: GMO ingredients or gluten.
Vitamin B12 is needed to make red blood cells and not getting enough can lead to vitamin B12 deficiency anemia which can cause weakness, fatigue, numbness and tingling in your hands and feet and weight loss, per John Hopkins Medicine. This multivitamin has over 4,000% DV for vitamin B12, making it easy to meet your needs.
What to Look for in a Multivitamin
Everyone needs a variety of essential nutrients on a daily basis, but your body may not absorb certain nutrients as well when you're older. Here are some of the vitamins and minerals that are especially important for men over 50, according to the National Institute on Aging.
Calcium and Vitamin D
Together, calcium and vitamin D help maintain the health of your bones, according to the Academy of Nutrition and Dietetics.
Men between 51 and 70 need 1,000 milligrams of calcium each day; if you're older than 70, you need 1,200 milligrams per day, per the National Institutes of Health (NIH). Adults also need 15 to 20 micrograms of vitamin D per day, according to the NIH.
Vitamin B12
It's more challenging for older adults to absorb vitamin B12 because of the amount of hydrochloric acid needed in the stomach to begin the absorption process, an acid that naturally declines with age.
People over 50 should rely on fortified foods like nutritional yeast and some cereals as well as supplements to get enough vitamin B12, per the NIH. The RDA for this vitamin is 2.4 micrograms, but many supplements have significantly more vitamin B12 to improve your odds of absorbing enough.
Vitamin B6
Kidney disease, autoimmune disorders and alcohol use can all limit the amount of vitamin B6 you're able to absorb, and your needs increase as you age. Adult men over 50 need 1.7 mg per day, per the NIH.
This vitamin is essential for many reactions in the body and not getting enough can lead to anemia, itchy rashes, scaly lips, cracks in the corners of your mouth or a swollen tongue.
Potassium
Getting enough potassium can help reduce high blood pressure and improve heart health, per the Linus Pauling Institute. It may also help reduce bone loss with age, according to the University of Michigan Health. Adults should have 4,700 milligrams of potassium on a daily basis.
Eating foods high in potassium is best, but many supplements have small amounts added to help, as most people don't get enough from diet alone, per the University of Michigan Health.
Magnesium
Magnesium is an essential nutrient that is important for muscle and nerve function, as well as blood sugar regulation, according to the NIH, and men need 420 milligrams of this mineral per day.
Men over 70 have an increased risk of deficiency from eating less magnesium-rich foods like leafy greens, legumes, nuts and seeds
How to Know if You Need a Multivitamin
Most adults don't need to take a multivitamin and can get their essential vitamins and minerals from food, according to Harvard Health Publishing.
But as you age, eating enough nutrient-rich food to meet your needs can be a challenge. For many men, decreased activity and changes in body composition cause a decrease in metabolism and appetite, according to the Academy of Nutrition and Dietetics. Multivitamins can be helpful if you're not eating fruits and vegetables each day or have a limited diet, per the Mayo Clinic. If you struggle to get enough calories or have nutritional deficiencies, a multivitamin may be a good solution.
Diseases and conditions can also prompt the need to take a multi. "Any health condition that prevents consuming a healthy diet might be a rationale to take a multivitamin supplement — cancer, recent pneumonia and any other illness that might prevent adequate intakes," Famularo says.
Multivitamins are also particularly useful for older adults who are eating less because of changes in taste and smell or who take medications that affect hunger levels or foods' flavor, per the U.S. National Library of Medicine.
- U.S. National Library of Medicine: "Nutrition for Older Adults"
- Harvard Health: "Do You Need a Daily Supplement?"
- National Institute on Aging: "Vitamins and Minerals for Older Adults"
- NIH: "Magnesium Fact Sheet for Consumers"
- Harvard Health: "Should You Take 'Senior' Multivitamins?"
- Mayo Clinic: "Take Vitamin Supplements With Caution: Some May Actually Cause Harm"
- ConsumerLabs: "Multivitamin and Multimineral Supplements Review"
- NIH: "Iron"
- National Osteoporosis Foundation: "Calcium and Vitamin D"
- Academy of Nutrition and Dietetics: "How Many Calories Do Adults Need?"
- NIH: "Calcium"
- NIH: "Vitamin D"
- NIH: "Vitamin B12"
- Linus Pauling Institute: "Micronutrients for Older Adults"
- Michigan Medicine: "Getting Enough Potassium"
- NIH: "Magnesium"
- Michigan State University Extension: "Are you absorbing the food you eat?"
- NIH: "Vitamin B6"
- Academy of Nutrition and Dietetics: "Nutrition for Older Men"
- John Hopkins Medicine: "Vitamin B12 Deficiency Anemia"