You’ve come a long way since chomping on Flinstones chewables–at least, we hope so. For most men, multivitamins are an afterthought these days. After all, if you eat a healthy, balanced diet, you should get most of the nutrients you need without relying on supplements. But there’s always room for improvement (especially when it comes to Vitamin D and Zinc, the Powerful Mineral You’re Lacking). That’s why we asked two dietitians–Dawn Jackson Blatner, RD, nutrition consultant for the Chicago Cubs, and Dave Grotto, RD, author of 101 Optimal Life Foods–to help us navigate the multivitamin aisle. Here are the products that rose above the rest.
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Rainbow Light Men’s One
Key Ingredients: Vitamin A (5000 IU), Vitamin D (800 IU), Vitamin E (30 IU), Vitamin B12 (25 mcg), Zinc (20 mg), Choline (20 mg), Lycopene (1000 mcg)
Why It’s a Good Buy: Blatner likes this brand for meeting Vitamin A, D, and E shortfalls, while providing some digestive enzymes and probiotics. Grotto praises Rainbow Light for avoiding the “bells and whistles” other brands rely on, such as saw palmetto and green tea extract (which you can get straight from the source, one of the 6 Essential Belly Flat Foods). Instead, you’ll find add-ins like lycopene, a nutrient found in tomatoes which some studies have correlated with lower cancer and cardiovascular disease risk.
Nature Made Full-Strength Mini
Key Ingredients: Vitamin A (2500 IU), Vitamin C (60 mg), Vitamin D (1000 IU), Vitamin E (50 IU), Selenium (20 mcg), Manganese (4 mg)
Why It’s a Good Buy: You get at least 100% of the USDA recommended daily allowance of Vitamins C, D, and E in a capsule that’s much smaller than some of the horse pills you’ll find in the supplement aisle (in fact, Nature Made knocked down their original complete multivitamin by a third). It’s also got a significant amount of manganese, an immune booster that helps with memory and maintaining healthy bones. (Protect your brain with 5 Easy, Tasty Recipes Rich in Manganese.)
Nature Made Men’s Pack
Key Ingredients: Vitamin A (3000 IU), Vitamin C (670 mg), Vitamin E (460 IU), Vitamin B6 (9 mg), Vitamin B12 (25 mcg), Thiamin (18 mg)
Why It’s a Good Buy: Unlike the more basic Mini and other multivitamins, the Men’s Pack has a higher emphasis on the B-complex vitamins, along with an ample amount of Vitamin E, an antioxidant that helps reduce inflammation and protect against cancer, heart disease, and macular degeneration. Plus, as Blatner says, the pre-portioned packet “allows you the ability to meet most of your needs and spread out the vitamins throughout the day to improve absorption.”
One A Day Men’s Health Formula
Key Ingredients: Vitamin A (3500 IU), Vitamin D (700 IU), Vitamin E (22.5 IU), Vitamin B12 (18 mcg), Magnesium (120 mg)
Why It’s a Good Buy: Vitamin D is a hormone that helps your bones absorb calcium and has been linked to reduced risk of depression, cancer, and heart attacks. But we don’t often get it through food alone, unless it’s been fortified, says Grotto. That’s where a supplement like One A Day can come in–it has almost double the daily recommended allowance of Vitamin D, plus a significant amount of magnesium, which wards off migraines, could help regulate blood pressure and prevents stroke and diabetes, according to some studies. (Note: Despite the name,
GNC Mega Men Sport
Key Ingredients: Vitamin A (5000 IU), Vitamin D (1600 IU), Thiamin (50 mg), Zinc (25 mg), Branched Chain Amino Acid Blend (150 mg)
Why It’s a Good Buy: The muscle-aiding amino acids should be good for active guys in their 20s and 30s, says Blatner (though you can cut your serving size if you have a diet rich in leafy greens). And while Grotto believes this brand of multi is a little aggressive on the B vitamins, the absence of iron is a plus, since most men get plenty from their diet, anyway. Oh yeah, and if you’re a heavy drinker, you may appreciate the mega dose of thiamin, since consuming large amounts of alcohol makes you use the nerve regulating B vitamin faster.
GNC Mega Men Energy & Metabolism
Key Ingredients: Magnesium (100 mg), Vitamin D (1600 IU), Vitamin B6 (50 mg), Vitamin E (30 IU), Lycopene (950 mcg), Zeaxanthin (190 mcg)
Why It’s a Good Buy: You’ll find more of the heart protector magnesium in this formula than most multivitamins (about 25% of the daily recommended allowance, versus 13%), which is why both Blatner and Grotto approve. Plus, lycopene helps promote prostate health, while both lutein and zeaxanthin are good for the eyes (of course, you can get some of those same nutrients from eating vegetables such as carrots and spinach).
Centrum Silver Men 50+
Key Ingredients: Vitamin A (3500 IU), Vitamin E (60 IU), Vitamin D (600 IU), Vitamin B12 (100 mcg), Manganese (4 mg), Lycopene (600 mcg)
Why It’s a Good Buy: Even though the label says this is for the gray-haired crowd, both nutritionists we contacted believed that guys of any age can benefit from this formula. After all, you’re never too young to worry about prostate health (thank you, lycopene) or your memory (when B12 is deficient, it’s been known to decrease brain volume). Luckily, both of those nutrients are in plenty of supply in this iron-free once-a-day tablet. Maybe you can steal a dose or two from dear ol’ dad.
Every Man’s One Daily
Key Ingredients: Vitamin A (5000 IU), Vitamin C (60 mg), Vitamin D3 (1000 IU), Vitamin E (30 IU), Folate (500 mcg), Vitamin B12 (12 mcg)
Why It’s a Good Buy: This is another one pill per day multi that gives you a strong blend of Vitamin D and Vitamin A (100% as beta-carotene, which is not always the case with other brands). Plus, you get half your daily need of folate, a nutrient that helps sperm production, protects against Alzheimer’s disease, and prevents certain types of cancer. Those that don’t eat a lot of leafy greens could use the assistance.
