Multivitamins can help men (and women) supplement their daily diet, by increasing their intake of essential vitamins and minerals.
If you have a physically-demanding job, or simply like to keep fit in your spare time, you may be wondering what is the best multivitamin for active men, that will suit your lifestyle. Fit Nutrition have a range of multivitamins, suitable for men looking to meet their particular nutritional needs.
Compared to men who lead a sedentary lifestyle, active men will generally need to consume a greater amount of calories each day. They are also likely to need more protein in their diet, to meet higher muscle growth and energy requirements. Some men may look to supplement with a protein powder, for this reason.
However, protein isn’t the only thing that men with an active lifestyle need to consider – they are also more likely to have higher requirements for essential micronutrients. Some important ones to be aware of include, but are not limited to:
Vitamin D
Vitamin D is essential for immune and heart health. D3 encourages the production of osteocalcin, which binds calcium to your bones, and may also boost testosterone levels, so it’s one of the best vitamins for active men. You can get vitamin D from sunlight, oily fish, or from fortified food and supplements.
Vitamin C
Vitamin C is an antioxidant that fights free radicals in your body. It supports your immune system, and aids in muscle production and healing, so it’s especially important for active men that need a quick recovery time. Fruits such as oranges, lemons and strawberries contain high amounts. Vitamin A Vitamin A is necessary for good skin and eye health, as well as immune function. Try eating more green leafy vegetables, carrots and capsicums, to up your intake.
Vitamin B12
B12 is used in the formation of DNA and red blood cells, and helps to maintain brain function and energy levels. As it is usually acquired from eating animal products, it is especially important to supplement this if you follow a vegetarian or vegan diet. Deficiency can lead to weakness and fatigue, so it’s definitely something active men will want to avoid.
Vitamin K
K vitamins contribute to heart and bone health, and help blood to clot – important if you ever injure yourself in the course of training! They are found in leafy green vegetables, and fermented foods. Calcium Calcium is essential not only for maintaining strong teeth and bones, but also for your muscles and heart to function properly – vital if you’re spending a lot of time exercising. As well dairy foods, other good sources of calcium include kale, spinach, legumes and seeds.
Zinc
Zinc is an essential mineral that helps with immune function, growth and wound healing. It is needed to make DNA and proteins, and also aids prostate health. Men should aim to consume 11 mg of zinc per day – oysters and red meat provide some of the best sources.
Magnesium
Magnesium assists in protein building, energy production and muscle function – all very important for active men! Up your intake by eating more nuts, seeds, legumes and spinach, and aim for 420mg per day.
To make sure you’re getting enough of the above nutrients, you might like to take a multivitamin. It is important to note that multivitamins are not a substitute for a healthy diet, and not everyone will benefit from them. You should also be careful not to exceed the recommended daily amount of any vitamin or mineral, as this can lead to health problems of its own.
However, multivitamins can provide some peace of mind to those with restricted diets, or who are worried they are not meeting their nutritional needs. For men with an above-average activity level, you might like to consider the following options:
Here are out top 3 best multivitamin for active men
1. Animal Pak by Animal
Our top recommendation for a multivitamin for active men is the Animal Pak by Animal. This multivitamin is a step above the rest, for men looking to supplement their diet. The formula of over 60 key ingredients is specifically designed to fill the nutritional gaps that form when training, optimising the internal anabolic environment, and boosting energy levels and performance. Intended to support bodybuilders and powerlifters, Animal Pak can help with growing muscle mass, and improve recovery times after a workout - making it one of the best multivitamins for men who are looking to bulk up. Other potential benefits for active men include improved sleep and digestion, as well as heightened brain function and focus. It is recommended that you take this with the first meal of the day.
2. Vital Foods Capsules by ATP Science
Vital Foods multivitamin capsules are made from a specially-formulated blend of wholefood plant powder, enriched with phytonutrients. The ingredients include guava and lemon extract, which should boost your vitamin C levels, and the high amount of fibre may aid digestion. The turmeric root extract has antibacterial and anti-inflammatory properties. The formula is 100% natural, and there are no synthetics or GMO ingredients. It’s also suitable for vegans and vegetarians, so it’s a great choice for active men with allergies or dietary requirements. There are 60 capsules in a bottle, and the recommended dose is 2 capsules per day.
3. Men’s Multi Advance Daily Multivitamin by Fusion Health
The third multivitamin we recommend is the Multi Advance from Fusion Health – one of the best multivitamin brands for active men. The formula contains over 36 nutrients and botanical extracts, including milk thistle, horny goat weed, turmeric, green tea and Korean ginseng. These come together to provide the body with many of the essential nutrients it needs, in particular B vitamins, vitamins C and E, and zinc. Not only can this multivitamin help boost energy levels, but it can also support the immune system, heart, digestion, muscles and bone health. The formula is suitable for vegetarians and vegans, and it’s also a comparatively affordable option – all of which helps to make it one of the best multivitamins for men on the market today.
FAQs
As an active man, what should I look for in a multivitamin?
Active men should look for a multivitamin with a good all-round nutritional profile, ideally including A, B, C, D, E and K vitamins, and minerals such as calcium, zinc and magnesium. Note that supplementing iron is not generally as important for men as it is for women, unless you follow a vegan or vegetarian diet.
Do multivitamins work?
There are very few studies on the benefits of multivitamins, and little to no scientific evidence that they improve your cardiovascular health, or prolong your life. Most physicians agree that it is far more important to eat a healthy, balanced diet, full of fresh fruit and vegetables, so your body can get the vitamins and minerals it needs from food. However, the likelihood of harm caused by taking multivitamins appears very small, and for people who are not getting all the vitamins they need from their food, taking a multivitamin may still be beneficial. Some studies have found modest health benefits from taking multivitamins, including a reduction in the occurrence of cancer in men by 8%, and a lower chance of developing cataracts.
Are there any side effects of multivitamins?
As with all medicines, multivitamins carry a risk of side effects. These can include, but are not limited to, diarrhoea, sickness and constipation. If symptoms persist, stop taking the multivitamin, and consult your doctor. To minimise the risk of problems, make sure not to exceed the recommended daily dose, and don’t take alongside high doses of individual vitamins.
Should I ask my doctor before taking a multivitamin?
You don’t need a prescription to take a multivitamin, but it is still a good idea to consult your doctor first. They will be able to test for and diagnose any vitamin deficiencies, and advise if you really need a supplement. For expert nutritional advice, or if you’re training to achieve a specific goal, you may also want to consult a dietician.