Vitamin supplements for men

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Typically, men are still less likely than women to see a doctor when they get sick or at the first sign of a bothersome health symptom. And it’s even more unlikely that they’ll take supplements to prevent illness. Whether it’s your significant other, brother, father or best guy friend, there are some basic supplements every guy should take for optimal health. Here are the top six you should encourage the men in your life to take:
1. Zinc for optimal testosterone levels
A man’s testosterone level tends to taper off with age, obesity and stress. It’s important for men to keep their testosterone levels balanced because low testosterone has been linked to depression, osteoporosis, obesity, heart disease and even death. Encourage your guy to take zinc, which is needed to maintain testosterone levels in the blood and the secretion of LH, the hormone that stimulates the production of testosterone. Zinc also appears to inhibit the conversion of testosterone to estrogen. Take 25 to 50 mg a day with food.

2. Fish oils for heart and prostate health
Fish oils are anti-inflammatory and are protective to the heart, brain, eyes and blood vessels. They help to protect the brain from the deleterious effects of a stressful lifestyle and help to reduce the risk of heart disease. The benefits also extend to the prostate. According to a study in Cancer Prevention Research, men with prostate cancer who combined a low-fat diet with fish oil supplements had a slowed growth rate of cancer cells — with changes noticeable in as little as four weeks. Other studies have found that fish oil can reduce triglyceride levels — a type of fat — by 25 to 30 percent. Furthermore, they’ve been found to reduce the severity of brain damage after a stroke. Not a bad resume for one supplement! I recommend taking two to three capsules (or one teaspoon) twice daily with meals.

3. Antioxidants for anti-aging and blood pressure
Antioxidants like vitamins C and E, coenzyme Q10 and alpha lipoic acid are essential for anti-aging and overall health. They work to prevent cellular damage that occurs from pollution, exposure to the sun, exercise, stress and normal metabolic processes in the body. In one study, men with the highest intake of vitamin C had a significantly lower risk of dying from cancer than did their counterparts with the lowest intakes. Taking coenzyme Q10 can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage, and may also improve sperm quality and in turn, male fertility. Supplement with a high potency antioxidant formula daily to reap the full benefits.

4. Whey for muscle, strength and recovery
Whey protein isolates can serve as source of glutathione, the most potent antioxidant in the body, and has beneficial effects on the immune system and prostate health. In one study, males who supplemented with whey protein had a greater relative gain in lean muscle tissue than their counterparts that received a placebo. Adding creatine monohydrate to this mixture can provide even more body strength. One to two daily smoothies with a whey protein isolate (including one immediately post-workout) will go a long way towards keeping your guy healthy and strong.

5. Sterols for cholesterol, stress, and immunity
Plant sterols help regulate the immune system: if your immune system is running low, sterols help to boost it and prevent infection; if your immune system is overactive, as in the case of autoimmune diseases or allergies, sterols help to make it less reactive. Regulating an overactive immune system can also help to prevent and reduce damage to the joints. Studies have shown that taking a phytosterol/sterolin mixture prior to a stressful physical event can help to protect against immune suppression and excessive inflammation associated with high physical stress. With potent anti-inflammatory and anti-stress compounds, sterols can also help improve cholesterol levels. Phytosterols lower serum cholesterol by inhibiting the absorption of cholesterol in the small intestine. I recommend taking one capsule one to two times daily without food, such as on rising or before bed.

6. Vitamin D for reproductive health and testosterone
Vitamin D has been proven to lower insulin, improve serotonin levels, enhance the immune system, control appetite and even help with fat loss. One study conducted at Copenhagen University showed a positive correlation between reproductive health and vitamin D levels. In fact, men with vitamin D levels of up to 75 nmol/l had significantly higher sperm motility than their vitamin D-deficient colleagues with levels up to Another study of more than 3300 males found a link between low testosterone and vitamin D levels. I recommend taking 2000iu to 5000iu daily with breakfast and a higher dose of 4000iu to 5000iu during the winter months.

Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and The Supercharged Hormone Diet. Her newest release, The Carb Sensitivity Program, is now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique. For more wellness advice from Natasha Turner, .

Contents

The 5 best vitamins and supplements to support men’s health

Even if you eat the perfect diet, it can be difficult to get all the vitamins and minerals recommended to by the FDA for long term health. Read on to learn about important vitamins and supplements men of any age should consider.

Take a personalized approach to supplementation

American men consume more calories than are needed for survival: according to the US Center for Disease Control, men put away a whopping 2,475 calories per day on average. That being the case, you would think men would also be getting enough essential vitamins and nutrients to support great health.

Due to genetics, location, food availability, and lifestyle, everyone has unique nutritional needs. For instance, if a person consumes a lot of leafy greens, they might have adequate potassium levels. But if that same person rarely gets any direct sunlight, he could be lacking in vitamin D.

For this reason, multivitamins are not always the best solution for solving vitamin and mineral deficiencies. A more personalized approach provides the proper supplementation for your individual profile without overdoing certain ones you may not need.

There are other factors that help determine what nutritional supplementation you might need, such as family history, activity level, and stress levels. In addition, variables like alcohol intake, caffeine consumption, and even travel can play a role. For example, those that consume alcohol in excess are at particularly high risk of having B vitamin deficiencies.

There are thousands of products on the market, but we’ve done the exhaustive research to identify the five key supplements that can help men address common deficiencies, and the highest priorities. If you want to look, feel, and perform your best, these supplements are worth checking out.

5 important vitamins and supplements men should consider

1. Vitamin D: a key factor in testosterone levels

It’s very common for Americans to be deficient in vitamin D — a 2009 article in Scientific American noted that over 75% of American teens and adults don’t get recommended levels. Why is that a big deal?

For one thing, vitamin D may boost testosterone levels in men. Further research is still needed, but this suggests that a lack of vitamin D could be a cause for low testosterone. Because low testosterone makes men prone to a variety of health issues, such as sleep apnea, low metabolism, libido and fatigue, maintaining proper vitamin D levels is a critical part of men’s health.

Low vitamin D also supports heart health and bone health. This is especially essential for older men, who are generally more prone to falls.

2. Magnesium is crucial to overall wellness

Magnesium is a mineral that is important for many bodily functions. It is critical for blood glucose control, protein synthesis, nerve function, and more.

As with vitamin D, you might be surprised to learn that people don’t get enough of this essential mineral. According to the USDA, 57% of the US population does not meet the recommended daily intake of magnesium.

One way to up your magnesium intake is to consume more foods that are high in magnesium, such as spinach, almonds, black beans, and bananas.

On top of increasing your consumption of magnesium-rich foods, supplementation is also important. Research indicates that magnesium supplementation can support blood levels of testosterone, especially when coupled with exercise. Another study found that those who took magnesium supplements supported muscular health.

Make sure to get the recommended dose of magnesium to promote strength, sexual health, and your all around well-being. According to the National Institute of Health, it is recommended that men who are 19-30 years old consume 400 mg of magnesium daily, while men aged 31 years old or more should aim for 420 mg. When supplementing with magnesium, the dose for adults should not exceed 350 mg unless prescribed by a doctor.

Dr. Jeffrey Gladd, an integrative physician, says, “I find so many patients feeling better when they add magnesium to their supplement regimens. This supports the data that so many of us are deficient. The most common reasons I will recommend a patient I am working with take magnesium are heart palpitations, anxiety, muscle cramps, or constipation.”

3. Boron

Boron is a trace mineral that is found in foods such as raisins, almonds, prunes, and chickpeas. Boron supports (https://www.ncbi.nlm.nih.gov/pubmed/18366532). Men who consume a diet low in fruits and vegetables could have low levels of boron.

While not as well-known as some of the other vitamins and minerals on this list, boron still exhibits some impressive properties. For instance, one study showed that boron-enriched diets resulted supported prostate health.

4. Omega-3’s: for head to toe health

Omega-3’s are polyunsaturated fatty acids renowned for their anti-inflammatory effects. Furthermore, they have been shown to help support cardiovascular health, joint health, and more. If that’s not enough, they have also been shown to help support brain health.

Omega-3’s are important because consuming them helps people maintain the proper ratio of omega-3 to omega-6 fatty acids. Most men consume far more of the inflammatory omega-6 fatty acids —from foods such as refined vegetable oils — than is considered healthy. Men should aim to consume these fats in a more balanced ratio, meaning a greater intake of omega 3’s and cutting down on so many omega-6’s. Often, men consume up to 15 times more omega-6’s than omega-3’s.

Omega-3’s are famously found in fish, but they are also present in high amounts in foods such as flaxseeds, sardines, and walnuts. If you aren’t getting enough omega-3’s from your diet, then you can get a powerful boost through supplementation with fish oil. Fish oil is rich in omega-3’s, and it’s recommended to supplement with at least 1.6 g/day if you do not get enough omega-3’s in your diet.

Keep in mind that not all fish oils are created equal. The integrity of the oils are impacted by how well preserved they are, so make sure you are sourcing your supplements from high quality suppliers.

5. Saw Palmetto Extract: a traditional remedy for prostate health

Saw palmetto is a shrub tree with dark red berries, native to the United States, Europe, and Africa. The palmetto berries were a popular source of food and medicine for Native Americans long before European settlement. They also have a long history of use in traditional medicine, often being prescribed for reproductive and urinary tract issues.

The berries have been traditionally used for prostate health for many years, and early clinical data suggests the saw palmetto extract may help support a healthy prostate; however, larger, more recent clinical data did not support its efficacy.

More research is needed to better understand saw palmetto’s possible mechanism of action. It’s theorized to help with hormone balance in a way that protects the prostate from enlarging. It is worth discussing the potential benefits of supplementation with your medical provider.

If you decide to take saw palmetto extract be sure to look for a high-quality product, as the extraction process and formulation can play a huge role in saw palmetto’s results.

Take control of your health by starting with nutrition

Men who want to maintain good health should eat a varied diet rich in nutrient-dense foods, that includes wild-caught seafood or an omega-3 supplement. But that is easier said than done. Stress, poor and convenient food choices, and lack of physical activity can all cause men to be deficient in certain nutrients.

We are all unique, so it’s critical to find out which of these supplements will work best for you. This convenient online survey can help determine what you might be lacking nutritionally, and provide a personalized daily vitamin regimen.

If necessary, increasing the intake of vitamin D, astaxanthin, vitamin B12, magnesium, boron, omega-3’s and saw palmetto extract may help support energy, promote sexual health, and generally support men’s health.

A Guide to the Most Important Vitamins and Minerals for Men

Men who give a damn about their diet have a general idea of which foods give them the nutrients they need for good health. But even those guys aren’t always sure which vitamins and minerals they’re actually getting and what in the world they do.

When it comes to nutrition, there are levels. Most folks are concerned with calories — they know too many can give them a spare tire. Guys who work out regularly may concern themselves with macronutrients — fats, proteins, and carbohydrates — as they’re interested how these components help them put on muscle, stay satiated, and provide enough energy to get through the day. But who is showing love to micronutrients?

Micronutrients are vitamins and minerals. They’re called micronutrients because you only need a minute amount of each. But you definitely need them. Failure to get enough of each of these important vitamins and minerals can lead to disastrous health outcomes. And while they’re all important in one way or another, we’ve selected a handful that you may want to pay particular attention to. If you’re still concerned you’re not getting enough macronutrients in your diet, hims offers four different types of gummy vitamins to help.

Vitamin D

The sunshine vitamin is generally known for its bone strength benefits, and really, this is where most of the research has been done on this important micronutrient. But emerging research has tied vitamin D to cancer and diabetes prevention, immune health, heart health, and even depression — all important for men’s health. Further, for the guys, there is some evidence that vitamin D can help increase testosterone levels.

You could be at risk of deficiency if you don’t get any sunlight or if you have darker skin — UVB rays are converted to usable vitamin D beginning in the skin. Staying out of the sun doesn’t give you an opportunity to soak in these rays, and melanin can also reduce the amount of UVB rays your skin absorbs.

Getting enough. Dietary sources of vitamin D are few, but mostly include fatty fish like salmon and sardines. Vitamin D “fortified” foods like dairy products and cereals also carry the vitamin. Getting out in the sun a few times a week for 5 to 30 minutes can also ensure you’re getting enough.

When all else fails, supplementation with a vitamin D2 or D3 supplement can help. Men should get 600 IU or 15 mcg of the vitamin each day.

Iron

Iron helps carry oxygen in the blood. Sounds important, right? It is. Very. Most of the iron in your body is found in hemoglobin in your blood, where it takes oxygen from the lungs and distributes it throughout your body. There is also iron present in muscle cells, called myoglobin. This iron stores and transports oxygen, too. Not enough iron = not enough oxygen.

Perhaps not surprisingly, a lack of iron in your body leads to symptoms like dizziness, fatigue, headache and pale skin. Iron deficiency or insufficiency is less common in men than women, but it can still happen. Men with cancer, frequent blood donors, those with heart problems, rheumatoid arthritis, or recent surgeries or conditions that could lead to internal bleeding are all at a greater risk.

Getting enough. Fortunately, iron rich foods are pretty easy to come by. Iron fortified cereals, legumes and beans, oysters, dark chocolate, beef liver, spinach and other dark green vegetables, tomatoes, nuts, and potatoes are all good sources. Iron is also available in supplements and is generally included in multivitamins.

Men should aim to get 8 mg of iron each day.

Iodine

The primary function of iodine is in regulating hormones. It is a primary component in thyroid hormones, which are responsible for a wide range of functions in your body — the biggest of which is controlling your metabolism. However, iodine may also play a role in immune health.

When you don’t have enough iodine, you can develop hypothyroidism or a goiter. (Goiter is enlargement of the thyroid gland. It’s not only ugly, it can cause nerve damage and obstruct your airway.) And when a lack of iodine affects your thyroid hormones, it can wreak havoc on your weight.

Getting enough. Most people get plenty of iodine through food sources. It’s found in seafoods (including sea plants, like seaweed), milk and yogurt, and enriched bread products. It’s also found in iodized table salt.

Adult men should aim to get 150 mcg of iodine each day — one cup of yogurt or 0.25 teaspoons of table salt should get you halfway there.

Magnesium

Magnesium is imperative in enzyme regulation and functions within the body. It plays a role in blood pressure, glucose control, nerve function, muscle function, energy production, DNA and RNA synthesis, muscle contractions, and heart rhythm.

Magnesium levels are difficult to measure because most of the magnesium in your body is within your muscles and bones. And while deficiencies are rare, the consequences are serious. Magnesium deficiency can lead to a host of heart problems including stroke, high blood pressure, hardening of the arteries, heart attacks, and sudden death. It can also cause muscle cramps, seizures, nausea, vomiting and weakness. Those most at risk for deficiency are people with absorption diseases like Crohn’s, type 2 diabetes, alcoholism, and elderly people.

Getting enough. There are numerous food sources of magnesium including almonds and cashews, spinach, soy products, peanuts, peanut butter, avocado, brown rice, potatoes, yogurt, and more.

Men should try to get 400 mg to 420 mgs daily,

Vitamin B12

Few people are deficient in vitamin B12, as your body can store several years’ worth. But, vegetarians and vegans are at risk, hence it’s inclusion in our line-up.

Vitamin B12 is used in the formation of red blood cells, DNA, and nerves. Deficiency can lead to fatigue, weakness, constipation, weight loss, loss of appetite, neurological changes, dementia and memory problems, depression, confusion, and difficulty with balance.

Getting enough. Men who eat plant-based diets are most at risk of deficiency because the best food sources of vitamin B12 are animal based, such as clams, liver, trout, salmon, tuna, sirloin, milk, yogurt, cheese, and the like. Some cereals are fortified with vitamin B12. Supplements are one possibility, but the body only absorbs about 10 mcg of a 500 mcg vitamin B12 supplement, according to the National Institutes of Health.

Overall, men should get 2.4 mcg of B12 on a daily basis.

Zinc

When it comes to trace minerals, this is a biggie. Zinc is important down to the cellular level, where it plays a role in cell growth, division, and DNA synthesis. In young people, one of its primary roles is in growth in development. But in men of all ages, it aids in immune health and wound healing. At least one study has linked this mineral to testosterone regulation as well.

Deficiency is most common in developing countries where the diet is rich in grains and lacking in animal protein. Signs of zinc deficiency include infections, hair loss, problems with senses of smell and taste, skin sores, and poor wound healing.

Getting enough. The best sources of zinc are animal sources. That’s because the zinc in plants isn’t easy for your body to use. Beef, pork, and oysters have some of the richest concentrations of zinc. Cashews, fortified cereals, chickpeas, and almonds are also good sources.

Men should aim for 11 mg of zinc every day.

Vitamin C

Vitamin C is an antioxidant, fighting free radicals that seek to damage the cells of your body. It also aids in the formation of muscle, cartilage, blood vessels, and collagen. It aids in healing, immune function, and cancer prevention.

Vitamin C deficiency, which leads to something called scurvy, starts with fatigue and gum inflammation, but can lead to joint pain, poor wound healing, depression, loosening of teeth, and iron deficiency. Those most at risk for deficiency include smokers or people who inhale a lot of second hand smoke, people with some malabsorption diseases like Crohn’s, and those who don’t have a varied diet.

Getting enough. If you eat a diet rich in fruits and vegetables, you’re likely getting enough vitamin C. Plants are the best source of this vitamin. One-half cup of red bell peppers has 158% of your daily vitamin C, according to the National Institutes of Health. One medium orange has 117%. Hims’ Immunity gummy vitamins offers an extra boost of vitamin C when you need it too.

Non-smoking men should get 90 mg of vitamin C daily. Those who smoke should get an additional 35 mg.

A Man’s Guide to Essential Vitamins

Folate for Heart Health

Folate, or folic acid, is one of the important B vitamins. Folate may help protect men and women from heart disease because it prevents the build-up of homocysteine, a substance that your body needs to build protein but that can lead to heart and blood vessel disease if produced in excess.

What you need to know about folate:

  • The recommended allowance for folate is 400 micrograms (mcg) a day, which you can get from eating a few servings of leafy green vegetables or beans daily.
  • Folate can be included in your multivitamin, but you should not have to take extra dietary supplements unless your doctor says your homocysteine is low. Too much folate may increase your risk for colon cancer.

“Great sources of nutrition for folate include lima beans, spinach, asparagus, oranges, strawberries, and avocado,” says Kooi.

Vitamin B12 for a Healthy Nervous System

Older men, in particular, may have an increased need for this B vitamin, which boosts brain health. “Vitamin B12 supports the normal functioning of the nervous system, including memory,” says Kooi. “Depression and dementia are symptoms of a low serum B12.”

What you need to know about vitamin B12:

  • The recommended daily allowance for B12 is 2.4 mcg, which you can easily get from your diet. One serving of fortified breakfast cereal will provide all that you need.
  • B12 may be included in your daily multivitamin. Although high doses have not been shown to be harmful, you should not need to supplement this vitamin unless your doctor recommends it.

“Great food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese,” says Kooi.

Vitamin A for Vision and a Good Immune System

“Vitamin A is important for maintaining good vision,” Kooi says. “It is also known as the anti-infective vitamin because of its role in supporting activities of the immune system.”

What you need to know about vitamin A:

  • The recommended daily intake of vitamin A is 3,000 IU.
  • Too much vitamin A can cause nausea and vomiting and result in weak bones.
  • Vitamin A deficiency is rare in the United States — you should get plenty as long as you eat your fruits and vegetables. It may be in your multivitamin, but you should not need any additional supplements.

“The best nutrition sources for vitamin A are carrots, spinach, sweet potatoes, apricots, cantaloupe, broccoli, eggs, milk, and cod liver oil,” says Kooi.

Vitamin C for Healthy Aging

“Vitamin C is a potent antioxidant that serves a protective role in the body by neutralizing free radicals that want to attack healthy cells,” explains Kooi. “High intake of vitamin-C foods can help slow signs of aging.” Although it is no longer believed that vitamin C can keep you from catching a cold, it is an essential building block for good nutrition.

What you need to know about vitamin C:

  • Not enough vitamin C can result in anemia and scurvy. Scurvy is still seen in some malnourished older adults.
  • The recommended daily amount of vitamin C for men is 90 milligrams (mg) a day.
  • Too much vitamin C will not hurt you, because your body can’t store it, but it can give you an upset stomach. Taking a multivitamin and eating your fruits and vegetables is all you need to do to be sure you get enough of this nutrient.

Some medical conditions may require special dietary supplements, so talk to your doctor about your specific nutrition needs. For most men, the bottom line on vitamins and men’s health is this: If you eat a well-balanced diet, take a standard multivitamin, and supplement with 1,000 IU of vitamin D every day, your nutrition needs should be covered.

What Vitamins Are Good for Erectile Dysfunction?

Doctor’s Response

There are certain vitamins and supplements that may help with erectile dysfunction (ED). These include:

  • Vitamin D: Many ED patients have vitamin D deficiency.
  • Zinc: Zinc may help regulate testosterone levels in some men, which may help with ED symptoms.
  • DHEA: Low levels of DHEA (dehydroepiandrosterone) are found in some men with ED.
  • L-arginine and pycnogenol: One study showed improvement in sexual function in men with ED after taking these supplements together.
  • Flavonoid-rich foods: Consuming foods high in flavonoids may reduce the incidence of ED. It is unknown if flavonoid supplementation would do the same.

Be wary of any products or “supplements” that claim to treat erectile dysfunction (ED) or enhance sexual performance. According to the Food and Drug Administration (FDA), many of these products may contain prescription drugs or other unlisted ingredients that can be harmful. Always check with your doctor before taking any supplements or over-the-counter remedies.

Currently, virtually any man who wishes to have an erection can obtain it, regardless of the underlying cause of his problem. Many reasonable treatment options exist. Your first step is to find a well-trained, experienced, and compassionate doctor who is willing to take the time to understand you and fully examine you to discover the cause and discuss the treatments available to you.

Your doctor will want to rule out any other causes for your concern such as high blood pressure, prostate cancer, vascular disease, and diabetes.

By seeing your doctor, you may very well be saving your life if the doctor detects – and treats – a life-threatening illness. Often, you can restore your sexual health by treating a condition such as high blood pressure with diet and exercise or controlling your diabetes.

For some men, erectile dysfunction develops with age or may be related to depression or another psychological cause. In these cases, psychological counseling with you and your sexual partner may be successful.

Medications can cause ED, especially drugs you might take to control blood pressure or depression (antidepressants) (see Impotence/Erectile Dysfunction for a list of medications that may cause ED). Anti-ulcer drugs can be a cause, as can alcohol or drug abuse. ED is a side effect. Talk with your doctor about medications that might not cause this side effect. Do not just stop taking your prescribed medication.

Other causes include damage to the erection bodies in the penis; diabetes; various hormonal disorders; blood flow problems; psychological factors, such as depression; and surgical complications from abdominal, pelvic, or back surgery.

5 Best Supplements for Men

Elizabeth Marglin June 8, 2018 Vitamins & Supplements Email Print Twitter Pinterest Facebook

Deciding on what supplements you need to take can be a fraught process, inducing choice paralysis even for the most level-headed. To the rescue is this succinct supplement guide for men, designed to make choosing the right formula a no-brainer.

One caveat: Supplements are a slippery slope. They are not a magic bullet, nor a substitute for eating a healthy whole-foods diet. But they can conveniently fill in the gaps created by the hectic pace of our modern lifestyle.

5 best vitamins and supplements for men:

Multivitamin

Why you need it: Even though you may have grown up with parents who told you to eat your vegetables, many still didn’t get the message. And when you’re eating on the run, carbs and protein tend to steal the limelight – and regulate fruits and vegetables to the shadows.

The most recent edition of the Dietary Guidelines for Americans recommends that adults consume 1.5 to two cups of fruit per day and two to three cups of vegetables per day. According to the CDC, only 12 percent of American are meeting the standard for fruit, and even less meet the standard for vegetables. Women eat slightly more produce than men, so there are definitely gaps to be filled. A multivitamin can do that nicely.

What to look for: Make sure you buy a multivitamin for men specifically – one without extra iron. Men don’t need supplemental iron unless they have a condition that causes chronic blood loss. Excess levels of iron could increase your risk of heart disease (a condition called hemachromatosis).

Fish oil

Why you need it: If you’re concerned with heart health, fish oil has been shown to have cardioprotective properties.† That’s not all. Some research even suggests supplementing with fish oil can support other aspects of men’s health.

What to look for: Don’t cheap out on omega fish oil—they are not all created equal. Inexpensive brands of fish oil supplements taste like fish and can leave you with smelly burps all day long. High-quality fish oil may cost more, but they won’t give you that gnarly aftertaste and tend to offer a greater potency.

Protein powder

Why you need it: Protein powder, in combination with regular exercise, supports lean muscle mass. A recent review of scientific research suggests that men who ate more protein while weight training developed larger, stronger muscles than those who did not.

But after a certain point, more protein gives diminishing returns. The sweet spot for protein intake turned out to be about 1.6 grams of protein per kilogram of body weight per day. For example, a 175-pound man would shoot for about 130 grams of protein daily.

What to look for: For muscle growth, choose a protein powder that your body can easily absorb and utilize. Typically, the body absorbs whey the quickest, but a protein blend of peptides and isolate may be most effective. According to MuscleTech, their Nitro-Tech™ Performance Series protein powder builds 70 percent more lean muscle than regular whey.† Or, you may want to try a whey and casein mixture, which may help create a more sustained release of amino acids and promote a sense of fullness over a longer period of time.

Why you need it: Most people should consider a vitamin D supplement, unless you have a condition that would preclude you. The prevailing wisdom suggests vitamin D is essential to maintain healthy bones and teeth.†

Now that people have gotten savvier about slathering on sunscreen, getting enough vitamin D through sun exposure (you need 20 minutes of exposure over 50 percent of your body) is more challenging. While some experts think vitamin-D-deficiency rates are exaggerated, other studies report that 40 percent of North Americans are deficient in this vitamin.

What to look for: Vitamin D3 is the preferred form – the same form of the nutrient you’re your body manufactures. Opinions vary widely on the recommended dose, which tends to hover between 400 to 1000 IU. If you suspect you might be deficient, get your blood tested to assess your levels and needs. Remember that during the summer, when sunshine is plentiful and clothing less so, you can adjust your daily serving accordingly.

Why you need it: Probiotics are helpful bacteria that optimize your gut flora. Your doctor may have recommended a probiotic if they prescribed you an antibiotic, as antibiotics tend to throw off your body’s natural balance of good and bad bacteria. But even if you aren’t taking an antibiotic, probiotics can be beneficial for daily use.

What to look for: Your gut is home to a variety of probiotic strains, which is why it’s a good idea to choose a supplement with an equally diverse offering of strains. It’s also important to get sufficient amounts of probiotics, or colony-forming units (CFU). You need to do your due diligence, though. Some probiotics may be effective at dosages of 1–2 billion CFU per day, while others may necessitate at least 25 billion CFU to achieve the desired effects.

†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.

Elizabeth Marglin

Elizabeth Marglin is a journalist/content creator whose favorite subjects are healthy living, sustainability, natural beauty, integrative therapies, mindfulness practices and parenting. She has been a regular contributor to the magazines Natural Solutions, Natural Health, FitPregnancy, Backpacker, and Colorado Homes & Lifestyles as well as the websites gaiam.com, deliciousliving.com, smartwatt.com, and the Huffington Post. She is also the coauthor of The Mother’s Wisdom Deck, a gorgeous inspiration deck designed for mothers. When she’s not perusing labels or creating new smoothie recipes in her Vitamix, Elizabeth can be found scheming up strategies to get her kids to eat their vegetables.

Elizabeth Marglin is a journalist/content creator whose favorite subjects are healthy living, sustainability, natural beauty, integrative therapies, mindfulness practices and parenting. She has been a regular contributor to the magazines Natural Solutions, Natural Health, FitPregnancy, Backpacker, and Colorado Homes & Lifestyles as well as the websites gaiam.com, deliciousliving.com, smartwatt.com, and the Huffington Post. She is also the coauthor of The Mother’s Wisdom Deck, a gorgeous inspiration deck designed for mothers. When she’s not perusing labels or creating new smoothie recipes in her Vitamix, Elizabeth can be found scheming up strategies to get her kids to eat their vegetables.

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Multiple Choice

Research into supplements continues at a brisk pace. Sesso, for example, is nearing the end stages of a study on multivitamins.

One possible reason that individual supplements fared so poorly in trials – and why food sources are widely held to be superior to supplements – is because their benefits may depend on the interactions of a particular food’s components. In other words, the whole may be greater than the sum of its parts. Take strawberries, a rich source of vitamin C and other nutrients, Sesso says.

“How do you replicate in a supplement?” Sesso says. ” You have to put it all together in order for it to be reflective, but that is difficult. To take something and replicate it perfectly – that is the challenge.”

Multivitamins, he says, might prove to be one way to gain the advantages of some of the complex interactions found in food sources.

“They potentially reflect food-based sources,” Sesso says. “They have the potential to offset deficiencies . It’s a very enticing concept and it makes sense.”

Sesso estimates that his team will have “some definite results” within the next few years.

Grotto isn’t waiting. He already recommends a daily multivitamin to the majority of his clients. But not without caveats.

“People need to recalibrate their expectations of what a multi can do,” Grotto says. “They are supplements, not replacements. The dietetic mantra remains ‘get your nutrition from food.'”

That said, Grotto advises his male clients to pick a multivitamin that’s specially formulated for men. That means one with little or no iron. Shao agrees.

“Most men get enough iron,” Shao says. “The body… doesn’t have a good way of getting rid of excess iron.”

In addition to a multivitamin, men should consider supplementing their vitamin D and calcium intake to keep their bones strong.

“It’s a misperception that osteoporosis is a women’s issue,” Shao says. “You want to pay close attention to calcium, especially if you are avoiding calcium.”

Grotto finds that most adults and children in his practice come up short when it comes to vitamin D. “When it comes to recommendations, multivitamins and additional vitamin D are a recurring theme,” he says.

But remember: Each man’s needs are his own, so you should consult a doctor or dietician to determine what’s best for you.

“Maintain an ongoing dialogue with your health care provider, focusing on using supplements and any conditions you might be concerned with,” Shao says.

Most people consider a multivitamin as an unnecessary supplement for bodybuilders and athletes. It’s just for the regular people, they say. Well, that just isn’t true.

Multivitamins include a variety of vitamins and minerals, many of which are antioxidants, that help the body to run in the most efficient manner. When the body is lacking in certain nutrients, it gets weak. I’m almost certain that there are no bodybuilders or athletes out there that want a weak body. Do you?

The average person takes a multivitamin to bridge the gap between the vitamins they get through the food they eat, and the actual vitamins their body needs. It can be difficult to get enough vitamins through our food for a variety of reasons, usually because of our poor eating habits.

I know what you are thinking. As athletes and bodybuilders, we are pros at eating healthy. So why would we need a multivitamin? Well, keep reading.

Jump straight to the list of best multivitamins for men or best multivitamins for women in 2020 based on a collaborative effort between ourselves and reviews from fitness experts and enthusiasts.

Table of Contents

What are the benefits of multivitamins?

So, considering that bodybuilders and athletes use their body to the full, it makes sense that more than anyone, you need a good supply of vitamins. Yes, you know how to eat well, but it is still hard to get all of your nutrition from your food, especially if you are putting more stress on your body than the average person.

I’m sure you supplement with protein daily. Why? You understand the importance of feeding your muscles with enough protein to grow big and strong but you can get that from food. It’s hard to get enough through your diet, isn’t it?

Same for your vitamins and minerals. I’ll let you in on a little secret, vitamins and minerals are just as important to achieving a strong, healthy body as protein. I know, that’s almost crazy to say, but it’s true.

Multivitamins are actually more beneficial than you think. They affect the body for good in many different ways that are valuable to athletes and bodybuilders.

Strengthens the immune system

Having a healthy supply of vitamins helps the body to fight off any germs or infections. Vitamin C is known for its ability to stave off the seasonal bugs but all vitamins help the body steer clear of sicknesses.

Helps with bone and muscle growth

Vitamin C, vitamin K, and vitamin D, as well as magnesium and calcium, are all good for bone and joint health. The B vitamins also help to increase energy and improve your muscle recovery rate. Along with vitamin E, zinc plays an important role in helping the muscles grow.

Reduce inflammation

Vitamin A and vitamin E both have been proven to help combat inflammation. Athletes and bodybuilders commonly have problems with inflammation of the joints or

Delivers electrolytes to hydrate

Minerals such as sodium and potassium are important electrolytes needed to keep the body hydrated and replenish any lost during a sweaty training session.

Improve memory

In-depth research was done in Australia, trying to determine if multivitamins really worked. This study reviewed many different trials and it proved that multivitamins were effective in improving short-term memory recall. This can be useful for athletes by helping them remember plays or game strategy and bodybuilders can remember reps and the like.

Of course, many athletes and bodybuilders have a regular day job as well, so greater memory can trickle into everyday success as well.

Less DNA damage

Let’s face it, athletes and bodybuilders love to care for their bodies, but they can also be really hard on them. It isn’t easy on the body to be pushed to its limits, stretched and beat up beyond what some consider to be sane. This damage done to the body is called oxidative stress.

Multivitamins have been proven to slow the damage to the DNA, keeping you feeling younger for longer, cutting the risk of some types of cancers, and reducing the damage hard exercise can have on some organs.

This manuscript goes over how antioxidants (vitamins and minerals) help to combat the stress that exercise puts on the body.

How to take multivitamins?

How you take your multivitamin can directly affect its effectiveness. Because many of the vitamins in a multivitamin are fat-soluble, it is always best to take your multivitamins with food. However, some vitamins, like the B vitamins are best absorbed when taken on an empty stomach.

It is also highly suggested to take your multivitamins with water. It just makes it easier to swallow and ensure it makes it all the way down the jugular.

There are several different forms of multivitamins. The most popular is the capsule or pill form. They are easy to take and don’t leave any bad tastes in your mouth but some people have a hard time swallowing them. It can also be hard to know how well the body has disintegrated the pills, and so was your body able to absorb the vitamins?

Powder forms of multivitamins are available as an alternative. At least you will know that it won’t be a problem for your body to disintegrate the vitamin since it’s already in powder form. Powder vitamins are also a good choice for people who have undergone gastric bypass surgery. If you do choose to use a powdered vitamin it needs to be taken stirred into water or some other drink and make sure you don’t leave valuable vitamins at the bottom of the cup.

Another form of vitamins that have become popular in recent years is gummy vitamins. These are popular for kids or the kids at heart. They are more pleasant to take for sure. They are still a good option for those who have a hard time swallowing pills. Chewables are another good option as well. They actually tend to contain more vitamins than gummies because the chemical makeup of the gelatinous product sometimes rejects certain vitamins.

Lastly, you can also try liquid vitamins if none of these sound good to you. One benefit of liquid vitamins is the ability to change the dose as you please. But some vitamins actually lose their potency the longer they stay in liquid form and some need to be refrigerated, making it less convenient for travel.

What is the best time to take multivitamins?

Most people take their multivitamins first thing in the morning with breakfast. There are some solid reasons to take your multivitamins at this time. For one thing, it ensures that you don’t forget to take it if it’s done at the beginning of the day in your home. Also, it gives your body the vitamins it needs for the rest of the day, possibly aiding in setting up for an energetic and productive day.

Also, we’ve already touched on the fact that many vitamins are best absorbed with some healthy fats (fat-soluble vitamins like vitamins A, D, E, and K). Also, taking vitamins with a meal means the food can buffer any possible discomfort from the vitamins settling on an empty stomach.

Some vitamins will boost your energy levels, such as your B vitamins, so it wouldn’t be smart to take those at night or you might have a hard time falling asleep.

Do multivitamins work and are they worth it?

There are over 25 different vitamins and minerals necessary for the body to function properly. Each of these vitamins and minerals is used differently in the body and are needed in different doses.

If you take a multivitamin properly, with the right dosage and at the right time, your multivitamin will work for you. It can be very difficult to get enough of all of the necessary vitamins your body needs from your foods and this is where multivitamins can bridge the gap.

Taking that into consideration, just because you take a multivitamin doesn’t mean you can eat unhealthy foods and still be at your best. A multivitamin does not replace your food and isn’t an excuse to eat like a slob. If you do your research and choose a reputable multivitamin with dosage and vitamins that you need, you will benefit greatly. Everyone can benefit from using a daily multivitamin(s) but especially those who are active. Why? Easy – with more energy output and more stress put on the joints, muscles, organs, and bones, your body will use these vitamins and minerals quicker and you will need to replenish them at a faster pace in order to keep up.

Multivitamins side effects and risks

Most multivitamins are harmless but some people have a sensitive stomach and this can cause some nausea or discomfort if you take multivitamins on an empty stomach.

Some vitamins can also be dangerous if taken at a large dose, such as your fat-soluble vitamins since they are stored in the body and not flushed out. To avoid this remember to always take the recommended dosage written on the bottle label and don’t mix concentrated vitamins with a multivitamin.

If you take any prescription medicines, ask your doctor if it’s safe to take a multivitamin.

How to choose a multivitamin for bodybuilders and athletes and what to look for?

There are certain vitamins that bodybuilders and athletes should make sure to supply to their bodies. It’s always best to get them through your diet but to be safe a multivitamin is a great way to ensure proper vitamin delivery. Here are the vitamins that should be included in this list:

B Complex vitamins

There are 8 B vitamins and all of them deliver great benefits for the athlete, mostly in energy production, nerve function, and muscle tissue repair. All are water-soluble and can’t be stored in the body. Vitamin B1, also known as thiamin, takes part in the conversion of glucose into energy. B2, riboflavin, also helps to produce energy but is also good for the skin.

Niacin, which is B3, converts carbs, alcohol, and fat into energy and helps to support the nervous system. Next is B5, pantothenic acid, which is mostly known to produce steroid hormones, helping with muscle growth but it also helps with metabolizing foods and alcohol.

Vitamin B6, also known as pyridoxine, also helps produce steroid hormones, metabolize carbs and protein, and help the brain processes. Biotin, B7, converts fat and glycogen into energy as well as metabolizes amino acids.

Folic acid, the vitamin form of B9, helps to distribute oxygen around the body and contributes to cell growth. Last but not least is vitamin B12. This vitamin is responsible for using amino acids and fatty acids for energy production. It also helps with nerve cell health and mental focus.

Vitamin D is necessary to help absorb calcium into the body for strong bones. It also helps to build skeletal muscle and strengthen the nervous system. Also known as the sun vitamin, this vitamin is synthesized when the ultraviolet rays from the sun hit the skin. For this reason, it is especially important to take in the winter time and also by athletes living in areas where the weather is less sunny.

Vitamin D is fat-soluble and stored in the body so intake should be regulated. Excessive Vitamin D in the body can result in heart problems.

This vitamin is an antioxidant, meaning that it helps to decrease the oxidative damage caused by long bouts of exercise. Oxidative stress is directly linked with an increase in free radicals, the cancer-causing cells in the body.

It is a water-soluble vitamin that cannot be produced by the body or stored. It is helpful in protein synthesis and helps build collagen levels. This is an essential part of keeping your joints and connective tissue healthy. It even helps the body to regenerate the next vitamin, Vitamin E.

Vitamin E

This is a fat-soluble vitamin that is absorbed through the liver and distributed throughout the rest of the body. This vitamin is also an antioxidant, reducing the formation of free radicals in the body, protecting it from diseases such as cancer and cardiovascular disease.

Vitamin E is also involved in strengthening the immune system and metabolism. It is also helpful to promote healthy blood flow and keeping your arteries free from blood clots.

Selenium

Yet another antioxidant to protect the body, selenium is another nutrient necessary for a healthy immune system. It is helpful for having a healthy reproduction system and thyroid gland function. An unhealthy thyroid can cause hormone imbalances and low metabolism.

Lack of selenium can cause male infertility, arthritis, and certain types of heart disease. It is also hypothesized that low selenium levels in the brain are a major cause of the cognitive decline in the elderly.

Calcium is important for bones in three ways; for bone strength, bone repair, and bone growth. When calcium and vitamin D levels are low in the body, this can cause poor bone density that can result in fractures and weak bones. Women are more at risk of developing osteoporosis in later years. Supplementing with calcium can help to prevent this.

Calcium is also a vasodilator which means that it widens blood vessels allowing blood to flow easier and deliver oxygen and nutrients to the muscles when they need them most. This mineral also helps with nerve transmitting and hormonal secretion.

This mineral is essential for endurance exercise because it helps to form the proteins that carry oxygen throughout the body. Without this mineral, the body cannot work at maximum capacity. Your muscles will cease to contract and your lung capacity will be scant.

Endurance athletes, such as cross-country runners and cyclists, should be extra aware of their iron levels. Also, those athletes that are vegetarian or vegan should also take extra iron because most iron comes from meat or animal products and the iron that you do get from plants needs the iron you get from meat in order to be absorbed by the body.

If an iron deficiency does happen, it can take up to 6 months to reverse so it’s important to check iron levels periodically and intervene as soon as possible by supplementing with iron when low levels are detected.

This is a mineral that greatly increases the body’s ability to build and repair muscle as well as produce energy. It is also helpful in strengthening the body’s immune system and help fight off infection and bacteria.

As a bonus, zinc helps to regulate the senses of smell and taste.

This is another mineral that helps with exercise endurance. It metabolizes fat, protein, and glycolysis and helps with the cardiovascular, immune, and neuromuscular system and regulates hormonal functions.

If an athlete is low in magnesium they will notice that they can’t put out effort as long as usual. This is because their body needs more oxygen to complete an intense exercise because their lack of magnesium created a deficit of blood circulation and oxygen delivery to the muscles.

Electrolytes (sodium, chloride, and potassium)

Electrolytes play an important role in the body. They are called electrolytes because they are minerals that hold an electric charge.

Electrolytes are crucial when you lose water through sweating, which if you are a real athlete, you’ll do a lot of that. They balance your water levels in the body and your body’s pH level. This ensures that all of your organs, including the heart, the brain, and your muscles, work at optimum levels.

10 Best multivitamins for male bodybuilders and athletes in 2020

Below we put together a list of top 10 multivitamins for active men based on a collaborative effort between ourselves and reviews from fitness experts and enthusiasts.

As someone who puts your body through physical stress during the workouts, you must ensure that you do not lack any essential vitamins in your diet. Multivitamins are an excellent and convenient choice that can help you meet your goals and stay healthy.

1. Animal Pak

This multivitamin was designed with the bodybuilder in mind. It contains all of the vitamins and minerals on the list and then some. The only one that it doesn’t contain is iron, which could be good because you don’t want to take iron if you don’t need it. It also includes 19 different amino acids including all of your BCAAs, as well as extra antioxidants and a digestive enzyme complex. Overall there are 60 different active ingredients in this multivitamin.
This product is also available in powder form if taking pills isn’t your thing. It costs a little more but there are more servings. Serving per serving, the price is the same, which is about 80 cents a day. This product has enough for 30 days in pill form, 44 in powder.

Why we like it

  • More than just vitamins
  • Good for the liver
  • Full amino acid profile
  • Affordable

2. Optimum Nutrition Opti-Men

This multivitamin is perfect for the active male. It delivers all the necessary vitamins and minerals but also contains 8 different amino acids including the three BCAAs. Along with these essential ingredients, this product also has what they call a “phyto blend”. It consists of organic fruits and vegetables in powder form as well as some herbs and green tea powder. Since this product is made for men, they include some ingredients that aid in male virility like saw palmetto and gingko biloba.

  • Includes amino acids and male health herbs
  • Easy to swallow pills
  • Cheap

3. Legion Triumph Daily Multivitamin

This product boasts having all the major vitamins and minerals at clinical doses. Each serving contains all of the vitamins on the list as well as chromium and iodine. It also contains some ingredients meant to combat stress, anxiety, and depression as well as boost energy levels. Each serving is 8 whole tablets which are supposed to be broken into two groups of four tablets twice a day.

  • Clinical doses
  • Extra ingredients for stress
  • Affordable

4. JYM Supplement Science Vita JYM

This multivitamin takes a little different approach to its formula. They intentionally left out magnesium, calcium, and zinc because these minerals inhibit the absorption of other vitamins. It also contains BioPerine which is a product created to help the body absorb nutrients into the bloodstream. This vitamin does contain iron which isn’t the norm for a men’s multivitamin. It is just a multivitamin but with better absorption. Even the vitamins themselves are included in the most absorbable forms possible.

  • Highly absorbable
  • All essential vitamins and minerals in the right doses

5. Evlution Nutrition VitaMode

This multivitamin is similar to Opti-Men. It includes most of the vitamins and minerals but it lacks magnesium. It makes up for it with copper, chromium, manganese, and molybdenum. Like the Opti-Men, it includes a phytonutrient complex with green tea powder and a variety of organic fruit and vegetable powders. This complex delivers many of the phytonutrients that are so vital for perfect cellular communication. This multivitamin also uses BioPerine to help the bioavailability of the product.

  • Phytonutrient complex
  • BioPerine for bioavailability
  • Cheap

6. MuscleTech Platinum Multivitamin

This multivitamin has over 100% of the daily recommended doses of most vitamins and many of the minerals. It also includes an herbal matrix with ingredients such as green tea powder, green coffee bean extract, saw palmetto, ginseng, Echinacea, and turmeric. These ingredients help support the immune system and combat stress as well as increase energy. It also includes 865 mg of amino acids as well as two different enzymes for digestion.

  • Added herbal matrix for energy and immunity
  • Added amino acids
  • Cheap

7. MET-Rx Active Man

This multivitamin has high amounts of your daily vitamins. It is especially high in your B vitamins so it will be great for your energy levels. It also includes an herbal blend with spirulina, gingko biloba, and green tea. Active Man also has BCAAs and other amino acids to help with muscle growth and repair. This vitamin also delivers extra antioxidants from citrus fruits, grapeseed extract, Co Q10, Astaxanthin, and Lutein. Last but not least, this vitamin has what they call a bioactive blend which has palmetto extract, flaxseed, maca, and oyster extract. Most of these ingredients are good for your sexual and reproductive health.

  • High in B vitamins
  • Extra ingredients for reproductive health
  • Cheap

8. Controlled Labs Orange Triad

This vitamin has special formulas for not only your daily needs of vitamins and minerals but also supports the immune system, digestive system, and helps to lubricate and strengthen the joints. The ingredients that help your joints include glucosamine and chondroitin. The digestive and immune system complex include Echinacea, ginger, bilberry and blueberry extract, and grape seed and raspberry seed extract. The flex complex formula contains bromelain, MSM, and hyaluronic acid.

  • Helps with digestion and immunity
  • Good for joints and muscle growth

9. NOW Adam

This multivitamin has a different philosophy. They claim that most multivitamins have unnecessarily high amounts of vitamins that your body doesn’t need. They only have the needed amount of vitamins your body can use each day and that leaves room for other ingredients that you can benefit from. This multivitamin has beta-carotene, saw palmetto, ginseng, aloe vera, and grape seed extracts. This multivitamin can be bought as a tablet, softgel, or vegan capsule. The tablets come in bottles of 60 and the servings are two per day. The softgel bottle contains 90 and two are taken a day. The veg capsules come in bottles of 90 but three are taken a day.

  • High antioxidant levels
  • Choices for which form
  • Affordable

10. Sport Formula Daily Multivitamin

This formula is a powder multivitamin. It claims to be 100% absorbed by the body. It contains all the necessary vitamins and minerals as well as digestive enzymes, BCAAs and other amino acids, and extra antioxidants. This product also contains 25 mg of trace elements and is cold processed raw fruits and vegetable powder.

  • Powder formula for better absorption
  • Extra ingredients make it a good value
  • Affordable

5 Best multivitamins for female bodybuilders and athletes in 2020

Below we put together a list of top 5 best multivitamins for active women. Just like men, you have to ensure that your body does not lack any essential vitamins so be sure to always have a good multivitamin in your daily diet.

1. Optimum Nutrition Opti-Women

This is the female version of #2 multivitamin for men. It contains most of the same vitamins and minerals but instead of the male health herbs, this product contains herbs especially helpful for women. These herbs include dong quai, chaste berry, and garcinia extract. This multivitamin also includes iron and folic acid, two vitamins that women need. Each bottle contains 120 capsules and you take two per day.

  • Contains iron and folic acid
  • Extra herbs for women’s health
  • Cheap

2. Evlution Nutrition Women’s Multivitamin

This product has all of the vitamins and minerals necessary for energy and health. One of the shining qualities of this vitamin is that it helps to prevent and alleviate varicose veins with the horse chestnut root extract and butcher’s broom. This vitamin will also help to alleviate PMS symptoms with dong quai and chaste berry. It’s also great for strengthening bones with its ostivone, and vitamins D and Calcium.

  • Strengthen bones
  • Alleviates PMS and varicose veins
  • Affordable

3. MET-Rx Active Woman

This multivitamin is the female version of the same brand Active Men. It still contains the BCAAs and extra amino acids but doesn’t have the herbal complex for men. It does contain iron, however, since many women need to replenish their iron stores after their menstrual cycle. It also has extra calcium to keep women’s bones strong.

  • Amino acids for lean muscle
  • Iron and calcium for women’s needs
  • Cheap

4. MuscleTech Platinum Multivitamin For Her

This multivitamin has all the vitamins and minerals that a woman would need daily including folic acid, iron, and calcium. It also contains an herbal matrix meant to help fight fatigue and stress. It contains green tea extract for energy and gingko biloba and Rhodiola extract for stress and anxiety. It also contains biotin and collagen for great nails and hair.

  • Great for stress and hair
  • Cheap

5. NOW Eve

This product is the female version of NOW’s Adam. It contains all the necessary vitamins and minerals but also contains ingredients specifically for women. These ingredients include evening primrose, horsetail extract, and cranberry extract. It also contains extra antioxidants like lutein, lycopene, and CoQ10.

  • Extra antioxidants
  • Affordable

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