For the purpose of promoting their health, many people decide to take supplements. One of the most common vitamin products is the multivitamin, which is frequently marketed to either men or women.

Given that men’s and women’s nutritional needs are different, it is advised to stick to men’s and women’s multivitamin formulas. If they select formulas that are free of mineral iron or have low iron content, men can take women’s multivitamins without risk.

There are a few significant differences between men’s and women’s vitamins. In all honesty, you probably don’t require them. Here’s what you need to know if you do decide to take men’s or women’s vitamins.

Can Men Take Women’s Vitamins?

Males shouldn’t take female multivitamins, not at all.

A wide variety of essential fat-soluble vitamins, including A, D, E, and K, as well as water-soluble vitamins B and C should be present in vitamins to support gender-specific nutrition.

Additionally, the mineral requirements of men and women differ.

Men’s Vs Women’s Vitamins — What’s the Difference?

In all honesty, men require fewer of some nutrients and more of others in comparison to women. Based on the Food and Nutrition Board’s (FNB) recommended dietary allowance (RDA), this is.

Due to the different RDAs for various vitamins and minerals, supplement manufacturers create separate multivitamin formulations for men and women. Men require more of many vitamins and minerals, but they also require less folate and iron.

Also Read: Why Does Too Much Vitamin A Cause Hair Loss

The National Academies of Medicine, for instance, states that men should consume 900 micrograms of vitamin A daily while women should consume 700 micrograms. Men require an additional 15 milligrams of vitamin C daily, 30 milligrams of vitamin K, and 3 milligrams of zinc. Niacin, riboflavin, thiamin, choline, and chromium are additional nutrients they require. (Read More: Does Vitamin C Help With Hair Growth)

Different Types of Men’s and Women’s Vitamins

You have many options when it comes to vitamins, just like with most things these days. Manufacturers of supplements now provide formulas for men, women, and senior citizens. These assert to offer nutrient dosages that have unique advantages for every individual group.

Multivitamins

Most vitamins and minerals are more abundant in men’s multivitamins than in women’s. For instance, men’s vitamins like Centrum’s One-a-Day for Men contain significant amounts of the mineral selenium as well as the antioxidant nutrient lycopene, which is linked to a reduced risk of prostate cancer, according to the National Institutes of Health (NIH).

According to Johns Hopkins Medicine, Centrum’s One-a-Day for Women has more folate, a crucial vitamin for pregnancy and reproductive health. Due to the fact that women require more iron to make up for the losses experienced during menstruation, this women’s vitamin also contains more iron.

A men’s multivitamin won’t quite provide men with the RDA for many nutrients, but this isn’t really a health risk. An excessive amount of iron is the main issue for men taking women’s multivitamins. Men only require 8 milligrams of iron per day, while women require 18 milligrams per day from a women’s multivitamin.

Numerous crucial bodily processes involve iron. As with many nutrients, though, too much can be harmful. According to the Mayo Clinic, when iron levels in the body increase, it can harm your organs and cause potentially fatal conditions like liver problems and heart disease.

Do You Need a Multivitamin?

In actuality, multivitamins are probably not necessary. Research demonstrates that multivitamins don’t live up to the hype that they can help prevent disease, and many experts assert that there is really no benefit to taking a daily pill.

Data from studies involving nearly 400,000 participants found limited evidence that taking multivitamins reduces the risk of cancer or heart disease, per December 2013 research in the ​Annals of Internal Medicine​. The results also showed no long-term multivitamin use benefits for cognition.

A better option than multivitamins is probably improving your diet. People think of multivitamins as a sort of “nutritional insurance,” but they can’t make up for a diet lacking in nutrients. For the majority of people, food provides all the nutrition they require.

Instead of spending money on supplements, fill your plate with nutrient-rich, high-quality foods, including:

• Fresh fruits and vegetables, organic if possible
• Hormone-free, grass-fed beef and dairy
• Hormone-free, cage-free poultry and eggs
• Fresh fish and seafood
• Whole grains
• Nuts, seeds and beans
• Healthy sources of fat such as olive oil and avocado

In most cases, you can meet all of your nutritional needs by eating a variety of well-balanced meals throughout the day and avoiding foods that are low in nutrients.

Why Women Supplement With a Multi?

Women’s specific multis frequently offer higher nutrient levels to address important female health issues like osteoporosis, breast cancer, and healthy hair, skin, and nails.

It is common practice to formulate extra calcium and magnesium in a women’s multivitamin to support bone health. I advise getting 50% of your daily calcium from foods like Greek yogurt and dark, leafy greens, even though taking a multivitamin can help. Studies have shown that higher calcium intake (from supplements) is linked to an increased risk of cardiovascular disease in both men and women, so this is crucial information.

Due to their greater nutritional needs, women’s multivitamins frequently contain iron. Due to research showing a link between increased iron intake and cardiovascular disease in men, iron is not included in men’s multivitamins (for more information, see the NIH fact sheet under Current Issues and Controversies about Iron). But more recent research on women has also found this connection. Women should therefore only take iron supplements if they are found to be anemic. An iron supplement should be taken separately from a multivitamin to improve absorption.

Some women’s multivitamins also contain herbs like red clover, black cohosh, and uva ursi to support women’s health. Given the few nutrients that can fit in a single tablet, these botanicals usually only have a low level of activity. I suggest taking these as a separate supplement if you’re interested in reaping the rewards of these botanicals.

Why Men Supplement With a Multi

Men and women share a variety of health concerns, such as cardiovascular disease, prostate cancer, and sexual function.

Increased levels of B6, B12, and folate are frequently included in multivitamins marketed toward men to support heart health. Although a more recent study did not show a lower risk of mortality or morbidity when taking the vitamins, these three B-vitamins do assist in lowering homocysteine, an independent risk factor for cardiovascular disease.

Lycopene and saw palmetto are frequently included as ingredients in men’s multivitamins to support prostate health. I advise taking them as a separate supplement if you’re a man looking to benefit from these botanicals.

Is Taking a Multivitamin Worth It?

To find out if you actually have a nutrient deficiency, it’s crucial to first see your doctor and have your blood tested. You don’t necessarily need a multivitamin, even if you are deficient.

If you do have a deficiency, your doctor may advise short-term or long-term supplementation to address the problem. But if you have a nutrient deficiency, all you need to do is supplement with that substance.

Adding a multivitamin to that may just provide your body with a ton of extra nutrients it doesn’t actually require.

Conclusion

We’ve all done it: you run out of time and take a vitamin from your sister’s or girlfriend’s vitamin pack, or you forget to buy supplements. No biggie.

Nevertheless, avoid doing this. To get the most benefit and prevent any negative effects, make sure you’re taking the best vitamins designed specifically for men.

Don’t forget to ask your doctor about it and choose one that is specially formulated to meet your body’s needs.

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