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Essential Nutrients in Men's Multivitamins for a 38-Year-Old and Top Product Recommendations

Explore what essential vitamins and minerals should be in a daily multivitamin for a 38-year-old male. Get top product recommendations that cover close to 100% of the RDAs, including detailed ingredient lists and specifications.

  • what exactly should be in a men's daily multivitamin for a 38 year old male?

  • For a 38-year-old male, an ideal daily multivitamin should contain the following essential nutrients:

    Vitamins

    1. Vitamin A: Up to 900 µg (3000 IU) RAE (Retinol Activity Equivalents) to support vision, immune function, and reproduction1.
    2. Vitamin C: Around 90 mg to protect against immune deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling2.
    3. Vitamin D: 600 IU to support bone health and immune function2.
    4. Vitamin E: 15 mg to act as an antioxidant1.
    5. Vitamin K: 120 µg to support blood clotting and bone health2.
    6. Vitamin B1 (Thiamine): 1.2 mg to help with energy metabolism and nerve function1.
    7. Vitamin B2 (Riboflavin): 1.3 mg to aid in energy production and cellular function2.
    8. Vitamin B3 (Niacin): 16 mg to support digestive health, skin health, and the nervous system2.
    9. Vitamin B5 (Pantothenic Acid): 5 mg for synthesizing and metabolizing proteins, carbohydrates, and fats1.
    10. Vitamin B6: 1.3-1.7 mg to support the metabolism of amino acids and glycogen2.
    11. Vitamin B7 (Biotin): 30 µg to assist in fat and carbohydrate metabolism1.
    12. Vitamin B9 (Folate): 400 µg DFE (Dietary Folate Equivalents) to support DNA synthesis and repair1.
    13. Vitamin B12: 2.4 µg for red blood cell formation and neurological function1.

    Minerals

    1. Calcium: 1,000 mg for maintaining healthy bones and teeth2.
    2. Magnesium: 400-420 mg to support muscle and nerve function2.
    3. Zinc: 11 mg for immune function and protein synthesis1.
    4. Iron: 8 mg (only if a deficiency is present or if recommended by a healthcare provider, as excess iron can be harmful)2.
    5. Copper: 0.9 mg to help with iron metabolism1.
    6. Selenium: 55 µg to protect against cell damage and infections2.
    7. Iodine: 150 µg for the production of thyroid hormones2.

    Additional Recommendations

    • Look for a multivitamin that covers close to 100% of the Recommended Dietary Allowances (RDAs) for these vitamins and minerals3.
    • A minimal amount of "extra" ingredients, like herbs or unusual nutrients, unless they are in meaningful doses.
    • Ensure that the product has a good reputation and ideally carries third-party verifications like the USP (United States Pharmacopeia) seal to ensure quality and accuracy in labeling4.

    Multivitamins come in various forms, such as tablets, capsules, and gummies. Choose a reputable brand and a form that is convenient for your daily routine.

    Footnotes

    1. Examine.com, "Do You Need a Multivitamin?" 2023. Read more ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9

    2. Harvard T.H. Chan School of Public Health, "Should I Take a Daily Multivitamin?" 2024. Read more ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9 ↩10 ↩11

    3. Oregon State University, Linus Pauling Institute, "Multivitamin/mineral Supplements," 2024. Read more ↩

    4. Examine.com, "What to look for when buying a multivitamin," 2023. Read more ↩

  • which men's multivitamin covers close to 100% of the Recommended Dietary Allowances (RDAs) for these vitamins and minerals?

  • Here are some men's multivitamin products that cover close to 100% of the Recommended Dietary Allowances (RDAs) for essential vitamins and minerals:

    Feel free to check these products out for detailed ingredient lists and other specifications to ensure they meet your dietary needs.

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