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
- Vitamin A: Up to 900 µg (3000 IU) RAE (Retinol Activity Equivalents) to support vision, immune function, and reproduction1.
- Vitamin C: Around 90 mg to protect against immune deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling2.
- Vitamin D: 600 IU to support bone health and immune function2.
- Vitamin E: 15 mg to act as an antioxidant1.
- Vitamin K: 120 µg to support blood clotting and bone health2.
- Vitamin B1 (Thiamine): 1.2 mg to help with energy metabolism and nerve function1.
- Vitamin B2 (Riboflavin): 1.3 mg to aid in energy production and cellular function2.
- Vitamin B3 (Niacin): 16 mg to support digestive health, skin health, and the nervous system2.
- Vitamin B5 (Pantothenic Acid): 5 mg for synthesizing and metabolizing proteins, carbohydrates, and fats1.
- Vitamin B6: 1.3-1.7 mg to support the metabolism of amino acids and glycogen2.
- Vitamin B7 (Biotin): 30 µg to assist in fat and carbohydrate metabolism1.
- Vitamin B9 (Folate): 400 µg DFE (Dietary Folate Equivalents) to support DNA synthesis and repair1.
- Vitamin B12: 2.4 µg for red blood cell formation and neurological function1.
Minerals
- Calcium: 1,000 mg for maintaining healthy bones and teeth2.
- Magnesium: 400-420 mg to support muscle and nerve function2.
- Zinc: 11 mg for immune function and protein synthesis1.
- Iron: 8 mg (only if a deficiency is present or if recommended by a healthcare provider, as excess iron can be harmful)2.
- Copper: 0.9 mg to help with iron metabolism1.
- Selenium: 55 µg to protect against cell damage and infections2.
- 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
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Examine.com, "Do You Need a Multivitamin?" 2023. Read more ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9
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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
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Oregon State University, Linus Pauling Institute, "Multivitamin/mineral Supplements," 2024. Read more ↩
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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:
- Alive! Men's 50+ Complete Multivitamin - $10.89
- Alive! Men's Gummy Multivitamin - $18.54
- One Daily Multivitamin for Men - $59.95
- Max For Men, Multivitamin & Mineral Complex, Iron-Free - $37.72
- Men's 50+ Multivitamin - $12.99
Feel free to check these products out for detailed ingredient lists and other specifications to ensure they meet your dietary needs.