Men's multivitamins: how to choose, plus zinc, vitamin D and protein

A men's multivitamin is the simplest way to cover the everyday vitamins and minerals in one daily routine, and it's where most men start on our supplement aisle. This guide walks through the men's multis we stock by format and age, then the three things men ask about most alongside them: zinc, vitamin D and protein. If you're choosing your first bottle, or replacing one you never quite liked taking, this is for you.

What makes a men's multivitamin different?

Men's and women's multivitamins share most of the same essential vitamins and minerals. The differences are in the amounts. Men's formulas usually carry little or no iron, since adult men need less of it, and they often add more zinc and sometimes herbs such as saw palmetto, ginseng or pumpkin seed oil. Age-specific formulas, like 45+ and 50+, adjust the amounts again for later life, and teen formulas are built for growing bodies.

Most multis also carry the B vitamins, including biotin, which help in energy metabolism, plus key minerals like magnesium, zinc and selenium. Together they're a factor in the maintenance of good health, the core job of any multivitamin.

A multivitamin is a top-up, not a replacement for food. A diet with plenty of vegetables, fruit, whole grains and protein is still the foundation; the multi fills the small gaps that every diet has. Many men find a daily multi the easiest habit to keep, because it's one product in place of several.

Key nutrients in a men's multivitamin

Here's what the main vitamins and minerals on a multivitamin label do, in plain terms. Each one is a small piece of everyday health; together they support the body's normal function from bone and muscle to skin and the immune system.

The men's multivitamins we stock, by format

Naka Platinum Bioactive Multi for Men is a full-spectrum capsule. It helps in the function of the thyroid gland, helps maintain eyesight and night vision, helps in the normal function of the immune system and helps in collagen formation to maintain healthy bones, cartilage, teeth and gums. It has no added gluten, dairy, soy, corn, wheat or yeast, so it's lactose free and dairy free.

Platinum Naturals suspends its nutrients in oil, which is designed to help the body take them up. Super Easymulti 45+ for Men is formulated for men over 45: it adds 100 mg of CoQ10, milk thistle, ginkgo, grape seed extract (a source of antioxidants), hawthorn and saw palmetto to a full multi, carried in pumpkin seed oil and fish oil; it's taken with a meal. Activ-X for Men is the sports version for men who train: it helps maintain proper muscle function and helps produce and repair connective tissue, with cordyceps, rhodiola and Korean ginseng, and it's a source of omega-3 EPA and DHA, which support cardiovascular health. It's NSF Certified for Sport, which means it's tested for substances banned in sport.

Living Alchemy Men's Daily + takes a whole-food approach: organic herbs and vegetables such as turmeric, moringa, maca, beetroot and spinach, fermented, with zinc and iron from koji fermentation and a men's blend of saw palmetto, hawthorn and Siberian ginseng. It helps maintain immune function, metabolism, bones and skin. Whole Earth & Sea Men's 50+ is a whole-food tablet made from organic, non-GMO plants. For teenage boys, Platinum Naturals Easymulti Teen for Young Men covers ages 12 to 18, with calcium, magnesium, zinc, a modest 5 mg of iron and fish oil.

The best men's multivitamin is the one you'll actually take every day, in a format that suits you.

Zinc for men's health

Zinc is a mineral the body needs in small amounts every day. It helps maintain immune function, helps in energy metabolism and in connective tissue formation, and helps maintain healthy bones, nails, skin and healthy hair. It also plays a part in the metabolism of proteins, fats and carbohydrates. Adult men need about 11 mg of zinc a day and women about 8 mg, from food and supplements combined. Oysters, red meat, poultry, beans, nuts, seeds and whole grains are all good sources, so men who eat a varied diet get a fair amount from food. Zinc and vitamin D are the two men's health supplements we're asked about most for immune support.

Most multivitamins already include some zinc, so check your multi before adding more. On its own, zinc comes in several forms: bisglycinate (bound to glycine), picolinate and citrate are all well absorbed.

Naka Zinc Bisglycinate gives you 50 mg per vegan capsule in a big 300-capsule bottle. NOW Zinc Picolinate is 25 mg per capsule. AOR Zinc-Copper Balance pairs zinc with a little copper so the two minerals come together, and Genestra Zinc Chewables suit anyone who has trouble with capsules. Most people take zinc with a meal.

Vitamin D for men in Canada

Vitamin D helps the body absorb calcium and phosphorus, helps build and maintain strong bones and teeth, and helps maintain immune function; Platinum Naturals D3 also helps support bone health. Adults up to age 70 need 600 IU (15 mcg) a day, and adults over 70 need 800 IU (20 mcg). Through an Atlantic Canadian winter there's very little vitamin D to be had from sunlight, which is why it's one of the most-asked-for supplements in the supplement aisle. Our guide to vitamin D in winter covers food sources and forms.

Protein: food first, then a shake

Protein is the building block of muscle, and it supports muscle repair after exercise. Adults need at least 0.8 g per kilogram of body weight a day; men who train hard often aim higher. Meat, fish, eggs, dairy, beans, lentils and tofu cover most of it. A protein shake is simply a convenient way to add a serving after a workout or on a busy morning.

Whey comes from milk and is a high-quality protein with all the essential amino acids. ATP Lab Grass Fed Whey is an organic concentrate sweetened with stevia. ALT Lifestyle Clear Whey Isolate mixes up light and juice-like rather than milky. For a plant-based, dairy-free option, Good Protein and Naka Bioactive Plant Protein are both pea protein shakes with 32 g of protein per serving.

If you train, our guides to creatine gummies and powder and electrolytes or water cover the rest of the gym bag.

How to choose a men's multivitamin

1. Start with your age and routine. There are formulas for teens, adults, men over 45 or 50, and men who train. Pick the one that matches your life now.
2. Choose a format you'll take. Capsules, softgels, tablets and gummies all work. If you dislike swallowing pills, start there.
3. Read the panel. Look at the amounts in mg and mcg, whether there's iron, and what extras like CoQ10 or saw palmetto are included.
4. Check the dietary details. Vegetarian, vegan, gluten-free, lactose-free and non-GMO are all on the label.
5. Take it with food. Most multis are best with a meal. Make it part of breakfast so it becomes routine.
6. Follow the label's timing. Some formulas, such as Men's Daily + and AOR Zinc-Copper Balance, are taken a few hours apart from other medications or natural health products. The label tells you when.

Questions we get a lot

What are the most recommended vitamins for men?

A daily multivitamin covers the basics. Beyond that, vitamin D, zinc, magnesium and omega-3s are the ones men ask us about most, with protein and creatine for those who train.

How much zinc per day for a man?

Adult men need about 11 mg of zinc a day from food and supplements together. Your multi may already provide some of it.

Which zinc is best for men?

Zinc bisglycinate, picolinate and citrate are all well absorbed. Pick a form and amount that suits you, and take it with a meal.

Does zinc boost testosterone?

Zinc plays a part in the normal function of the body's hormone system, but a zinc supplement isn't a testosterone booster and we don't sell it as one.

What is the best multivitamin for men in Canada?

There isn't one best for everyone. Naka Bioactive Multi for Men is a popular everyday capsule, Super Easymulti 45+ suits men over 45, and Activ-X is built for men who train.

Do men's multivitamins really work?

A multivitamin is a simple way to top up the vitamins and minerals your diet might be short on. It works best as part of a healthy lifestyle, alongside good food, sleep and exercise, not instead of them.

What is the most trustworthy vitamin company in Canada?

Look for an NPN on the label and a maker that's open about its ingredients and testing. We stock Canadian makers like Naka, Platinum Naturals and AOR, and we're happy to talk you through any of them.

Men's multivitamins, zinc, vitamin D and protein are in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: NIH Office of Dietary Supplements, Zinc; NIH Office of Dietary Supplements, Vitamin D; Naka, About Us; AOR, About; Platinum Naturals; product labels. This article is general information, not medical advice.