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There’s a reason longevity experts like Layne Norton and Andrew Huberman include a well-rounded multivitamin as part of their supplement stack. But choosing a multivitamin that includes the optimal nutrients for your age group ensures you reap the most lifespan and healthspan–boosting benefits.
“The aging process is associated with changes in body composition and nutrient absorption in the gut, as well as an increased prevalence of chronic disease, underlying chronic inflammation and polypharmacy,” says Imashi Fernando, MS, RDN, CDCES, a registered dietitian nutritionist and founder of Brown Sugar Nutrition. “All of which may promote certain nutrient deficiencies.”
What to Look for in a Multivitamin for Men Over 50
“Taking a well-rounded multivitamin formulated for men over 50 may help fill in nutrient gaps in the diet if you are struggling to maintain a balanced diet,” Fernando says.
According to Fernando, men over 50 are especially prone to certain age-related vitamin and mineral deficiencies like vitamin D, B12, calcium, magnesium, and zinc. She recommends selecting a vitamin that meets these nutritional needs to stave off age-related bone density issues, boost immunity, and increase lean muscle mass.
Vitamin D
There may be a link between low vitamin D levels and risk of age-related diseases like osteoporosis, cardiovascular disease, cancer, and diabetes (1).
“A decrease in lean body mass that often happens with aging leads to a decrease in bioavailability of vitamin D,” Fernando says. “Also, older adults may have reduced UV irradiation of the skin which leads to reduced ability to obtain vitamin D via UV light.”
Not getting enough vitamin D could influence your biological age. A 2020 study of epigenetic patterns in 1,600 adult participants found that those with low vitamin D levels were biologically older than those with adequate levels (2).
For men over 50, supplementing with vitamin D may also boost testosterone levels as they begin to dip with age.
Vitamin B12
Your body requires vitamin B12 to create red blood cells and DNA (3). When you don’t get enough, you may feel tired, irritable, weak, or depressed. Symptoms of a vitamin B12 deficiency—like fatigue and memory loss—are frequently chalked up to normal signs of aging.
But aging and vitamin B12 deficiency are closely linked. “The body’s ability to absorb B12 decreases with age,” Fernando explains. “Therefore older men are at higher risk for B12 deficiency.”
Even if you aren’t sure if you are B12 deficient, supplementing with this vitamin may give you an energy boost if you’re feeling tired out: A 2021 Swiss study found that over half of the 390 general practitioners who responded to researchers’ questionnaire believe that testing for a B12 deficiency can help diagnosis the reason for unexplainable fatigue in patients (4). And 43 percent of GPs agreed with prescribing B12 even when test results are borderline for a deficiency.
Calcium
“Your ability to absorb calcium also decreases with age,” Fernando says. “Plus calcium needs are higher, especially past age 70, to promote strong bones as the risk of osteoporosis increases with age.”
While most of your body’s calcium is stored in your bones, reducing the risk of osteoporosis is just one of the benefits of adequate calcium intake. Calcium also supports muscle function, nerve transmission, and hormone secretion (5).
Fernando adds that “many older adults may experience lactose intolerance with age which can make it harder to meet calcium needs with diet alone.”
Magnesium
“[Magnesium] has been shown to be one of most commonly under-consumed vitamins among adults 51 and up,” Fernando says.
Low magnesium levels are linked to chronic low-grade inflammation, which frequently becomes more severe with age (6). A recent meta-analysis found supplementing with magnesium may significantly decrease inflammation, which may lower your risk of diseases like cardiovascular disease and diabetes (7).
Zinc
Fernando notes that zinc is important for immune health, which becomes more important as you age to stave off disease. Zinc may also reduce inflammation and speed up healing (8).
Zinc has also been linked to boosted testosterone levels in men (9). Compared to men with low T levels, normal testosterone levels have been associated with increased lean muscle mass, obesity prevention, and improved sperm production.
The Best Multivitamins for Men Over 50
Remembering to take five or more separate pills each day to manage common nutrient deficiencies can be annoying—and mindlessly sifting through shelves at a supplement store is a waste of time. Here are our top 15 multivitamin picks for men over 50 to take the guesswork out of improving your healthspan.
AG1 by Athletic Greens
Best Powder Formula
This Joe Rogan-favorite is not only delicious, but it’s also packed with nutrients like zinc, magnesium, and vitamin C. Beyond working as a multivitamin, AG1 contains pre and probiotics to support gut health and nutrient absorption.
Type: Powder
Cost: $79 for 30 servings
Dose: One scoop, daily
Ritual Essential for Men Multivitamin 50+
Best Vegan
This artificial color-free and vegan multivitamin capsule contains targeted nutrients for the health concerns of men over 50. Vitamin A, D, and zinc support immune function, while calcium-helper nutrients magnesium, boron, and vitamins D and K support bone health.
Ritual’s Essential for Men Multivitamin 50+ is packaged in a delayed-release capsule which is gentler on empty stomachs and dissolves later in less sensitive areas of your gut.Plus, Ritual’s Made Traceable program lets you see the supplier and manufacturer for each ingredient. So you can rest easy knowing exactly what’s in your multivitamin.
Type: Capsule
Cost: $39 for 60 capsules
Dose: Two capsules, daily
Thorne Men’s Multi 50+
Best Dairy Free
This multivitamin includes highly-absorbable calcium and magnesium, plus vitamins A, B, D, and E to promote eye, skin, immune, and bone health for aging men. Thorne is also dairy, soy, and gluten-free to accommodate aging men with common food sensitivities.
Thorne’s Men’s Multi 50+ is formulated without iron or copper, which can be hard on your liver if not dosed precisely.
Type: Capsule
Cost: $48 for 180 capsules
Dose: 3 to 6 capsules, daily
Centrum Silver Men 50+ Multivitamin
Best for Brain Health
Centrum claims that Centrum Silver is the number one physician-recommended multivitamin now shown to support memory and cognition in aging men. This tablet contains higher levels of A, C, E, K, B6, and B12 compared to other Centrum multivitamins to accommodate the greater nutritional needs of men over 50 years old.
Calcium, zinc, selenium, manganese, chromium, molybdenum, lutein, and lycopene are included to support immune, muscle, and cognitive function as well.Tablets are smooth-coated to make swallowing more comfortable.
Type: Smooth-coated tablet
Cost: $15 for 100 tablets
Dose: One tablet, daily
Vitamin World ULTRA 360 Men's Multi 50 Plus
Made in the USA
This multivitamin is formulated with high-potency, non-GMO ingredients (like vitamin A, B12, C, D, calcium, magnesium, and zinc) and aims to support joint and brain health in aging men. aims to support joint and brain health in aging men.
Herbal ingredients like maca root, panax ginseng, and saw palmetto are traditionally thought to support sexual function and prostate health.Vitamin World’s multivitamin is sourced domestically and internationally and fully manufactured in the USA.
Type: Caplets
Cost: $36 for 180 caplets
Dose: Two caplets, daily
Nature Made Multi For Him 50+
Most Accessible
If you don’t want to make an extra run to the supplement store, Nature Made multivitamins can be found in the pharmacy section of most grocery and drugstores. This multivitamin contains 22 key nutrients—like calcium, magnesium, zinc, and vitamin B12—to support cellular energy, muscle function, and the immune system for men.
Type: Tablet
Cost: $14 for 90 tablets
Dose: One tablet, daily
Solgar Formula VM-75 Multivitamin with Chelated Minerals
Best Gelatin Free
Many multivitamin capsules and gummies are formulated with gelatin, a type of processed collagen made from the bones, skin and connective tissues of animals like cows or pigs. This can make finding a multivitamin tricky for guys who eat Halal or Kosher diets, which ban ingredients such as those derived from pork and require that animal-based ingredients be prepared in a certain way.
Solgar Formula VM-75 is vegan and Kosher and Halal certified, using vegetable cellulose instead of gelatin to create its tablets.
Type: Tablet
Cost: $47 for 180 tablets
Dose: One tablet, daily
Nature’s Way Alive! Men’s 50+ Ultra potency Complete Multivitamin
Best Whole-Food Based
This ultra-potency multivitamin contains at least 200 percent of the daily value for 14 vitamins and minerals—like B vitamins—which men over 50 are more prone to deficiencies in. This multi also contains blends of whole-food ingredients like fruits, vegetables, and mushrooms.
Type: Tablets
Cost: $20 for 60 tablets
Dose: One tablet, daily
One A Day Men's 50+ Complete Multivitamin
Best Without Artificial Sweetener
Many coated and gummy multivitamins contain artificial sweeteners to make them easier, and more enticing, to take. Artificial sweeteners may train your tastebuds to choose this sweetness—often found in processed foods—leading to poor food choices, according to the Mayo Clinic. One A Day Men’s 50+ Complete Multivitamin targets six areas of aging to support—immune health, metabolism, brain function, eye health, heart health, and blood pressure—with ingredients like magnesium, zinc, folate, biotin, and vitamins A, B12, C, D, E, and K. And reviewers say the lack of artificial flavors doesn’t make it hard to swallow or taste off-putting.
Type: Tablets
Cost: $16 for 100 tablets
Dose: One tablet, daily
GNC MEGA MEN Essentials 50 Plus One Daily Multi
Best for Prostate Health
This multivitamin packs a ton of benefits for aging men in a once-daily caplet. A combination of lycopene and saw palmetto to encourage prostate health: Some research suggests it may reduce inflammation, and may lessen the amount of an enzyme that promotes the growth of prostate cells, which may help combat prostate enlargement.
Type: Caplet
Cost: $15 for 150 Caplets
Dose: One caplet, daily
New Chapter 55+ Every Man's One Daily Whole-Food Multivitamin
Best with Probiotics
New Chapter’s 55+ men’s multivitamin is iron free and formulated with ingredients made easily absorbable like zinc, probiotics, and vitamin B12. This makes it easier for aging guys to reap the maximum benefits of the vitamins and minerals without upsetting sensitive gut linings. Ingredients are fermented and non-GMO and whole-food based, so tablets can also be taken on an empty stomach without nausea.
Type: Tablets
Cost: $77 for 96 tablets
Dose: One tablet, daily
MegaFood Men's 55+ One Daily Multivitamin
Best Pesticide-Free
If you steer clear from pesticides and GMOs and opt for fruits and vegetables, there’s no reason your multivitamin shouldn’t be held to the same standards. MegaFood’s Men’s 55+ One Daily Multivitamin is tested for over 125 pesticides, GMO-free, and certified glyphosate-residue- free (a type of herbicide that may increase cancer risk, according to WHO). This multivitamin contains whole-food-based ingredients, like vitamin A from carrots.
Type: Tablets
Cost: $56 for 120 tablets
Dose: One tablet, daily
Nordic Naturals Men's Multivitamin Gummies
Best Taste
Who says taking a daily multivitamin requires swallowing a horse pill or suffering through the aftertaste of a powdery tablet? Nordic Naturals Men’s Multivitamin Gummies taste great, according to reviewers. Plus, they don’t skimp on ingredients like vitamin B12 and D to support healthy aging.
Type: Gummies
Cost: $23 for 60 gummies
Dose: Two gummies, daily
Centrum MultiGummies Multi + Omega-3
Best for Heart Health
This multivitamin includes Omega-3 fatty acids, which are important for maintaining heart health and may reduce your risk of cardiovascular disease and stroke, according to the Mayo Clinic. On top of other essential nutrients in Centrum, like vitamin B and zinc, adding omega-3 to your daily multivitamin means you get to skip an extra step in your supplement stack.
Type: Gummies
Cost: $13 for 100 gummies
Dose: Two gummies, daily
Life Extension Bone Restore with Vitamin K2
Best for Bone Health
Life Extension Bone Restore multivitamin contains a total of 700mg of three different types of calcium—calcium carbonate, calcium citrate malate, calcium bisglycinate—for boosted bone health. Plus, vitamins K and D improve the absorption and use of calcium in your body and magnesium, boron, zinc, and silicon may help promote bone health.
Type: Capsule
Cost: $18 for 120 capsules
Dose: 4 capsules, daily
- Vitamin D as a Shield against Aging
- Epigenetic Clock and Leukocyte Telomere Length Are Associated with Vitamin D Status but not with Functional Assessments and Frailty in the Berlin Aging Study II
- Vitamin B12
- Testing and Prescribing Vitamin B12 in Swiss General Practice: A Survey among Physicians
- The Role of Calcium in Human Aging
- Magnesium deficiency and increased inflammation: current perspectives
- Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials
- Zinc in Infection and Inflammation
- Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis
