Quick Answer: Best Multivitamins for Men Over 50
- Vitamin D
- Vitamin B6
- Vitamin B12
- Vitamin B9
- Vitamin C
Vitamins play an important role in promoting good health and keeping diseases at bay. They are important for regulating several metabolic processes.
Although a balanced and healthy diet contains essential vitamins, as we age our body undergoes drastic hormonal changes that make it require certain vitamins and nutrients more than before. [1]
Thus, aged people are more vulnerable to developing disorders associated with multivitamin deficiencies if not present in the diet adequately.
Men and women have different vitamin requirements.
Multivitamin deficiency is known to affect the functioning of the reproductive system, eyes, nervous system, and red blood cell production.
It can give rise to osteoporosis, anemia and autoimmune disorders.
In elderly men, multivitamin deficiencies can increase the risk of heart diseases, arthritis, neurodegenerative disorders, and poor reproductive health.
Best Multivitamins for Men over 50
This section enlists the best vitamin supplements essential for men over 50 to overcome multivitamin deficiency and its associated disorders.
Multivitamin supplements are widely available in the market to address deficiencies and each one of them has a unique role to play in the body.
Vitamin D
Vitamin D deficiency is common in aged men.
Aging reduces the efficiency of the skin to synthesize Vitamin D on exposure to sunlight and older people are often likely to stay indoors thereby lacking in sun exposure.
Vitamin D supplements help restore low testosterone levels to normal, maintain bone health, memory and cognition and heart diseases making it a significant vitamin for consumption by men over 50.
Benefit Confidence: High
Vitamin D, popularly known as the sunshine vitamin is unique as it is made by the skin on exposure to sunlight.
Inadequate Vitamin D is known to affect the absorption of other essential nutrients like Calcium and phosphorus and can result in chronic diseases. [2]
Multiple studies have proven that Vitamin D increases testosterone levels in men.
A clinical study conducted by Pilz et al. in 2011 reported that consumption of Vitamin D supplements by men for a period of 1 year significantly increased the total, bioactive and free testosterone levels. [3][4]
Vitamin D protects the heart. According to a clinical study conducted by Framingham, patients with low Vitamin D concentrations were at a 60% higher risk of heart diseases like hypertension as compared to individuals with stable Vitamin D concentrations. [5]
It strengthens bone health and prevents osteoarthritis. Research studies report that Vitamin D helps the body absorb calcium which is necessary for maintaining the bone health.
Hence insufficient amounts of Vitamin D can increase the risk of fractures and falls or even osteoarthritis. [6]
Vitamin D reduces the risk of cognitive decline in the elderly making it an essential dietary supplement to protect cognitive health in men over 50. [7]
Recommended Dosage- Research studies suggest the intake of 83µg (3,332 IU) of Vitamin D supplement daily is recommended for positive results. [8]
It is important to consult your health practitioner before incorporating any Vitamin D supplement in your daily diet as consumption of high doses can be toxic. [9]
Key Precautions – Vitamin D supplements may interact with several medications. For instance, researchers have shown that corticosteroids affect the absorption of calcium which in turn impairs metabolism of Vitamin D.
It is essential to consult your health practitioner if taking any medications before consuming these supplements.
Keeping a gap of a few hours between consumption of Vitamin D supplement and medications is often recommended to prevent interactions. [10]
Vitamin B6
Vitamin B6 depletion is a major cause of concern in the elderly. Vitamin B6 supplements help prevent heart diseases, inflammation, cancer and improve cognitive health.
Benefit Confidence: High
Vitamin B6 is a water-soluble vitamin. It is naturally present in the foods and is available as a dietary supplement.
It is easily absorbed by the body even in high doses and being water-soluble is excreted in the urine.
Thus, it is important to keep Vitamin B6 levels stable to meet body requirements. [11]
Research studies reveal that Elderly men often face rapid Vitamin B6 depletion thereby requiring dietary supplements to meet the body’s requirements. [12]
Besides, they indicate the necessity of Vitamin B6 as a dietary supplement as low levels of the vitamin is known to increase risks of cardiovascular diseases, inflammatory diseases, and cancer. [13]
Friso et al. conducted a study in 2012 and reported that there exists a strong correlation between Vitamin B6 and heart health.
The study showed that deficiency of the vitamin resulted in an increased risk of cardiovascular disease. [14]
Another research study published in The British Journal of Nutrition in 2011 reported the potential of Vitamin B6 to prevent inflammation-related diseases like rheumatoid arthritis and chronic inflammatory bowel diseases when its normal levels are maintained in the body. [15]
According to a study conducted by Malouf and Evans in 2003, Vitamin B6 was found to significantly reduce blood homocysteine levels thereby preventing the risk of cognitive impairment and dementia in the elderly.
The vitamin also helped improve mood and mental function in the patients. [16][17][18]
Recommended dosage- Optimum daily intake of Vitamin B6 varies amongst individuals depending upon the protein intake in the diet.
Studies suggest an intake of 1.75 to 2 mg per day by individuals having a high protein diet and 1.25 to 1.5 per day by individuals have a low protein diet. [19][20][21]
Key Precautions- Researchers have shown that men consuming high doses of Vitamin B6 especially those who smoke on a regular basis are vulnerable to lung cancer. [22] [23]
It is strictly recommended to consult a health practitioner for determining the correct dosage as it may differ for each individual.
Vitamin B12
Vitamin B12 is essential in elderly men. It is reported to prevent risks of neurological dysfunction and dementia, it protects heart health and reproductive health by improving the semen quality and regulating hormones.
It fights harmful inflammation and oxidative damage.
Benefit Confidence- High
Vitamin B12, also called Cobalamin, performs vital functions of the body which include red blood cell production, neurological functions, synthesis of DNA and a cofactor for various essential enzymes.
Like Vitamin B6 it is also a water-soluble vitamin. [24]
Thus, it is highly essential to consume foods and sometimes even dietary supplements to make sure its levels are maintained in the body.
According to researchers, men are more susceptible to Vitamin B12 deficiency as compared to women. [25]
A recent research study published in Biomolecules reported that Vitamin B12 is found to improve semen quality in men by improving the functioning of the reproductive organs, reducing homocysteine toxicity, nitric oxide generation, inflammation and oxidative damage to sperms.
It also increases the sperm count, motility and reduces sperm damage. [26] [27]
Other studies support the findings indicating the possible role of Vitamin B12 in spermatogenesis in men. [28]
Vitamin B12 deficiency is known to affect hematological, cardiovascular and neurological functions. [29]
Vitamin B12 is involved in the metabolism of homocysteine.
Lowering levels of homocysteine prevent the risk of cardiovascular diseases thereby indicating the potential of Vitamin B12 in protecting heart health. [30][31]
According to a research study published in The Journal of International medicine in 2003, Vitamin B12 maintains cognitive function and reduces the risk of dementia in the elderly.
It lowers homocysteine levels and oxidative stress to prevent damage to neurons. [32][33][34]
Recommended dosage-The recommended dietary intake of Vitamin B12 supplements in men is 2.4 mcg daily.
If consuming through natural plant foods the recommended daily intake is 6 mcg for adult men. [35]
Key Precautions- Vitamin B12 can interact with other medications. It is important to consume a health practitioner about the right dosage, safety, and gap required between consumption of Vitamin B12 supplement and your medication.
Although no adverse side effects have been reported even on the consumption of high doses of the vitamin, it is advisable to consult a health practitioner before incorporating any such supplement in the diet daily. [36]
Vitamin B9
Folic acid deficiency is very uncommon. However, Vitamin supplements are known to play in role in vital functions like reducing the toxicity of certain drugs, preventing depression, autism and improving the health of the neurons.
Vitamin B9 also plays a role in preventing erectile dysfunction and promoting the health of the reproductive system.
Benefit confidence- High
Vitamin B9, commonly known as folate or folic acid is an important B vitamin responsible for healthy cell growth and metabolism.
Its deficiency can result in anemia amongst other impairments.
It is common in people suffering from malfunctioning of the liver and kidney, alcohol addiction and digestive problems.
Folate is commonly prescribed to reduce the toxicity of drugs like methotrexate used in psoriasis and arthritis. [37]
Folate deficiency is not very common and occurs only in cases of poor diet, alcoholism or malabsorption.
Folate has found to beneficial in mitigating neurological disorders like Autism and depression.
The possible mechanism of action has been found to be its key role in homocysteine metabolism and neurotransmitter synthesis.
Although males are at a lower risk of depression associated with folate deficiency. [38][39][40][41]
A research study conducted by Karabakan et al. reported the association of Folate deficiency with erectile dysfunction.
The results showed that low folic acid levels in the serum reduced the total testosterone levels and increased severity of erectile dysfunction in men. [42][43]
Recommended dosage- For fortified foods and supplements of Vitamin B12 the recommended dietary intake in 1000 mcg for men over 50. [44]
Key precautions- Research studies have reported the possible association of Folic acid in male infertility.
Folate is known to alter the human sperm when supplemented in high doses. [45][46]
Vitamin C
Vitamin C is an important vitamin and dietary supplements can help improve sperm quality and overall reproductive health, it can also prevent the risk of gout and a highly efficient and safe pain reliever.
Benefit Confidence- Medium
Vitamin C is an essential vitamin as it is a significant anti-oxidant, repairs tissue, skin and bone damage. It promotes healing and also aids in the absorption of iron. [47]
Vitamin supplementation is known to prevent male infertility and improve sperm quality. [48][49]
Elderly men are at an increased risk of Gout, a form of arthritis due to high uric acid levels.
Metabolic research studies have indicated the possible role of Vitamin C in lowering the risk of gout in men by keeping the uric acid levels in check. [50] [51]
Researchers have reported the potential role of Vitamin C supplements as a therapy for acute and chronic pain suffered during arthritis.
It is also found to relieve musculoskeletal, neuropathic and nociceptive pain. Vitamin C is regarded as a safe and effective pain killer. [52]
Vitamin C is also known to reduce the risk of cancers. [53]
Recommended dosage- The recommended dietary intake of Vitamin C is 90 mg per day in men. [54]
Key precautions- High doses of vitamin C can result in the development of kidney stones. Hence high supplement doses should be strictly avoided. [55]
One should consult a health practitioner for the right dosage.
Supplement Stack
The Vitamins mentioned do not interact with one another however they may interact with medications resulting in adverse side effects.
It is recommended to keep large gaps between consuming multivitamins and medications and consult a health practitioner to identify safety and prevent undesirable interactions.
FAQs
What is the Best time of the day to Take Multivitamins?
The best time of the day to take your vitamins is in the morning on an empty stomach. This ensures better absorption. You can eat 30 minutes after consumption of the supplement.[56]
Should I Consume a Multivitamin Daily?
The dosage depends on the degree of vitamin deficiency and body requirements. Hence, it may vary from individual to individual. Some may require a daily intake whereas some monthly. It is recommended to consult a health practitioner to identify the right dosage suited for you.
How long do I Consume Multivitamin to see Positive Results?
Visible results can be seen within 1 year of daily consumption. In severe cases like dementia and cognitive function it may even take up to 6 years to see positive results.
Are there any Adverse Side Effects of Multivitamins?
Multivitamin supplements, when consumed at the recommended dosage, do not cause any harm. However high doses can be toxic and thus it is important to consult your health practitioner before incorporating any daily dose in your diet.
Final Words
Multivitamins help ensure good health and protect from age-related diseases associated with the heart, reproductive organs, and the brain.
Vitamin C, B12, B9, B6, and Vitamin D are playing a significant role in protecting age-related complications in men who are deficient in these vitamins.