Are men’s multivitamins worth it?

Let’s be real, taking a men’s multivitamin isn’t going to be your ticket to perfect health. At best, it might just be a very thin layer of icing on the cake.

Hear me out.

The idea of popping a daily multivitamin is appealing — they’re marketed as a simple way to improve your nutrition. While they may seem like a sensible safeguard, large observational studies show they offer little to no benefit in preventing chronic diseases like cardiovascular disease, cancer or cognitive decline in otherwise healthy adults.

What is in a men’s multivitamin?

Men’s multivitamins offer just a sprinkle of nutrients, often well below therapeutic levels. There isn’t enough room to add optimal doses of every nutrient your body needs into one single tablet. So, they are no substitute for wholesome, nutritious food.

Multivitamins promise to be a nutritional safety net, covering all bases and providing a little bit of everything. Typically, they contain a mix of 13 essential vitamins (A, Bs, C, D and E) alongside 15 essential minerals, including zinc, magnesium, iron, selenium and iodine. The exact formula varies widely between brands — and often between men’s and women’s versions — with some adding additional ingredients like ginseng or saw palmetto for energy, vitality and prostate health.

Spoiler alert: those extras are often more marketing than health-promoting. But for men, those additions are often the main selling point – even if the science doesn’t quite stack up.

More isn’t always better

When it comes to nutrition, it’s easy to fall into the trap of thinking that more is better. More vitamins, more minerals, more supplements equal better health. But that’s not necessarily true. While some vitamins and minerals are stored in the body, others are flushed out when there’s an oversupply — it’s a recipe for expensive wee. Meanwhile, taking unnecessary supplements can do more harm than good. Specific nutrients, such as vitamin A or iron, can accumulate in the body and lead to toxicity if consumed in excessive amounts. Symptoms of vitamin A toxicity include blurred vision or blindness, headaches, fatigue, dry skin and organ damage. Plus, high doses of vitamin E have been linked with prostate cancer in men over 45.

Common gaps in men’s diets

Many Australian men fall short on several key nutrients. Fibre is a big one — it’s not just important for digestion. Fibre helps manage satiety, regulate blood sugar levels and it helps feed the bacteria in your gut. Calcium and magnesium are often lacking, particularly in men who avoid dairy. Long-chain omega-3 fats, found in oily fish, are another nutrient Aussie men don’t get enough. These nutrients are all important for health and most multivitamins won’t come close to delivering enough.

Why food should come first

When it comes to nutrition, food should always be the first port of call. Whole foods aren’t just vehicles for vitamins and minerals; they’re complex packages of fibre, antioxidants and other bioactive compounds that work together to promote good health.

Let’s shine a spotlight on dairy to best highlight this. Dairy foods (e.g. milk, cheese and yoghurt) pack a serious nutritional punch. They deliver over 10 essential nutrients that support everything from muscle function and the nervous system to energy levels and bone health. Think of them as a nutritional all-rounder. More specifically, dairy is a good source of vitamins A, B1 and B12, along with calcium, potassium, magnesium, zinc, phosphorus, protein and low-GI carbs. While you may get the same vitamins and minerals in varying amounts from a multivitamin, it’s much more satisfying to consume a whole food.

Relying on a men’s multivitamin instead of eating a well-balanced diet is like using a Band-Aid when you really need stitches — it might cover the problem, but it won’t solve it. A balanced diet built around the five core food groups is far more effective (and delicious) than nutrients in pill form. It’s not just about what nutrients you’re getting, but how they’re delivered, and in the case of food, nature has got the delivery system down to a fine art.

When a multivitamin or specific supplement does make sense

While food should always be prioritised, there are times when a specific supplement can be beneficial. If you’ve been diagnosed with a deficiency, such as iron, vitamin D, or B12 — a supplement can help fast-track your recovery and bring your levels back into the healthy range. Similarly, if you’re following a restrictive diet (such as vegan), have increased nutritional needs due to a health condition, or are simply struggling to meet your requirements through food alone, the right supplement can offer targeted support.

Emerging research suggests that zinc, selenium and folate play a role in enhancing male fertility. Therefore, if you’re in the planning stages of conception, taking a fertility-specific multivitamin may complement a nutritious and well-balanced diet.

Nevertheless, multivitamins are not a fix-all, but they can act as a nutritional insurance policy when your diet isn’t quite hitting the mark. The key is to choose wisely and use them with purpose. It’s also important to check in with a GP or an Accredited Practising Dietitian before adding anything new to your routine.

It’s also important to note that some nutrients don’t always play nicely with one another – some can compete for absorption (such as calcium and iron). That’s why more isn’t always better, so a daily multivitamin might not deliver the desired result.

The bottom line

Multivitamins can play a supporting role, but they’re not the star player. Overall nutritional health comes from the food on your plate.

For most men, focusing on whole foods from across the five core food groups will do far more for your long-term health than relying on a multivitamin tablet. Yes, there are times when a supplement is necessary, especially if you’ve been diagnosed with a deficiency. However, they should be used strategically and under the guidance of a medical professional.

Good nutrition is achieved with balanced meals and consistency. So, before you reach for that multivitamin, ask yourself: what nutrients are missing from my diet and can I fix it with food first? Chances are your body, tastebuds and wallet will thank you.