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Men
Vitamins for men: a sensible UK guide
The short answer
For most men in the UK, the useful list is short. Vitamin D through the darker months is the one with real evidence behind it. Beyond that, a man eating a varied diet needs surprisingly little, a one-daily multivitamin is optional cover, and unlike women, men rarely need an iron supplement at all. Most of what gets sold to men on the promise of energy or performance is doing less than the label suggests.
- Vitamin D in autumn and winter is the one nearly every man should consider.
- Men rarely need iron, because they do not have the monthly losses women do.
- A one-daily is convenient cover for small dietary gaps.
- Ignore anything promising to raise testosterone from a bottle.
Start here
The guides in this section
Does a man need a multivitamin?
Not by default. A man eating reasonably well gets most of what he needs from food. A one-daily is a fair convenience if your diet is patchy or your schedule is chaotic, giving you a modest amount of the everyday vitamins and minerals in one capsule. It provides a baseline of everyday nutrients, no more. It cannot make up for a poor diet, and no capsule replaces sleep, good food and regular movement.
Vitamin D, the one that matters most
Between about October and March the UK sun is too weak for your skin to make vitamin D, so the NHS advises adults consider a daily 10 microgram supplement through autumn and winter. Some men should take it all year: anyone rarely outdoors, who covers their skin, or who has darker skin. Of everything here, vitamin D is the one to act on. Our vitamin D guide has the full dose picture.
Why men rarely need iron
Iron is marketed hard, but most men do not need it. Without the monthly blood loss that women have, men rarely run low, and the UK reference intake reflects it at 8.7 mg a day. Taking iron you do not need is not harmless, because too much iron causes problems. Unless a blood test has shown you are low, an iron supplement is usually the wrong buy for a man.
Omega-3 if you skip fish
Oily fish is the main source of the long-chain omega-3 your body uses, and the guidance is one to two portions a week. If fish is rare in your diet, an omega-3 supplement is a reasonable stand-in, and if you are plant-based, algal oil is the direct plant source. Our omega-3 guide covers what to look for on the label.
What the marketing overpromises
There is a lot of marketing to cut through here. A lot of "men's" products lean on testosterone, energy and performance, and the evidence for a supplement moving any of those in a healthy, well-fed man is thin to none. The claims do not hold up to evidence. A sensible routine covers the small gaps, with vitamin D the clearest benefit.
Where to start
If you want simple, steady cover, a one-daily multivitamin formulated for men is an easy foundation, with vitamin D added through winter. Our range of men's multivitamins is built around that, without the hype. In our men's one-daily, calcium and magnesium contribute to normal energy-yielding metabolism and to normal muscle function, vitamins B6 and B12 to the reduction of tiredness and fatigue, and vitamins C and D, zinc and folate to the normal function of the immune system.
FAQ
Questions people ask
What vitamins should a man take daily?
For most, vitamin D through autumn and winter, and a varied diet. A one-daily is optional cover.
Do men need iron supplements?
Rarely. Men do not have the monthly losses women do, so unless a test shows you are low, iron is usually unnecessary.
Do men's multivitamins boost testosterone?
No supplement reliably raises testosterone in a healthy man, and we do not claim any does.
Is a men's multivitamin worth it?
As convenient cover for a patchy diet, it is reasonable. It is not a substitute for eating well.
Keep reading
Related guides
Read the guide →Do you need a daily multivitamin? A UK guideMost healthy adults eating well need little beyond winter vitamin D. When a daily multivitamin is worth it, when it is not, and what a good one contains.
Read the guide →
The NATURELO nutrition team
Reviewed by Milan Shah, Certificate in Plant-Based Nutrition, T. Colin Campbell Center for Nutrition Studies (eCornell).
This guide is general information, not a substitute for advice from your GP, midwife or pharmacist.
