Best multivitamins for men to take in their 30s to stay fit and healthy, according to an expert

In 2022, Harvard Health Publishing, a consumer health information division of Harvard Medical School, published an article on whether multivitamins make you healthier. I won’t take you through the technicality of this medical piece, but it concluded that multivitamin supplementation is low risk and low cost and helps to fill potential gaps in the diet that people might have.

That’s the whole point of taking multivitamins: to ensure you meet your nutritional needs. Whatever nutritional gaps there might be in your diet, especially for those of us with busy lifestyles or restrictive diets, these supplements are an accompaniment to your food.

Men generally have different supplement requirements compared to women due to physiological differences and varying nutritional needs.

“Men have unique nutritional needs, and sometimes it can be challenging to get all the necessary vitamins and minerals from food alone,” says Shreyansh Chauhan, co-founder of Beautywise–a dermatology-led beauty supplements brand and a nutraceutical expert, who believes multivitamins or ingestible supplements fill that gap as they are consumed to improve skin health, hair health, and overall appearance in men. “These supplements and foods contain specific nutrients, vitamins, and minerals that support skin and hair health from the inside out,” he explains.

The best way to identify if you need to take supplements or multivitamins of any kind is to first ask your doctor if you really need to take a multivitamin and figure out if you have a vitamin deficiency. Next is to get your diet assessed by a nutritionist, especially if you find yourself lacking energy or strength at certain times during the day, or while doing particular tasks or workouts.

Here are 5 best multivitamins for men to take in their 30s to stay fit and healthy

According to Shreyansh Chauhan, these are the best multivitamins for men that can help improve overall health, exponentially.

1. Vitamin D and B12

Vitamin D is essential for bone health, immune function, and mood regulation. B12 supports nerve function, red blood cell production, and energy metabolism. Both vitamins are crucial for overall health, and deficiencies can lead to fatigue, weakness, and increased risk of various health problems.

2. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil supplements, promote heart health by reducing triglycerides and inflammation. They support brain function, mood stability, and joint health. It is also crucial for overall wellness, and supplementation can benefit those with low fish intake or specific health concerns.

3. Proteins and Amino Acids

Protein and amino acid supplements support muscle growth, repair, and recovery after exercise. They aid in maintaining healthy skin, hair, and immune function. Supplementing with protein can be beneficial for athletes, those with increased protein needs, or individuals with certain dietary restrictions.

4. Collagen

According to Chauhan, collagen is a must-have as men may have thinning hair and brittle nails as they age. “Collagen supplements can lessen brittleness and encourage development in hair and nails, making them stronger and healthier,” he says. Collagen is also good for skin elasticity and joint health. They can improve skin hydration, reduce wrinkles and promote joint flexibility. Collagen is essential for overall connective tissue health, and supplementation can benefit those seeking to support these areas of wellness.

5. Vitamin E and C

Vitamin E and C are powerful antioxidants that protect cells from damage, boost immune function, and promote skin health. Vitamin C supports collagen production, wound healing, and iron absorption. Vitamin E helps maintain healthy skin, eyes, and immune function. Supplementation can enhance overall health and well-being.

Three vitamins men should take after their 30s to stay fit and healthy

“As men age, their nutritional needs may change, and certain vitamins and supplements can help support optimal health and vitality after the age of 30,” says Chauhan. With age, your nutrient needs shift too. From boosting immunity to aiding bone health, it can lead you to have an active lifestyle well into the future. According to Chauhan’s these 3 supplements can help you stay fit and healthy post your 30s.

1. Glutathione

Glutathione supplements are important for men post their 30s due to declining natural levels of this powerful antioxidant. Glutathione supports detoxification, immune function, and antioxidant defence against ageing and environmental stressors. Taking Glutathione supplements can help maintain your cellular health, liver function, and overall vitality as you age.

2. Ceramides

Ceramide supplements are vital for men post their 30s to support skin hydration, elasticity, and barrier function. As natural ceramide levels decline with age, these can help combat dryness, wrinkles, and skin ageing. Ceramides promote skin health from within, contributing to getting that youthful appearance instead of getting invasive cosmetic surgeries.

3. Methyl sulfonyl methane

Methyl sulfonyl methane (MSM) supplements are good for joint health, flexibility, and inflammation reduction. MSM provides sulphur, essential for collagen synthesis and connective tissue repair. It helps in maintaining active lifestyles and mitigating age-related joint discomfort, promoting overall mobility and well-being.

Key things to keep in mind when starting to take multivitamins

Before you load up on multivitamins and supplements, the important thing to keep in mind is to first do your own research and not blindly follow your peers. “Supplements are only an addition to your regular regimen; your lifestyle also impacts their benefits and results,” Chauhan points out.

Also, ensure that you buy your multivitamins from a trusted brand that is known for their quality. “To ensure that you're getting the proper quantity of vital nutrients, look for brands that offer precise and well-balanced nutritional formulas,” Chauhan suggests. And lastly, even though you may be consistent with your supplement routine, make sure you get your health checkup done regularly to identify if you even need these pills as and when you change and evolve your lifestyle and dietary habits.