the best multivitamin for men

Best Multivitamin for Men to Buy in 2024

David Tomen
Author:
David Tomen
15 minute read

best natural multivitamin for men to buyI regularly get asked what multivitamin I personally use and which one I’d recommend.

This post is a detailed response to that question for 2024. And it’s important because you will not find a Top 5 or Top 10 best multivitamins for men here.

I simply cannot in good conscience recommend any other of the hundreds of multis that are on the market. Only the one I currently use.

This after trying many of the top brands over the last 12 years. Including the well-known raw- and whole-food multivitamins available at your local vitamin shop, Whole Foods and online.

Here you’ll find out why I have problems with most other multivitamins on the market.

I reveal some of the deceptive marketing used by these supplement manufacturers. And how many of the poor-quality vitamins and minerals used in some of these multis are cheap substitutes your body cannot use.

Then you’ll learn more about the best multivitamin I’ve ever used. And continue to use in 2024.

The first time I took this multivitamin I actually felt the difference.  That had never happened before when using any other multi.

I’ll tell you how each of the vitamins and minerals in this multi work in your body and brain. Along with links to the science to back it all up.

So stay tuned, and find out why the Performance Lab® NutriGenesis Multi is the best multivitamin for men in 2024.

And if you’re looking for the best Multi for women, you’ll find that here > Multi for women

Why Should Men Use a Multivitamin Supplement?

Men who use a multivitamin often say they take one daily because it’s good health insurance. They “hope” their multi is making up for the nutrients missing in their diet.

Turns out they’re onto something. A survey conducted a few years ago with 4,673 teens aged 12 – 19 years found that <1% ate a healthy diet.[i]

best multivitamin for menAnother study published by the Mayo Clinic found that only 2.7% of the adults surveyed followed a healthy lifestyle. The survey included not eating a healthy diet.[ii]

But the thing is, even if you ate your vegetables, didn’t smoke, drank little alcohol, avoided junk food and exercised regularly, you’d still have a problem trying to maintain optimal health.

Because our fruit, vegetable, and meat products simply do not provide enough of the vitamins and minerals you need to support a healthy body and brain.

I’ve written extensively on this subject over the last few years. Here’s an example …

The US Department of Agriculture has recorded the nutrient density of various fruit and vegetable crops since the early 1900’s. And the statistics are downright scary.

A medium-size apple grown today has literally a fraction of the vitamins and minerals compared to an apple grown in 1914. And this drop in nutrient content has been a problem with most fruits and vegetables over the last few decades.[iii]

It’s even more critical to get optimal amounts of the vitamins and minerals daily if you are dealing with chronic health problems.

And if you’re committed to improving your health, in competitive sports, dieting, or simply interested in biohacking your system for better performance – your body and brain require the help of a high-quality multivitamin.

best organic multivitamin for menDo Men Really Need a Multivitamin in 2024?

It’s true that supplements will not make up for poor eating habits and an unhealthy lifestyle. But using a multivitamin can make a healthy diet even better.[iv]

In the previous section you saw that even the healthiest diets are challenged getting all the vitamins and minerals you need.

But let’s take a minute, and look at how optimal levels of these nutrients affect your day-to-day health.

Testosterone – Healthy levels of free and total testosterone help you feel like a man. Particularly when in balance with the other sex hormones like DHT and estrogen.

You need optimal amounts of Vitamin D, Vitamin B5, calcium, magnesium, zinc, and boron to make the testosterone you need.

Antioxidants – A well-functioning immune system is required to keep inflammation, oxidative stress and free radicals in check. Shielding you from whatever bug or virus that is going around. And keeping age-related neurodegenerative disease at bay.

For a healthy immune system, you need optimal daily doses of Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B2, Zinc, Selenium, Copper, and Manganese.

Energy – Nothing puts a damper on your day like fatigue. Running out of energy at any time of the day should be unacceptable. Family, friends and co-workers depend on you. And you depend on you.

For energy metabolism you must get your daily dose of each of the B-Vitamins, iron, iodine, magnesium, copper, manganese, chromium, and molybdenum.

Cognition and mood – As a man, you recognize how important it is to be able to think on your feet. Quick learning and memory make life easier. Less anxiety and a good mood make for a better day.

And to support cognition and mood you need optimal amounts of each of the B-Vitamins, Vitamin C, Vitamin E, calcium, iron, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, inositol, and vanadium.

Heart – you know the feeling when your heart is beating normally, you feel full of energy and healthy, and your blood pressure is down. And if you’ve never thought of this before, count yourself lucky.

Because as you get older, things become more of a challenge. Keeping blood pressure under control or warding off a family history of heart disease and/or failure becomes paramount.

For optimal cardiovascular health you need the right daily dose of Vitamin, C, Vitamin E, the B-Vitamins, calcium, iron, magnesium, copper, manganese, chromium, and vanadium.

Looking great Sporting healthy looking hair, skin and nails tells the world how you feel inside. Call it a barometer of good health.

the best multivitamin for menBut spending your hard-earned cash on cosmetics will only help make you look good. The nutrients required for a healthy complexion, great hair and healthy-looking nails and eyes will help you look AND feel good.

For healthy hair, skin and nails you require optimal daily doses of Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B3, Vitamin B7, Vitamin B9, Inositol, Vanadium, and Boron.

I could go on, but I think by now you’re getting the picture.

Are you absolutely sure you ate enough seafood this week to get your optimal dose of iodine?

Was your plate loaded twice every day with green leafy vegetables, nuts, seeds and whole grains to get optimal doses of magnesium, all the B-Vitamins, boron, chromium, copper, potassium and Vitamin K?

I know mine isn’t. And it’s likely why I felt so damn good the first day I tried this new multivitamin/mineral supplement by Performance Lab®.

Best Multivitamin for Men in 2024

Now that we’ve established that men should use a daily multivitamin – which one do you get?

It turns out there are very few raw- and whole-food supplement makers who produce a decent high-quality multivitamin.

I’ve tried many of them, and some are good. These whole-food multivitamins contain the right form and often the right dose of each vitamin and mineral.

multivitamin-raw-fruit-vegetable-powders
“Fairy Dusting” of fruit & veggie powders – wasted capsule space

But all of them add unnecessary ingredients.

Like a ‘fairy dusting’ of organic fruit and vegetable powders to make it look more like a “whole-food” multi. This adds zero benefit other than fill up the capsule. But it looks good in advertising.

Or you come across a few mgs of CoQ10 in a form your body cannot use. But the manufacturer will market and sell it as a “heart healthy” multi.

Or a few mgs of choline bitartrate and sell it as optimized for cognition. Any experienced neurohacker knows a few milligrams of this form of choline is useless. But it looks good on the label.

Here’s a better idea – how about a simple, pure, bioactive multivitamin that supplies optimal amounts of each of the vitamins and minerals your body and brain need to thrive every day.

The best multivitamin for men in 2024 without question is the Performance Lab® NutriGenesis Multi for men.

And here’s what’s in this Multi for men

Performance Lab® NutriGenesis Multi for Men Ingredients

Vitamin A  600 mcg – for memory formation, quick thinking, brain cell health, vision, your immune system, protein synthesis, tissue repair, bones and is a potent antioxidant

Performance Lab NutriGenesis Multi for menVitamin C 60 mg – supports your immune system, heart health, neurotransmitter synthesis, and helps in collagen formation for bone, skin, joint, muscle and gum health, and contributes to blood circulation

Vitamin D3  25 mcg – required for neurotransmitter synthesis[v], gene expression, neuroplasticity for memory, mood[vi], protects DNA and prevents telomere shortening, testosterone synthesis, protein synthesis, your immune system and bones

Vitamin E  20 mg – your most abundant and bioavailable antioxidant protection against oxidative stress and free radicals, immune system, heart health, tissue repair, and great looking hair, skin and nails

Vitamin K1 + K2 100 mcg – named after the German word ‘koagulation’[vii], contributes to myelin synthesis, proteins involved in apoptosis, mitogenesis, neurogenesis and glial cell growth, heart and blood health, bones and joints

Vitamin B1 8 mg – involved in the KREBs cycle that makes ATP in mitochondria for energy, and cofactor in the synthesis of acetylcholine, glutamate and GABA

Vitamin B2 4 mg – part of ATP production in mitochondria for energy and prevent migraines, converting tryptophan to Vitamin B3 (niacin), and Vitamins B6 and Vitamin A into forms your body can use, red blood cell formation, cell growth, and is an antioxidant

Vitamin B3 20 mg – for healthy blood flow, testosterone synthesis[viii], protein and fat metabolism, great looking skin, antioxidant[ix], BDNF and human growth hormone, and stimulates the production of neurotransmitters for better learning, memory, cognition, recall and mood.[x]

Vitamin B5 20 mg – at the heart of the KREBs cycle and electron transport chain needed energy metabolism, testosterone production, heart health, and the synthesis of neurotransmitters for reducing stress, anxiety and depression

Vitamin B6 4 mg – required for the synthesis of dopamine, epinephrine, GABA, melatonin, norepinephrine, and serotonin,[xi] to regulate homocysteine, immune function, gene transcription and expression, blood cell formation, oxygen transport, and blood sugar

Vitamin B7  300 mcg – required for energy metabolism, the synthesis and release of neurotransmitters, myelin formation[xii], white blood cell development, immune system, gene expression, DNA structure, great looking hair, skin and nails, muscle coordination, learning, memory and mood[xiii]

Vitamin B9   668 mcg – needed for DNA and RNA synthesis, gene expression, amino acid synthesis, myelin, all major neurotransmitter creation, and cell creation

Vitamin B12 50 mcg – required for DNA and RNA synthesis, all major neurotransmitters, myelin, regulate homocysteine, and heart health for alertness, cognition, memory, mood and overall good health

Calcium 18 mg – needed for healthy bones, joints, muscles, heart, storing and retrieving memory, testosterone and estradiol control[xiv]

Iron 2 mg – a required cofactor in the synthesis of neurotransmitters and myelin, to make DNA, essential for lipid and brain-energy metabolism, regulating dopamine, serotonin transporter density, and norepinephrine uptake 

Iodine 150 mcg – required for the production of thyroid hormones, gene expression, energy metabolism, synthesis and use of GABA,[xv] dopamine release, and acetylcholine synthesis[xvi]

Magnesium 17 mg – needed for DNA and RNA synthesis, neurotransmitter flow, energy metabolism, synaptic plasticity,[xvii] testosterone production, muscle relaxation, blood sugar control, heart health, and strong bones

Zinc  15 mg – for protein synthesis, regulate signaling cascades, gene transcription, neurotransmitter transport, DNA repair and synthesis, methylation, anti-inflammatory, protects against toxic copper levels,[xviii] testosterone production, and vision health

Selenium 125 mcg – needed for thyroid hormone synthesis, catecholamine activation, dopamine pathways, acetylcholine transmission, support your immune system, and is an antioxidant[xix]

Copper 1.5 mg – required for blood vessel and myelin creation,[xx] synapses, ATP synthesis, preventing free radical damage, for neuron and glial cell respiration, vision health, heart health, assists antioxidant use, and supports your immune system

Manganese 2 mg – for bone formation, energy metabolism, blood sugar regulation, calcium absorption, neuron and glial cell function, neurotransmitter synthesis, healthy blood-brain barrier, and brain and spinal cord repair

Chromium 120 mcg – improves insulin sensitivity and blood sugar regulation, energy metabolism, and weight management

Molybdenum 75 mcg – an enzyme cofactor for energy metabolism, and purine metabolism which are components of DNA, RNA, ATP, cAMP, NADH and Coenzyme A, converts toxins to a harmless acid and hydrogen peroxide to be expelled by your kidneys, and prevents and detoxes DNA mutations,[xxi]

Potassium 33 mcg – is an essential mineral for life itself, controls voltage inside and outside of cells, for nerve impulse transmission and muscle contraction, “action potential” within neurons, and your brain’s use of serotonin

Inositol 25 mg – helps control blood sugar,[xxiii] reduces inflammation, regulates cell volume and signaling pathways, assists in DNA repair,[xxiv] and is a secondary messenger of serotonin which helps relieve anxiety and depression.[xxv]

Vanadium 10 mcg – regulates blood sugar, blood pressure and cholesterol which supports heart health, and is neuroprotective[xxvi]

Boron  1 mg essential for bone growth and maintenance, increases the half-life and bioavailability of testosterone, estrogen and Vitamin D, reduces inflammation and free radicals, and is a required cofactor in the synthesis of all the major neurotransmitters[xxvii]

For more on how each of these vitamins and minerals work, see my posts on:

13 Vitamins Essential for the Optimized Brain

13 Minerals Essential for the Optimized Brain

Other Ingredients

The only “other ingredients” in the Performance Lab® NutriGenesis Multi for men are NutriCaps® Pullulan capsules made from fermented tapioca.

Performance Lab NutriGenesis Multi for men - Supplement FactsThat’s it. Nothing else but NutriGenesis® lab grown vitamins and minerals that are identical to what you’d get from real, organic food.

This is a big deal.

Because as I mentioned earlier, most multivitamin supplement manufacturers like to waste capsule space with ‘fairy dust’ amounts of whole-food fruit and vegetable powders.

Or tiny amounts of single nootropics like CoQ10, choline, maca, tea leaf, Ginkgo, ginger, Zeaxanthin and others.

I suppose it looks good in their advertising. But it does nothing for you. Zero. Zip. There’s not enough of any of these nootropics to be effective.

Many of these multivitamins also include toxic ingredients like; silicon dioxide, vegetable stearate, silica, magnesium sulfate, hydrogenated palm oil, polyethylene glycol, Yellow #6 and others. Even in multis made for kids!

These ingredients are used for color, odor control, anti-clumping agents, preservatives, and flow agents so the powder doesn’t stick to encapsulation machines.

The problem is they’re toxic. And can suppress your immune system,[xxviii] cause mitochondrial dysfunction, damage brain cells, cause oxidation stress,[xxix] and who knows what else.

By comparison, the Performance Lab® NutriGenesis Multi contains no “other ingredients”. Just pure, clean nutrients your body recognizes as food and can use.

Where to Buy Performance Lab® NutriGenesis Multi for men

This multivitamin for men is available exclusively from the manufacturer’s website here > Performance Lab® NutriGenesis Multi for men

Price for this Multi

Pricing options for the Performance Lab® NutriGenesis Multi for men in 2024 is very competitively priced:

  • 1 Box – 120 capsules for 30 doses – $49  (+ shipping)
  • 2 Boxes – 240 capsules for 60 doses – $98 (+ shipping)
  • 3 + 1 boxes – 480 capsules for 120 doses – $147 (Get 1 FREE + free shipping)

Recommended dosage is 4-capsules twice per day which is one box for a month’s supply.

The company ships worldwide from the USA or the UK and to most countries. Check their FAQ page for a detailed list.

Potency and Safety

The Performance Lab® NutriGenesis Multi for men is designed to be taken daily and for the long-term.

No cycling or issues with tolerance. And dosages are based on clinical studies for what your body needs and not the government mandated RDA. It’s safe to use daily for the rest of your life.

I’ve been using this Multi for men daily for over 5 years and have found the benefits are felt especially if used every day.

This multi is all-natural and pure with no toxic additives.

Best Multivitamin – 2024

This multivitamin/mineral supplement is your base. And should be considered the foundation for everything else you’re doing to enhance performance.

Used daily, this multi ensures you’re getting the essential vitamins and minerals your body and brain require. The same type and level of nutrients that was once available in your food supply.

If you spent time with the ingredient list earlier in this review, you may have noticed – this Multi for men covers everything required for a healthy male body and brain.

This multivitamin supports muscle growth, sex hormones, blood supply and flow, cognition, physical appearance, your immune system, weight maintenance, and more.

I’ve tried many of the other raw- and whole-food multis for men and used them for years before this multi came along.

I’ve used this Performance Lab® NutriGenesis Multi for men every day for over 4 years. And I know based on how I feel and perform that this is the best multivitamin for men on the planet.

Get and try: Performance Lab® NutriGenesis Multi for men, or read my full review here.

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

[i] Shay C.M., Ning H., Daniels S.R., Rooks C.R., Gidding S.S., Lloyd-Jones D.M. “Status of cardiovascular health in US adolescents: prevalence estimates from the National Health and Nutrition Examination Surveys (NHANES) 2005-2010.” Circulation. 2013 Apr 2;127(13):1369-76. (source)

[ii] Loprinzi P.D., Branscum A., Hanks J., Smit E. “Healthy Lifestyle Characteristics and their Joint Association With Cardiovascular Disease Biomarkers in US Adults” Mayo Clinic Proceedings April 2016 Volume 91, Issue 4, Pages 432–442 (source)

[iii] Davis D.R., Epp M.D., Riordan H.D. “Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999” Journal of the American College of Nutrition Volume 23, 2004 – Issue 6 (source)

[iv] Carroll D., Ring C., Suter M., Willemsen G. “The effects of an oral multivitamin combination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial.” Psychopharmacology (Berlin). 2000 Jun;150(2):220-5. (source)

[v] Jiang P., Zhang L.H., Cai H.L., Li H.D., Liu Y.P., Tang M.M., Dang R.L., Zhu W.Y., Xue Y., He X. “Neurochemical effects of chronic administration of calcitriol in rats.” Nutrients. 2014 Dec 22;6(12):6048-59 (source)

[vi] Fernandes de Abreu D.A., Eyles D., Féron F. “Vitamin D, a neuro-immunomodulator: implications for neurodegenerative and autoimmune diseases.” Psycho-neuroendocrinology. 2009 Dec;34 Supplement 1:S265-77. (source)

[vii] Matsuzaka R., Tanaka H., Fukuda M., Aoki M., Tsuji Y., Kondoh H. “Relationship between vitamin K dependent coagulation factors and anticoagulants (protein C and protein S) in neonatal vitamin K deficiency.” Archives of Disease in Childhood. 1993 Mar; 68(3 Spec No): 297–302. (source)

[viii] Shomali T., Taherianfard M., Dalvand M., Namazi F. “Effect of pharmacological doses of niacin on testicular structure and function in normal and diabetic rats.” Andrologia 2018 Dec;50(10):e13142 (source)

[ix] Ying W. “NAD+ and NADH in neuronal death.” Journal of Neuroimmune Pharmacology. 2007 Sep;2(3):270-5. (source)

[x] Swerdlow R.H. “Is NADH effective in the treatment of Parkinson’s disease?” Drugs Aging. 1998 Oct;13(4):263-8. (source)

[xi] Clayton P.T. “B6-responsive disorders: a model of vitamin dependency.” Journal of Inherited Metabolic Disease. 2006 Apr-Jun;29(2-3):317-26. (source)

[xii] Desai S., Ganesan K., Hegde A. “Biotinidase deficiency: a reversible metabolic encephalopathy. Neuroimaging and MR spectroscopic findings in a series of four patients.” Pediatric Radiology. 2008 Aug;38(8):848-56. (source)

[xiii] Yang Y., Li C., Qi Z. “Spinal Cord Demyelination Associated with Biotinidase Deficiency in 3 Chinese Patients” Journal of Child Neurology Vol 22, Issue 2, 2007 (source)

[xiv] Cinar V., Baltaci A.K., Mogulkoc R., Kilic M. “Testosterone levels in athletes at rest and exhaustion: effects of calcium supplementation.” Biological Trace Elements Research. 2009 Summer;129(1-3):65-9. (source)

[xv] Wiens S.C., Trudeau V.L. “Thyroid hormone and gamma-aminobutyric acid (GABA) interactions in neuroendocrine systems.” Comparative Biochemistry and Physiology. Part A Molecular and Integrative Physiology. 2006 Jul;144(3):332-44 (source)

[xvi] Wang N., Cai Y., Wang F., Zeng X., Jia X., Tao F., Zhu D. “Effects of thyroxin and donepezil on hippocampal acetylcholine content and syntaxin-1 and munc-18 expression in adult rats with hypothyroidism.” Experimental and Therapeutic Medicine. 2014 Mar;7(3):529-536. (source)

[xvii] Wang D., Jacobs S.A., Tsien J.Z. “Targeting the NMDA receptor subunit NR2B for treating or preventing age-related memory decline.” Expert Opinion on Therapeutic Targets. 2014 Oct;18(10):1121-30. (source)

[xviii] Brewer G.J., Kaur S. “Zinc Deficiency and Zinc Therapy Efficacy with Reduction of Serum Free Copper in Alzheimer’s Disease” International Journal of Alzheimer’s Disease. 2013; 2013: 586365. (source)

[xix] Solovyev N.D. “Importance of selenium and selenoprotein for brain function: From antioxidant protection to neuronal signaling.” Journal of Inorganic Biochemistry 2015 Dec;153:1-12. (source)

[xx] Turnlund J.R. “Human whole-body copper metabolism.” American Journal of Clinical Nutrition. 1998 May; 67(5 Suppl):960S-964S. (source)

[xxi] Plitzko B., Ott G., Reichmann D., Henderson C.J., Wolf C.R., Mendel R., Bittner F., Clement B., Havemeyer A. “The involvement of mitochondrial amidoxime reducing components 1 and 2 and mitochondrial cytochrome b5 in N-reductive metabolism in human cells.” Journal of Biological Chemistry. 2013 Jul 12;288(28):20228-37. (source)

[xxii] Seeman E., “Strontium ranelate: vertebral and non-vertebral fracture risk reduction.” Current Opinion in Rheumatology. 2006 Jun;18 Suppl 1:S17-20. (source)

[xxiii] Maeba R., Hara H., Ishikawa H., Hayashi S., Yoshimura N., Kusano J., Takeoka Y., Yasuda D., Okazaki T., Kinoshita M., Teramoto T. “Myo-inositol treatment increases serum plasmalogens and decreases small dense LDL, particularly in hyperlipidemic subjects with metabolic syndrome.” Journal of Nutritional Science and Vitaminology (Tokyo). 2008 Jun;54(3):196-202. (source)

[xxiv] Fisher S.K., Novak J.E., Agranoff B.W. “Inositol and higher inositol phosphates in neural tissues: homeostasis, metabolism and functional significance.” Journal of Neurochemistry. 2002 Aug;82(4):736-54. (source)

[xxv] Gianfranco C., Vittorio U., Silvia B., Francesco D. “Myo-inositol in the treatment of premenstrual dysphoric disorder.” Human Psychopharmacology. 2011 Oct;26(7):526-30. (source)

[xxvi] Gruzewska K., Michno A., Pawelczyk R., Bielarczyk H. “Essentiality and Toxicity of Vanadium supplements in health and pathology” Journal of Physiology and Pharmacology 2014, 65, 5, 603-611 (source)

[xxvii] Pizzorno L. “Nothing Boring About Boron” Integrative Medicine 2015 Aug; 14(4): 35–48. (source)

[xxviii] Tebbey P.W., Buttke T.M. “Molecular basis for the immunosuppressive action of stearic acid on T cells.” Immunology 1990 Jul; 70(3): 379–386. (source)

[xxix] Huerta-García E., Pérez-Arizti J.A., Márquez-Ramírez S.G., Delgado-Buenrostro N.L., Chirino Y.I., Iglesias G.G., López-Marure R. “Titanium dioxide nanoparticles induce strong oxidative stress and mitochondrial damage in glial cells.” Free Radical Biological Medicine. 2014 Aug;73:84-94 (source)

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Join The Discussion - 51 comments

RYAN SMITH
March 19, 2023

Another great article. Thank k you
I was thinking of supplementing with BulkSupplements Inositol Powder. Because of your article on brain fog ( which is one of the symptoms im having) and the benifits it can have with sleep. Would the inositol in this Multi be enough to skip the powder? If so, would taking it before bed be helpful for sleep?

    David Tomen
    March 20, 2023

    Ryan, to get the nootropic benefits of Inositol I suggest using a separate Inositol supplement. The one that provides the most nootropic benefit is Myo-Inositol.

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