Choosing a multivitamin shouldn’t have to be complicated, but with so many options available these days, sorting through the sea of choices can be overwhelming. A natural place to start when narrowing down the selection: your gender.
Though men and women both require the same essential 13 vitamins and minerals for overall health, how much they need may vary.
“Women, for example, tend to be low in iron, zinc, calcium, and vitamin B12, especially if they eat a plant-based diet or avoid meat,” explains Josh Axe, D.N.M., C.N.S, founder of Ancient Nutrition and member of The Vitamin Shoppe Wellness Council. “Meanwhile, selenium and zinc can benefit men’s immune systems and sexual function, including sperm health, so they’re often found in higher levels in men’s multis.”
Here’s the thing: while these differences are real, they’re not the whole story. Your age, diet quality, and individual health situation might actually matter more than gender alone when picking the right multivitamin for you.
Read on to find out more about the differences between men’s and women’s multis, and whether choosing a gender-specific supp will benefit you.
Common Features In Men’s Multivitamins
Male-focused multivitamins are formulated with male-specific nutrient needs in mind, explains The Vitamin Shoppe nutritionist Brittany Michels, R.D.N. “Many age-specific options include minerals and nutrients to support urinary and prostate health,” she adds.
The main goal? Address the unique nutritional gaps men might experience based on their body composition, hormonal profiles, and common health concerns—especially as they age.
Vitamin D
It’s quite common for men, especially older and/or obese men, to be vitamin D deficient, per a study published in The Journal of Clinical Endocrinology & Metabolism. For that reason, you’ll often find vitamin D in men’s multis (especially since it’s not easy to get from food).
“Vitamin D3 is needed to support bone health and healthy immune system function,” says Axe. “Plus, it can play a role in stabilizing your mood.”
What this means for you: If you’re a guy who works indoors most of the day or lives in a northern climate with limited sun exposure during winter months, you’re probably not getting enough vitamin D naturally. Men’s multivitamins typically contain between 1,000-2,000 IU of vitamin D3 to help fill that gap.
Read More: 7 Signs You Have A Vitamin D Deficiency
B vitamins
Research has linked certain B vitamins with increased testosterone levels, which is especially noteworthy for aging men who naturally see a dip over time. Plus, “B12, B6, and B3 serve as essential helpers in the conversion of food to energy, and help the body make red blood cells,” Axe says. B vitamins also support heart health, mental performance, exercise performance and recovery, and more.
Here’s a practical example: if you’re feeling more tired than usual or struggling to recover from workouts, B vitamins might help. They’re like the spark plugs that keep your energy engine running smoothly.
Key B vitamins in men’s formulas:
- B12: Especially important if you’re over 50, since absorption naturally decreases with age
- B6: Supports protein metabolism (crucial if you’re active or trying to build muscle)
- B3 (Niacin): Helps with cardiovascular function
- Folate: While often emphasized for women, men need it too for cell health
Zinc
Men’s multivitamins often contain more zinc than women’s, says The Vitamin Shoppe nutritionist Rebekah Blakely, R.D.N. “Zinc is crucial for a healthy prostate and testosterone production,” she says. While women need just eight milligrams per day, men need 11.
But there’s another reason zinc is so important for guys: it supports sperm health and fertility. If you’re planning to start a family, making sure you’re getting enough zinc is one simple step that might help.
Selenium
This often-overlooked mineral plays a big role in men’s health. Selenium supports immune function and acts as an antioxidant, protecting cells from damage. For men specifically, selenium might support fertility and healthy sperm production.
You’ll typically find selenium in men’s multivitamins at levels around 55-70 mcg—right in the sweet spot of the recommended daily amount.
Amino acids
“Some men’s multis contain an extra amino acid blend to support muscle mass maintenance and recovery,” Blakely says. “It’s not that women don’t need amino acids, as well, but on average, men tend to have higher muscle mass.”
Think of amino acids as the building blocks your muscles use for repair after exercise. If you’re hitting the gym regularly or just trying to maintain muscle as you age, these extras can be helpful.
Lower Iron Content (Or None at All)
Here’s a big one: most men’s multivitamins contain little to no iron. Why? Because men lose far less iron than women (who lose it through menstruation) and can actually accumulate too much iron over time. Excess iron in men can potentially contribute to organ damage, particularly affecting the liver and heart.
If you’re a guy taking a women’s multivitamin, this is the main thing you’d want to watch out for.
Common Features In Women’s Multivitamins
Likewise, female-focused multivitamins are formulated with female-specific nutrient needs in mind, and typically include higher amounts of iron, folate, and calcium.
Women’s bodies go through unique changes throughout life—from monthly menstrual cycles to pregnancy and menopause—and these formulas aim to support those transitions.
Iron
Women are more likely than men to experience iron deficiency, especially if pregnant, suggests research published in American Family Physician. For this reason, women’s multis almost always contain iron. “Women of reproductive age need to be careful to get enough, since the demand for iron increases because of blood loss during menstruation,” says Axe. The mineral is generally considered important for healthy fertility, prenatal and postpartum health, and cognitive health, he adds. (Worth noting: Many women’s multis specifically formulated for older, postmenopausal women eliminate that iron.)
Here’s what iron deficiency looks like: Feeling unusually tired, getting winded easily during exercise, looking pale, or feeling cold when others are comfortable. These are all signs you might not be getting enough iron.
The numbers that matter:
- Women ages 19-50 need about 18 mg of iron daily
- Pregnant women need even more—around 27 mg
- Postmenopausal women (like men) only need about 8 mg
Recent data suggests that at least 10% of menstruating women have iron deficiency anemia, with estimates suggesting up to 25% have milder iron deficiency that still affects energy and wellbeing.
Folate
Women’s multivitamins sometimes contain higher levels of folate (or folic acid), which is a necessary nutrient for pregnancy. Although the RDA for folate is the same for adult women and men (400 micrograms), women’s needs increase during pregnancy (600 micrograms), Blakely points out. “Some women’s multis include extra folate to support unintended pregnancy or so a woman can continue her regular multi rather than switch to a prenatal,” she says. Since folate is a water-soluble B vitamin, the body flushes out what it doesn’t use.
Why this matters even if you’re not planning pregnancy: The CDC recommends all women of childbearing age get adequate folic acid because neural tube defects (which folic acid helps prevent) occur in the very earliest weeks of pregnancy—often before a woman even knows she’s pregnant.
Read More: 6 Nutrients That Support Women’s Fertility
Vitamin B6
While B6 is important for everyone, women’s multivitamins often contain slightly higher amounts because this vitamin might help with hormone balance and PMS symptoms. Some women find that adequate B6 helps with mood changes and bloating around their menstrual cycle.
It’s one of those nutrients that does a lot of background work you might not notice—until you make sure you’re getting enough of it.
Iodine
This important nutrient helps with thyroid issues, which tend to be more common in women than men. Plus, “it is necessary for the ovaries to produce both estrogen and progesterone,” Axe says. “It also helps ensure a healthy pregnancy for Mom and baby by supporting breast and metabolic health, and adds to the nutritional value of breast milk for brain, bone, and muscle development in babies.”
Women need about 150 mcg of iodine daily, and pregnant women need 220 mcg. While iodized salt provides some, many women don’t get enough from food alone—especially if they’re limiting salt intake.
Calcium
Although women’s and men’s calcium needs remain the same for most of life, women over the age of 51 require 200 milligrams more per day, per the National Institutes of Health. “While multivitamins don’t meet daily calcium requirements (it would require way too many pills per serving), women’s multis tend to have higher quantities than men’s,” says The Vitamin Shoppe nutritionist Brittany Michels, R.D.N.
The bone health connection: Women start losing bone density around age 30, and that loss accelerates significantly after menopause when estrogen levels drop. That’s why calcium becomes increasingly important for women as they age.
Women’s multivitamins might contain anywhere from 200-500 mg of calcium, but remember—you’ll still need to get more from your diet or a separate calcium supplement to reach the recommended 1,000-1,200 mg per day.
Vitamin D for Calcium Absorption
Here’s something important: calcium doesn’t work alone. You need vitamin D to actually absorb the calcium you’re taking. That’s why women’s multivitamins pair these two nutrients together. Think of vitamin D as the key that unlocks the door so calcium can do its job strengthening your bones.
Cranberry
You’ll sometimes also find that women’s multivitamins include cranberry extract. This, Blakely explains, is to support a healthy urinary tract system. “Urinary tract infections (UTIs) are more prevalent in women than men, and cranberry helps to create a more acidic environment in the bladder so as to reduce bacterial growth,” she says.
If you’ve ever dealt with recurring UTIs, you know how frustrating they can be. While cranberry extract in a multivitamin isn’t a treatment, it’s one more tool that might help support urinary tract health.
Should Everyone Take Gender-Specific Multis?
Although men- and women-specific multivitamins are customized for these groups, it’s always important to consider your individual needs when shopping for supplements, Michels explains.
“While sex-specific classifications cover a fair majority of the population, they don’t always account for varying spectrums of hormones, chronic conditions, and nutrient needs across all genders, ages, and groups of people,” she says. “Also, just because there’s a sex-specific stamp on your multivitamin doesn’t mean it covers all of your nutrient needs.” Vitamin D, magnesium, calcium, omega-3s, and probiotics may require separate supplementation if you can’t meet your needs through your multi and food alone.
Age Often Matters More Than Gender
Here’s something interesting: as you get older, the differences between men’s and women’s nutritional needs start to look pretty similar. Both men and women over 50 need more vitamin D for bone health, more B12 because absorption decreases with age, and less iron (since women are no longer menstruating and men never needed much to begin with).
So if you’re shopping for your parents or grandparents, an age-specific multivitamin might actually be more important than a gender-specific one.
When It’s Okay to Use the “Wrong” Multivitamin
Let’s say you accidentally grabbed your partner’s multivitamin—is that a problem? For the most part, it’s not a big deal. The biggest concern is iron: men taking women’s multivitamins might get iron they don’t need, and women taking men’s formulas won’t get the iron they do need (if they’re still menstruating).
But if it’s just occasional or you’re past menopause? You’re probably fine.
What About Gender-Neutral Options?
Some multivitamins are formulated to work for everyone, providing moderate amounts of nutrients without the gender-specific tweaks. These can be a good choice if:
- You’re looking for basic nutritional insurance without specific health concerns
- You want one bottle that works for your whole household
- You’re on a budget and want a straightforward option
- You’re not in a high-risk category for deficiencies
Getting Personalized Guidance
If you’re unsure of your individualized needs based on your gender, age, bloodwork and medical history, Michels recommends having a nutrition assessment performed by a qualified professional. You can book a free virtual consultation with any of The Vitamin Shoppe’s nutritionists here.
This is especially helpful if you have specific health conditions, take medications, follow a restricted diet, or just want to make sure you’re not wasting money on nutrients you don’t actually need.
Signs you might benefit from personalized advice:
- You’ve been diagnosed with a nutrient deficiency
- You’re dealing with chronic health issues
- You’re vegetarian, vegan, or follow other dietary restrictions
- You’re pregnant, planning pregnancy, or breastfeeding
- You’re taking medications that might interact with certain vitamins
- You’re over 50 and noticing changes in energy or health
- You just want to make the most informed choice possible
Remember, while multivitamins can fill nutritional gaps, they work best as part of an overall healthy lifestyle that includes a balanced diet, regular movement, good sleep, and stress management. Think of them as insurance, not a replacement for taking care of yourself in other ways.