After 40, a lot of men start wondering whether they should be taking a multivitamin. The evidence is more mixed than the supplement aisle suggests. Here's what the research says, which nutrients are worth asking your doctor about, and where whole foods fit in.
What the biggest multivitamin study found
A 2024 study followed 390,124 generally healthy US adults for more than 20 years. Taking a multivitamin every day was not linked to living longer. (Loftfield et al., JAMA Network Open, 2024.) That doesn't mean no one needs a supplement. It means a daily tablet isn't a shortcut to better health for most healthy people.
Nutrients worth asking your doctor about
Vitamin B12
B12 in food is bound to protein, and the stomach needs acid to release it. Some older adults absorb less B12 from food as a result. (Hughes et al., Annals of Clinical Biochemistry, 2013.) If you're over 50, follow a mostly plant-based diet, or take medicines that reduce stomach acid, ask your GP whether a B12 blood test makes sense.
Zinc
Zinc is found in meat, seafood (especially oysters), dairy, legumes and wholegrains. Most men who eat a varied diet get enough. High-dose zinc supplements can interfere with copper absorption, so don't take them long term without advice.
Choline
Choline is an essential nutrient found in eggs, liver, meat, fish and some legumes. Many multivitamins contain little or none. (Zeisel and da Costa, Nutrition Reviews, 2009.) Eggs are the easiest everyday source.
A whole-food approach
For most men, the basics do more than any tablet: plenty of vegetables, enough protein, regular fish, wholegrains, less alcohol, good sleep and regular exercise. Then, if a blood test shows a gap, treat that specific gap with your doctor's advice.
Where our products fit
Our Organic Chicken Liver Capsules are one ingredient: certified organic chicken liver, gently dried. They're a convenient way to add liver to your week if you won't cook it. They aren't a replacement for medical advice or for treating a diagnosed deficiency. Our bone broth is a simple, savoury way to add a warm, protein-containing drink to your day.
Liver is naturally high in vitamin A. If you are pregnant, planning a pregnancy, breastfeeding, taking medication or managing a health condition, talk to your doctor before taking liver products.
Frequently asked questions
Should a man over 40 take a multivitamin?
Not necessarily. The largest study found no longevity benefit for healthy adults. Talk to your GP, who can check for specific gaps.
Which nutrients are most often low in older men?
B12 absorption can drop with age, especially in people with low stomach acid. A blood test is the only way to know your levels.
Do chicken liver capsules replace a multivitamin?
No. They're a whole food in a convenient form, not a treatment for any deficiency.
References
- Hughes CF, Ward M, Hoey L, McNulty H. Vitamin B12 and ageing: current issues and interaction with folate. Annals of Clinical Biochemistry. 2013;50(4):315–329.
- Loftfield E et al. Multivitamin use and mortality risk in 3 prospective US cohorts. JAMA Network Open. 2024;7(6):e2418729.
- Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutrition Reviews. 2009;67(11):615–623.
