Multivitamins for Men vs. Women: What’s the Difference?

You’ve seen men’s multivitamins and women’s multivitamins sitting next to each other on the shelf, but what’s the difference? Multivitamins for men and women are specially formulated for the nutritional needs of each sex. Multivitamin benefits are also tailored to life stage, as nutrient needs for men and women can differ at various life stages; for example, women tend to require higher levels of iron and folate in their daily diets during their reproductive years. Let’s dive into the specifics of how these multivitamins target your unique needs.^†

Do Men and Women Really Need Different Multivitamins?

Yes. Women and men have different nutritional needs due to differences in body composition, hormone levels, and life stage demands, which is why many multivitamins are formulated specifically for each sex.

So, does that mean men need vitamins women don’t, and vice versa? No, men and women both need all 13 essential vitamins and 16 minerals, but the amounts of specific nutrients required are influenced by factors such as reproductive physiology, bone density needs, and age-related changes.

Men's and women’s multivitamins share a common foundation of essential vitamins and minerals but emphasize different nutrients and provide them in different amounts. Some multivitamins may exclude certain nutrients if supplementation is not recommended for a specific gender or life stage. For example, iron is commonly excluded from multivitamins formulated for men and women over 50.

Key Differences Between Men’s and Women’s Multivitamins

Men’s and women’s multivitamins include many of the same nutrients, but there are a few key differences. These differences are largely in iron content, nutrient composition to match life-stage needs, and the emphasis on different nutrients for different benefits. Some Multivitamins are formulated for adults over 50. Let’s explore these key differences to help you find the right formulation for your needs.

Iron Content: The Most Significant Difference

The most notable difference between men's vs. women's multis is the amount of iron they contain. Women have considerably higher iron needs than men during their reproductive years (under 50), due to the monthly blood loss during menstruation.[1] This is why  multivitamins for women under 50 usually include a daily source of iron, as iron is vital for red blood cell formation. Nature Made® Women’s Multi Tablets provide 18 mg of iron per serving, which is 100% of the Daily Value.^†

Women’s iron needs decrease when menstruation ceases, so women over 50 generally no longer need supplemental iron at the same level as younger women.[1] Our Women’s Multi 50+ Tablets do not contain iron. If you are over 50, it is recommended that you take a multivitamin without iron unless your healthcare practitioner has suggested otherwise.^†

Multivitamins for men at any age generally contain no iron, as men are less likely to be iron deficient, and accumulating excess iron can be problematic.[1,2] Neither Men's Multi Tablets nor Men's Multi 50+ Tablets contain iron.^†

While these are general guidelines, it is always best to consult with your primary healthcare practitioner before adding an iron supplement, as individual needs may vary.

Life Stage Needs: How Biology and Age Shape Nutrient Priorities

Many things about our lives change as we age. Priorities. Responsibilities. It’s no wonder nutrient needs are included in that change as well. Multivitamins for men and women are formulated to align with the nutrient priorities of different life stages, driven by biological differences.

While we’ve gone over the changing iron needs above, women of childbearing age also need more folate (in the form of folic acid) to support reproductive health. Folate plays a critical role in the proper development of the baby’s nervous system and is recommended to be supplemented by all women of childbearing age, as it is essential during the early stages of pregnancy before some women may know they are pregnant.[3] However 17% of women of childbearing age do not consume enough folate in their diet.[4] Women who consume healthful diets with adequate folate/folic acid may reduce the risk of having a child with brain or spinal cord birth defects.^†

Calcium is a nutrient that women need more of throughout their lives, as it is essential in supporting bone health, especially as bone density can change significantly after menopause.^†

What vitamins do women need? Women’s multivitamins tend to put more emphasis on folic acid and calcium for these reasons. Nature Made Women’s Multivitamin Tablets include 250 mg of calcium to help support your daily needs, and 600 mcg of folic acid, over 100% of your daily needs.^†

What vitamins do men need? Men’s multivitamins tend to focus on different areas. Emphasizing nutrients that support muscle health and metabolism, these multivitamins are formulated to support men’s specific needs. These formulations often include magnesium, which supports nerve, muscle, heart, and bone health and helps convert food into cellular energy.^†

Our Men's Multivitamin Tablets also include 100% of your daily zinc requirements, an essential mineral that helps support the immune system and is vital for normal growth and development.^†

Vitamin D is an essential nutrient for both men and women, supporting bone, teeth, muscle and immune health and helping the body absorb more calcium from food.^†

Nutrient Emphasis: What’s Different Beyond Iron

While iron may be the most noticeable difference in multivitamin content, there are a few more nutrients that are given different emphasis between men’s and women’s multivitamin formulations.

As noted above, folic acid and calcium are often provided in higher amounts in multivitamins aimed at women, due to folate’s importance for women of childbearing age and calcium’s importance in supporting bone health across a woman’s life. Our Women's Multi Tablets provide 1000 mcg DFE folate and 250 mg Calcium, while Men's Multivitamins include smaller doses, 655 mcg DFE folate and 160 mg calcium.^†

Selenium is another nutrient for which you may notice differences in dosages. Nature Made Men's Multi 50+ Tablets provide 105 mcg of Selenium, while Women's Multi 50+ includes 70 mcg. Selenium is an essential mineral that acts as an antioxidant, and the formulations differ to reflect varying levels of antioxidant support.^†

Under 50 vs. 50+: Why Age Matters as Much as Gender

You may notice that multivitamins are split not only by sex, but also by age. Our nutrient needs change over time, so choosing a multivitamin that matches your life stage can help you better support your body with daily nutrients.

Women over 50 typically need less iron after menopause.[1] Additionally, bone health and density can also change after menopause. Our Women's Multi 50+ Tablets provide calcium and vitamin D3 for bone health support, and do not include iron.^†

Absorption of vitamin B12 from food can become less efficient with age, so multivitamins aimed at older adults may increase their B12 intake to help support energy metabolism, turning food into cellular energy.[5] That’s why our Advanced Women's Multivitamin Gummies 50+ include 25.2 mcg of vitamin B12, and our Advanced Men's Multivitamin 50+ Gummies include 24.9 mcg of this essential B vitamin.^†

We also offer Energy^◆ B12 Gummies for those looking for an individual B12 supplement to support brain cell function and help reduce fatigue for those low in B12.^†

For muscle and bone health support for men over 50, Nature Made Men's Multi 50+ Tablets provide 25 mcg of vitamin D3 and 160 mg of calcium, along with Vitamins A, C, and zinc, which help support the immune system.^†

If you are over 50, it is recommended that you take a multivitamin that does not contain iron unless your healthcare practitioner has suggested otherwise.

Can Men Take Women’s Multivitamins (and Vice Versa?)

Let’s address a few common questions about age, sex, and vitamins.

• Can men take women’s multivitamins? A man taking a woman’s vitamin is generally safe, but you may not be getting nutrients in amounts tuned to your gender, life stage, and age.
• Can women take men’s multivitamins? A woman taking a men’s multivitamin will typically miss out on the higher iron and folate content included in women’s multivitamins, both of which are essential for women in their reproductive years. A men’s 50+ multivitamin and a women’s 50+ multivitamin will be closer in formulation, but it is still more fitting to choose a product specifically formulated for your age and sex.^†
• Can men take prenatals? Prenatals are formulated with higher levels of folate, iron, and other nutrients specifically for the increased nutritional demands of pregnant women. These will be considerably higher than the recommended amounts for male nutritional needs. Occasional use is not likely to cause harm, but it is not recommended as a daily supplement choice for men. Consult a healthcare professional to help you find the right multivitamin for your unique needs.^†

Nature Made offers multivitamins formulated for your age, sex, and life stage, along with general multivitamins such as our Multi + Omega-3 Gummies.

How to Choose the Right Multivitamin for You

Choosing the right multivitamin can feel intimidating with so many options available today, but it’s easy if you know what to look for. The first indication will be your sex, as men’s multivitamins are formulated without iron and emphasize muscle, metabolism, and immune health. Women’s multivitamins are formulated with iron (for women under 50), along with higher folate (important for reproductive health) and more calcium to support bone health.^†

The next factor you should consider is your age. Nutritional needs change with age, and so do multivitamin formulations to match. Men and women over 50+ should look for a multivitamin that doesn’t include iron, unless advised by a healthcare professional. Nature Made makes supplementation easy with our Men's Multi 50+ and Women's Multi 50+, each providing 22 key nutrients calibrated for the changing needs of adults over 50.^†

Life stage is another factor to consider. Women who are pregnant or trying to conceive should look for a prenatal multivitamin to help support mom and baby’s needs, such as our Prenatal Multivitamin Folic Acid + DHA Softgels. Similarly, a postnatal supplement, such as our Postnatal Multivitamin + DHA Softgels, should be considered during breastfeeding for continued support. Consult with a trusted healthcare provider for specific guidance to support yourself at any life stage.^†

You should also consider the format you prefer, whether that be tablets, gummies, or zero-sugar^‡ gummies. Nature Made offers a number of options for women looking to support their daily needs, including Women's Multi + Omega-3 Gummies and Zero Sugar^‡ Women’s Multivitamin Gummies.^†

We have similar options for men seeking daily support, including our Advanced Men's Multi Gummies, and Zero Sugar^‡ Men’s Multivitamin Gummies.^†

As always, it’s best to speak with a healthcare provider before starting any new supplement routine, as your individual needs may vary based on diet, health status, life stage and more.

Explore Nature Made’s men’s multivitamins and women’s multivitamins collections today. Nature Made is the #1 Pharmacist-Recommended Vitamins & Supplements Brand.*

‡Not a low calorie food

◆Helps convert food into cellular energy^†

*Based on a survey of pharmacists who recommend branded vitamins and supplements.

References:

1. National Institutes of Health. Iron: Fact Sheet for Health Professionals. National Institutes of Health. Published October 9, 2024. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional
2. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10.
3. National Institutes of Health. Office of Dietary Supplements - Folate. Nih.gov. Published 2022. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
4. Devarshi, P., et al. "Nutrient Gaps in US Adults by Age and Gender: Vitamin A, D, E, K, C, Magnesium, Calcium, Choline and Dietary Fiber." Journal of the Academy of Nutrition and Dietetics 120.9 (2020): A27.
5. National Institutes of Health. Office of Dietary Supplements - Vitamin B12. Nih.gov. Published 2024. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/