Can Men Take Women's Vitamins? Understanding Nutritional Differences

The Difference Between Men’s and Women’s Vitamins & Why It Matters

The Difference Between Men’s and Women’s Vitamins & Why It Matters
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Updated on August 6, 2025
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Many people choose to take supplements to help meet their nutritional needs. Multivitamins are some of the most popular vitamins to choose from. They’re often marketed toward men or women.

Generally, men’s and women’s vitamins are formulated based on the recommended dietary allowance (RDA) set by the U.S. National Academies of Sciences, Engineering, and Medicine (NASEM). These differences are based on male and female nutritional needs and can vary between demographics, like age.

As a general rule, talk to your doctor before supplementing with anything. But, to get you started, here’s some insight into the differences between these two categories of multivitamin.

A quick note on language: Because manufacturers still sell vitamins marketed to men and women, and regulators equate sex to gender in their research and published materials, we will use those terms throughout this article.

Men’s vs. Women’s Vitamins — What’s the Difference?

Supplement companies make separate multivitamin formulas for men and women because the RDA for many vitamins and minerals varies between sexes. Women need more folate and iron than men, for example, and men generally need more of most other vitamins and minerals.

For instance, men need 900 micrograms of vitamin A, while women need 700 micrograms. Men need 15 more milligrams of vitamin C, an extra 30 micrograms of vitamin K, and an additional 3 milligrams of zinc. They also need more niacin, riboflavin, thiamin, choline, and chromium.

Men’s multivitamins provide more of most vitamins and minerals than women’s multivitamins as well as even higher amounts for male-specific health needs. For example, Centrum Men Multivitamins contain the antioxidant nutrient lycopene, which is associated with protection against prostate cancer.

Centrum Women Multivitamins have more of the B vitamin folate, which is an important nutrient for reproductive health and pregnancy.

 This women’s vitamin also provides more iron, as women need more of the mineral to compensate for the losses during menstruation.
Keep in mind that, on food and supplement labels, you may see the daily value (DV) instead of the RDA. The DV is set by the U.S. Food and Drug Administration (FDA) and "is often, but not always similar" to the RDA of a nutrient.

Think of the DV as a general guideline for nutrient intake based on a 2,000-calorie diet, while the RDA also considers age and stage of life.

Is It Dangerous to Take the ‘Wrong’ Multivitamin?

As a general rule, women should avoid taking men’s multivitamins because they often contain higher amounts of the vitamins women need.

Because men require more of most vitamins and minerals on average, a man with no specific medical need for certain supplements can take women’s multivitamins if he chooses formulas that are low in — or free from — the mineral iron.

As stated earlier, men need less iron than women. Although rare, taking excessive amounts of iron can lead to life-threatening conditions, such as liver disease, heart problems, and diabetes.

Do You Even Need a Multivitamin?

Many experts say there’s really no benefit to taking a daily multivitamin unless you have a diagnosed deficiency or are part of a specific demographic that requires additional supplementation, like pregnant people.

Contrary to some beliefs in popular health media, large population studies have not shown that multivitamins are effective at preventing diseases like heart disease.

Data from studies involving nearly 740,000 participants found "little or no benefit" to taking multivitamins to prevent cancer or heart disease.

Improving your diet is likely a better route than taking multivitamins. Experts recommend that you fill your plate with nutrient-rich, high-quality foods, including:

  • Fresh fruits and vegetables
  • Fresh fish and poultry
  • Whole grains
  • Nuts, seeds, and beans
  • Healthy sources of fat, such as olive oil and avocado

Eating well-balanced meals throughout the day and eating nonnutritive foods in moderation will help you meet most — if not all — of your nutritional requirements.

Risks of Taking Too Many Vitamins

It’s understandable to assume that adding vitamins to your routine will improve your health, but that is not always the case.

We’ve already discussed the health risks of taking too much iron, but here are some additional examples to consider:

  • High doses of beta-carotene, a precursor to vitamin A found in many vitamin products, have been linked to a greater risk of lung cancer in smokers.
  • Too much calcium and vitamin D may increase the risk of kidney stones.
  • High doses of vitamin E may cause bleeding in the brain and lead to stroke.
  • Too much vitamin K can interfere with the anti-clotting effects of blood thinners.
  • Taking high amounts of vitamin B6 for a year or longer has been linked to nerve damage that can affect how your body moves.

If you suspect that you have a nutrient deficiency or think you would benefit from taking vitamins, talk to your doctor. They can order a blood test to find out for sure.

A dietitian can also help you determine whether you could have a deficiency and help you decide which foods and vitamin brands are best for you.

The Takeaway

  • Women’s multivitamins typically contain more iron due to the iron losses during menstruation, while men generally need less iron and risk excessive levels if they take too much.
  • Men can take women’s multivitamins if they’re low in iron, but women should skip men’s formulas due to potentially excessive nutrient levels.
  • A balanced diet is usually best for meeting nutrient needs. If considering supplements, talk to a doctor or dietitian to ensure appropriate doses, safety, and effectiveness.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Daily Values. National Academies of Medicine. 2005.
  2. Prostate Cancer, Nutrition, and Dietary Supplements (PDQ®)–Health Professional Version. National Institutes of Health. December 20, 2024.
  3. Is There Really Any Benefit to Multivitamins? Johns Hopkins Medicine. December 2024.
  4. Daily Values. National Institutes of Health.
  5. Hamilton JPA. Secondary Iron Overload. Merck Manual Consumer Version. April 2025.
  6. Multivitamins—do you need one? And which one should you choose? National Institutes of Health. Winter 2022.
  7. O'Connor EA et al. Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force. JAMA. June 21, 2022.
  8. Healthy Eating Plate. Harvard T.H. Chan School of Public Health. January 2023.
  9. Do you need a daily supplement? Harvard Health Publishing. February 2021.
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Justin Laube, MD

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Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.

He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.

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