Can Men’s Multivitamins Improve Mental Health?

Nutrition is a key part of maintaining mental and emotional health. Multivitamins for men are one of many natural tools to support a balanced mood and healthy outlook.  While data shows women are more likely to experience mental health issues than men, men may be less likely to talk to their healthcare provider when experiencing mood changes. For cultural reasons, men may have difficulty expressing emotions, being vulnerable, and asking for help. Therefore, statistics may not accurately represent the rates of mental health problems in men. 

Rates of mental health and mood problems have been increasing over the last decade and have risen dramatically through the pandemic. It’s normal to experience sadness and feel down once in a while. When serious mood issues persist, addressing the root cause is critical to finding answers and improving well-being. 

Many lifestyle and environmental factors influence mood and mental health, and nutrition is one of the most significant. Multivitamins and micronutrients found in whole foods are crucial for brain function, affecting neurotransmitters, mood, energy, and overall mental well-being. 

This article will explore signs of emotional challenges and how to naturally support men’s mental health with lifestyle change and a quality multivitamin.

How Does Mental Health Affect Men Differently than Women?

Gender is an important aspect of mental health, as are race, socioeconomic status, and other factors. In adulthood, women have higher rates of mental health problems. Doctors are also more likely to diagnose their female patients compared to males. ^[1]

Despite statistics, men and women experience many of the same mental and emotional health sensations but may deal with them differently. For example, men have higher rates of substance abuse and antisocial behavior. ^[2]

Men are also more likely to turn to alcohol and other addictive behaviors as coping tools. They are also less likely to talk about mental health issues with friends or seek professional help from their doctor or a therapist.

Common Signs of Mental or Emotional Health Challenges

Signs of mental or emotional challenges may be unique to each individual, but here are several commonly reported physical signs and sensations: 

• Feelings of worthlessness or guilt
• Sadness or flat feeling
• Emotional outbursts and anger
• Little interest in activities you used to enjoy
• Isolation from friends, family, and community
• New inability to concentrate or make decisions
• Changes in sex drive
• Changes in sleep patterns 
• Changes in appetite or weight
• Low energy and fatigue
• Turning to sugar, alcohol, drugs, or gambling to manage emotions 
• Suicidal thinking 

Which Nutrients Play a Role in Men's Mental Health?

What we eat and supplement has a direct impact on the brain. The gut-brain axis describes the bidirectional relationship between the gut and the brain. Not only does the brain influence digestion, but our gut microbes and nutrients in the gut communicate with the brain, profoundly impacting mental health.

The following nutrients support brain health and mental well-being: 

• Omega 3 fats. Help a balanced inflammatory response and build brain structure
• B vitamins. Support brain metabolism and mood 
• Iron. Critical for providing oxygen to the brain
• Zinc. Plays a role in brain communication and behavior ^[3]
• Magnesium. Supports mood, overall brain health, and gut health 
• Vitamin C. Provides antioxidant and immune support to protect the brain
• Vitamin D. Provides brain protection with age ^[4]

Can a Men’s Multivitamin Improve Mental Health?

A men’s multivitamin provides many vitamins and minerals critical for balanced mental health. It helps fill nutritional gaps when we may not get enough micronutrients from our daily food intake. 

A multivitamin may benefit those who eat a standard American diet composed primarily of processed food. Food processing strips away essential brain nutrients and may lead to deficiencies that affect mental and emotional health. 

Not only does our current diet determine nutritional status and brain health, but maternal and childhood nutrition play a role in brain development and mental health issues later in life. ^[5] A multivitamin provides additional support to counteract early dietary patterns. 

In addition, a multivitamin may be beneficial for those with the following:

• Gut problems, including absorption issues
• A loss of appetite and not eating enough food
• Increased nutrient needs because of an injury or illness
• High nutrient needs because of intense exercise or training

RELATED CONTENT: Best Men's vitamins for heart health

What Other Strategies Boost Men's Mental and Emotional Health?

In addition to a men’s multivitamin, other daily behaviors and lifestyle habits may play a role in mental and emotional health. Consider the following: 

• Gluten sensitivity. Those with gluten sensitivity or intolerance may be more prone to mental health problems, especially when continuing to eat gluten-containing foods. ^[6] Your naturopathic doctor can help you with proper testing and investigation. 
• Gut health. Gut health affects mental health via the gut-brain axis. Improving gut function, microbiome balance, and nutrient absorption supports brain and emotional issues. 
• Nutrition. A nutrient-dense diet supports mental health and overall well-being. It provides essential micronutrients, fats, and amino acids for brain health. Additionally, whole plant foods supply fiber and phytonutrients that nourish the microbiome and gut-brain axis. 
• Exercise. Moderate exercise supports a healthy mood. ^[7] When you exercise outdoors, with exposure to nature and sunlight, you’ll get even more mood-boosting benefits. 
• Stress management. Stress can exacerbate mental health concerns. Many stress management strategies, such as mindfulness, exercise, therapy, social interactions, and others promote healthy mental states. These strategies also offer alternative coping strategies to alcohol and isolation. 

Takeaway: Take Charge of Your Mental Health

Both men and women experience mental health challenges, but men may have a harder time reaching out for support for changes in mood and behavior. In addition to reducing the stigma for men to seek the help they need, there are many natural options to support mental well-being. Healthy lifestyle patterns plus a quality men’s multivitamin provides foundational mental health support. 

[1] Afifi M. Gender differences in mental health. Singapore Med J. 2007;48(5):385-391. PMID:17453094.

[2] Dinan TG, Cryan JF. Brain-Gut-Microbiota Axis and Mental Health. Psychosom Med. 2017;79(8):920-926. doi:10.1097/PSY.0000000000000519 PMID:28806201.

[3] Pfeiffer CC, Braverman ER. Zinc, the brain and behavior. Biol Psychiatry. 1982;17(4):513-532. PMID:7082716.

[4] Farghali M, Ruga S, Morsanuto V, Uberti F. Can Brain Health Be Supported by Vitamin D-Based Supplements? A Critical Review. Brain Sci. 2020;10(9):660. Published 2020 Sep 22. doi:10.3390/brainsci10090660. PMID:32972010. PMCID: PMC7563709.

[5] Cusick SE, Georgieff MK. The Role of Nutrition in Brain Development: The Golden Opportunity of the "First 1000 Days". J Pediatr. 2016;175:16-21. doi:10.1016/j.jpeds.2016.05.013. PMID:27266965; PMCID:PMC4981537.

[6] Slim M, Rico-Villademoros F, Calandre EP. Psychiatric…in Children and Adults with Gluten-Related Disorders: A Narrative Review. Nutrients. 2018;10(7):875. Published 2018 Jul 6. doi:10.3390/nu10070875. PMID:29986423; PMCID: PMC6073457.

[7] Mikkelsen K, Stojanovska L, Polenakovic M, Bosevski M, Apostolopoulos V. Exercise and mental health. Maturitas. 2017;106:48-56. doi:10.1016/j.maturitas.2017.09.003. PMID:29150166.