Men’s Essential Vitamins and Minerals

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We all get our nutrition from food. However, men’s nutritional needs may not be fully met through their diet alone. Men have specific dietary requirements to support their health needs. Although the same vitamins are essential for everyone, some vitamins and minerals are excellent for a man’s health.

Vitamin D

Vitamin D is an essential vitamin with several benefits. It is necessary for calcium absorption, which helps make bones and muscles strong. Vitamin D can also help boost immunity. If you are lacking vitamin D, supplements may be helpful, as vitamin D can help regulate testosterone levels.

Vitamin D can also help decrease the incidence of stroke, one of the leading causes of death in men, as it helps improve blood pressure levels.

Vitamin B12

This vitamin, also called cobalamin, is essential for a man’s optimal health. Vitamin B12 helps maintain nerve health. It also plays a significant role in turning carbohydrates into fuel for the body, which helps boost energy levels. Another benefit of vitamin B12 is it can help enhance brain function and mood, as it is a critical vitamin in creating the mood-boosting hormones serotonin and dopamine.

As men age, they need to increase their vitamin B12 intake as the body loses its ability to absorb the vitamin’s nutritional value.

Vitamin C

We were probably all given vitamin C tablets as children to prevent coughs and colds. This is because vitamin C is a tremendous immune-boosting vitamin. Vitamin C also has other vital functions. It helps keep body tissues solid and healthy and maintains cartilage, bones, and teeth.

Vitamin C also supports iron absorption and blood pressure regulation. It helps lower uric acid levels, which may help prevent gout. Yet another significant benefit for men is that it helps lower a man’s risk of developing prostate conditions.

Magnesium

Magnesium is another super mineral with many benefits and functions. Unfortunately, many men, especially African-American men, do not usually have enough magnesium.

Men who regularly engage in strenuous physical activities benefit from having enough magnesium in their systems, enhancing athletic performance, and shortening recovery time.

Magnesium is also crucial in keeping muscles strong and can help with cell growth. It also prevents muscle cramps, which is helpful for the active man too! Magnesium is also vital in improving muscle flexibility.

Potassium

As men age, they increase their risk of developing heart disease. One way to decrease the risk is to ensure your body gets the right amount of potassium. This essential mineral is beneficial in keeping blood vessels healthy and preventing heart disease. Potassium can also help regulate sodium, increase blood pressure, and lower the risk of kidney stones.

Calcium

Strong bones all begin with calcium. Men, like women, can also lose bone density as they age. Aside from strong bones, calcium also supports muscle and nerve function. One point to remember here is you need to balance the calcium with magnesium. If both are balanced, your body has a better chance of receiving all the benefits from both these nutritional elements.

Folate

Folate or folic acid is also known as another B vitamin, B9. This vitamin is often associated with women, but men also need this critical vitamin. Folate is necessary for forming healthy blood cells. It can also prevent developing heart disease and stroke, vital in keeping homocysteine levels low.

“Homocysteine is an amino acid. Vitamins B12, B6, and folate break down homocysteine to create other chemicals your body needs. High homocysteine levels may mean you have a vitamin deficiency. Without treatment, elevated homocysteine increases your risks for dementia, heart disease, and stroke.”

Source: Homocysteine: Levels, Tests, High Homocysteine Levels – Cleveland Clinic. https://my.clevelandclinic.org/health/articles/21527-homocysteine

Low folate levels can also cause unhealthy changes in sperm that are linked to chromosomal abnormalities in children. It can also help improve men’s fertility by increasing sperm count and motile sperm.

Men’s physical demands can take a toll on their health. Meeting nutritional requirements through diet may not be enough. Therefore, supplements that can help address specific health issues ensure that a man receives the necessary vitamins and minerals for optimum health. There aren’t too many men who don’t like having a robust and healthy body!

DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.

References

1. National Institutes of Health (NIH): Office of Dietary Supplements – Vitamin D Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional
2. National Institutes of Health (NIH): Office of Dietary Supplements – Magnesium Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
3. National Institutes of Health (NIH): Office of Dietary Supplements – Zinc Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional
4. Harvard T.H. Chan School of Public Health – The Nutrition Source: Vitamins and Minerals: https://www.hsph.harvard.edu/nutritionsource/vitamins
5. National Institutes of Health (NIH): National Center for Complementary and Integrative Health – Antioxidants: In Depth: https://www.nccih.nih.gov/health/antioxidants-in-depth
6. National Institutes of Health (NIH): Office of Dietary Supplements – Dietary Supplements for Exercise and Athletic Performance: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional

Last update on 2025-04-24 / Affiliate links / Images from Amazon Product Advertising API