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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!
Frequently Asked Questions
vitamin D is important, but what makes it especially crucial for men’s health?
Sunlight’s not always enough, especially as we age. Vitamin D helps maintain bone health, and studies have linked adequate levels to a reduced risk of prostate cancer and improved muscle function. The National Institutes of Health (NIH) suggests 600 IU for men under 70 and 800 IU for those over 70.
I know magnesium is for muscles, but what else does it do that men should care about?
Think of magnesium as the unsung hero of vitamins and minerals. It aids in muscle relaxation and energy production, and emerging research suggests a link between healthy magnesium levels and improved heart health, blood pressure regulation, and even mood.
Zinc seems to get a lot of attention. Is it really that vital for men?
Absolutely. Zinc is crucial in testosterone production, sperm health, and immune function. Men generally need more zinc than women, with the NIH recommending 11 mg daily.
I take a multivitamin, but is there any specific benefit to getting vitamins and minerals from food sources?
While multivitamins can be helpful, whole foods offer a broader range of nutrients and antioxidants that work together in ways supplements can’t replicate. For example, vitamin C from oranges helps your body absorb iron from spinach.
I’m active and in my 40s. Are my vitamin and mineral needs different from those of a younger guy?
They might be. While the basic needs are similar, older men may require more of certain nutrients like vitamin D and calcium due to age-related changes in absorption. Exercise also increases the demand for vitamins and minerals involved in energy production and muscle repair.
I’m vegetarian. Are there any vitamins and minerals I should be extra mindful of?
Yes, vitamin B12 is primarily found in animal products. Hence, vegetarians and vegans need to ensure they get it from fortified foods or supplements. Iron and zinc can also be less bioavailable in plant-based diets, so it’s important to pay attention to their intake.
What’s the deal with antioxidants? Are they as important as everyone says?
Antioxidants help safeguard our cells from damage caused by free radicals. This damage has been linked to various health issues, including heart disease and cancer. While more research is needed, including antioxidant-rich foods like leafy greens, berries, and nuts in your diet is a good idea.
I’m trying to build muscle. Do any specific vitamins and minerals help with that?
Several vitamins and minerals play a role in muscle growth and repair. Protein is critical, but getting enough magnesium, vitamin D, and B vitamins is essential for optimal muscle function and development.
Are there any vitamins and minerals I should avoid taking together?
Some vitamins and minerals can interact and hinder absorption. For example, calcium can interfere with iron absorption. It’s generally best to take supplements at different times of the day or consult a healthcare professional for personalized guidance.
Is it possible to get too much of a good thing? Can I overdose on vitamins and minerals?
Yes, it’s possible to have too many vitamins and minerals, particularly fat-soluble ones like vitamins A, D, E, and K, which can build up in the body. Always follow recommended dosages and consult a healthcare professional if you have concerns.
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
- National Institutes of Health (NIH): Office of Dietary Supplements – Vitamin D Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional
- National Institutes of Health (NIH): Office of Dietary Supplements – Magnesium Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
- National Institutes of Health (NIH): Office of Dietary Supplements – Zinc Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional
- Harvard T.H. Chan School of Public Health – The Nutrition Source: Vitamins and Minerals: https://www.hsph.harvard.edu/nutritionsource/vitamins
- National Institutes of Health (NIH): National Center for Complementary and Integrative Health – Antioxidants: In Depth: https://www.nccih.nih.gov/health/antioxidants-in-depth
- 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 2024-07-20 / Affiliate links / Images from Amazon Product Advertising API