Men need a specific range of nutrients for optimal health, energy levels, brain and heart function. It is essential that men get these essential vitamins through food sources as well as supplements.
Vitamin D and calcium are especially essential for bone health, while iron helps keep muscles strong and healthy. Unfortunately, these essential nutrients may be hard to obtain through the Western diet alone, so taking a supplement could prove beneficial.
Vitamin D
Vitamin D is an essential nutrient for bone health, immune function and glucose absorption. Additionally, it promotes muscle development and supports mental wellbeing.
Vitamin D is best obtained through dietary sources and sunlight exposure, but some people may be deficient in this nutrient and require a supplement for adequate protection.
Men’s vitamin D benefits include controlling testosterone levels, aiding sperm production and building muscle strength. Furthermore, vitamin D plays an important role in male fertility as well as hair growth.
Vitamin D supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both are easily absorbed by the body, but D3 raises vitamin D levels higher and for longer than D2, thus providing greater benefits to overall wellbeing.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that assists in keeping you healthy by supporting your immune system and making red blood cells. Additionally, it lowers high levels of homocysteine – an amino acid which may increase the risk of heart disease or stroke if left unchecked – which could raise heart attacks and strokes.
To ensure you get enough vitamin B12 each day, aim for a balanced diet that includes foods like eggs, fish and milk. Alternatively, taking a supplement can help guarantee you get the required amount each day.
Some people may struggle to absorb vitamin B12 through their food diets due to issues with the stomach lining or medications that reduce stomach acid production. Other conditions that could impair absorption include intestinal surgeries and digestive disorders like Crohn’s disease or peptic ulcer disease.
Vitamin A
Vitamin A is an essential nutrient that supports healthy vision, immunity function and organ development. It can be found naturally in animal foods as well as plant-based supplements.
Men should obtain 900 micrograms (mcg) of vitamin A daily, while women need 700 mcg. Foods high in this vital nutrient include eggs, milk and fatty fish like salmon.
Vitamin A exists primarily as retinol and beta-carotene. Retinol can be obtained from animal sources, while beta-carotene comes from plants.
Due to the potential hazards of high doses, it’s wise to consult your doctor before taking vitamin A supplements. Furthermore, be mindful when using prescription medications that contain vitamin A such as acitretin (Soriatane) and bexarotene (Targretin).
Folate
Folate (vitamin B9) is an essential nutrient for cell growth and development. It’s naturally found in various foods like dark-green leafy vegetables and eggs; however, some manufacturers fortify these items with folic acid to boost their folate content.
Deficits in folate are rare, but can occur when you don’t get enough from food or during pregnancy. This may lead to megaloblastic anemia and other symptoms.
Folate deficiencies can also increase your risk for cardiovascular disease, as high levels of homocysteine in the blood can put you at greater risk for heart attack and stroke.
Folate deficiency can manifest as fatigue, weakness, irritability and changes to skin or hair pigmentation. Additionally, it may lead to gastrointestinal problems and elevated levels of homocysteine–a protein found in your blood–when taken.
Iodine
Iodine, commonly referred to as iodide, is an essential nutrient found in both soil and ocean water. It plays a significant role in regulating hormones, fetal development, and more.
Iodine can be obtained in your diet through seafood, dairy products, fortified bread-making flour and iodized salt. Unfortunately, vegans and vegetarians may have difficulty getting enough iodine on a regular basis.
Iodine is especially essential for pregnant women and their newborns, as not only does it help regulate thyroid gland function, but it also ensures the baby’s brain development is optimal.
