If we all treated our bodies the way we are supposed to, we would all be exercising regularly, sleeping well, and eating organic, nutrient filled foods that keep our bodies nourished. For most of us, however, this is not the case. We live in a society in which there are fast food places almost everywhere we look, and where the foods we perceive as healthy are actually far from healthy. Because of this, many of us have vitamin deficiencies. In fact, the United States Department of Agriculture states that 50% of Americans are deficient in vitamin A, vitamin C, and magnesium.
Many of us, in turn, should be taking vitamin supplements to help counteract those vitamin deficiencies. Today, we are bringing you what we believe to be the top 10 best vitamins for men. To avoid confusion, men are just as likely to experience low vitamin and mineral levels as women. Correcting vitamin and mineral deficiencies can vastly improve a man's health in the following ways:
- Increase muscle strength and gains
- Faster metabolism and fat loss
- Increase energy
- Better sleep quality
- Improve sexual performance
- Increased protection against health problems such as heart attack, colon, and prostate cancer.
It is extremely important for both men and women to make sure they are incorporating as many vitamins in their diet as possible.
Continue reading to get our take on the top 10 best vitamins for men.
Overall Champion: Vitamin D
Vitamin D is commonly known as the sunshine vitamin because of our bodies naturally convert sunlight into vitamin D when our skin comes in contact with rays coming from the sun. It is also a dietary supplement that is found in many common foods such as fish, eggs, oil, orange juice, yogurt, and milk, just for a few examples.
It is also commonly found in many vitamin supplements because it is beneficial to everyone's health, whether it be a man or a woman. There are several specific health benefits associated with Vitamin D that specifically apply to men. Check them out below.
As men age, vitamin D intake becomes even more important for men because it is needed to absorb calcium, which of course, helps prevent weak muscles and bones. With that said, Vitamin D intake can improve muscle function. According to Chris Iliades (MD) of everydayhealth.com, recent research has concluded that vitamin D deficiency may result in an increased risk for colon cancer. Another study found that men who are deficient in vitamin D were twice as likely to have a heart attack as men who have normal vitamin D levels.
Vitamin D is also believed to have the following benefits for men:
Be aware, however, that you do not want to be taking in too much vitamin D. Excessive amounts of vitamin D can result in fatigue and muscle weakness. As a rule of thumb, try to stay below 2,000 IU's of vitamin D unless your doctor says otherwise.
Magnesium is one of the most overlooked minerals, but it is crucial for the overall health of any man or woman. Magnesium is commonly found in foods such as spinach, swiss chard, black beans, mung beans, almonds, cashews, potatoes, bananas, broccoli, brussels sprouts, and many more. Next time you are packing your lunch before work, throw some of these foods in to boost your magnesium levels.
Magnesium deficiency is otherwise known as hypomagnesemia. "Hypo” means under, “magnes” refers to magnesium, and “-emia” means in the blood. It can result in a handful of negative symptoms such as muscle aches or spasms, poor digestion, anxiety, sleep deficiency. Long-term magnesium deficiency is believed to potentially result in the following symptoms:
Whether you increase your magnesium levels by eating the foods listed above or taking a supplement, you will be increasing your health! Magnesium is associated with the following benefits:
Men between the ages of 19 and 30 are advised to consume about 400 milligrams of magnesium every day. Men 31 years and older are advised to take about 420 milligrams of magnesium every day.
#3: Vitamin B12
Vitamin B12 is one of the most important vitamins for maintaining a healthy nervous system. Vitamin B12 is commonly found in foods such as beef and chicken liver, fish, Greek yogurt, turkey, beef tenderloin, and lamb. Be sure to include these foods in your diet, but if you can't, consider buying a vitamin supplement that includes vitamin B12.
Vitamin B12 is otherwise known as cyanocobalamin, hydroxocobalamin, cobalamin, or methylcobalamin. Vitamin B12 deficiency can result in the following negative symptoms:
Taking vitamin B12 supplements or eating vitamin B12 rich foods is associated with the following benefits:
It is recommended that adults consume about 2.6 micrograms of vitamin B12 every day.
#4 Vitamin A
Vitamin A is a fat-soluble vitamin that acts as a powerful antioxidant in the body. It is found in two primary forms: active vitamin A (retinol) and beta-carotene. Retinol can be obtained by eating animal-derived foods, while beta-carotene is obtained from colorful fruits and vegetables. Furthermore, vitamin A is commonly found in foods such as butternut squash, sweet potato, kale, carrots, beef liver, spinach, broccoli, and egg yolks. Be sure to include these foods in your diet. If you choose not to, however, be sure to find a multivitamin that has vitamin A.
Vitamin A deficiency can result in the following symptoms:
The benefits of nourishing your body with vitamin A are listed below:
Be sure you are not taking too much vitamin A, however, because it could potentially result in nausea, vomiting, and weak bones. Men should be consuming about 3,000 IU's every day.
#5: Vitamin C
Many experts maintain that vitamin C is one of the most effective and powerful nutrients. Most people know that there is vitamin C in orange juice, but it is also found in many common foods such as cantaloupe, broccoli, red cabbage, green and red pepper, kiwi, and tomato juice. It is also very easy to find vitamin supplements if you do not want to include these foods in your diet.
Vitamin C deficiency is not common but is most commonly seen in malnourished adults. Vitamin C deficiency can result in the following negative health symptoms:
Vitamin C can vastly improve your health and can result in the following health benefits:
Men are encouraged to consume about 90 milligrams of vitamin C every day. It is also important to note that there is no such thing as too much vitamin C. Your body can't store it, so the only negative side affect could be an upset stomach.
#6 Folate (Vitamin B9)
Folate is an essential vitamin because it plays a role in the synthesis and repair of DNA synthesis. It also supports the normal functioning of the nervous system. Folate is common in foods such as spinach, collard greens, turnip greens, mustard greens, romaine lettuce, asparagus, broccoli, citrus fruits, beans, and avocados among many others. There is a great variety of foods that have folate, so it should not be hard to include these in your diet. You can always find vitamin supplements that have folate as well.
Folate deficiency can result in the following negative health symptoms:
It is very important to make sure you are getting enough folate. It is associated with the following health benefits:
Men are encouraged to consume about 400 micrograms of folate every day. Be sure not to take too much folate unless your doctor says otherwise. Too much folate could potentially increase your risk for colon cancer.
#7 Omega-3 Fish Oils
It is extremely important to make sure you are getting enough omega 3-fatty acids in your diet because it can fight off many common causes of death. Fish oil benefits omega-3 intake as a potent omega-3 source. Omega-3 fish oils are commonly found in seafood such as halibut, herring, oysters, salmon, trout, and tuna. They are also found in common foods such as eggs, milk, yogurt, bread, flaxseed, pumpkin seed, and many others! You can either get your omega-3 fish oils in these foods or fish oil supplements.
Omega-3 fish oil deficiency can result in the following negative health symptoms:
On the other hand, however, omega-3 fish oils are associated with the following health benefits:
Man are encouraged to take between 1,000 and 2,000 milligrams of omega 3 fish oil every day.
Potassium is a very important electrolyte that is the third most abundant mineral in the body. Every day, potassium interacts with sodium to perform a number of significant bodily functions such as balancing fluids and mineral levels within the body. It can be dangerous to have low potassium levels.
Potassium is found in many common foods such as white beans, lima beans, avocado, broccoli, sweet potatoes, bananas, salmon, peas, sardines, grapefruit, and grass-fed beef. Potassium is also commonly found in vitamin supplements.
As established previously, it is dangerous to have a potassium deficiency. Several negative health benefits stemming from potassium deficiency are listed below:
Those who have healthy potassium levels, however, experience the following positive health benefits:
A healthy adult should typically aim at consuming 3,500 to 4,700 milligrams of potassium every day.
So there you have it! It is extremely important for us all to make sure you are consuming healthy amounts of the vitamins listed on this list. Whether that be in the form of food or supplements, we should all be aware of what we are putting into our bodies and how we can improve the quality of what we are putting into our bodies.
If you are interested in learning more about multivitamins for men, we have listed some our favorites below!
- Key Ingredients: Vitamin A, Vitamin C, Vitamin D, Vitamin E, Selenium, Manganese
- Key Ingredients: Vitamin A, Vitamin D, Vitamin E, Vitamin B12, Zinc, Choline, Lycopene
- Key Ingredients: Vitamin A, Vitamin D, Vitamin E, Vitamin B12, Magnesium
- Key Ingredients: Vitamin A, Vitamin D, Thiamin, Zinc, Branched Chain Amino Acid Blend
- Key Ingredients: Vitamin A, Vitamin E, Vitamin D, Vitamin B12, Manganese, Lycopene
To conclude, we all have different genetics, location, food availability, and lifestyle. Because of this, everyone has unique nutritional needs. If a person consumes a lot of potassium, but they rarely get any direct sunlight, they could be lacking in vitamin D. For this reason, we should all personalize our diet, make a schedule, and manually make sure we are consuming enough vitamins and minerals.
We hope this list was informative and helped you get a better idea of what vitamins you should be consuming!
Please feel free to leave a comment. If you have a question, same thing. Drop a comment and we will get back to you!
Thanks for reading, and we wish you the best of luck in improving your health in order to be the best version of yourself!