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Men's Health

Men's Health

What Vitamins and Supplements Should Men Take Daily?

The human body requires 13 vitamins and at least 16 minerals essential to your health. However, while all adults need a variety of key vitamins and minerals every day as part of their daily intake, Men and Women have different needs. For instance, Women of reproductive age require more iron than Men of the same age, so Women’s supplements typically include iron and Men’s supplements don’t. If you’re asking yourself, “What supplements should I take daily as a Man?” keep in mind that it varies depending on your age and lifestyle.

 

What Vitamins Should Men Take in Their 30s and 40s?

Ideally, you’re getting all the vitamins and minerals you need through nutrient-rich foods. But what vitamins should a 30-year-old Man take? And how about when you get a little older, but you’re not quite a senior—what supplements should a 40-year-old Man take? 

What Vitamins Should Men Take in Their 50s and Beyond?

As you age, your nutritional needs change—especially if you’re facing health issues, taking medication, or are simply less active. For instance, you might notice that your metabolism has slowed down, your vision isn’t as sharp, or you feel achier than you used to. So, what vitamins should a man over 50 take?

Men in both the middle-age and the over 50 age groups should seek out the best supplements for their needs, those happen to include these key vitamins and minerals.

Found In Our Multi Vitamin

  • Vitamin A: This fat-soluble vitamin supports eye health and healthy night vision. The body needs Vitamin A to support your immune system and to help support healthy skin. The Recommended Dietary Allowance (RDA) of Vitamin A for men ages 19-50 is 900 mcg/day.
  • Vitamin C: As an antioxidant, Vitamin C supports a healthy immune system and helps neutralize damaging free radicals in the body. It may also aid in the body’s iron absorption. The RDA for men 19+ is 90 mg/day. However, if you smoke, you need an extra 35 mg/day.
  • Vitamin D: This fat-soluble vitamin helps with the absorption of calcium to support teeth and bone health. Vitamin D also supports your immune health by helping to regulate your body’s immune function and Roughly 95% of men (and women) are not getting enough vitamin D through their diet alone. However, the Vitamin D helps with the absorption of calcium to support teeth and bone health and is important for supporting muscle health. It also supports your immune health by helping to regulate your body’s immune function and response. The RDA for men ages 19-50 is 15 mcg/day to support bone health, however, nutrition experts recommend 2000 mcg/day for healthy adults.
  • Vitamin E: As a powerful antioxidant, Vitamin E is an essential nutrient for your cells and helps neutralize free radicals in your body. The RDA for men ages 14+ is 15 mg/day.

Found In Our B-12 Pow 

  • B vitamins: The B vitamins are needed for your body to convert food into cellular energy that all the cells in your body can use and also support a healthy brain and nervous system. All eight forms of Vitamin B play a key role in red blood cell formation. In particular, Vitamins B6 and B12 are needed to make certain neurotransmitters in your brain that regulate mood. If you're vegetarian or vegan, it’s possible you may be lacking in vitamin B12. The RDA of Vitamin B6 for men ages 19-50 is 1.3 mg/day, and the RDA of Vitamin B12 for men 19+ is 2.4 mcg/day.

 

  • Calcium: Essential to bone health, having adequate Calcium and Vitamin D throughout life as part of your already healthy diet, along with regular physical activity, may reduce the risk of osteoporosis later in life. The RDA for men ages 19-50 is 1000 mg/day. Most healthy men don't need to take calcium supplements, and it's generally better to get calcium from food. However, calcium supplements may be necessary for men who are at risk of calcium or vitamin D insufficiency.

 

  • Magnesium: This key mineral assists with hundreds of metabolic reactions.
    Magnesium is a mineral that plays an important role in men's health, including: 

      • Muscle functionMagnesium helps with muscle contraction and relaxation, and can improve muscle performance and recovery for men who are active. 
      • Bone healthMagnesium, along with calcium and vitamin D, helps prevent osteoporosis and fractures. 
      • Heart healthMagnesium helps regulate blood pressure and maintain a steady heartbeat, which can reduce the risk of heart disease and stroke. 
      • Testosterone productionMagnesium levels can affect testosterone, the primary male sex hormone. 
      • Diabetes risk: Magnesium may play a role in preventing type 2 diabetes. 
      • Migraines: Magnesium may help reduce the risk of migraines.
 The RDA for men 19+ and older is 400-420 mg/day.

  • Zinc: An essential mineral for men as it plays a significant role in the production of testosterone, supports immune function, and some reproductive processes. Low zinc levels have even been linked to decreased libido and fertility issues. Foods rich in zinc include red meat, poultry, beans, and fortified cereals. However, moderation is key as excessive zinc intake can have adverse effects on the body. The RDA of zinc for men 19+ and older is 11 mg/day.

  • Potassium: An important mineral for men's health because it helps regulate blood pressure, muscle contractions, and nerve impulses. The National Institutes of Health recommends that men consume 3,400 milligrams of potassium per day, but active men may need more. Here are some ways potassium can benefit men's health:
      • Blood pressure: Potassium can help lower blood pressure, which can reduce the risk of erectile dysfunction. Low potassium levels can increase blood pressure, especially for people who consume a lot of salt. 
      • Heart healthPotassium plays an important role in regulating the contractions of the heart muscle. Low potassium levels can lead to irregular heart rhythms. 
      • Fluid balancePotassium helps balance fluids in the body.
      • Muscle functionPotassium is important for muscle function and contraction.
      • Nerve impulsesPotassium helps transmit nerve impulses.

    • Boron: This micronutrient has been shown to support bone health and cognitive function, and reduce inflammation, health factors that become more important as you age. Research shows that boron may boost testosterone and lower estradiol levels in men, which could treat hormone-related erectile dysfunction. Boron may also boost the effectiveness of other T-boosting nutrients, like vitamin D.

      Growing research suggests that men who supplement with boron may also reap hormone-balancing benefits, like increased free testosterone levels and lowered estradiol levels. Free T is the bioavailable testosterone that your body can use to build muscle, support erectile function, and maintain energy levels.

      When your testosterone levels are low, you may experience symptoms like fatigue, weight gain, muscle loss, and low libido. Healthy adult men should have serum estradiol levels between 10-40 picograms per milliliter (pg/mL), too much can cause low testosterone, breast tissue development, and infertility.  There aren't any specific dietary recommendations for boron, but it's estimated that most adults consume about 1-1.5 mg daily. In supplements, adults shouldn't consume more than 20 mg daily.


    • Selenium: An important mineral that acts as an antioxidant, protecting cells from damage. It also supports the immune system and plays an important role in thyroid function. Adequate selenium intake has been associated with reduced risks of certain cancers, including prostate cancer, but it does not prevent or cure cancer. Brazil nuts, seafood, meat, and whole grains are all good dietary sources of selenium. The RDA for adult and teenage males is 40 to 70 mcg/day.

     

    • Probiotics/Digestive Enzymes: Men's metabolism is affected by the bacteria living in the gut. Probiotics regulate gut health, resulting in a healthy metabolism that can help the body break down calories. Probiotics for men can make sure bacterial strains that reduce inflammation are present in the digestive tract, benefitting male gut health. You can find probiotics in fermented foods like yogurt, kimchi, sauerkraut, and kefir.

     

    The best way to get these vitamins and other nutrients is by eating a healthy, balanced diet of fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean meats, healthy fats, and low-fat dairy. But if you’re not, you may not be getting adequate amounts of vitamins and minerals to keep you feeling your best. A  dietary supplementation or multivitamin regimen may be necessary for your age and gender and may provide nutritional support to fill in nutrient gaps missing from your diet.


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