Did you know that the multivitamin industry is valued at nearly $12 billion per year? This number is expected to grow as more and more people become aware of the importance of taking supplemental vitamins.
But have you ever wondered what are the essential vitamins for men? What are the most important vitamins that dictate your energy levels and immune function? This article is about to answer these questions so keep reading.
You will find out a comprehensive list of the most important vitamins for healthy living and how they can help you live a better life. Most of them can easily be ordered on Swanson Vitamins as well.
1. Zinc
Zinc is usually ignored, particularly by men. This can be a mistake since adequate zinc intake is linked to healthy testosterone levels. Men naturally have more testosterone than women, so they need a higher zinc intake.
A zinc deficiency can affect your reproductive health and libido. It can also fatigue your muscles and hinder your progress in the gym. That’s why you should take a zinc supplement as well as eat more foods that contain this mineral. Some of these foods include chicken, tofu, lentils, and seeds.
Ideally, men should get around 10-11mg of zinc per day. The upper limit is established at 40mg of zinc per day. Make sure that you don’t exceed this limit as it’s possible to develop zinc poisoning.
Experts recommend taking your zinc requirements from both a supplemental source and diet. Your zinc supplement should exceed 10mg per day. You should get the rest of the recommended daily intake from foods such as the ones mentioned above.
2. Vitamin C
You probably heard everywhere that vitamin C boosts your immune system. This is true. To be more specific, vitamin C is an antioxidant that protects against premature cell aging. It neutralizes free radicals that might damage your cells and cause disease or injury.
Vitamin C is found in a plethora of fruit and vegetables. It can also be taken as a supplement. It has been discovered that vitamin C also quickens the recovery time after an illness. Make sure that your multivitamin supplement contains ample amounts of vitamin C, and you’ll be golden.
Some people worry that too much vitamin C will eventually cause health problems or nutrient imbalances. This is not the case as any excess of vitamin C is excreted through urine. The body takes what it needs and eliminates the rest, so don’t be afraid to supplement with vitamin C in the future.
3. Vitamin D
This is the vitamin that’s metabolized by your skin when you’re exposed to sunlight. Vitamin D plays a vital role in your body. It can boost the immune function, it can make your muscles work better, and it also prevents anxiety and depression.
Since most people spend more time indoors working in front of computers, a vitamin D supplement is essential for men as well as women. Make sure that you get one right away and try to eat more seafood such as salmon and herring because they are rich in vitamin D.
Supplementation with vitamin D is also paramount during the colder months of the year. People get exposed to little to no sunlight in December and January, so a vitamin D supplement is essential to prevent health problems.
4. Vitamin B12
The B complex of vitamins serves many functions in the body. One of the most important of these vitamins is B12. This vitamin supports the nervous system and ensures proper signal transmission from nerve extremities to the brain.
You can find the B12 vitamin in many foods, particularly vegetables and legumes. However, it won’t hurt you to take a B12 vitamin supplement to reach your recommended daily intake (RDI). Good multivitamin formulations include a high amount of B12 as well as other vitamins in the B complex.
5. Folic Acid (Vitamin B9)
Folic acid is also necessary for men, particularly those who work out on a regular basis. It’s also known as vitamin B9 and it’s responsible for the formation of red blood cells. As you probably know already, red blood cells carry oxygen and nutrients to cells and tissues.
Having more folic acid in your body means that your circulatory system works better. Your muscles will get sufficient oxygen during your workouts and you’re less likely to develop cardiovascular diseases. Folic acid can be found in beans and other legumes, but you should also take it as a supplement.
6. Vitamin B6
Another important vitamin in the B complex is represented by vitamin B6. This type of vitamin influences your daily mood. A deficiency in vitamin B6 might predispose you to anxiety disorders and even depression in severe cases.
At the same time, vitamin B6 is necessary for good sleep. If you can’t get a good night’s sleep at this moment, try a vitamin B6 supplement. This vitamin is also found in vegetables and legumes, so eating healthier will increase your intake of vitamin B6 and prevent sleep-related problems.
7. Vitamin A
You probably already know that vitamin A is necessary for good vision. This is true because vitamin A deficiency can lead to retina deterioration. This vitamin is commonly found in carrots, but other vegetables and legumes have it as well.
As a word of advice, make sure that you don’t get too much vitamin A in your system. Talk to your doctor and see if you’re deficient in it before taking vitamin A supplements. Too much vitamin A can cause changes in your skin color and even bone pain.
8. Magnesium
Just like zinc, magnesium is another important mineral needed by your body. It can be found in seeds and black beans, but if you don’t eat too many of these foods, you should take a magnesium supplement.
This mineral is usually formulated in combination with other key elements such as calcium and zinc. You can take it alone or in combination with other minerals. Not having enough magnesium can lead to muscle problems and excessive fatigue.
For example, if you currently have muscle cramps and spasms, this is probably because there’s not enough magnesium in your body. Those who drink too much alcohol also tend to flush out their magnesium reserves.
Try to supplement with magnesium and see how you feel. This mineral is useful for good bone density and to keep your blood pressure low. If you’ve had problems with your blood pressure lately, do a magnesium blood test and see if this is the culprit.
9. Potassium
Another important element in your body is represented by potassium. This substance is responsible for maintaining good heart rhythm. If you don’t have enough potassium, your heart might start to beat abnormally. This could lead to serious cardiovascular issues if left untreated.
That’s why it’s important to get enough potassium in your system. This mineral can be taken as a supplement and it’s usually contained by most good multivitamin formulations. Potassium is usually found in fruits such as bananas, oranges, cantaloupe, and others.
If you’re a man who works out and sweats regularly, you should increase your potassium intake. This mineral can get quickly depleted through sweating and you need to replenish your potassium reserves by taking a supplement.
10. Iodine
You probably already know that too much or too little iodine can affect the health and function of your thyroid gland. This is true and that’s why your iodine intake must be adequate.
The thyroid gland is responsible for producing hormones that influence your whole body. Having too little iodine will eventually lead to an underperforming thyroid gland. You might find iodine added to table salts and other ingredients/spices. You can also get it as a supplement from most health food stores.
11. Calcium
The importance of calcium is usually underestimated. This mineral is necessary for healthy bones and teeth. You should think about getting a calcium supplement especially if you’re not the type of guy that drinks milk or eats cheese.
If you go to the gym and lift weights, you put a lot of pressure on your bones. That’s why you need more calcium to help your body repair these bones. If you don’t get enough calcium in your system, the body will compensate by pulling from bones and teeth.
This will decrease the mineral density in your bones and predispose you to osteoporosis and fractures. Make sure that your multivitamin complex also contains calcium and get more of this mineral from milk and yogurt. Check out Dignity Labs for a few recommendations on vitamin and mineral supplements.
12. Selenium and Vitamin E
These are two important vitamins that work similarly to vitamin C – they protect the cells against damage. Free radicals and other types of damaging agents can deteriorate the cell membranes. This can lead to premature aging.
Selenium and vitamin E can prevent free radicals from damaging your cells. Selenium is particularly useful in preventing liver damage as a result of consuming too much alcohol. Your multivitamin formulation should contain small amounts of selenium and vitamin E to ensure your health and well-being.
13. Vitamin K
This type of vitamin is rarely talked about, but it’s very important. It’s responsible for the formation of blood clots when you get a cut or a scratch. Severe deficiencies of vitamin K are rare, but they can lead to excessive bleeding from injuries.
A body’s ability to form blood clots is paramount. Without this, people can bleed to death even from a minor scratch. That’s why you should get a sufficient amount of vitamin K in your system. Check the label of multiple multivitamin formulations and make sure they contain vitamin K too.
14. Phosphorus
Another important mineral required by your body is phosphorus. This element is present in seafood as well as poultry and dairy products. Traditional knowledge mentions that phosphorus can also make you brighter as people associated phosphorus with light.
It’s not clearly known if you become smarter with a higher phosphorus intake. However, this mineral supports a healthy kidney function. It also works with calcium and other minerals to make your bones and teeth stronger.
A phosphorus deficiency will ruin the nutrients’ balance in the body. You should start eating more seafood and poultry to get your phosphorus RDI. you could also find affordable phosphorus supplements and they’re usually formulated in combination with other minerals.
15. Iron
Iron is paramount for a healthy immune system. An iron deficiency usually leads to anemia which is characterized by excessive fatigue, weak muscles, poor cognition, and even headaches. Iron is present in many foods such as beans, lentils, and tofu.
This mineral is also used by red blood cells to transport oxygen to cells and tissues. If you have the symptoms mentioned above, talk to your doctor. You might need iron supplementation and this is only established after a thorough blood test.
You shouldn’t supplement with iron on your own because too much iron can make your blood thicker. This leads to other health complications, so make sure that you only take iron supplements as instructed by your physician.
16. Copper
Copper is rarely mentioned when talking about vitamins and minerals, but it’s equally important. Its role is to ensure that iron is properly absorbed by the body. Too little copper can cause imbalances in other minerals.
This element is usually found in ample quantities in vegetables and legumes. Most high-quality multivitamin and multimineral formulations also have it. Copper deficiencies can lead to anemia, Menkes disease, and other health problems.
Now You Know What Are the Essential Vitamins for Men
As you can see, humans are complex creatures that need a lot of vitamins and minerals. It’s important to acknowledge that men have slightly different vitamin needs in comparison with women. That’s why this article focused on the essential vitamins for men only.
The next step is to go to your doctor and request a blood test. This will help you determine what vitamins and minerals are deficient in. Based on the results, you can begin supplementation with iron, vitamin K, and more.
For other vitamins and minerals, you can also take a multivitamin complex from a reliable food store. These products are formulated to provide the federal RDI without causing an overdose.
To stay updated with the latest supplements and minerals that boost your immune function and overall health, make sure that you check out the other articles on our website!
