The Best Vitamins and Minerals for Men – Types, Deficiencies & More
|The Best Vitamins and Minerals for Men – Types, Deficiencies & More : Hopefully you’re a healthy eater who takes care of his body and tries to eat right. But none of us are perfect, and sometimes when we get busy it becomes more difficult to take in all of the nutrients we need.
Although the majority of our vitamins and minerals should come from food, in reality it’s not always easy to meet all of the recommended daily allowances. That’s why taking vitamin and mineral supplements is important; you have to take in the nutrition that you’ve missed.
Vitamins and minerals serve some essential functions in our bodies, including strengthening the immune system, preventing disease, encouraging cell development, nutrient absorption, and promoting emotional health.7 If you’re low on certain vitamins, the first action you should take is to improve your nutritional habits. After that, consider taking some supplements based on the key vitamins and minerals men need in their systems.
Best Vitamins for Men
Vitamin deficiency can lead to some grave consequences, so consider supplementing with some of the vitamins that men need and are most likely to lack.
1. Vitamin D : This vitamin is excellent for strengthening the bones and protecting the heart. Research has found that men with low levels of vitamin D in their systems may have a higher risk of developing prostate cancer. 5 One great benefit of vitamin D for men is that it boosts testosterone levels. The main way of acquiring vitamin D is through exposure to sunlight.
2. Vitamin B12: This vitamin is responsible for assisting in red blood cell formation, regulating the metabolism and helping the functioning of the nervous system.7 This vitamin is particularly important for men over the age of 50. That’s the time of life when a deficiency is most likely to occur. As we age, absorption of the B vitamins becomes more difficult for the body, so it becomes necessary to supplement. There are also many deficiencies that occur because of drug interactions that lower B12 levels in men.3
3. Vitamin K: This vitamin plays a significant role in blood coagulation.7 From a dietary standpoint, vitamin K is found mostly in leafy green vegetables like kale and spinach. Men have a higher requirement for vitamin K than women as adults, needing 120 micrograms to the 90 micrograms women require.6 There’s some evidence that vitamin K plays a role in bone health.6
4. Vitamin C: This is an antioxidant vitamin that fights damage created by free radicals in the body. Free radicals age the body, and in men they increase the risk of heart disease, vision problems, cancer, and age-related cognitive deficits. Vitamin C is also crucial in helping the body to heal from damage.8
Best Minerals for Men
Deficiency in key minerals is also a source of concern for men. Here are some of the most important minerals to supplement.
1. Magnesium: Research shows that men tend to be deficient in magnesium, consuming an average of 80% of the daily recommended intake. Since this mineral is involved in more than 300 bodily functions, a deficiency is quite significant.3
2. Potassium: Potassium assists glucose in energy transport and utilization, and it also lowers blood pressure. Most men only consume about 60-70% of the recommended daily intake. Many men also consume too much salt, which leaves us even more vulnerable to high blood pressure.13
3. Zinc: Zinc plays a key role in growth and development, the immune system, neurological functioning, and reproductive processes. It also regulates gene expression and DNA functioning.6 Research shows that zinc regulates our testosterone levels.12
Much research has gone into examining the effects of a multivitamin on our systems and our functioning. Some researchers have found that a multivitamin has a minimal effect on our bodies. 1 Yet, there have been few studies that have looked at the long-term effects of a true balanced multivitamin.
Of the ones that exist, the Physicians Health Study 2 concluded that men who take a multivitamin regularly have an 8% lower risk of developing cancer, and a lower risk of developing cataracts. A study published in the American Journal of Epidemiology in 2000 did find that both men and women who took a multivitamin regularly had lower rates of death from heart disease and stroke. 12
There are products designed for specific ailments, where the ingredients are curated for a specific purpose, such testosterone-support products like HexoFire Delta Prime.
Risks of Mineral and Vitamin Deficiencies in Men
The health risks of becoming deficient in one or more of these vitamins and minerals can be severe. One research study found that people who had a measurable vitamin D deficiency had an 80% greater chance of having a heart attack or stroke. 9 Other studies indicated a link between vitamin D deficiency and increased risk of developing several conditions including diabetes, cancer, mood disorders, and dementia.3 A deficiency in vitamin C can lead to an excess of free radicals. Free radicals age the body, and in men they increase the risk of heart disease, vision problems, cancer, and age-related cognitive deficits.8 As we age, absorption of the B vitamins becomes more difficult for the body, and that can lead to a deficiency in one or more. A deficiency in B12 can lead to difficulty producing red blood cells.
According to research, low magnesium can lead to a greater risk of heart disease. 4 Low potassium can cause high blood pressure. A deficiency in zinc can lead to numerous health problems for men, including a deficit in immune system functioning and low testosterone levels.
Final Thoughts on the Best Vitamins and Minerals for Men
Clearly, it’s important for men to supplement their diets with the best testosterone vitamins and minerals to reduce the risk of becoming deficient. Deficiencies in key vitamins can lead to serious health problems, and even increase your risk of death. Scientists have shown the efficacy of a multivitamin a day in reducing risk of death from stroke and heart disease. Supplementing with individual vitamins and minerals that you may be lacking is also a good option. For men, vitamin C, K, and B12 are most lightly recommended as supplements. In terms of minerals, magnesium, potassium and zinc are important to supplement.
Where to Buy Vitamins and Minerals for Men
Vitamins and minerals for men are on sale at a wide variety of retail locations both on and offline. You can find them mostly at drug stores, grocery stores, and health food stores, or anywhere that sells nutritional supplements.
1. Grodstein F, O’Brien J, Kang J.H, Dushkes R, Cook N.R, Okereke O., et al. (2013) Long-Term Multivitamin Supplementation and Cognitive Function in Men: A Randomized Trial. Ann Intern Med.; 159:806–814. Retrieved online at http://annals.org/aim/article-abstract/1789250/long-term-multivitamin-supplementation-cognitive-function-men-randomized-trial
2. Harvard Medical School (March 2014). Do Multivitamins Make You Healthier? Harvard Health Publishing. Retrieved online at https://www.health.harvard.edu/mens-health/do-multivitamins-make-you-healthier
3. Harvard Medical School (November 2017). Taking too Much Vitamin D Can Cloud Its Benefits and Create Health Risks. Harvard Health Publishing. Retrieved online at https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks
4. Lee, John H., O’Keefe, J.H., Bell, D., Hensrud, D., Holick, M.F. (2008). Vitamin D Deficiency. Journal of the American College of Cardiology. 52 (24) 1949-1956. Retrieved online at http://www.onlinejacc.org/content/52/24/1949
5. Legg, T.J. (June 2016). Can Vitamin D Deficiency Lead to Prostate Cancer? Healthline. Retrieved online at https://www.healthline.com/health/prostate-cancer/vitamin-d-and-prostate-cancer
6. Linus Pauling Institute (2018) Vitamin K. Oregon State University. Retrieved online at https://lpi.oregonstate.edu/mic/vitamins/vitamin-K
7. Longfellow, M. (August 2016). The Best Vitamins for Men. Healthline. Retrieved online at https://www.healthline.com/health/vitamins-for-men
8. ayo Clinic Staff (2018). Vitamin C. Mayo Clinic. Retrieved online at https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
9. Michos, E. D & Blumenthal, R.S. (Feb 2007). Vitamin D Supplementation and Cardiovascular Disease Risk. Circulation, 115, 7, 827-828. Retrieved online at https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.106.686238
10. National Institute of Health (2007). Physicians’ Health Study-II. National Institute of Health. Retrieved online at http://phs.bwh.harvard.edu/phs2.htm
11. Pilz, S. Frisch, H. Koertke, J. Kuhn, J. Dreier, B. Obermayer-Pietsch, E. Wehr, A. Zittermann. Horm Metab Res. (2011). Effect of vitamin D supplementation on testosterone levels in men, 43(3), 223–225. Retrieved online at https://www.ncbi.nlm.nih.gov/pubmed/21154195
12. Prasad, A. S. Mantzoros, C. S. Beck F.W, Hess., J. W., Brewer, G. J. (May 1996). Zinc status and serum testosterone levels of healthy adults. Nutrition. 12(5): 344–348. Abstract retrieved online at https://www.ncbi.nlm.nih.gov/pubmed/8875519/
13. Stevenson, Jason (June 2009). Are You Getting Enough? Nutrients, That Is. Men’s Health, NBC News. Retrieved online at http://www.nbcnews.com/id/30067951/ns/health-mens_health/t/are-you-getting-enough-nutrients/
14. Watkins, Margaret L., Erickson, D., Thun, Michael J, .Mulinare, J., Clark W. Heath, Jr. (July 2000). Vitamin Use and Mortality in a Large Prospective Study. American Journal of Epidemiology, 152, 2, 15, 149–162. Retrieved online at https://www.researchgate.net/publication/31274525_Multivitamin_Use_and_Mortality_in_a_Large_Prospective_Study