The Top 7 Vitamins You Need to Take If You’re a Man
It would be great if supplemental vitamins weren’t necessary. But fast-paced lives often keep you from eating a well-rounded diet that contains all the nutrients needed for optimal health. If you are a man in search for a multivitamin, try to find a fermented one.
The fermenting process is a type of pre-digestion. This makes nutrients more easily absorbed which means you get more nutrition out of a dose over one that is not fermented. There are numerous statistics available that demonstrate the vitamins most men are not consuming. Adult men need to take vitamins that have enough of these key nutrients.
- Vitamin D3 – One of the most common vitamin deficiencies in men and women both is vitamin D. Experts think between 45 and 75% of US adults have some level of deficiency. The numbers are a bit higher for those who live in colder climates or spend a lot of time inside. Vitamin D is important for men as it helps them produce adequate amounts of testosterone, protects their brain health, and is essential for maintaining strong bones and blood pressure levels. It is also beneficial for lowering inflammation. This is why some medical experts think men who are deficient in vitamin D may be more likely to suffer a stroke or heart attack. The primary source of vitamin D is exposure to sunlight. However, it is in some foods like eggs and some mushrooms. Supplements are beneficial for those who do not get enough sunlight.
- Vitamin B12 – Most men typically get adequate amounts of B12 in the foods they eat. However, some can have difficulty absorbing it properly because of medication use. Men who are a bit older and take multiple prescription medications are at a higher risk of a deficiency. Having inadequate amounts of B12 can lead to trouble with the central nervous system and fatigue. B12 is found in most animal based proteins like salmon, lamb, and beef. If you avoid animal products, consider taking supplemental B12.
- Vitamins A, C & E (The Antioxidant Vitamins) – The best way to get these vitamins are to eat foods high in antioxidants. This includes a variety of fruits and vegetables but especially dark greens like kale, collard greens, and spinach. These vitamins are fat-soluble and are not made by the body, so they have to be eaten. The biggest benefit you get from them is their ability to fight damage from free radicals. Consuming inadequate amounts can put men at a higher risk for developing cognitive declines, loss of vision, cancer and heart disease. As men age, taking enough antioxidant vitamins can keep cells healthy, prevent tumors, muscle wasting, tissue loss and artery damage. You may be deficient if you have a weak immune system or have poor vision or frequent skin irritations.
- Vitamin K – This nutrient helps build and maintain strong bones, prevents heart disease and blood clotting. Men who do not eat vegetables or dairy products are more likely to be deficient. However, men who take medications or antibiotics for long periods of time are also likely to be deficient. Those who suffer from IBS or other intestinal problems could be likely to have problems with absorption as well. Green veggies contain vitamin K and 2 is in dairy products. Eating plenty of leafy, green veggies, wild-caught fish, and cage-free eggs can help prevent a vitamin K deficiency.
The best multivitamins for men should contain adequate amounts of all these vitamins. But it’s also important for them to contain these essential fatty acids and minerals:
- Magnesium – This essential electrolyte mineral is involved in more than 300 chemical processes in the body. It is crucial for regulating potassium, sodium, and calcium while helping prevent muscle spasms, heart disease, and high blood pressure. Due to soil depletion, the magnesium found in our foods has been going down which could be one reason why people tend to get less of it in their diets. When men are under stress, works out frequently or has a digestive issue that blocks its absorption, he is more likely to have lower magnesium levels. Muscle twitches, difficulty sleeping or going to the bathroom and anxiety are signs of low magnesium. Foods that contain this mineral include leafy greens, nuts, seeds, and beans.
- Potassium – When your body doesn’t have enough potassium it increases the risk of cardiovascular problems and high blood pressure. Low potassium levels have also been linked to sluggish metabolism, poor bone health, muscle spasms, poor digestion, and fatigue. One study recently discovered that most adults do not consume even half the amount of potassium that is recommended. Men who take diuretics to manage blood pressure or suffer from heart disease or diabetes are more likely to have a potassium deficiency. Men who exercise for more than an hour or two each day are also at risk. Beans, sweet potato, avocado, salmon, grass-fed beef and bananas have potassium.
- Fish Oils Omega-3s – Salmon, tuna, halibut, and sardines may have more benefits than originally thought. These wild-caught fish provide omega-3 fatty acids. Most people who consume a western diet get enough omega-6 fatty acids. These are in packaged foods and vegetable oils, but they do not contain enough omega-3 fatty acids which can help reduce inflammation. Eating enough eggs, some fish, and nuts and seeds can ensure you get adequate amounts. While the male needs both, most consume plenty omega-6s and inadequate amounts of omega-3s. Eating wild-caught fish a few times each week or taking a supplement can be the best way to get enough.