At the turn of the decade, the average consumption of the male population was at a whopping 2500 calories per day. The current eating patterns, on the other hand, indicate that our diet has become worse. With the consumption patterns, it should be statistically concludable that men would get their required share of vitamins and minerals.
Unfortunately, they don’t. Nearly one-third of Americans take multivitamin supplements, 12% use fish oil supplements, and more than 7% use some form of amino acid and tea extract supplements.
Vitamins & Minerals For Men
While food should be the primary source of proteins, supplements, as long as they are taken carefully, are a great source [1] for all your nutritional needs. Some vitamins and minerals that men need are
1. Vitamin D
Vitamin D is one of the most important vitamins because it is primarily known to help bone health and its role in calcium-phosphorus homeostasis. The primary source for vitamin D is sunlight. It converts fat into Vitamin D. This is also one of the most common vitamins for which more than 75% of the American population, including teens, has a deficiency.
Vitamin D deficiency can happen not just from the diet but from an individual’s lifestyle also. Most vitamin deficiencies are aggravated by the consumption of alcohol [2]. The recommended dose for anyone is to maintain the levels of Vitamin D in the blood. Usually, to boost the levels, you need anywhere between 3-7 times the normal dosage.
[Also Read: Vitamin D Deficiency: Is It Really a Problem]
2. Magnesium
Magnesium is one of the most important minerals [3] required for a body. It is useful in calcium regulation and maintaining the structural integrity of the skeleton. According to a study, “It is involved in glucose control, regulating blood pressure, nervous system processes, and muscle function, and is required for energy production.”
Magnesium is also important because fluctuation in its levels causes higher levels of serum C-reactive protein. Studies have shown that men consume less than 80% of the recommended intake of 400 milligrams of magnesium [4] a day.
3. Vitamin B12 – Cobalamin
Vitamin B12 has several benefits. It is helpful for
- It is essential for energy
- It helps in enhancing brain function
- Protects against heart disease
- Improves sleep
- Keeps the hair healthy
In addition to those benefits, B12 is also useful for the health and regulation [5] of sperm in men. It improves the count, adds to the motility, and improves sexual performance and libido. Even though the statistics generally suggest that men consume the required dosage of the vitamin, because of its interaction with other medications, deficiencies are increasing around the world.
You’ll find B12 in lamb and salmon, but the most accessible source may be fortified cereals. That’s because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it.
Best Supplements for Men
1. Men’s Pure Pack- 30 Capsules
PureMulti for Men by PureFormulas is a daily supplement that targets men’s specific areas of health as they age. This comprehensive multivitamin‚ mineral‚ and herbal supplement contain select amino acids designed to support digestive‚ bone‚ and prostate health.
Additionally, PureMulti comes in easy-to-swallow vegetable capsules that offer broad-spectrum antioxidant protection and feature patented Albion TRAACS® amino acid chelates, which help optimize mineral absorption. This formula is free of copper‚ an essential mineral that may interfere with men’s overall hormonal balance and bone heal.
2. Men’s Nutrients – 180 Capsules
Men’s Nutrients by Pure Encapsulations is a daily multivitamin and mineral complex formulated specifically for men over 40. Men’s Nutrients offer the nutrients needed for healthy energy levels, endurance, and stamina. Plus, this formula is gluten-free, GMO-free‚ and vegetarian to meet your dietary and lifestyle needs.
3. mykind Organics Men’s Multi 40+ – 120 Vegan Tablets
This supplement from Garden of Life® is designed to keep in mind the health needs of this particular age. Men may benefit from its certified organic heart support blend to promote overall cardiovascular health.
It comes with folate and manganese to particularly improve prostate health. Vitamin D and bone-supporting minerals could provide the much needed extra support for skeletal health in men over 40.
This convenient source of vitamin B-12 (cobalamin) and chromium may provide indispensable support in energy‚ metabolism‚ and DNA synthesis. Made from organic fruits, vegetables, and herbs, this is scientifically formulated to deliver effective results.
4. Alive!® Once Daily Men’s 50+ Ultra – 60 Tablets
Men over 50 could supplement the nutrition from fruits and vegetables with Alive!® Once Daily Men’s 50+ Ultra Tablets from Nature’s Way®. This supplement contains many nutrients to help men stay active and energized and experience overall benefits on health.
Saw palmetto berry and tomato extract help maintain the health of the prostate gland. This Orchard Fruits™ blend features pomegranate seed‚ grape‚ cherry‚ plum‚ cranberry‚ and blueberry. This blend may also supply vitamins A‚ K and C, and many essential minerals your body needs to preserve a healthy electrolyte balance.
Pomegranate seeds provide vitamins C, and K. Vitamin C boosts immunity, supports collagen and elastin production, and aids iron absorption. Vitamin K helps promote bone health and maintains healthy clotting. Papaya contains papain enzymes, which aids digestion. Papaya is a wonder fruit known to curb age-related macular degeneration, heart, and bone conditions.
Garden Veggies Juice Powder Blend from Nature’s Way® contains kale‚ asparagus‚ broccoli‚ cabbage‚ and garlic to support many facets of health. Extracts of Ginkgo biloba‚ Siberian eleuthero‚ Gotu kola‚ and Korean Ginseng in Alive!® Once Daily Men’s 50+ Ultra Tablets from Nature’s Way® support the brain and may keep you revitalized.
5. Multi for Men 55+ – 60 Tablets
Men Over 55™ Tablets from Mega Food™ may strengthen bones and boost energy levels. This vegetarian health supplement exhibits the benefits of added vitamins‚ minerals‚ and natural extracts. It is also free of soy‚ gluten‚ GMOs‚ dairy‚ pesticides‚ and herbicides.
Tomato fruit extract in this health supplement from Mega Food™ could potentially provide antioxidant protection to the cells of your body, maintain prostate health, and increase bone strength. It may also support heart health‚ alleviate cardiovascular conditions, and improve digestion.
Pumpkin seed extract reportedly prevents enlarged prostate conditions, urinary tract infections‚ anxiety‚ and joint discomfort. Blueberry‚ pomegranate‚ and eleuthero in Men Over 55™ Tablets from Mega Food™ could potentially reduce oxidative stress, heart conditions, memory loss, and prostate infections.
