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We all have different needs according to our bodies, but in general, men and women have additional, specific needs that need to be met when it comes to vitamins.
According to research, men are more prone to certain conditions like liver disease and diabetes. They also need to take more of some vitamins and less of others compared to women, mainly due to physicality and the different biological tasks each sex performs.
It can be hard to keep track of all of the vitamins and minerals one gets in their diet, on top of making sure it is all balanced, quality nutrition. Supplements make it easy for men to fill the gaps...but what vitamins specifically should men be focusing on? We sifted through all the research and created this handy guide so you know exactly what to look for in minutes.
Iron is a mineral that is critical to endurance, strength, and vitality. Iron is essential for blood to carry oxygen through your body. It’s also necessary to create blood cells in general, hence why a shortage of iron = higher risk of conditions like anemia.
Iron helps to move oxygen throughout the body efficiently, and also supports muscle tissue regeneration after physical exertion.
The recommended daily dosage for men is around 8-11-mg, according to the NIH.
B-complex supplements cover all eight essential B vitamins, and are safe to take even if you do get some of your vitamin Bs through nutrition. B vitamins support your brain, immune system, metabolism, energy levels, and much more.
Vitamin B-complex also supports heart health, which is good news especially for men, who are at higher risk of heart disease and other heart conditions. The daily average recommended amount for all the Bs can be found here on the NIH website.
Most magnesium in your body is stored in your skeletal system and it is absorbed through diet and supplements. Many people, however, are deficient despite this mineral being necessary to function and live.
Magnesium has been linked to supporting mood levels, preventing the likelihood of migraines, and is involved in hundreds of biochemical processes in your body, such as DNA creation and energy levels. It also supports healthy blood pressure and a strong heart, which is especially important for men, as throughout life, men are more prone to high blood pressure.
Unfortunately, magnesium is not as readily bioavailable without certain other vitamins and minerals, so taking a supplement is extremely helpful.
The NIH’s daily recommendation for adult men is around 400-420mg.
Zinc is a trace mineral not naturally produced by our bodies, so we have to get it through diet and supplements. Zinc is essential in aiding over 300 enzymes that exist to help with digestion, metabolism, nerve function and the immune system, to name a few.
Zinc is also critical to hormone health—in fact, it helps to balance estrogen and testosterone, and aids in preventing testosterone loss as men age. The daily recommended dose for adult men is around 11mg, according to the NIH.
Vitamin D not only aids in calcium absorption by helping with cell transportation of nutrients. In general vitamin D supports major organs, proper immune function, and the musculoskeletal system. It also helps support your mood and energy levels throughout the day.
In addition there is some evidence that claims vitamin D can support healthy testosterone levels. Research has also connected vitamin D to supporting the body against diabetes and even cancer.
A lot of people get vitamin D3 through sunlight, but not enough. There are many with vitamin D deficiency, so try pairing your outdoor time with a supplement. The recommended daily dose by the NIH for adult men is around 600 IU, or 15 mcg, but it may vary according to your needs.
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Written by Annie-Eliza Stevens