Vitamins for men

Why are Vitamins necessary?

Vitamins are essential organic nutrients for the overall growth of the body. They help to produce energy to ensure proper functions of bodily systems.

Vitamins help to resist infections, clot your blood properly, keep your nerves healthy, and help your body to get energy from food. If you follow the Dietary Guidelines, you will get most of the vitamins from food.

According to the USDA, men aged 31 to 50 should eat 350% more green vegetables and 150% more fruits per day.

Men over 70 need more Vitamin D than others, and 72% of them do not get it. The International Food and Council Foundation states that most of the men are aware that changes in their diet could help in their overall health, but fewer than half follow those changes.

“Eating a diet rich in fruits, vegetables, healthy oils, whole grain and low in saturated fats from red meat is rule number one for healthy nutrition,” says Bruce B. Campbell, a men’s health specialist at the Lahey Clinic in Burlington, Mass.

As men don’t bleed every month and don’t lose blood as women do, they are at a lower risk of iron deficiency. That’s why the requirements of iron for men are low.

Essential Vitamins for Men

• Folic Acid: 

It is one of the essential B vitamins that prevent the buildup of homocysteine from being protected from any heart disease. Homocysteine is a substance that your body needs to build protein, but if produced in excess it can lead to heart and blood vessel diseases.

It is recommended to have 400 micrograms of folate per day. You can easily get them from eating green leafy vegetables.

Folates are also available in multivitamins but do not take extra dietary supplements without consulting your physician. Too much folate can lead to a risk of colon cancer.

The best nutrition source for folate includes:

• Spinach
• Oranges
• Beans
• Asparagus
• Avocado
• Strawberries

• Vitamin A:

Vitamin A is necessary for maintaining good vision. It also helps you to maintain a good immune system.

It is recommended to daily intake 3,000 IU Vitamin A. But intake of too much Vitamin A can cause nausea and vomiting.

Excellent sources of Vitamin A are:

• Carrot
• Eggs
• Sweet potato
• Milk
• Broccoli
• Spinach

• Vitamin D:

Men who work inside all day do not get enough exposure to the sun, which causes Vitamin D deficiency in their body.

Lack of Vitamin D may increase the risk of colon cancer. One study found that men with a low level of Vitamin D have twice the risk of having a heart attack than men with a normal Vitamin D level.

Vitamin D becomes more critical with age because it helps to prevent weak bones and muscles. It is recommended for men to take 1000 IU of Vitamin D daily. Besides, too much Vitamin D can cause muscle weakness and fatigue.

Good nutrition sources of Vitamin D are:

• Milk
• Cheese
• Yogurt
• Orange juice
• Salmon
• Cod liver oil

• Vitamin B12:

Vitamin B12 helps in the normal functioning of the nervous system resulting in most of the older men preferring vitamin B intake.

Symptoms of low serum B12 are depression and dementia. It is recommended to take 2.4 mcg of Vitamin B12, which can easily be obtained from the daily diet.

You should not take supplements of Vitamin B12 until your physician recommends it.

Food source for Vitamin B12 are:

• Beef
• Chicken
• Eggs
• Milk
• Cheese
• Salmon

• Vitamin C:

Vitamin C is essential for your immune system. It protects the body by neutralizing free radicals that want to attack healthy cells.

Vitamin C foods also help slow signs of aging. It is recommended for men to take 90 mg of Vitamin C per day.

The deficiency of this vitamin can result in scurvy. Scurvy is seen in some malnourished older adults. Too much intake of Vitamin C can give you an upset stomach. Therefore it is essential to take this vitamin in an adequate amount.

Great food sources of Vitamin C include:

• Oranges
• Sprouts
• Lemons
• Watermelon
• Tomatoes
• Pineapple
• Cabbage

Stress, poor food, and lack of exercise can cause men to be deficient in specific nutrients. Therefore men who want to maintain good health should take a proper amount of all vitamins through varied diets rich in nutrient-dense foods.  

These vitamins will help you with your overall growth, enhance sexual health, and maintain good health.

Reference

1. https://www.nia.nih.gov/health/vitamins-and-minerals
2. https://www.everydayhealth.com/mens-health/a-mans-guide-to-essential-vitamins.aspx
3. https://takecareof.com/articles/best-vitamins-supplements-for-men

By -
Dr. Ruchika Singh

14-April-2023