Best Vitamins For Men


Your diet decides your appearance, so it is very important to maintain a healthy diet that includes all the vital minerals and vitamins. Apart from physical fitness, healthy appetite can help in living a longer life.

Interesting Facts About Vitamins For Men

  • As per NBC reports in 2009, 77% men are deficient in Vitamin D & Vitamin B12
  • Vitamin A, B12, C, D, E and K are considered to be the best vitamins for men. In addition to these, both fatty acids & minerals are pretty essential
  • Poor diet with less vegetables and fruits, hereditary history of deficiencies, ageing beyond 50 years and an only vegan diet can lead to various vitamin deficiencies
  • Vegetarians are often prone to be low in some of the best vitamins such as vitamin B12 that can only be sourced from seafood, meat, eggs and poultry.

Best Vitamins For Men

12 of The Most Important Vitamins For Men

The following table illustrates some of the most essential vitamins for men along with their benefits and recommended dietary allowance:

Vitamin Type (With recommended food options)BenefitsRDA
Vitamin A

  1. Carrots
  2. Apricots
  3. Cantaloupe
  4. Eggs
  5. Kale
  6. Tuna
  • Improves your eyesight
  • Treats macular degeneration
  • Improves bone metabolism, gene transcription & immune function
3,000 IU
Vitamin B1 (thiamin)

  1. Lean Meats
  2. Nuts
  3. Seeds
  4. Whole Grains
  5. Pork
  6. Cereals
  • Turns Carbohydrates into energy
1.2 mg
Vitamin B2 (riboflavin)

  1. Dairy products
  2. Green Leafy Vegetables
  3. Mushrooms
  4. Lamb
  5. Yogurt
  6. Almonds
  • Helps the cells to produce energy
1.3 mg
Vitamin B3 (niacin)

  1. Legumes
  2. Poultry
  3. Fish
  4. Turkey
  5. Green Peas
  6. Peanuts
  • Supports better digestion & nervous functioning
16 mg
Vitamin B6 (pyridoxine)

  1. Avocados
  2. Nuts
  3. Banana
  4. Salmon
  5. Chickpeas
  6. Watermelon
  • Promotes production of hemoglobin
  • Produces neurotransmitters in the brain
  • Better nerve function
  • Maintains blood glucose levels
1.3 to 1.7 mg
Vitamin B7 (biotin)

  1. Pork
  2. Semi-sweet Chocolate
  3. Nuts
  4. Legumes
  5. Spinach
  6. Soy
  • Better breaking of proteins & carbohydrates
  • Important for hormone & cholesterol production
30 µg
Vitamin B9 (folate)

  1. Beets
  2. Peanut Butter
  3. Lentils
  4. Black-eyed Peas
  5. Lettuce
  6. Beets
  • Promotes production of red blood cells
  • Essential for DNA production
400 µg
Vitamin B12 (cobalamin)

  1. Shellfish
  2. Eggs
  3. Milk
  4. Sardines
  5. Mackerel
  6. Salmon
  • Increases sperm count
  • Increases the level of testosterone
  • Strengthens the bone.
2.4 µg
Vitamin C

  1. Strawberries
  2. Brussels Sprouts
  3. Citrus Fruits
  4. Papaya
  5. Oranges
  6. Grapefruit
  • Supports protein synthesis
  • Repairs tissues & muscle injury
  • Helps in fighting infection
  • Boosts your immune system.
90 mg
Vitamin D

  1. Salmon, Fortified Milk
  2. Dairy Products
  3. Cod liver Oil
  4. Herrings
  5. Shrimps
  6. Oysters
  • Increases the level of testosterone
  • Improves bone health & chronic inflammation.
  • Supports erectile function
  • Promote muscular strength
  • Maintains healthy prostate
15 µg
Vitamin E

  1. Mango
  2. Vegetable Oils
  3. Asparagus
  4. Sweet Potato
  5. Palm Oil
  6. Spinach
  • Treats severe infections
  • Speeds the healing processes in the skin.
  • Acts as an anti-depressor
  • Boosts energy levels
22.4 IU
Vitamin K

  1. Cauliflower
  2. Kale
  3. Beef
  4. Swiss Chard
  5. Beet Greens
  6. Parsley
  • Enhances skin & health care
  • Prevents clumps
  • Reduces the risk of coronary diseases
  • Promotes circulation of blood
120 µg
  • IU= International Units, mg= Milligrams, µg=micrograms

Symptoms of Vitamin Deficiency in Men

VitaminsSymptoms
Vitamin A
  1. Throat & chest infections
  2. Gastroenteritis
  3. Delayed growth & bone development
  4. Infertility
  5. Poor Vision
  6. Dry Skin & Hair
Vitamin B1
  1. Nausea
  2. Abdominal discomfort
  3. Fatigue
  4. Headache
  5. Depression
  6. Irritability
Vitamin B2
  1. Anemia
  2. Sluggish metabolism
  3. Fatigue
  4. Nerve damage
  5. Sore throat.
  6. Skin inflammation & skin disorders
Vitamin B3
  1. Indigestion
  2. Canker sores
  3. Depression
  4. Fatigue
  5. Vomiting
Vitamin B6
  1. Mood swings
  2. Anxiety & depression.
  3. Muscle pains.
  4. Fatigue.
  5. Deteriorating PMS symptoms.
Vitamin B7
  1. Anemia
  2. Rashes
  3. Fine & brittle hair
  4. Fungal infections
  5. Hair loss
  6. Seborrheic dermatitis
Vitamin B9
  1. Diarrhea
  2. Tongue inflammation.
  3. Shortness of breath
  4. Gingivitis
  5. Forgetfulness
Vitamin B12
  1. Staggering & balance problems
  2. Swollen or inflamed tongue
  3. Jaundice
  4. Cognitive difficulties or memory loss
  5. Fatigue
Vitamin C
  1. Dry skin
  2. Split hairs
  3. Swollen or discolored gums
  4. Unexpected bleeding in gums
  5. Difficulty to fight infections
  6. Bleeding in joints
Vitamin D
  1. Bone Pain
  2. Weak Muscles
  3. High Blood Pressure
  4. Depression
Vitamin E
  1. Neurological deficits due to chronic liver diseases
  2. Muscle weakness
  3. Truncal & limb ataxia
  4. Paralysis of extra-ocular muscles
  5. Loss of vibration & position senses
Vitamin K
  1. Heavy menstrual bleeding
  2. Unexpected gum bleeding
  3. Nose bleeding
  4. Getting bruised

 

Best Vitamins for Men on a Weight Loss Program

If you are looking for a diet that can help to control your weight, it is important to include foods rich in vitamin B12. Additionally, your diet should have a balanced inclusion of foods high in omega 3 fish oil and fiber.

Best Vitamins for Men Body Building

If you hit the gym regularly, you might have come across several supplements rich in vitamins and are often recommended by your trainers. However, eating foods high in vitamin B1, B2, B3, B12, D, and E is highly recommended. These vitamins play a crucial role in shaping up your body, besides offering the required elements for effective muscle gain.

Are vitamin supplements good?

Men Vitamins picture

Supplements might be needed by a certain group of men, but this is very rare. Some of the best vitamins for men over 50 include Vitamin B-12, Vitamin B-6 and Vitamin D. They need to ensure that they are taking the right foods to maintain its recommended levels. Mostly, these vitamins can be sourced from regular foods, but doctors might suggest taking vitamin D supplements or other vitamin supplements if needed. Hence, you should only be taking supplements if an expert advice you to.

On the other hand, most multivitamins or vitamin supplements do not have the qualities as advertised. As per American Heart Association, people should refrain from adding any of these to their diets. Moreover, evidence has shown enough proof of many antioxidant supplements being not effective.

References
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