The Best Vitamins for Men’s Health

Multivitamins for men (and women) have a feel-good factor about them. They make you feel like you’re getting all the essential vitamins and minerals you need for good health in one convenient supplement. Yet, experts say if you are a man who is in overall good general health and you eat a varied diet with no major dietary restrictions (keto, gluten, vegan, etc.), you do not need a multivitamin for men. It is especially dangerous to take multivitamins if you’re taking them to justify poor eating habits. It is also worth noting that even the best multivitamins cannot replicate the benefits of natural foods like fruits and vegetables in terms of the variety of micronutrients and antioxidants they contain.

With that said, there are definite benefits to taking a daily multivitamin. Men’s multivitamins and supplements are particularly important for men who follow specific diets that exclude certain food groups. They are also useful for men who have difficulty obtaining and eating nutritious foods or have food allergies or medical conditions that affect digestion.

The truth is that even men who eat a balanced diet with a variety of food groups can fall short of the recommended amounts of key nutrients needed for optimum health and wellness. Dietary supplements can help men in getting enough of all the nutrients they need, thereby boosting energy, improving sexual function, and optimizing heart health and brain health.

What are the most important vitamins and minerals for men?

All nutrients are important but certain nutrients are considered especially important for men’s health. Some of them are described briefly below.

Vitamin D

This vitamin is essential for muscle and bone health. It helps the body absorb calcium and makes the immune system strong. Interestingly, vitamin D is naturally present in very few foods and is therefore one of the key nutrients provided by dietary supplements. The recommended intake for adult men is 600 IU of vitamin D per day.

Vitamin C

This is an essential vitamin for men and has impressive health benefits. The body cannot make vitamin C. It is one of the vitamins that must be obtained from food (fruits and vegetables) or supplements. Vitamin C is a powerful antioxidant that protects the body from harmful molecules called free radicals. It has been linked to various health benefits, including lowering the risk of heart disease and boosting immunity.

Calcium

This mineral is essential for healthy nerves, bones, and muscles. The recommended daily intake for adult men is 1,000 mg of calcium. Many men are unable to obtain enough calcium from natural sources. Supplements and multivitamins can help to make up for any shortfalls.

Folate

Also called folic acid, it is one of the B vitamins (vitamin B9). It is needed by the body to make healthy blood cells, repair DNA, and use protein. Folate has been linked to improved heart health, hair growth, and fertility in men. For this reason, this B vitamin is present in many of the best multivitamins formulated for men.

Vitamin A

This vitamin is essential for immune health as well as healthy eyes. It is also believed to lower the risk of certain types of cancer and benefit bone health in men. It is worth noting that taking too much of an essential nutrient like vitamin A, either through a daily multivitamin or through the diet, can be harmful. The recommended daily amount of vitamin A is 900 mcg for adult men.

Vitamin B12

It is essential for energy, mood, sleep, and brain function. It also keeps hair and skin healthy and protects men from heart disease. The recommended amount of vitamin B12 for adult men is 2.4 micrograms per day.

Magnesium

This is an essential mineral that has a range of benefits for men’s health, including reducing inflammation, fighting depression, boosting exercise performance, and preventing migraines. The recommended amount of magnesium intake from food sources and supplements is 400 mg per day for adult men.

Omega 3

Fatty acids in supplements for men are some of the most hotly contested in terms of health claims, especially heart health. Experts from Harvard University say that high doses of omega 3 fatty acids in supplements are not appropriate for all men and may even pose health risks. However, men who do not eat fish may benefit from taking an over-the-counter omega 3 supplement (fish are a rich natural source of this nutrient).

What vitamins help sexually?

Some studies have shown a link between erectile dysfunction (the inability to achieve and maintain an erection) and a deficiency of essential vitamins. Specifically, B vitamins (vitamin B9 or folate and vitamin B3 or niacin), as well as vitamin D and vitamin C, have been linked to men’s sexual health. If you do not get enough of these essential vitamins in your diet, it is certainly worth considering a supplement to make up for the shortfall and optimize your sexual health.

What supplements should men take for prostate health?

The prostate is a walnut-sized gland in men that is responsible for making the fluid in semen. It can be affected by various medical conditions including prostatitis (inflammation), benign prostatic hyperplasia (age-related enlargement), and prostate cancer. One of the most common herbs that is believed to support prostate health is saw palmetto. Other herbs that benefit prostate health in men include rosemary, nettle root, beta-sitosterol, and pumpkin seed oil. There are gluten-free options of prostate supplements available.

Choosing the right multivitamin

A men’s multivitamin can support your body in meeting its nutritional demands by supplying it with the necessary vitamins and minerals. But not all multivitamins are made the same. Choosing the right multivitamin is as important as taking a multivitamin. Here’s how you can select a supplement that gives you value for money and does what it promises:

Choose a good quality multivitamin that contains a wide range of nutrients, including vitamins, minerals, and trace minerals like iron and zinc (these are nutrients that are required in very small quantities). This may require a little bit of research on your part.
Pick a multivitamin that is right for you. A men’s multivitamin may contain specific ingredients to support health and nutrition in older men, for instance. If you have a specific deficiency, you should choose a multivitamin that ensures you get enough of the nutrient you require.
Read the label of the multivitamin. The best multivitamins for men are formulated to meet the recommended daily intake of all the essential vitamins and minerals. Remember, multivitamins that contain mega-doses of one or more nutrients are not recommended - they can lead to toxicity and health problems.
The form of the multivitamin is also important (tablets, capsules, chewables, effervescents, etc.). It affects how the nutrients are absorbed by your body. Talk to a healthcare provider for medical advice if you’re not sure what type is best for you.

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