Best Vitamins for Men
A variety of vitamins and minerals are essential for every individual in order to maintain health and avoid diseases caused by nutritional deficiencies. However, the requirements of both the genders differ based on their physical makeup and tendency to fall prey to different diseases. For instance, women require more vitamin D and calcium since osteoporosis is more common among them. On the other hand, men are more prone to heart related problems for which they require more heart-friendly nutrients. The following discussion reveals what the best vitamins for men are along with their benefits as well as sources.
Best Vitamins for Men
Men need vitamins which can maintain a healthy heart, boost energy, maintain the health of the reproductive system, prevent or delay age-related diseases and promote overall health. Discussed below are the best vitamins for men.
Benefits of Vitamin K
- Vitamin K helps in maintaining bone health. It acts as a signal for the production of a protein in the body which is essential for rebuilding damaged bones. It is, therefore, important for preventing bone fractures. It is a must item for men desirous of a physically active lifestyle, such as sportsmen. It keeps the bones strong as individuals grow older and the process of ageing begins.
- The vitamin plays an important part in the process of blood clotting at the site of a damaged blood vessel. It is, therefore, important for preventing excessive blood loss during injuries.
- Vitamin K helps in maintaining the overall health of blood vessels by preventing the built up of calcium. In this way, the circulatory system remains healthy which in turn maintains the health and function of the heart and prevents cardiovascular diseases.
Sources of Vitamin K
Average men over the age of twenty require a dose of 120 micrograms of vitamin K on a daily basis. Apart from multivitamin supplements, vitamin K is found in the following natural sources.
- Herbs like dried basil
- Green vegetables like spinach, kale, mustard greens, broccoli and Swiss chard
- Hot spices including red chili powder, cayenne pepper and curry powder
- Olive Oil
- Dried Prunes
- Egg yolk
- Cucumber Pickles
Diseases Caused by Vitamin K Deficiency
- Blood clotting disorders may be caused by a deficiency of vitamin K. In this condition, the victims face difficulty during blood clotting and a severe loss of blood may be caused due to injuries.
- Hemorrhage – excessive internal bleeding – may be caused in case of internal injuries owing to a deficiency of vitamin K.
Benefits of Vitamin C
- It performs the role of an antioxidant by preventing damage to different parts of the body which is caused by free radicals – the by-products of metabolism – as well as harmful environmental agents.
- Vitamin C maintains the health of skin, cell membranes, bones and muscles as well as tendons and ligaments which connect the latter together. Therefore, it helps men in leading a physically active lifestyle with a regular workout regime.
- Since it maintains cell membranes and epithelial tissue, vitamin C is important for a healthy lining of blood vessels. Therefore, it helps in maintaining the health of the cardiovascular system.
- The vitamin boosts the immunity system and prevents several diseases, such as the common cold. Working men need to maintain a good immunity for a regular work attendance.
Sources of Vitamin C
On average, men are required to consume 90 miligrams of this water soluble vitamin. Enlisted below are the ten best natural sources of vitamin C.
- Oranges and other citrus fruits
- Chili Peppers
- Bell Pepper
- Kiwi Fruit
Diseases Caused by Vitamin C Deficiency
- Sever deficiency of vitamin C leads to scurvy. It is a disease which is marked by swollen and bleeding gums.
- Chronic fatigue syndrome is a condition which may be caused due to a lack of vitamin C intake. It causes severe exertion which is not alleviated by rest. In addition, an individual becomes incapable of performing everyday activities owing to the fatigue.
- An individual may become more prone to diseases like flu which are caused by a weakened immunity owing to a lack of vitamin C.
Benefits of Vitamin E
- Vitamin E is an antioxidant which protects the body against free radicals – the culprits behind cancer and cardiovascular diseases in men.
- It promotes the health of skin and protects against sunburn. Men whose jobs or lifestyle involves long hours of exposure to the sun are prone to sunburn which may lead to skin cancer. Vitamin E protects against such conditions.
- The vitamin helps in the absorption of selenium which is an important mineral for men. It enhances the quality of semen and improves sperm motility which in turn plays a significant part in reproduction.
Sources of Vitamin E
Vitamin E is fat soluble and can, therefore, be stored in the body. It is found in the following natural food substances.
- Sunflower Seeds
- Pine Nuts
- Swiss Chard
Diseases Caused by Vitamin E Deficiency
- Age Related MacularDegeneration is a disease related to the health of the eyes. A deficiency of vitamin E along with a lack of other antioxidants, such as Vitamin A, leads to this condition which involves degeneration of the central part of the retina and loss of central vision.
- Atopic Eczema is a skin disease which is marked by constant severe itching. It is caused by serious deficiency of vitamin E.
- Cardiovascular diseases may also be caused in the absence of the vitamin which maintains the health of the blood vessels and the heart.
Benefits of Vitamin B3
- Also known as Niacin, the vitamin performs an important part in fueling the body by boosting energy levels. Therefore, physically active men must consume sufficient amounts of vitamin B3.
- It lowers the level of HDL cholesterol in blood, thereby preventing heart related diseases, such as stroke. Physicians often prescribe the vitamin to men as a remedy for cholesterol control.
- It helps in maintaining the walls of arteries. The vitamin can help reduce the chances of a second heart attack in men who have already suffered one.
- Studies have shown that men who consume a sufficient amount of niacin have a lower chance of developing age-related diseases including the Alzheimer’s disease, diabetes and osteoarthritis.
Sources of Vitamin B3
The average daily recommended dose of vitamin B3 for men is 16 miligrams in a day. The ten best sources of niacin are listed below.
- Tuna Fish
- Lamb Liver
- Green Peas
- Sunflower Seeds
Diseases Caused by Vitamin B3 Deficiency
- Pellagra is a disease which victimizes individuals owing to a deficiency of niacin. The medical condition is marked by several symptoms which affect both the physical as well as the mental state of an individual. Among the most severe symptoms are mental confusion, insomnia, diarrhea, general weakness, enlargement and weakening of the heart, psycho-sensory disturbances and dermatitis. The disease can be treated by prescribing niacin supplements to patients.
- High HDL cholesterol levels may lead to heart diseases.
- Atherosclerosis is a disease which is characterized by the hardening of the blood vessels. As a result, blood flow is affected which can lead to a heart attack.
Benefits of Vitamin D
- Vitamin D is necessary for maintaining the health and strength of bones. It helps men stay physically active even after crossing their youthful age.
- The vitamin boosts the brain function and improves memory. In this way, it prevents the loss of memory which usually occurs as an individual grows old.
- Colorado and Massachusetts researchers have discovered that vitamin D also plays a significant part in boosting immunity. As a result, individuals can avoid infections, like cold and fever.
- Men looking for leaner abs are recommended to fortify their daily orange juice with vitamin D. A study conducted in the US has shown that the vitamin combined by the nutrients found in orange juice help in reducing abdominal fat.
Sources of Vitamin D
Adult men are required to take 600 IU of vitamin D every day. Plenty of the vitamin is absorbed through exposure to sunlight. However, it is also found in the following foods.
- Salmon Fillet
- Canned Tuna
- Fortified Milk
- Egg Yolks
- Fortified Breakfast Cereals
- Beef Liver
- Cod Liver Oil
Diseases Caused by Vitamin D Deficiency
- Dementia – a disease marked by memory loss and mental confusion – is known to be caused by a severe or moderate deficiency of vitamin D. Alzheimer’s disease is a form of dementia.
- Prostate Cancer – The Clinical Cancer Research journal published a study in 2014 which shows that men with low levels of vitamin D are more prone to prostate cancer.
Men can maintain a good health through the above mentioned vitamins as well as other nutrients. A proper diet can help in leading an active and healthy life.