Men

What vitamins should I take daily for a man?

Vitabiotics | Published: 04/06/2024

What vitamins should I take daily for a man?

To help support good health, there are some vitamins that men should take daily. Although vitamins and minerals should primarily come from the diet, it can be difficult to maintain a healthy diet, filled with the correct balance of vitamins, so a supplement can help safeguard the intake of these vitamins.

But what vitamins should men take daily, and what are the benefits of these vitamins? We delve a little deeper…

What vitamins should men take daily?

There are some essential vitamins that men need to get enough of every day, to help their body function optimally.

Vitamin D

The main source of vitamin D is the sun, so during the winter months, when there is less sun, the UK’s Department of health recommends that everyone, including men, should consider taking a supplement containing 10 micrograms (mcg) of vitamin D a day. This vitamin contributes to the normal function of the immune system as well as the maintenance of normal bones and teeth.

Folate

Women need folate as it contributes to maternal tissue growth during pregnancy, however men need folate too. Not only does folate contribute to the normal functioning of the immune system, but it also contributes to normal blood formation and normal homocysteine metabolism.

Vitamin A

To help maintain a man’s normal vision, vitamin A is important. This vitamin also helps with the maintenance of normal skin.

Calcium

To help men maintain normal bones and teeth it’s important to get enough of the mineral calcium. Calcium is also necessary for normal muscle function and normal coagulation (blood clotting), and it plays a role in the normal function of digestive enzymes.

Vitamin C

This vitamin plays several important roles for men. It contributes to the normal function of the immune and nervous systems plus it contributes to the protection of cells from oxidative stress and it contributes to normal collagen formation. This is needed for the normal function of bones, teeth, cartilage, skin and blood vessels. Vitamin C also increases iron absorption and contributes to normal energy release.

Magnesium

It’s essential that men get enough of the mineral magnesium as it plays a role in over 300 biological processes within the body. Magnesium also contributes to normal function of muscle and the nervous system, it helps to maintain normal bones and contributes to the reduction of tiredness and fatigue.

Zinc

Another essential mineral for men, zinc contributes to normal fertility and reproduction, and to the maintenance of normal testosterone levels in the blood, as well as playing a role in the process of cell division.

Zinc also contributes to maintaining the normal function of the immune system and it supports normal skin hair, nails, bones and vision.

Iron

The mineral iron contributes to the normal formation of red blood cells and haemoglobin, as well as normal oxygen transport in the body. Iron is also needed as it contributes to the reduction of tiredness and fatigue and it contributes to normal immune system function and normal cognitive function.

B vitamins

The B vitamins are a group of eight vitamins that play different roles in the body. All of the eight B vitamins are needed to support male health. This includes vitamin B5 (pantothenic acid), which contributes to normal mental performance and vitamin B6 (pyridoxine), which contributes to the regulation of hormonal activity. To help support a man’s heart health, vitamin B1 is a useful vitamin as it contributes to the normal function of the heart.

Selenium

It’s important that men get enough of this mineral as it has been shown to contribute to normal spermatogenesis as well as normal thyroid function.

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What vitamins should a man in his 20s take?

During his 20s, a man needs to ensure he is getting adequate intake of all vitamins and minerals. Many nen in their twenties may find themselves working indoors, where sun and daylight is scarce, particularly in winter, so getting enough vitamin D is essential.

The busy studying or working years also require focus and productivity, so vitamin B5 and iron are important nutrients to consider, plus, burning the candle at both ends can lead to a lack of energy, so iron and magnesium are also important to help with tiredness and fatigue.

Protecting the immune system is also key so ensuring that a man gets enough vitamin C and vitamin D can help provide adequate support.

What are the best vitamins for men over 30?

Maintaining an active lifestyle is important throughout your thirties. Magnesium and vitamin D are important nutrients here as both help to support muscle function.

Men in their 30s may start to consider starting a family so ensuring an adequate intake of zinc is key as zinc is needed for the maintenance of normal testosterone levels in the blood and is scientifically proven to support normal fertility and reproductive health . Vitamin B6 is also an important nutrient and the mineral selenium should be considered too as this contributes to normal spermatogenesis.

Supporting the immune system is key throughout every stage of a man’s life so getting enough vitamin C and vitamin D can be helpful, as can various B vitamins, such as folate and B12, and also iron.

What are the best vitamins for men over 40?

Testosterone levels decline naturally after 40, so looking to support this can be a priority for many men. Zinc contributes to the maintenance of normal testosterone levels in the blood, whilst vitamin B6 contributes to the regulation of hormonal activity. Life can be increasingly hectic as we enter our forties, so ensuring we have enough energy to meet the demands of life becomes a priority. Vitamins B6 and B12 can help here, as both contribute to normal energy release.

Men over 40 may also be concerned about maintaining their appearance. Selenium and biotin contribute to normal hair, and copper contributes to normal hair pigmentation. Many will be looking to maintain an active lifestyle, from playing football to the gym, and the mineral copper contributes to the maintenance of normal connective tissues.

What are the best vitamins for men over 50?

The 50s can be a challenging decade for many men, juggling the demands of work and family can leave them feeling fatigued. The mineral iron, along with vitamin B12, both help reduce tiredness and fatigue. A man should ensure an adequate intake of vitamin C to help with the absorption of iron. Coenzyme Q10 (Co-Q10) is found naturally in almost every cell and could be helpful in supporting health for men over 50.

Men over 50 may also be focused on supporting their cardiovascular health. Garlic can help here, as it supports normal heart health and normal cholesterol levels.

What are the best vitamins for men over 60?

Men over 60 are likely to be concerned with supporting their vision, cardiovascular health, and cognitive function. For vision support, men over 60 should ensure they get enough vitamin A, as this contributes to the maintenance of normal vision. There are a number of nutrients that can help to support cardiovascular health, including thiamin (vitamin B1), which helps to support the normal function of the heart, and vitamins B6 & B12, which contribute to normal homocysteine metabolism. High levels of homocysteine are a strong independent factor in heart health.

Iron, zinc and iodine contribute to normal cognitive function, whilst vitamin B5 contributes to normal mental performance. Another useful supplement for men is the botanical, Ginkgo Biloba, which contributes to normal mental performance and cognitive function.

Maintaining bone health is also important as we age, with vitamin D, zinc and manganese all supporting the maintenance of normal bones. Immune health is increasingly important as a man gets older. Vitamin C, B6, B12 and D plus the minerals zinc and iron contribute to the normal function of the immune system.

Benefits of daily vitamins for men

There are several benefits of daily vitamins for men. With today’s busy lifestyles it can often be a challenge to get enough vitamins and minerals through the diet every day so daily vitamins can help to safeguard the intake of these nutrients. This is especially true for the water soluble vitamins, such as B vitamins and vitamin C, as they cannot be stored in the body, so a regular intake is required.

Plus, daily vitamins for men can help support different diets as some diets (e.g. vegan) may lack specific nutrients. Taking daily vitamins for men can help to fill any nutritional gaps.

How to get essential vitamins for men

It’s important to get enough of the essential vitamins for men to help maintain overall health and wellbeing. A healthy diet filled with nutrient-filled foods should be a priority, however it can be hard to maintain this diet every day. Busy lives can mean men may often eat on the go or even skip meals.

Plus, some vitamins are harder to obtain through food, such as vitamin D, which comes primarily from the sun.

Therefore, taking a daily multivitamin especially created for men, can be a simple way to safeguard a man’s intake of vitamins and minerals.

Single supplements, containing just one vitamin, can also help to ensure adequate intakes of specific vitamins. If, for example, a man knows his diet is lacking in a particular nutrient, then a single-vitamin supplement can be a useful way to safeguard his intake.

Essential vitamins for vegetarian and vegan men

Although it will depend on the individual, vegetarian and vegan men may lack certain nutrients from their diet, in which case it can be beneficial to take a vitamin supplement to safeguard a man’s intake of these nutrients. Vitabiotics offers a range of vegan and vegetarian supplements.

Iron is important, especially for vegetarian and vegan diets, as iron from plant based sources may be less easily absorbed by the body than meat. Iron contributes to normal formation of red blood cells and haemoglobin and to normal oxygen transport in the body. It’s important to take iron with vitamin C to increase absorption. Vitamin B12 is another essential vitamin for vegetarian and vegan men, as is vitamin D (look for a vegetarian or vegan option) and the mineral calcium.

Ultimately, there are many different vitamins which support a man’s health and wellbeing, and if a man’s diet isn’t providing enough of these vitamins, then a daily supplement should be considered to safeguard his intake. There are many different vitamins for men available in supplement form; these provide support for a man through various stages of life as well as helping to support different diets.

Meet the Author

lucy gornall

lucy gornall

Copywriter

lucy gornall

Copywriter

Lucy is an award winning freelance health, fitness and wellbeing journalist and copywriter. She is also a personal trainer, teaching at London based studios. With 10 years of journalistic experience under her belt, Lucy was formerly a health editor across various women’s magazines and also editor for a national women’s glossy title. She now writes for various publications whilst also working on various branded content

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