Even though most men are taking a lot of leafy vegetables and fruits, they are still not getting enough vitamins from their day-to-day diet. Studies show that men have nutritional deficiency in almost every nutritional group. This obviously has serious long-term health implications. However, taking vitamin supplements is not always the most viable solution to cover up for the deficiency.
The main problem is that some of the solutions regarded as the best supplements for men have been found to be ineffective. Half of the population still relies on these supplements to compensate for their dietary shortcomings. This is a problem that arises due to lack of information on what supplements really are and what they are intended to do.
The main problem with taking supplements is that they are not always as good as the natural sources. It is not easy to replicate natural sources of vitamins found in vegetables and fruits and capture that into a capsule. There are many supplements promoted by the billion dollar industry.
"Men are still not getting enough vitamins from their day-to-day diet. Studies show that men have nutritional deficiency in almost every nutritional group..."
The following are pretty much all the supplements that men need:
- Vitamin D
- Omega 3 fatty acids
The other problem worth noting is you may not get the results you want merely by taking one single vitamin supplement. This was arrived upon by scientists from some studies. On the other hand other studies seem to confirm that taking multivitamins can help get the right results.
Vitamins from food sources have Phytochemicals and other important elements that work together to ensure it is effectively utilized in the body. For this reason, multivitamins are considered by scientists to be a much more effective way of taking these foods. It is also the reason, vitamins from natural food sources such as fruits are more effective compared to supplements.
A combination of Beta carotene, Vitamin C, E and Zinc has yielded several benefits that some individual vitamin supplements cannot. They can reverse aging and even prevent blindness
To get the best multivitamins, you need to follow a few rules:
- The multivitamins should have little or no iron. Men typically do not need that much iron. An excess of it, can cause toxicity in the body
- Should preferably have vitamin D. Most men have a deficiency in this mineral.
- Take multivitamins with E, C and Zinc.
- The multivitamins should be specially made for men to ensure they have the right amounts of each nutrient, granted that men have different nutritional requirements.
Magnesium deficiency has been linked to diseases such as diabetes, clogged arteries, and high blood pressure amongst other cardiovascular diseases. This is therefore a supplement whose deficiency has many implications on your overall health.
Magnesium is one of the most important minerals in the body. It supports hundreds of enzymatic functions. It regulates sleep patterns, your body’s metabolism as well as your blood pressure. Lack of it can also cause insomnia and anxiety. A symptom that indicates lack of this mineral is fatigue, muscle cramp, twitching, etc.
If you notice any of those symptoms it could point to a deficiency, but it does not confirm it. However, since most men have less than adequate amounts of the mineral, it is most often the cause. The best thing is to consult a physician who can do proper tests. A blood serum test can establish with certainty whether you need magnesium.
- You need 3 milligrams of Magnesium for every pound you weigh. That means that if you weigh 160 pounds you need a daily intake of 480 milligrams of the mineral.
- Get most of the mineral from food sources such as vegetables, nuts, beans, etc.
- Eat leafy green vegetables, mostly organic if possible. They contain adequate amounts of magnesium.
This is probably one of the single most important vitamin that you need in your body. There is too much evidence in the form of scientific studies to ignore the implications of its deficiency. A vitamin D deficiency can lead to heart problems, cancer and a decline in cognitive performance.
The vitamin helps to strengthen your immune system. It also plays a key role in the absorption of calcium in the body. For this reason, it helps to build stronger bones. This is important for most adults over the age of 30 when the bones start to get worn-out.
The main reason many people are deficient of this critical vitamin is mainly due to the sedentary lifestyle we are living today. You need about 20 minutes of sunshine everyday to ensure that you have enough of the vitamin in your body.
When taking vitamin D supplements you need to know there are two main types available as supplements. These are vitamin D2 and D3. Both of them work fine, but D3 is more effectively absorbed by the body. You will need higher doses of D2 to get the same results. See more.
- Take vitamin D with food, it facilitates absorption into the body by up to 50%.
- Take vitamin D3 and not vitamin D2. The latter is a synthetic form of the vitamin that can cause a buildup of the vitamin in the body.
- Take only the recommended amount to avoid any unnecessary buildup. Taking more than the recommended dosage has no benefits.
- You need to take about 35 IU per pound of your body weight. That means if you are 170 pounds you need not more than 5950UI of vitamin D.
Omega 3 Fatty Acids
This is one of the most important nutrients your body needs for heart health. It also helps to improve cognitive function, boost your mood and keeps you feeling great. It is a critical part of your daily nutritional intake that can drastically improve your health. A combination of the supplements mentioned and fatty acids will cover most of the nutritional shortfalls you could have in the future.
You need about 3 grams of fatty acids per day. Avoid taking excess amounts of the liquid fatty acid supplements as it can cause complications such as internal bleeding.
The Best Vitamins for Men
Rainbow Light, Men's One Multivitamin
Ideal for men looking to boost the heart as well as sexual health.
Contains vitamins A, B-complex, C, D3, zinc, and selenium. It contains most of the minerals and vitamins that men often fail to get from natural sources.
Nature Made Multi For Him Vitamin and Mineral
Ideal for those looking to get vital minerals, alongside multivitamins.
Contains adequate amounts of vitamin C, D, E in one capsule.
One A Day Men's Health Formula
Ideal for active people who need an energy boost.
Contains Vitamins B6, B12, C, E and Folic Acid which are great for heart health.
Also contains the important multivitamin combination of Vitamins A, C, E plus Selenium.
The combination of all the B vitamins gives you more strength and leaves you feeling energetic.
One a day formula gives you all the energy and supplements you need for 24 hours.
- Formulated to facilitate men’s health.
GNC Mega Men Sport 180 Caplets
Ideal for active men who want performance and strength boost.
Formulated for active men, for strength and performance throughout the day.
Contains Vitamins A, C, E, B-6 and B-12.
- Also contains important minerals such as magnesium, zinc and Iodine.
Nature Made Maximum Strength Vitamin D 10,000 I.U
Ideal for short term therapy.
NatureWise Vitamin D3 5,000 IU in Organic Olive Oil
Contains D3 which is readily absorbed by your body.
A daily dosage helps to regulate phosphorous and calcium for better bone health.
Boosts immune system and supports muscle function.
- For a very affordable price, each bottle gives you a year supply of the vitamin.
Pure Calcium Magnesium Vitamin D3 Cholecalciferol
This supplement is meant for people of all ages. It is of particular interest for those looking for supplements without fillers and artificial additives.
Contains a blend of magnesium oxide, vitamin D and calcium carbonate. These ingredients help maintain bone density and overall health.
Contains vitamin D3 which is absorbed better by the body.
- Suitable for men, women, teens and the elderly.
Omega 3 Fatty Acids:
Omega-3 Fish Oil - (120 SOFTGELS) Extra Strength - 1500 mg Omega 3 Fatty Acids
Do you constantly have a bad mood and find it hard to concentrate on tasks? This Omega-3 supplements could be just what you need.
Contains 100% pure fish oil. Improves your heart health, sharpens your mind and boosts your mood.
Contains easy to swallow pills as opposed to the large hard to swallow capsules.
Citrus flavor for those who are not very fond of the fish after taste.
- Supplement from a reputable brand.