Maintaining optimal health requires a balanced diet and a healthy lifestyle.
However, dietary restrictions, busy schedules, and nutrient gaps often lead individuals to consider adding supplements to their daily routine.
This is especially true for men who may be more likely to skip meals, rely on take-out or fast food, or skip fruits, vegetables, or other food groups.
In this article, we’ll share the top essential vitamins and minerals for men, together with their benefits and recommended dosage, and how our men’s health formula at SFI Health can help you.
What Are Vitamins and Minerals?
Vitamins and minerals, also called micronutrients, are organic compounds essential for maintaining optimal health and ensuring the body's proper functioning.
Unlike other nutrients such as carbohydrates, proteins, and fats, which serve as fuel and building materials, vitamins and minerals are needed in very small amounts — but they are critical to help fuel numerous biochemical processes. They play key roles in the immune system, metabolism, and tissue repair, among other things.
Your body can’t make most vitamins and minerals. Instead, you must obtain them from food and dietary supplements.
10 Essential Vitaminsand Minerals for Men
True vitamin and mineral deficiencies are rare in most healthy men. They are more common in those with health conditions that affect nutrient digestion and metabolism, or men who take certain medications which affect nutrient absorption. Still, many men have suboptimal levels of some vitamins and minerals. Optimizing these micronutrients may support healthy energy metabolism and overall health.
The top essential vitamins and minerals for men include:
1. Vitamin D
Vitamin D is a fat-soluble vitamin, which means it’s dissolved in fat and stored in the body’s fatty tissues. It plays a key role in maintaining optimal levels of phosphorous and calcium in the blood, supporting immune health and neuromuscular function, and regulating mood.†
Vitamin D is unique, as the body can synthesize it when exposed to sunlight. It’s not widespread in the diet, but you can find vitamin D in egg yolks, mushrooms, fatty fish, and fortified dairy and plant milk.
Men may beat risk for low vitamin D levels if they:
- Live in a northern latitude where they receive less sun exposure during winter months or cloudy weather.
- Have dark skin. Dark skinned individuals produce less vitamin D from sunlight exposure.
- Are overweight or obese because more vitamin D is stored in body fat and unavailable for use.
- Are older because the body becomes less efficient at synthesizing vitamin D with age.
The National Institutes of Health recommends a daily dose of 600 IU (15 mcg) of vitamin D for men ages 19 to 70. Those over 70 should aim for 800 IU (20 mcg) a day.
2. Zinc
Zinc is a nutrient present throughout your body. It supportsimmune health, regulates cellular metabolism, supports normal testosterone levels, and promotes prostate health.†
You can findzinc in oysters, red meat, poultry, beans, nuts, pumpkin seeds, and whole grains, among others.
The National Institutes of Health recommends a daily dose of11 mg of zinc for men of all ages.
3. Magnesium
Magnesium is a mineral that plays a key role in over 300 enzyme systems in the human body. This includes those involved in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.†
Magnesium is present throughout your body, with about 60% of it stored in your bones. Theremainder is found in muscles, soft tissues, and bodily fluids, such as blood.
Magnesium cansupport healthy bones and muscles, blood sugar, thyroid and heart health.
Magnesium is found in a wide range of foodsincluding nuts, seeds, spinach,black beans, shredded wheat, whole wheat bread, among other foods. However, foods that are heavily processed, like fast foods, frozen or packaged meals, and packaged snacks tend to have very little magnesium.
The National Institutes of Health recommends a daily dose of400 mg Magnesium for men under 30, and 420 mg for those 30 and older.
4. Vitamin C
Vitamin C, or L-ascorbic acid, is a water-soluble vitamin, which means it dissolves in water and is not stored in the body. It plays a key role in boosting the immune system, healing wounds, reducing sun damage, and maintaining healthy skin, blood vessels, bones, and cartilage.†
Vitamin C also functions as an antioxidant, a compound that protects cells and DNA from oxidative damage caused by free radicals. Oxidative damage is thought to be a root cause of chronic age-related health conditions like cancer, heart disease, and diabetes.
You can find Vitamin C inberries, citrus fruits, sweet peppers, potatoes, and broccoli, and other fruits and vegetables.
You can also take vitamin C supplements, which are available in forms like capsules and chewable tablets.
The National Institutes of Health recommends a daily dose of 90 mg Vitamin C for men.
Vitamin C can help improve the immune system and minimize sun damage
5. Vitamin A
Vitamin A is afat-soluble vitamin that plays a key role in supporting immune function and maintaining healthy vision and reproduction.†
It also helps promote normal growth and development of cells, particularly those in the skin and linings of the respiratory, urinary, and intestinal tracts. Vitamin A comes in two forms, preformed vitamin A and provitamin A carotenoids.
While Vitamin A is essential,taking too much of the active form (preformed vitamin A) can be harmful. Too much of this vitamin can lead to toxicity symptoms, such as dizziness, nausea, headaches, and in severe cases, liver damage, and neurological issues.
You can findvitamin A in carrots, sweet potatoes, spinach, fortified milk and breakfast cereals, and eggs.
The National Institutes of Health recommends a daily dose of900 mcg RAE (retinol activity equivalents) vitamin A for men.
6. Vitamin B12
Vitamin B12, or cobalamin, is a water-soluble vitamin that plays a key role in the production of red blood cells, DNA synthesis, and the proper functioning of the nervous system.†
It can help prevent anemia,promote energy levels, and support mental health by aiding in neurotransmitter production. Older adults, those with gastrointestinal disorders, and men who eat a vegan diet may not get adequate vitamin B12.
You can findvitamin B12 in beef, tuna, animal liver and kidneys, sardines, and fortified cereal, among others.
The National Institutes of Health recommends a daily dose of 2.4 mcg of vitamin a day B12 for men.
7. Vitamin B9
Vitamin B9, also known as folic acid or folate, is an important nutrient that supports cell division, DNA synthesis, and the healthy growth and development of tissues.†
It can alsopromote heart health by helping to reduce homocysteine levels. Homocysteine is an amino acid that sometimes builds up in the body. Elevated homocysteine levels are associated with an increased risk for heart disease.
Some people have a genetic variation that prevents them from fully metabolizing folic acid. As a result, they may have lower than desired levels of this nutrient. Folate in a methylated form is bioactive and much easier for the body to use.
You can find folate in leafy green vegetables, orange and tomato juice, legumes, seeds, and liver.
The National Institutes of Health recommends a daily dose of 400 mcg of folic acid per day for men.
8. Vitamin B6
Vitamin B6, also known as pyridoxine, is awater-soluble vitamin that plays a key role in metabolizing proteins, fats, and carbohydrates, and is vital for creating neurotransmitters and red blood cells.†
It also helps promote heart health, reduce the risk of eye disease, improve mood,and keep sperm mobile and healthy. You can find Vitamin B6 in bananas, carrots, spinach, milk, and avocado, among others.
The National Institutes of Health recommends a daily dose of 1.3 mg Vitamin B6 for men.
9. Iron
Iron is a mineral that helps produce hemoglobin — a protein in red blood cells that transports oxygen throughout the body — and myoglobin, which supplies oxygen to muscles.†
Iron can help nourish skin, reduce dark circles, and support energy levels and overall physical performance by improving oxygen supply throughout the body. You can findiron in red meat, dried fruit, nuts and seeds, and dark leafy green vegetables, among others.
The National Institutes of Health recommends a daily dose of 8 mg of iron for men each day.
10. Calcium
Calcium is a mineral essential for these and other functions†
- Strengthens Bones: Essential for building and maintaining strong bones, reducing the risk of osteoporosis, especially critical as men age. According to the Bone Health and Osteoporosis Foundation, up to one in four men over 50 will break a bone due to osteoporosis.
- Improves Muscle Functions: Vital for proper muscle contraction and nerve transmission.
- Supports Heart Health:Helps maintain a normal heartbeat and can lower blood pressure in some individuals.
You can find calcium in cheese, milk, yogurt, and canned sardines or salmon with bones. Plant-based sources of calcium include tofu, leafy green vegetables, and fortified plant milk alternatives.
How Probiotics Can Help
Probiotics are live microorganisms that provide a wide range of health benefits for immune and digestive health.† They add to the colony of bacteria and microbes in your gut.
Beneficial gut bacteria help break down dietary fiber and improve the bioavailability of many vitamins, minerals, and other nutrients, allowing the body to use these nutrients more effectively. Gut microbes can also synthesize many B vitamins and vitamin K.
Probiotics are in fermented or cultured foods such as yogurt, kefir, kimchi, fermented sauerkraut and pickles, or other fermented vegetables. You can also get probiotics from a supplement.
Fruits and vegetables are rich in fiber which can improve your digestive health
Explore Essential Vitamins and Minerals for Men at SFI Health
SFI Health is a global natural healthcare company dedicated to designing, developing, and delivering world-class solutions in microbiome and cognitive health.
Our comprehensive range of men’s health formulas is specifically crafted to support various aspects of well-being, including prostate health, physical endurance, and overall vitality.
