Do you get lost in a sea of essential vitamins at your local pharmacy? There seems to be a vitamin for everything, and deciphering what each nutrient does can be confusing. We get it. Vitamin shopping can be a lot. That\u2019s why we\u2019ve dedicated an entire blog to the topic. We\u2019ll break down a list of essential vitamins that every man should know, giving you insight into the function and impact of each power-packed nutrient. So, without further ado, let\u2019s dive into the 10 essential vitamins you\u2019ll want to get to know once you\u2019re done reading.<\/p>\n
It may start the vitamin alphabet, but it isn\u2019t naturally produced by our bodies1<\/sup>. Luckily, it\u2019s one of the most accessible vitamins to consume through food, which is great to know because it\u2019s important to the health of two visible organs: the eyes and skin. The recommended dietary allowance of vitamin A for men is 900 micrograms (mcg).<\/p>\n \u2022\tHelps Vision \u2013 <\/strong>Vision may seem like an open and closed case, but there\u2019s much more to this function than meets the eye. Vitamin A uses light to penetrate our eyes, sending an electrical signal to the brain1<\/sup>. It also makes pigments for your retinas and moisture needed for your corneas1<\/sup>.<\/p>\n \u2022\tHelps Immune System \u2013 <\/strong>When it comes to free radicals (pollution, chemicals, and other air pollutants), our body takes preventative measures to protect itself at all costs. One of those protective measures is vitamin A\u2019s role in supporting white blood cells and mucus membranes found in your lungs, intestines, and urinary tract1<\/sup>. In this context, this nutrient helps combat toxins that may impact our well-being. <\/p>\n \u2022\tMetabolism \u2013 <\/strong>What vitamin helps regulate carbohydrates, protein, and fat metabolism in metabolically active organs2<\/sup>? Vitamin A does, and this is where the metabolic magic begins.<\/p>\n \u2022\tClear complexion \u2013 <\/strong>Want clear skin? Vitamin A-rich foods have been said to minimize the appearance of acne, wrinkles, and age spots over time. Vitamin A consumption is important in helping your skin look healthy and radiant1<\/sup>. This skin that you\u2019re in is the only one you\u2019ve got. Why not take care of it? <\/p>\n Vitamin A enriched foods:<\/strong><\/p>\n \u2022\tDairy products \u2013 Milk, butter, yogurt, and cream cheese contain vitamin A. If you\u2019re not sure, double check the nutritional facts label for reference1<\/sup>. <\/p>\n \u2022\tEggs \u2013 One hard-boiled egg with yolk contains 75 mcg of the recommended daily amount for vitamin A. Only 825 mcg to go1<\/sup>. <\/p>\n Fruits and veggies the colors of the rainbow: <\/strong><\/p>\n \u2022\tGreen, orange, and yellow \u2013 Spinach, kale, carrots, mangos, cantaloupes, and sweet potatoes are great sources of vitamin A.2<\/sup> <\/p>\n \u2022\tRed \u2013 Tomatoes and red bell peppers are also enhanced with vitamin A.2<\/sup> <\/p>\n Vitamin B12 has a host of vital roles. It plays a part in cell metabolism, supports energy production and supports the nervous system. Your body absorbs vitamin B12 in two steps. The hydrochloric acid removes the B12 from the food in your stomach, then combines with a protein known as the intrinsic factor and is later absorbed by your digestive system3<\/sup>. B12 is present in some food, added to others, and is also available as a dietary supplement3<\/sup>. <\/p>\n These enriched foods can boost your vitamin B12 intake: <\/strong><\/p>\n \u2022\tDairy products \u2013 The recommended dietary allowance of vitamin A for men is 900 micrograms (mcg). Vitamin B12 can be found in dairy products such as yogurt, milk, and cheese, to name a few3<\/sup>. <\/p>\n \u2022\tEggs \u2013 Whole eggs are winners in the nutrient department. This food also contains vitamin B123<\/sup>. <\/p>\n Eat in color :<\/strong> \u2022\tRed \u2013 Kidney beans and strawberries are contenders for veggie and fruit popularity contests; they\u2019re also rich in B123<\/sup>.<\/p>\n \u2022\tMeat \u2013 Lean meats, turkey breast, tuna, salmon, clams, and beef liver all contain vitamin B12. Beef tacos, salmon, turkey, and tuna sandwich lovers rejoice! <\/p>\n \u2022\tFortified foods and bread \u2013 Some of your favorite fortified breakfast cereals, fortified (nutritional) yeast, and bread are great for B12 consumption. <\/p>\n Causes of a lack of B12<\/strong> B12 deficiency is more common in men than women (the recommended dietary allowance of B12 for adults is 2.4 mcg), though researchers are unclear why. One hypothesis is that it could be linked to genetic variations2<\/sup>, but the key word here is hypothesis. Therefore, we believe it\u2019s appropriate to give you all the information we know to provide a point of reference for later discussions you may have with your doctor. <\/p>\n This essential nutrient is vital to iron absorption, growth, and development (the recommended dietary allowance of vitamin C is 90 milligrams (mg)). Your body can\u2019t make vitamin C, and because it\u2019s water-soluble, meaning that it dissolves in water, vitamin C can\u2019t be stored by your body4<\/sup>, all the more reason, to include it in your daily diet, and this is why:<\/p>\n \u2022\tAntioxidant \u2013 <\/strong>As an antioxidant, vitamin C helps to heal wounds and counteract your body\u2019s reaction with free radicals by stimulating white blood cells4<\/sup>.<\/p>\n \u2022\tImmune function support \u2013 <\/strong>Vitamin C is well known for its role in supporting a healthy immune system.<\/p>\n \u2022\tThe key to the collagen puzzle \u2013 <\/strong>Vitamin C can support the body\u2019s natural production of collagen and can support bone health.<\/p>\n Vitamin C enriched foods:<\/strong><\/p>\n \u2022\tFruits \u2013 Try vitamin C-enriched fruits such as kiwi, lemon, grapefruit, oranges, and strawberries.<\/p>\n \u2022\tVegetables \u2013 White potatoes, tomatoes, broccoli, brussel sprouts, cabbage, and bell peppers are all packed with vitamin C. <\/p>\n It\u2019s widely known for building and maintaining healthy bones. Without it, your body can\u2019t absorb calcium, the main component of bone5<\/sup>. Vitamin D also helps support immune health and muscle function.. Unlike the previous nutrients, vitamin D isn\u2019t widely found in many foods5<\/sup>. Vitamin D can also be absorbed through sunlight. The recommended dietary allowance of vitamin D for men is 15 mcg if under 70 years old. Men 70 years old and older have a recommended dietary allowance of 20 mcg9<\/sup>. <\/p>\n There are benefits to having higher vitamin D levels. Here are a few: <\/strong><\/p>\n \u2022\tReproductive Health \u2013 <\/strong>Vitamin D supports reproductive health in males and is shown to be positively connected to sperm motility (the ability of your sperm to move through the reproductive tract)8<\/sup>. <\/p>\n \u2022\tHelps to support muscle6<\/sup> \u2013 <\/strong>Vitamin D can help contribute to the optimal functioning of muscles in males. <\/p>\n Causes of a lack of vitamin D<\/strong> Vitamin D-enriched foods:<\/strong><\/p>\n \u2022\tFish: Salmon and other fatty fish like mackerel contain vitamin D. <\/p>\n \u2022\tFortified foods: Milk and fortified cereals are great ways to get vitamin D. <\/p>\n As an antioxidant preserver and cellular health defender, vitamin E\u2019s job is to help neutralize the free radicals (environmental toxins) that your body encounters daily. It also enhances our immune functions. The recommended dietary allowance of vitamin E for men is 15 mg10<\/sup>. <\/p>\n Vitamin E-enriched foods:<\/strong><\/p>\n \u2022\tFruit \u2013 Mangos are a fan favorite when it comes to vitamin E-enriched fruits. <\/p>\n \u2022\tVegetables \u2013 Beet greens, collard greens, spinach, red pepper, pumpkin, and asparagus all contain vitamin E.<\/p>\n \u2022\tOils \u2013 Wheat germ, sunflower, safflower, and soybean are great oils when conscious of vitamin E intake. <\/p>\n \u2022\tNuts, seeds, and nut-derived products \u2013 Peanuts, sunflower seeds, almonds, and peanut butter are sources of vitamin E. <\/p>\n Ashwagandha, also known as Indian ginseng, is an herb that has been used in Ayurvedic medicine for centuries. The plant’s roots and berries are rich in bioactive compounds that have been shown to have a variety of potential health benefits.<\/p>\n The benefits of Ashwagandha: <\/strong><\/p>\n \u2022\tPromotes the mind and body\u2019s feeling of normalcy \u2013 <\/strong>Ashwagandha is a powerful adaptogen, a substance that supports mood and helps the body better cope with stress11<\/sup>.<\/p>\n Also known as vitamin B9, folate can be found in many foods and can support cardiovascular health. The recommended dietary allowance intake of folate for men is 400 mcg13<\/sup>.<\/p>\n Folate (B9) enriched foods<\/strong><\/p>\n \u2022\tFruits and fruit juices \u2013 Grapes, apples, pineapples, and their juices all contain folate13<\/sup>. <\/p>\n \u2022\tVegetables \u2013 Turnip greens, spinach, romaine lettuce, asparagus, brussels sprouts, and broccoli are included in folate-friendly foods13<\/sup>. <\/p>\n \u2022\tOils \u2013 Wheat germ, sunflower, safflower, and soybean oils are great for vitamin E13<\/sup>. <\/p>\n \u2022\tNuts, seeds, and nut-derived products \u2013 Peanuts and sunflower seeds are great examples of nuts containing folate13<\/sup>. <\/p>\n Other foods \u2013 <\/strong>Eggs, aquatic foods (lobster), animal proteins (meat and milk), and beans all contain folate13<\/sup>.<\/p>\n Our bodies can make most of the fats it needs, but omega-3 fatty acid is not one of them; you must get them from food14<\/sup>. Omega 3s are significant because they support cardiovascular and brain health14<\/sup>. The recommended dietary allowance of omega-3 for men is 1.6g14<\/sup>.<\/p>\n Fish is a great way to get your omega nutrients. Here\u2019s a list of seafood options that are packed with omega 3s:14<\/sup><\/p>\n \u2022\tAnchovy, catfish, clams, cod, crab, fish sticks, halibut, lobster, mahi mahi, mussels, oysters, pollocks, salmon, sardines, scallops, shrimp, swordfish, trout, and tuna.<\/p>\n Available in antacids and laxatives, magnesium builds proteins for solid bones, , supports healthy nerve functions, and helps muscles contract around the heart so that the heart beats steadily. The recommended dietary allowance of magnesium for men is 400 \u2013 420 mg daily15<\/sup>. <\/p>\n Try this magnesium-rich these foods:<\/strong> <\/p>\n \u2022\tFruits \u2013 If you want to increase your magnesium intake with fruit, bananas, and raisins are a great place to start15<\/sup>.<\/p>\n \u2022\tVegetables and grains \u2013 Black and kidney beans, white potato with skin, cooked spinach, and oatmeal are all magnesium enriched15<\/sup>.<\/p>\n \u2022\tNuts, seeds, and nut-derived products \u2013 Peanuts, peanut butter, almonds, cashews, and pumpkin seeds contain magnesium15<\/sup>.<\/p>\n \u2022\tDairy and chocolate \u2013 Milk, yogurt, and dark chocolate all contain magnesium15<\/sup>.<\/p>\n \u2022\tMeat \u2013 Beef, salmon, and poultry put the \u201cm\u201d in magnesium15<\/sup>.<\/p>\n Only available to our bodies in small amounts (called a trace mineral), zinc is a major contributor in immune health.\u2014 The recommended dietary allowance of zinc for men is 11 mg16<\/sup>.<\/p>\n Zinc-enriched foods: <\/strong><\/p>\n \u2022\tGrains, beans, nuts, and fortified products \u2013 Nuts, fortified breakfast cereal, and whole grains all contain levels of zinc16<\/sup>.<\/p>\n \u2022\tMeat \u2013 Eating beef, poultry, and pork are three tasty ways to introduce zinc into your diet16<\/sup>.<\/p>\n Vitamins and nutrients are essential to optimal health, especially those we can\u2019t produce ourselves. They can help reduce deficiencies and improve our physical and mental well-being. Invest in yourself by consuming more nutrient-rich foods and taking the proper supplements. You won\u2019t just reap the benefits of this decision in the present, but this small gesture of self-care can yield positive effects for years to come.<\/p>\n Sources Do you get lost in a sea of essential vitamins at your local pharmacy? There seems to be a vitamin...<\/p>\n","protected":false},"author":19,"featured_media":35217,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[2449,2206,695],"tags":[2565,2564,2557,2563],"acf":[],"yoast_head":"\n2.\tVitamin B12<\/h2>\n
\n\u2022\tGreen and yellow \u2013 Spinach and banana are two delicious foods rich in vitamin B123<\/sup>.<\/p>\n
\nYou can become deficient if you don\u2019t regularly consume foods containing vitamin B12. <\/p>\n3.\tVitamin C<\/h2>\n
4.\tVitamin D<\/h2>\n
\nMany men are deficient in vitamin D. If you do not eat vitamin D-enriched foods, get enough sunlight or take vitamin D supplements, your body may not be getting enough. <\/p>\n5.\tVitamin E<\/h2>\n
6.\tAshwagandha<\/h2>\n
7.\tFolate <\/h2>\n
8.\tOmega-3 Fatty Acids<\/h2>\n
9.\tMagnesium<\/h2>\n
10. Zinc<\/h2>\n
\n1<\/sup> Vitamin A. Cleveland Clinic
\n2<\/sup> Vitamin A. Harvard T.H. Chan School of Public Health
\n3<\/sup> Vitamin B12. National Institutes of Health
\n4<\/sup> Vitamin C. Harvard T.H. School of Public Health
\n5<\/sup> Vitamin D. Mayo Clinic
\n6<\/sup> The effects of vitamin D supplement. Journal of the International Society of Sports Nutrition
\n8<\/sup> The role of vitamin D in male fertility: A focus on the testis. National Library of Medicine
\n9<\/sup> Vitamin D. National Institutes of Health.
\n10<\/sup> Vitamin E. Harvard T.H. Chan School of Public Health
\n11<\/sup> Ashwagandha. Healthline
\n13<\/sup> Folate. Harvard T.H. Chan School of Public Health
\n14<\/sup> Omega 3 Fatty Acids: An essential contribution. Harvard T.H. Chan School of Public Health.
\n15<\/sup> Magnesium. Harvard T.H. Chan School of Public Health
\n16<\/sup> Zinc. Harvard T.H. Chan School of Public Health<\/p>\n","protected":false},"excerpt":{"rendered":"