To say that men’s nutritional needs are different from women’s would be an understatement. Men’s physiological makeup, diet and lifestyle require specific vitamins to meet their daily health needs. So which vitamins should be included in your list? Here is a look at the most important vitamins for men and how they can contribute to overall health and well-being.
Vitamin A
Vitamin A is essential for keeping skin, eyes and the lining in the mouth and nose healthy. It also contributes to the proper functioning of the urinary and digestive tracts and is essential for the proper growth and development of teeth and bones.
Vitamin A is found in carrots, spinach, cheese, liver and milk.
How much to take: The recommended daily allowance for men is 900mcg.
Vitamin B Complex
Vitamins for men also include those from the B class of Vitamins. The advantage of having vitamins from the B group is that there are so many types of food sources that are readily available to us.
Vitamin B2
Vitamin B2 is also known as riboflavin. It helps in converting food into usable energy and ensures the proper functioning of the nervous system. It also promotes good vision and clear, healthy skin. It helps prevent photosensitivity, fatigue and frequent sore throat.
Vitamin B2 is easy to find in food since it is present in eggs, cheese, tuna, salmon and meats. It is not, however, abundant in vegetables, so vegans and vegetarians may have to take it in supplement form or get their daily recommended dose from enriched cereals and breads.
How much to take: On average, men should take 1.3mg of Vitamin B2 to meet their daily allowance needs.
Vitamin B3
Vitamin B3 or niacin is one of the best vitamins for men because of its action in decreasing blood cholesterol. As such, it helps protect against cardiovascular diseases, strokes and heart attacks. It also improves the condition of the skin, eyes, hair and liver.
How much to take: The recommended daily intake is 16mg.
Vitamin B12
Vitamin B12 plays a key role in the creation of DNA and synthesis of white and red blood cells and myelin, the sheath responsible for insulating nerve fibers. This in turn regulates electrical pulses that act as signals in the nerves. Deficiency causes fatigue, numbness, tingling, loss of memory, decreased reflexes and confusion. Lack of Vitamin B12 in the diet has also been associated with dementia, tinnitus and hearing loss. Severe deficiencies can even lead to the development of pernicious anemia.
Vitamin B12 is sourced from animal products such as ham, oysters, tuna, salmon and herring. Vegans and vegetarians may want to consider taking a supplement in order to meet their daily dose.
How much to take: Men require very little of this vitamin at just 6mcg per day, although a lower dose of 2.4mcg is acceptable.