7 best vitamins and minerals for men
Best vitamins and minerals for men
Your body is a complex machine that needs a number of important nutrients to function properly. Are There Vitamins and Minerals For Men? Are there certain vitamins and minerals that do more harm than good? You’d better check the labels of the foods you eat to make sure you’re getting the right combination.
There are 16 essential minerals and 13 essential vitamins. These are the vitamins and minerals that your body absolutely needs to function properly. There are also trace elements and vitamins that benefit the body in very specific ways. Some are particularly beneficial for men.
Here are some of the best vitamins and minerals every man should know about. here are the The 7 Best Vitamins and Minerals Every Man Should Take. If you’re looking for a multivitamin that meets all of these criteria, consider Mega Men. See Amazon for the price.
Zinc is a trace element that stimulates the production of testosterone, sperm and prostatic fluid. There are studies that link zinc to improved sexual performance. So, men who are suffering from premature ejaculation or erectile dysfunction should definitely make sure that they are getting the recommended daily value of zinc.
It is not difficult to find foods rich in zinc. Red meat and pork have high levels of zinc. If you’re looking for a vegetarian option for zinc, try incorporating more seeds, nuts, and legumes into your diet. With so many food options, it shouldn’t be difficult to meet the recommended daily allowance of 11 mg of zinc.
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Selenium is a mineral that acts as an antioxidant in the body. Selenium was once thought to help prevent prostate cancer, but an extensive study in 2001 found that selenium was not beneficial in treating or preventing prostate cancer. That being said, selenium is still beneficial.
Selenium helps the body absorb vitamin E and process protein. It improves eyesight and helps fight hair loss. You can find selenium in Brazil nuts and yellowfin tuna. These foods contain the highest levels of selenium, but you can also eat eggs, sunflower seeds, chicken, or beef.
3. Vitamin A
As men age, they need to adjust their intake of important vitamins and minerals. Vitamin A is particularly beneficial for men over 50. If you have trouble seeing at night, you should consider taking more vitamin A. It also helps older men lower their risk of lung and bladder cancer, as well as Hodgkin’s lymphoma.
It is important to get as much vitamin A as possible from natural sources. In several scientific studies, beta-carotene (vitamin A) supplements actually increased the risk of cancer in some people. You can get enough vitamin A from salmon, tuna, and mackerel. Liver meat has exceptionally high levels of vitamin A. Sweet potatoes, squash, and kale also contain high levels of vitamin A.
Magnesium is one of the most essential nutrients in the body. There are over 300 biochemical functions in the body that depend on healthy levels of magnesium. It increases testosterone levels. Men with low testosterone should consider supplementing their magnesium intake. Magnesium is also good for increasing bone density. It helps your body recover from exercise and helps you get a better night’s sleep.
One of the easiest ways to get more magnesium is to eat small amounts of dark chocolate. Not only is dark chocolate rich in magnesium, it also contains high levels of antioxidants that protect your cells from breakdown. Green vegetables are also rich in magnesium. Just one cup of cooked spinach contains almost 40% of your daily magnesium intake.
Phosphorus is a mineral and most people are already getting their fair share. It works in conjunction with calcium to support healthy bones and teeth. It helps turn food into energy and helps manage the pH levels in your blood. Most people do not need to supplement phosphorus in their diet, but some men who drink large amounts of alcohol may suffer from phosphorus deficiency.
Lucky for you, phosphorus is present in just about everything you eat. Levels are lowest in fruits and vegetables, but abundant in meats, dairy products, and grains. You can also get high levels of phosphorus from almonds, kidney beans, and sunflower seeds.
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When it comes to iron, women generally receive the recommendation to consume more iron because they lose iron during their menstrual cycle. However, men who are vegetarians or who drink a lot of coffee and tea may have lower iron levels in their bodies. Iron is not an essential mineral, but it is responsible for improving mental and physical performance as well as transporting oxygen in the blood.
You can find sufficient levels of iron in leafy vegetables like kale and spinach. Most breads and cereals are fortified with added iron. You can most often find iron in just about any meat product like chicken, turkey, red meat, and even oysters.
7. Vitamin D
Vitamin D helps strengthen the skeletal system, improves your mood, and boosts your immune response. Men who have high levels of vitamin D also tend to have higher levels of testosterone. It is also linked to athletic performance. In a 2017 university study, researchers looked at college athletes and found that those with vitamin D deficiency had muscle tension and more frequent muscle injuries.
Your body naturally produces vitamin D when exposed to the sun. It is the only vitamin that has this unique property. You can also find good levels of vitamin D in salmon, mackerel, and sardines. There is vitamin D in egg yolks. Still, you can count on finding vitamin D in fortified milk, cereals, and breads from the local grocery store.
Should Men Take Vitamin and Mineral Supplements?
These vitamins and minerals will keep you in top shape for the rest of your life. All of them can be found naturally in high quality foods, but you can also use supplements. Remember, taking over-the-counter supplements to get more vitamins and minerals should never replace a healthy, balanced diet.
Consult your doctor or health care professional before taking any additional supplements. Most products are not regulated by the FDA, so you should be skeptical about the quality of the vitamins you are taking. Some supplements can be dangerous.
Exceeding your daily value of beta carotene may increase your risk of lung cancer if you smoke. Vitamin E supplements can cause a stroke if you take too much. If you start hammering on vitamin D and calcium supplements, you may even start to develop kidney stones.
If you are low on vitamins and minerals, supplements can help. Some people suffer from certain illnesses that require more nutrients, and some illnesses are known to deprive your body of the ability to absorb vitamins and minerals from food. So, you should only take supplements if your doctor approves it and you know for sure that you have a deficiency.
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