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Best Vitamins and Minerals for Men
Your body is a complex machine that requires a number of important nutrients to function properly. Are there vitamins and minerals just for men? Do some vitamins and minerals 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 minerals and vitamins that benefit the body in very specific ways. Some are especially beneficial to men.
Here are some of the best vitamins and minerals that every man should know about. Here are the best 7 vitamins and minerals every man should take. If you are looking for a multi-vitamin that hits all of these, consider Mega Men. See Amazon for price.
1. Zinc
Zinc is a trace mineral that boosts the production of testosterone, sperm, and prostatic fluid. There are studies that link zinc to improvements in sexual performance. So, men who suffer from premature ejaculation or erectile disfunction should certainly make sure they’re getting the daily recommended value of zinc.
It’s not difficult to find foods that are high in zinc. Red meat and pork have high levels of zinc. If you’re looking for a vegetarian option for zinc, then try to incorporate more seeds, nuts and legumes into your diet. With so many food options, it shouldn’t be hard to fill the 11 mg recommended daily intake of zinc.
Related: 10 Foods That Will Increase Your Sperm Count
2. Selenium
Selenium is a mineral that acts as an antioxidant in the body. Selenium was once thought to help prevent prostate cancer, but a comprehensive study in 2001 found that selenium wasn’t beneficial in the treatment or prevention of prostate cancer. That being said, selenium is still beneficial.
Selenium helps the body to absorb vitamin E and process protein. It improves eyesight and helps to fight hair loss. You can find selenium in Brazil nuts and yellowfin tuna. These foods have the highest levels of selenium, but you could also eat eggs, sunflower seeds, chicken, or beef.
3. Vitamin A
As men get older, they need to adjust their intake of important vitamins and minerals. Vitamin A is especially beneficial for men over 50. If you’re having trouble seeing at night, then you should consider taking more vitamin A. It also helps older men lower their risk for lung and bladder cancer, as well as Hodgkin’s lymphoma.
It’s important to get as much vitamin A as you can from natural sources. In several scientific studies, beta carotene supplements (vitamin A) actually increased the risk of cancer in certain people. You can get enough vitamin A from salmon, tuna and mackerel. Liver meat has exceptionally high levels of vitamin A. Sweet potato, squash, and kale contain high levels of Vitamin A, as well.
4. Magnesium
Magnesium is one of the body’s most essential nutrients. 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 intake of magnesium. Magnesium is also good for increased bone density. It helps your body to 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 high in magnesium, but it also has high levels of antioxidants that protect your cells against degradation. Greens are also packed with magnesium. Just a cup of cooked spinach has nearly 40% of your daily value of magnesium.
5. Phosphorus
Phosphorus is a mineral and most men get their fair share of it already. It works in conjunction with calcium to promote healthy bones and teeth. It helps to process foods into energy and manage the pH levels in your blood. Most people don’t need to supplement phosphorus in their diets, but some men who consume large amounts of alcohol can experience a phosphorus deficiency.
Lucky for you, phosphorus is in just about everything that you eat. The levels are lowest in fruits and vegetables, but plentiful in meats, dairy products and grains. You can also get high levels of phosphorus from almonds, kidney beans, and sunflower seeds.
Related: What Are Good Lean Meats for Weight Loss?
6. Iron
When it comes to iron, women usually get the recommendation to get more of it since they lose iron through their menstrual cycle. However, men who are vegetarians or drink a lot of coffee and tea can have lower levels of iron in their body. Iron isn’t an essential mineral, but it is responsible for boosting mental and physical performance as well as transporting oxygen throughout 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 commonly find iron in just about any meat product such as chicken, turkey, red meat, and even oysters.
7. Vitamin D
Vitamin D helps to 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 related to athletic performance. In an academic study from 2017, researchers looked at college athletes and found that those with vitamin D deficiencies had more frequent muscle strains and muscle injuries.
Your body naturally produces vitamin D when exposed to sunlight. It’s the only vitamin that has that unique property. You can also find good levels of vitamin D in salmon, mackerel, and sardines. There’s vitamin D in egg yolks. Yet, you can bank 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 peak health throughout your life. All of them can be found naturally in high quality foods, but you can use supplements, too. Just remember that taking over-the-counter supplements to get more vitamins and minerals should never replace a healthy and balanced diet.
Talk to your doctor or a healthcare professional before you take any additional supplements. Most products aren’t regulated by the FDA, so you should be skeptical about the quality of the vitamins you’re taking. Some supplements can be dangerous.
Exceeding your daily value for beta carotene can increase your risk for lung cancer if you’re a smoker. Vitamin E supplements can lead to stroke if you take too much. If you start pounding the vitamin D and calcium supplements you can even start to develop kidney stones.
If you are deficient in vitamins and minerals, then supplements can be helpful. Some people have certain ailments that require more nutrients, and some diseases are known to strip away your body’s ability to absorb vitamins and minerals from food. So, you should only take supplements if you doctor approves and if you know for sure that you have a deficiency.
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