The average amount the US American man eats every day is just under 2500, which is generally higher than what’s needed for survival. It’s especially true for sedentary men for most of the day, as even fewer calories are burned and contribute to the health and trend toward being overweight. While the number of calories the average man consumes is essential, the quality of that food contributes to increased health issues across the western world. Getting enough of the correct vitamins is necessary for a healthy body. Still, the availability of cheap and easy food that’s unfortunately not high in essential nutrients means that men are often deficient.
Where you live can also significantly impact what specific vitamins you may need to increase in your diet or supplement with. If you live in the UK, you’re likely deficient in vitamin D, meaning that a generic multivitamin wouldn’t cover your nutritional bases. Below, we’ve listed the top vitamins and supplements you may want to consider adding to your daily intake to ensure you’re functioning at your best.
As mentioned, those in the UK are often deficient in this vital vitamin, but even if you live somewhere with plenty of sunlight, there’s a good chance you’re still not getting enough due to working indoors. In 2009, 75% of teens living in the US weren’t getting enough vitamin D. Getting enough vitamin D is essential for both men and women. Still, for men, it’s related to the production of testosterone, which regulates both health and mood. Low testosterone in men is correlated with low libido, fatigue, slow metabolism, and sleep apnea, which can significantly impact a man’s well-being. Vitamin D also contributes to heart and bone health, making this an essential supplement for older men.
Magnesium is another mineral that many people are deficient in, with 57% of the US population not meeting the recommended daily intake. It’s essential for many bodily functions, including blood glucose regulation, nerve function, and protein synthesis. When coupled with exercise, magnesium can also help to maintain testosterone levels and to retain muscle. To increase the amount of magnesium you consume in your diet, try to eat more spinach, bananas, and almonds, all of which are high in the mineral. Supplementation is also recommended, as it can be challenging to guarantee you’re meeting your daily requirements with food alone. According to the National Institute of Health, the recommended amount to consume is 400 mg per day, and you’ll likely feel significantly better when hitting these amounts. Choose a reputable supplier such as Private Label Supplements and take it at the end of the day, as magnesium can help you relax and get a better night’s sleep.
Boron is a mineral less well-known than the others on this list, but is especially important for men’s health. It’s found in dried fruits like raisins, prunes, and other foods, including almonds and chickpeas. Boron helps maintain bone health, immune system and brain function, and prostate health in men. Men with a low intake of fruits and vegetables are often deficient in boron, so they should consider supplementing it if needed.
Omega 3s are fatty acids that have several significant benefits, including anti-inflammatory properties, supporting joint health, cardiovascular health, and more. Most people consume a considerable amount of omega 6 fatty acids from vegetable oils, so it’s essential to balance this ratio by consuming more omega 3’s. Omega 3 fatty acids are found in huge amounts in fish, but consuming them in sufficient quantities can be difficult and expensive. A good alternative is fish oil, which comes in liquid or capsule forms, making it easy to reach your recommended required dosage of 1.6 g for the day. When selecting a fish oil supplement, ensure that you choose one with high-quality oil that has been well-preserved, as this will impact the quality of the fat you consume.
Iron works to carry oxygen in the blood and is mainly found in the hemoglobin in your blood. Without enough iron, you won’t be able to effectively distribute oxygen around the body, leading to fatigue, headaches, and dizziness. Iron deficiency is less common in men than women but still happens, so it’s vital to ensure you have the required daily intake. Iron is relatively simple to get through whole food sources, and enriched cereal, dark leafy vegetables, and beans all have high amounts of the mineral. You can also find iron in most multivitamins, so use a combination if needed to get around 8 mg per day.
Most people that eat meat won’t have any issues consuming enough vitamin B12, but many people on plant-based diets can struggle to reach the required intake. B12 deficiency can lead to weakness, fatigue, depression, and more, so it’s a key nutrient to supplement if you’re at risk. The vitamin is commonly found in the liver, fish, milk, and some cereals. These are almost all animal-based, so supplementation is recommended at around 2.4 mcg per day if you’re vegan or vegetarian.
Zinc is one of the important trace minerals we need, helps with DNA synthesis and cell growth, immune health, and recovery from injury. People with low animal protein diets are most likely to suffer from zinc deficiency, and symptoms include hair loss, infections, and poor wound healing. Red meat, cashews, and fortified cereals are good ways to get zinc, but supplementation is simple to reach the recommended 11 mg of zinc that men need per day. Zinc and magnesium are often supplemented together, and is a straightforward and cheap way to cover these bases.
Many people are aware that vitamin C is an essential vitamin to help stave off illness, but it also helps with muscle formation, blood vessels, and cartilage. Vitamin C deficiency can lead to scurvy and starts with inflamed gums, eventually leading to depression, loose teeth, and poor wound healing. Vitamin C is found in many fruits and vegetables, with red peppers containing a huge amount per portion. Those who smoke or have Chron’s disease don’t absorb vitamin C, and for those that don’t, supplementation may be required.