9 Essential Vitamins and Minerals Needed by Every Man to Stay Healthy

by Fitcoachion | Last Updated: July 9, 2020


9 Essential Vitamins and Minerals Needed by Every Man to Stay Healthy HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Our bodies started evolving about 2.5 billion years ago. However, even today, gender plays an important role in deciding our basic nutritional requirements. Studies have shown that since men engage in more physical activities than women, they have a relatively higher metabolic rate. This means in order to stay healthy, their bodies demand more macro as well as micronutrients. While carbohydrates, fat, and protein make up for the ‘macronutrients’, vitamins and minerals together come under ‘micronutrients’. Since these are required in very small quantities, they may sometimes be overlooked. 

So, we decided to put together a list of minerals and vitamins that should be on every man’s list to stay healthy. Read on to know their major sources and the impact it can have on your overall health:

Essential Vitamins and Minerals for Men’s Health

#1 Vitamin A

Vitamin A

Vitamin A belongs to the group of fat-soluble vitamins. It is primarily responsible for the growth and development of cells, vision, immunity, and even reproduction. It also acts as a powerful antioxidant and potent hormone which can greatly affect the function of the heart, lungs, and kidneys.

Daily requirement: The recommended daily intake of vitamin A for adult men is 900 micrograms (mcg)

Sources: The predominant source of  Vitamin A is liver and fish oils. Other sources rich in vitamin A are: 

Benefits:

#2 Vitamin B12

Vitamin B12

Vitamin B12, or cobalamin, is a water-soluble vitamin that increases the production of red blood cells in our body. It supports the building of DNA structure and ensures the proper functioning of our nervous system. Also balances the stress hormones and helps to reduce symptoms of depression 

Daily requirement: The recommended daily intake of vitamin B12 for adult men is 2.4 micrograms(mcg)

Sources: The main source of vitamin B12 are animal products like meat and fish (e.g. salmon and cod). Secondary sources include: 

Since Vitamin B12 is not found naturally in plants and grains, if you are a vegetarian or vegan, you may want to consider taking a B vitamin supplement. 

Benefits: 

#3 Vitamin C 

Vitamin C

Vitamin C, or chemically known as ascorbic acid, is critical for the wear and tear of all body tissues. It is involved in multiple functions like absorption of iron, wound healing, and maintaining cartilage, bones, and teeth. 

Daily requirement: The recommended daily intake of vitamin C for adult men is 90 micrograms(mcg). As it is water-soluble in nature, deficiency of vitamin C may occur, causing scurvy or bleeding gums. 

Sources: The main source of Vitamin C are green veggies like broccoli, spinach, and cauliflower. Some other sources are: 

Benefits: 

#4 Vitamin D

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the levels of calcium and phosphate in the body. It is also important for strong bone, teeth, and muscle health.

Daily requirement: The recommended daily intake of vitamin C for adults is 10–20 micrograms (mcg). Although the deficiency is rare in India due to ample sunshine, deficiency of vitamin D can cause soft or fragile bones. 

Sources: Vitamin D is produced by our skin from sunlight but can also be found in some foods. 

Vitamin D can also be commonly found in 

Benefits:  

#5 Vitamin K

Vitamin K

Vitamin K is a fat-soluble vitamin that carries out a complete synthesis of proteins required for blood coagulation. 

Daily requirement: The recommended daily intake of vitamin K for adult men is 138 micrograms(mcg) and for adult women is 122 mcg.

Sources: The main source of vitamin K are green leafy vegetables like kale, spinach, broccoli, parsley, etc. It is also found in secondary sources like: 

Benefits: 

Minerals:

About 96% of the weight of the human body is composed of these four minerals – oxygen, hydrogen, carbon, and nitrogen. However, there are small traces of other important minerals found in the body. Some of those are: 

#6 Sodium

Whenever you add salt to your food, you are in fact, adding sodium. The majority of Indians meet their sodium needs as part of their daily diet. However, excess intake of sodium may lead to high blood pressure. 

Daily requirement: The maximum recommended daily intake of sodium for adults by WHO is 5 g per day. However, it is noted that sodium intake in India is about 11 g per day.

 #7 Calcium

Calcium

Calcium is an essential mineral to help build stronger bones, healthier teeth, and reduce muscle damage. 

Daily requirement: The recommended daily intake of calcium for young adults is 1,000 milligrams (mg). In the case of men over 70 years of age, it is increased to 1,200 mg. 

Sources: The main source of calcium is dairy products like milk, cheese, yogurt, etc. It is also found in: 

#8 Iron

Iron

Iron supports the transportation of oxygen-rich blood from our lungs to the rest of our body. It helps in the formation of hemoglobin, which serves as an oxygen-carrier throughout the body. 

Daily requirement: Since men do not menstruate, it is a common misconception that their body demands for iron are lower than women. In fact, the recommended daily intake of iron for adult males is 19.3–20.5 mg while for females, it is 17.0–18.9 mg.

Sources: Iron is found in huge quantities in animal products, especially red meat like beef. There are also secondary sources like: 

#9 Potassium

Potassium

Potassium regulates fluid balance, improves muscle contractions, and makes sure the nervous system is working properly. A potassium-rich diet reduces the chances of getting a stroke and also prevents kidney stones.

Daily requirement: The recommended daily intake of potassium for adults is 4,700 milligrams (mg).

Sources: Bananas are a popular and inexpensive source of potassium. Other sources include:

Summary

Irrespective of their age, men have always seemed to function differently both physically and mentally. So, it is not a coincidence that the requirements that are needed for men are quite different from the requirements of women. Hence, it is important that every man out there makes sure to take these vitamins or minerals in the above-mentioned ways to lead a healthy and holistic life. 

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