In an ideal world, we would all eat a very minimally processed, organic, nutritious diet and consume all kinds of foods that provide the vitamins we need. However, for many men, this isn’t always possible or realistic, leaving plenty of room for common nutritional deficiencies and health problems to develop as a result. While many think of vitamin and mineral deficiencies as a third-world problem in the 21st century, in reality, research shows that even developed countries are not getting enough of the best vitamins for men.
Today, many men consuming a typical “Western diet” experience at least one vitamin or nutrient deficiency, primarily due to an unhealthy diet that is low in vitamin-rich foods such as vegetables and fruits.
In 2009, NBC News reported, “Studies show that 77 percent of men don’t get enough magnesium, many are deficient in vitamin D, and common heartburn medications may be deficient in vitamin B12 in your diet. And we haven’t even mentioned the issues of potassium and iodine.”
Don’t get me wrong: Men can experience low vitamin and mineral levels just as women can.
Eliminating deficiencies and getting more nutrients can help improve many aspects of a man’s overall health.
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- Increased muscle strength and mass
- Faster metabolism and fat loss
- More Energy
- Better Sleep
- Enhanced sexual performance
- Protection against health problems such as heart attacks, colon cancer, and prostate cancer
That’s why it’s so important to get as many of the best vitamins for men as possible in your diet, and equally crucial for the opposite sex to get the best vitamins for women.Many of these harmful deficiencies overlap between women and men.
The best vitamins for men
Ideally, vitamin supplements wouldn’t be necessary, but the fast-paced Western lifestyle often doesn’t allow men to eat a diet rich in all the nutrients they need to maintain optimal health.
When looking for a multivitamin, we highly recommend choosing one that is fermented. Fermentation is a form of pre-digestion that makes the nutrients easier to absorb, resulting in a higher nutritional value per serving than non-fermented versions.
Ideally, it’s best to take a multivitamin that’s rich in superfoods like ashwagandha, saw palmetto, ginger, and ginseng.
Based on statistics about vitamins that many men may be deficient in, here are some of the most important and best vitamins that men should be getting enough of (along with minerals and other supplements):
1. Vitamin D3
Vitamin D deficiency is one of the most common deficiencies in both adult men and women. It is estimated that 45-75% of adults in the United States experience at least some degree of vitamin D deficiency, especially in adults who live in cooler climates and spend most of their time indoors.
Men need Vitamin D3 to produce enough testosterone, keep bones strong, protect brain health, prevent mood disorders like depression, and control cholesterol and blood pressure levels.
Vitamin D3 also has anti-inflammatory properties, which is why studies have shown that men who are vitamin D deficient are up to 80 percent more likely to suffer a heart attack or stroke than men who are not deficient.
While you can get Vitamin D3 by eating certain foods, like eggs, some dairy products, and even certain mushrooms, the majority of Vitamin D is obtained through direct exposure to the sun with little or no sunscreen.
Spending 15 to 20 minutes outside without sunscreen most days of the week helps synthesize vitamin D on your skin, plus the sun helps flush toxins from your body.
During the colder months of the year, or if you can’t get outdoors regularly, consider taking a vitamin D supplement to be on the safe side.
2. Vitamin B12
Many men and women tend to be deficient in vitamin B12 for slightly different reasons.
Research shows that while most men typically get the vitamin B12 they need each day (from beef, chicken, eggs, etc.), medication use often means they can’t properly absorb vitamin B12, especially older men who are taking multiple prescription medications at once.
Medications such as antacids and medicines used to manage blood pressure and diabetes can interfere with the metabolism of vitamin B12 in the body. This is a problem considering that vitamin B12 deficiency can lead to fatigue and central nervous system problems.
A report from Harvard Medical School estimates that about 3 to 4 percent of all adults are severely deficient in vitamin B12, but about 20 percent are still dangerously borderline deficient.
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You can get B12 by eating most animal proteins, especially lamb, beef, and salmon. If you are avoiding most or all animal foods or taking medications regularly, it’s also a good idea to get your levels tested and consider taking an additional B12 supplement each day to meet your needs.
3. Antioxidant Vitamins (Vitamins A, C, E)
Eating a diet high in antioxidants, such as fruits and vegetables, especially dark green leafy vegetables like spinach, kale and collard greens, is the best way to get protective antioxidants like vitamins C and A. These fat-soluble vitamins cannot be produced by the body and must be obtained through the diet.
Its biggest benefit is that it fights free radical damage (also known as oxidative stress), which accelerates aging and increases the risk of problems like cancer, cognitive decline, vision loss, and heart disease.
As men age, taking antioxidant vitamins can help protect healthy cells, prevent cell mutations and tumor growth, and prevent muscle wasting/sarcopenia, arterial damage, and tissue loss.
Dry, irritated skin and poor vision (including night blindness and sensitivity to light) could be signs of a deficiency in vitamin A or vitamin E. Meanwhile, a vitamin C deficiency can manifest as a weakened immune system, frequent illnesses, swollen gums and nosebleeds.
Eating a rainbow variety of foods, vegetables, and fruits that contain vitamin C, as well as nuts and seeds such as almonds and sunflower seeds that boost the effectiveness of vitamin E, can go a long way in lowering your risk of diseases such as Alzheimer’s, arteriosclerosis, skin damage, and diabetes.
4. Vitamin K
Vitamin K is important for building and maintaining strong bones, blood clotting, and preventing heart disease, which is currently the number one cause of death among adult men living in the United States and many other Western countries.
Why are men deficient in this vitamin? Vitamin K deficiency is common in men who don’t regularly consume vegetables or dairy products, who take antibiotics or medications for long periods of time, and who have intestinal problems that interfere with absorption, such as IBS or inflammatory bowel disease.
Vitamin K1 is found in many green vegetables, while Vitamin K2 is found in dairy products, etc. The best way to prevent Vitamin K deficiency is to eat plenty of a variety of vegetables, such as green leafy vegetables, broccoli, collards and cabbage, as well as wild-caught fish and cage-free eggs.
The best multivitamins for men contain these vitamins.
In addition to the best vitamins listed above that are important for men, all men should also strive to get these essential minerals and fatty acids.
5. Magnesium
Magnesium is an essential electrolyte mineral that is involved in over 300 chemical reactions. It helps regulate calcium, potassium and sodium levels and plays a role in preventing conditions such as high blood pressure, muscle spasms, headaches and heart disease.
Magnesium levels in the modern food supply are declining due to soil depletion, which may be one of the reasons why people are getting less magnesium.
Additionally, low magnesium levels are more likely if a man is under a lot of stress, exercises frequently, or has digestive disorders that interfere with absorption.
The signs of magnesium deficiency are widespread and common, including muscle cramps, anxiety, difficulty going to the bathroom and trouble sleeping.
Make sure you get enough by eating foods rich in magnesium, such as green leafy vegetables, cruciferous vegetables, seaweed, beans, nuts and seeds.
Research shows that many older adults tend to experience decreased magnesium absorption in the intestinal tract, reduced magnesium stores in bones, and excess magnesium excretion in the urine, so supplementing with extra magnesium is also a good idea.
6. Omega-3 Fish Oil
Research has shown that eating more wild fish high in omega-3 fatty acids, such as salmon, sardines, tuna, and halibut, has many benefits.
Omega-3 fish oil supplements can also help achieve a healthier ratio of fatty acids in your diet.
Most people eating a “Western diet” consume large amounts of omega-6 fatty acids, which are pro-inflammatory and found in many processed foods and vegetable oils, and very few of the anti-inflammatory omega-3 fatty acids, which are found in certain fish, eggs, nuts and seeds.
Ideally, all men (and women) should consume an omega-6 to omega-3 ratio of between about 2:1 and 4:1 (i.e., about twice as much omega-6 as omega-3), although some men may consume up to 10 times more omega-6 than this.
The two need to balance each other to keep inflammation levels low and protect the heart, brain, and immune system.
The best way to get enough is to eat wild fish several times a week or take an omega-3 fish oil supplement, equivalent to about 1,000 milligrams each day.
7. Potassium
A lack of potassium increases the risk of cardiovascular disease, especially high blood pressure, which affects approximately one in three adult men.
It has also been linked to poor bone health, slow metabolism, fatigue (as it helps cells use glucose for energy), poor digestion, and muscle cramps.
Many adults in the United States and other developed countries suffer from potassium deficiency. In fact, a survey conducted by the United States Department of Agriculture found that a significant percentage of adults get less than half the recommended amount of potassium they need.
Potassium deficiency is most common in men who take medications or diuretics to treat high blood pressure, diabetes, or coronary heart disease, as well as those who frequently take laxatives for constipation, men with a history of kidney or adrenal disease, alcoholism, and men who exercise more than 1-2 hours a day.
You can meet your potassium needs by eating foods that are high in potassium, such as beans, avocados, sweet potatoes, bananas, salmon, and grass-fed beef.
If you are experiencing symptoms of dehydration, fever, or diarrhea, you are likely lacking fluids and should try to drink more fluids than usual.
