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Vitamins play many important roles in keeping the human body healthy. Some of them support the immune system, some of them provide neurological stimulation and others help your blood flow. They can also serve different purposes for men and women. The best vitamins for men boost testosterone, alleviate erectile dysfunction, increase energy levels and speed up your metabolism.
If you want to rejuvenate your masculinity and improve your overall health, you need to start consuming these ten vitamins in higher quantities.
Why Take Vitamins?
Vitamins are more essential than ever in the modern world. The main sources of most vitamins are fruits and vegetables. Unfortunately, these food groups have less nutritional value than they used to because of inefficient and inorganic farming practices. Unless you’re eating lots of fruits and veggies every day, you probably aren’t getting enough vitamins.
Additionally, taking a vitamin supplement is one of the quickest ways to address a nutrient deficiency. If you’re on a strict diet, you need low-calorie alternatives to get your essential nutrients. Vitamin supplements offer a perfect solution.
How Often Should I Take Vitamins?
As a general rule, the best vitamins for men can be taken on a daily basis. However, the exact instructions vary by brand and supplement. Some manufacturers recommend taking vitamins every other day or once a week. It’s always a good idea to follow the instructions on the label until you figure out what dosage is best for you.
For most vitamin supplements, you will get the most nutritional value by taking them immediately after eating a meal. Your body will be able to digest the vitamins more efficiently along with the other food you’ve just eaten. Taking vitamins with other food also lessens the chance that the supplement will upset your stomach.
10 Best Vitamins for Men
Since men are generally bigger and have more muscle mass than women, we need a higher daily quantity of vitamins to sustain our body compositions. There are dozens of vitamins that should be included in your diet, but for now let’s focus on the top ten best vitamins for men.
1. Vitamin D3
Recommended Daily Amount for Men: 15 micrograms (mcg)
Vitamin D3 is the most important vitamin for men. It has numerous positive effects, including increasing testosterone, regulating your mood, supporting bone health and strengthening the immune system. According to national surveys, 92% of American men don’t get enough Vitamin D in their current diets.
The best food sources for vitamin D3 are fish and dairy products, especially salmon, tuna, sardines, milk and eggs. The body also naturally produces vitamin D when exposed to sunlight. Simply spending more time outside will give you a noticeable boost.
2. Vitamin D2 (Ergocalciferol)
Recommended Daily Amount for Men: 15 mcg
Vitamin D2 is the other main type of vitamin D. Although it’s not as important as vitamin D3, it still serves some vital functions. Its main purpose is to improve your body’s ability to absorb calcium and phosphate, which are essential nutrients for bone health. You can also use it to treat a variety of ailments, including hair loss, inflammation, chronic pain and even depression.
Vitamin D2 is located in the same food sources as Vitamin D3, but not at the same dosage level. Taking a supplement is the only way to guarantee you get a high dose. Vitamin D supplements are usually small yellow tablets as shown in the image above, so you should be able to take them every day.
3. Vitamin C
Recommended Daily Amount for Men: 90 milligrams (mg)
Vitamin C is the first vitamin that most people are familiar with. It’s absolutely essential for the growth and repair of all body tissue. It supports your immune system, red blood cell activity and the health of your muscles, cartilage and bones — including your teeth. Vitamin C is so important for these areas because it increases collagen production. Collagen is the protein responsible for maintaining your body’s strength and elasticity.
You can find high amounts of vitamin C in citrus fruits — especially oranges, lemons and limes. It’s also located in broccoli, cabbage, peppers and tomatoes. However, since doctors recommend a high daily serving, you might have to take a supplement in addition to eating these foods.
4. Vitamin B12
Recommended Daily Amount for Men: 6 mcg
Vitamin B12 is arguably the most important type of vitamin B and one of the best vitamins for men. It plays a crucial role in the production of DNA and also supports the health of your nerve cells and red blood cells. It nourishes the nervous and cardiovascular systems, making you a much healthier person overall.
You will primarily find vitamin B12 and all other types of vitamin B in animal meat products, so it should be easy to get the recommended daily amount. However, vegetarians and vegans are at a high deficiency risk because of their diet restrictions. If you’re on a plant-based diet, a B12 supplement is an absolute must-have.
5. Vitamin B6
Recommended Daily Amount for Men: 1.7 mg
Similar to vitamin B12, vitamin B6 is crucial for brain development. However, it has a stronger effect on your behavior. This vitamin can improve your mood, alleviate feelings of depression and reduce your risk of developing Alzheimer’s in old age. That’s why B6 is especially important for older men. If you’re 50 or older, meat needs to be a staple of your diet so you can keep your B6 levels high.
6. Vitamin B3 (Niacin)
Recommended Daily Amount for Men: 16 mg
Vitamin B3, also known as niacin, is a great supporting vitamin for your blood vessels, skin, nervous system and digestive system. Its main purpose is to regulate your blood fat levels, which reduces blood pressure and may help to treat diabetes. Better blood circulation also leads to healthier skin, more efficient digestion and improved brain function.
7. Vitamin B9 (Folic Acid)
Recommended Daily Amount for Men: 400 mcg
Vitamin B9 is better known by its other name, folic acid. B9 is the primary vitamin that aids in the production of DNA and RNA, which is crucial for people trying to grow muscle. If you want to accelerate the development of new cells and tissue, you need to take enough vitamin B9. It also supports brain tissue health, which benefits your mental and emotional function.
8. Vitamin E
Recommended Daily Amount for Men: 15 mg
Vitamin E is one of the best vitamins for men because it’s an extremely strong antioxidant. It widens the blood vessels, improving blood flow and accelerating immune responses. Since men generally get sick more often and more severely than women, it’s important to support your immune system with plenty of vitamin E.
You can find this nutrient in various nuts and seeds, but not much anywhere else. That’s why vitamin E supplements are so popular. Unless you eat a lot of almonds or hazelnuts, you probably need a supplement.
9. Vitamin A
Recommended Daily Amount for Men: 900 mcg
Vitamin A is best known for improving your eyesight, but it has many other benefits. Similar to vitamin E, it supports your immune system and assists with organ functions throughout the body — especially the heart and lungs. These organs tend to be problematic for men as they get older, so you need to keep vitamin A in your diet to ensure a smooth aging process.
You can find vitamin A in any yellow, orange or red fruits and vegetables. These foods get their pigmentation from carotenoids, which are the main sources of vitamin A. You can also find high amounts of vitamin A in leafy green veggies, such as kale and spinach.
10. Vitamin K
Recommended Daily Amount for Men: 120 mcg
Vitamin K is one of the best vitamins for men because it produces various proteins that assist with blood clotting and bone development. Men are at a higher risk of cardiovascular issues than women. They also need stronger bones to support their weight and muscle mass. Vitamin K is essential for high performance during athletic activities and the manual labor of daily life.
The most common foods with vitamin K are leafy green vegetables such as kale, spinach, broccoli, cabbage and lettuce. Peppers and carrots are nutritious options too.
Eat a Vitamin-Rich Diet
Although the best vitamins for men are available in pills, powders and other supplements, it’s always best to get your nutrients from real food sources. Supplements help you address deficiencies, but they’re not supposed to replace real food altogether. Consume these vitamins within a natural high-protein diet and use supplements to patch up any holes.
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Author
Jack Shaw is a senior writer at Modded. Jack is an avid enthusiast for keeping up with personal health and enjoying nature. He has over five years of experience writing in the men's lifestyle niche, and has written extensively on topics of fitness, exploring the outdoors and men's interests. His writings have been featured in SportsEd TV, Love Inc., and Offroad Xtreme among many more publications.
