Vitamins & Minerals Guide for Men
Vitamins and minerals are extremely important to our health. They are essential to our body’s functioning and overall well-being. We all need certain vitamins and minerals on a daily basis, but men and women differ on which nutrients are most important. Men need extra heart health supports because they are more likely to suffer from heart disease and cardiovascular issues.
There are other health issues that generally affect men more than women, such as kidney stones, prostate cancer, diabetes, erectile dysfunction, and more. Supplementing with vitamins, minerals, and other nutrients can help men reduce their risk of these health issues and enhance their overall health.
How Can Vitamins Help Men?
Vitamins can help men prevent diseases, promote healthy cells, encourage normal growth and development, absorb nutrients, and support overall male health. Different nutrients can benefit different aspects of male health such as heart health, cardiovascular health, immune system health, sexual health, prostate health, nervous system support, bone and muscle support, and so much more. About 85% of Americans do not consume enough vitamins and minerals every day through diet, which could classify them as malnourished. Taking vitamins, minerals, and supplements every day can help ensure that you do not become a part of this statistic.
Why Should Men Take Vitamins?
Athletic Abilities – Diet and nutrition is an essential part of being healthy and active. To be a great athlete, you need to fuel your body with nutrients and energy in order to function at your best. There are a number of nutrients that affect athletic performance, including B vitamins, vitamin C, vitamin D, vitamin E, Magnesium, Potassium, Zinc, and more. Athletic men can enhance their performance, endurance, and gains by supplementing with the best vitamins for men’s health.
Heart and Cardiovascular Health – Heart disease is the leading cause of death for men in the United States, and it kills 1 in 4 men every year. More than 1 in 3 adult men have some form of cardiovascular disease, and males represent 49% of all deaths from cardiovascular disease. Heart health and cardiovascular health should be major topics of conversation for today’s men, and one of the things men can talk about to prevent heart and cardiovascular disease is supplementing with vitamins, minerals, and essential nutrients. Supplementation can reduce your risk of contracting cardiovascular disease.
Diabetes prevention – Diabetes is a group of diseases that affect insulin and result in unhealthy levels of blood sugar. The age-adjusted rates of diagnosed diabetes per 100 in the U.S. civilian population increased 177% between 1980 and 2010 according to the CDC. Also in 2010, 9.6 million men were diagnosed with the disease. The risk factors for diabetes include being overweight, having an unhealthy diet, and not getting enough exercise among other factors. Men can help reduce their risk of getting diabetes by taking vitamins everyday to promote a healthy diet.
Prostate Health – The prostate is a gland in the male reproductive system that helps to nourish and protect sperm. It plays a large role in sexual health and reproduction of men. The prostate can be afflicted by conditions such as prostatitis, enlarged prostate, and prostate cancer. Prostatitis is inflammation of the prostate and is sometimes caused by infection. Enlarged prostate commonly afflicts men over 50 years of age, and causes urination to become difficult. Taking vitamins and minerals everyday, especially supplements such as vitamin C and zinc, can help support prostate health and prevent prostate health problems.
Hair Loss – Hair loss is common in men, and there are many different ways you can lose it. Some of the most common forms of hair loss include alopecia areata and male pattern baldness. Alopecia areata is an autoimmune skin disease that causes people to lose hair on any part of the body. Male pattern baldness, however, is a different story. Male pattern baldness is mostly caused by genetic predisposition, but diet can play a role in whether or not you start to go bald. Eating a bad diet can also cause regular hair loss. Supplementing with essential micronutrients can reduce your risk of hair loss.
Mental health – Though depression is often portrayed as a primarily female issue, men suffer from depression too. According to a 2013 study in JAMA Psychiatry, 30.6% of men have experienced depression at some point in their lifetimes, and men are four times more likely than women to commit suicide in America, according to the CDC. Diet can have a significant impact on mental health, and taking effective vitamins for guys health and getting an adequate intake of essential nutrients may help treat or prevent depression.
Cognitive health – Taking good vitamins for guys health can have cognitive benefits. Boys and men are much more likely to suffer from ADD or ADHD than women. ADHD is the most commonly diagnosed childhood disorder, and it is diagnosed in a boy to girl ratio of 9 to 1. ADHD, also known as Attention Deficit Hyperactivity Disorder, is a chronic condition that impairs one’s ability to pay attention, and is characterized by hyperactivity and impulsiveness. ADD stands for Attention Deficit Disorder, and is used interchangeably with the term ADHD. Supplementing with essential nutrients is a natural way to help treat and prevent ADHD, in youth and adulthood.
The Difference Between Men and Women’s Health
When it comes to overall health, men are lagging behind women in many areas. Women have been consistently outliving men, and over the past 100 years, they have been increasing the lifespan gender gap. On average, men live to be 76.4 years of age and women live to be 81.2 years old right now. In 1900, the average for men was 46.3 and the average for women was 48.3, only a difference of two years, and today women outlive men on average by about 5 years! The overall mortality rate is 41% higher for men, and it also is higher for the top ten leading causes of death. This means that overall, men die younger than women, and they also tend to live less healthier lives than women.
There a number of factors at play here, but one of the ones that we can focus on is diet. Women are generally healthier than men because they eat healthier diets. Men are much less likely to eat vegetables than women, and they also do not value consuming fruits and vegetables as much as most women do. Vegetables and fruits are some of the most nutrient dense foods we can eat, and provide us with much of our daily micronutrient needs. One of the ways that men can catch up to women on the health spectrum is by eating healthier diets and consuming enough micronutrients. Supplementing with strong vitamins for guys health and other essential nutrients when paired with healthy diet and exercise can help close the health gender gap.
10 Most Important Vitamins for Men
Now that you know how much vitamins, minerals, and other supplements can benefit you and your health, let’s explore some of the top vitamins for men. Here is a list of the best minerals for guys, the best vitamins for guys, and overall the best supplements for guys health.
Vitamin D
What is Vitamin D
Vitamin D is nicknamed the “sunshine vitamin” because you obtain the most vitamin D from sunlight hitting your skin. When sunlight hits your skin, it triggers a process of vitamin D production in the body. Even though the body produces vitamin D, because of its sunlight requirement for the process and few food sources, many are vitamin D deficient. On average, your vitamin D basic needs are around 600 IU’s per day. If you are older than 70, you will probably need around 800 IU’s per day.
This important vitamin plays a number of roles in the body, which includes promoting calcium absorption, bone growth, regulation of cell growth, reducing inflammation, and supporting muscle and immune system health. It plays a role in your mental health because it activates genes that release neurotransmitters known as dopamine and serotonin, which enhance your mood and help to prevent anxiety and depression. So coincidentally, the sunshine vitamin also helps brighten mood!
How Vitamin D Helps Men
Vitamin D is a strong vitamin for men’s health and fortifying your bones and teeth. It is also a good vitamin for men who are looking to lose weight or lean out, because it helps target abdominal fat by causing fat cells to become metabolically active. It also is a powerful vitamin for heart health! Vitamin D deficiency drastically increases your risk of heart attack, ischemic heart disease, early death, and dying from heart disease. It is one of the best vitamins for men over 50, and active men. Overall, vitamin D benefits include:
- Enhances libido
- Helps boost testosterone levels
- Supports bone health
- Supports dental health
- Helps strengthen muscles
- Helps support immune system health
- Helps support brain and nervous system health
- Helps support mental health
- May prevent vitamin D deficiency
- May reduce blood pressure
- Helps reduce inflammation
- May help prevent disease
- Supports overall health
Vitamin D is one of the best vitamins for men because of its effects on the hormone testosterone. Research conducted by the Medical University of Graz discovered that supplementing with vitamin D increases your testosterone levels over the course of a year. Testosterone has many benefits for men including enhanced libido, cognition, mood, muscle mass, bone density, and red blood cell production. It is also a great asset for active men looking to improve muscle pumps, growth, and strength. Overall, vitamin D is a very good vitamin for men’s health!
Vitamin D Food Sources
Vitamin D is foods include fatty fish, beef liver, cheese, and egg yolks. There are also some foods that are fortified with vitamin D such as some dairy products, soy milk, orange juice and cereals. It is difficult to get a good daily consumption of vitamin D through vitamin D foods alone.
How to Take Vitamin D
Vitamin D is a fat soluble vitamin, but it actually does not have to be taken with food due to the fact that it is passively absorbed in the lower intestine. Doses of 600 IU per day are sufficient for preventing vitamin D deficiency, but if you are looking for additional benefits, 1000 to 4000 IU’s per day is recommended.
Vitamin D Side Effects
Taking 40,000 IU’s of vitamin D per day for several months can cause vitamin D toxicity. Side effects of vitamin D toxicity include nausea, vomiting, weakness, hypercalcemia, etc. If taken in regular safe doses, vitamin D does not usually cause negative side effects.
Vitamin B12
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water soluble vitamin that is required for the proper formation of red blood cells, neurological function, and the synthesis of DNA. It also helps iron create the oxygen carrying protein hemoglobin which transports oxygen to every part of our bodies. It is one of the eight B vitamins that play an important role in the functioning of our entire bodies. Vitamin B12 deficiency may be the most common vitamin deficiency in the entire world. Those who are most susceptible to vitamin B12 deficiency include vegans, vegetarians, smokers, alcoholics, those with anemia, and those with any digestion disorders.
How Vitamin B12 Helps Men
Vitamin B12 is a top vitamin for men’s health. It assists in the conversion of carbohydrates into energy, resulting in enhanced energy levels and decreased fatigue. It helps to support and maintain a healthy digestive system, and it promotes healthy skin, hair, and nails. It supports your nervous system and helps to reduce stress and cellular damage due to the stress hormone cortisol. Overall, the many benefits of vitamin B12 for men include:
- Helps to oxygenate the body
- Helps improve muscle function
- Supports nervous system
- Helps to lower blood pressure
- Supports healthy cholesterol levels
- Decreases fatigue
- Helps maintain a healthy digestive system
- Promotes healthy skin, hair, and nails
- Helps reduce stress
- Improves healing process
- Helps prevent many cardiovascular diseases
- Supports overall health
Vitamin B12 is a good vitamin for men who are active due to its cardiovascular benefits, energy boosting properties, and support of healing processes. It can help oxygenate your muscles and energize your body for more productive workouts, and the enhancement of healing processes result in improved recovery. Vitamin B12 basically helps a man’s body to run like a well oiled machine, and is one of the best vitamins for men in their 20s, and one of the best vitamins for young men in general.
Vitamin B12 Food Sources
Vitamin B12 foods include many animal sources such as poultry, fish, shellfish, meat, eggs, and milk products. It is also fortified into some breakfast cereals.
How to Take Vitamin B12
The recommended daily intake of vitamin B12 is different based on your age and current B12 intake. If you are 14 years or older, you need around 2.4 micrograms of vitamin B12, and the elderly may need to supplement with 25 to 100 micrograms daily. If you are B12 deficient, you may need to supplement with 125 to 2,000 micrograms daily. The safe upper limit is 3,000 micrograms per day. Because vitamin B12 is water soluble, it can be taken at any time of the day with or without food.
Vitamin B12 Side Effects
Some people may experience side effects such as headache, itchiness, swelling, nervousness, etc. However, most people do not experience such side effects when taking vitamin B12 supplements correctly and at a safe dosage.
Top 10 Vitamin B12 Supplements
Vitamin A
What is Vitamin A?
Vitamin A is a powerful antioxidant vitamin that is fat soluble and plays a critical role in maintaining health. It is also found in the form of beta carotene and retinol. Vitamin A helps to maintain healthy vision, skin, neurological function, regulation of genes, facilitation of cell differentiation, support of immune system function, and the building of strong bones. Vitamin A deficiency can cause gluten sensitivity, leaky gut syndrome and autoimmune responses, IBS, and disorders of the pancreas. People who are at the most risk of vitamin A deficiency are those who have long term issues absorbing fats.
How Vitamin A Helps Men
Vitamin A acts as an antioxidant that helps to protect from oxidative cellular damage, which is a large factor in the process of aging. It fights inflammation, which is the basis of many diseases and allergies. It also supports skin health and cellular growth. Perhaps what vitamin A is most widely known for is its beneficial effect on eye health and vision quality. The benefits of supplementing with this effective vitamin for men’s health include:
- Helps improves vision
- Supports reproductive health
- Helps protect from oxidative cellular damage
- Supports immune system health
- Helps fight inflammation
- Helps prevent certain diseases and allergies
- Supports healthy skin
- Helps strengthen teeth and bones
- Helps skin and mucous membranes fight off bacteria and viruses
- Helps prevent kidney stones
- Helps lower cholesterol
- Supports overall health
Vitamin A helps support a man’s overall health, but one health benefit that is particularly beneficial to men is its ability to help prevent kidney stones. Men are more likely to get kidney stones than women, and they have a 19% chance of getting a kidney stone during their lifetime. Women only have a 9% chance. They result from having too much waste and too little liquid in your urine and the waste then crystallizes, forming a stone that is extremely painful to pass. Because men are the most likely to get kidney stones between the ages of 30 and 50, this is one of the best vitamins for men over 30.
Vitamin A Food Sources
Vitamin A foods include in two major forms of vitamin A: retinol and beta carotene. Retinol is found in animal food sources such as liver, eggs, and milk. Beta carotene is found in plant food sources such as carrots, squash, spinach, leafy greens, and yellow and orange vegetables in general.
How to Take Vitamin A
Vitamin A is fat soluble and it is better absorbed when it is taken with a meal, and taking it with zinc can also improve absorption. An adult man should be getting a dose of at least 5,000 IU of vitamin A per day.
Vitamin A Side Effects
Vitamin A side effects usually only occur if you take too much, and the upper limits for adults is 10,000 IU per day. These side effects include diarrhea, dizziness, drowsiness, vomiting, bleeding from gums, etc. If taken at a safe dosage it will most likely not cause any negative side effects.
Vitamin C
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a well known vitamin that is water soluble. It is a powerful antioxidant that plays a couple of important roles in the human body. It is required for the synthesis of collagen, the amino acid carnitine, and certain neurotransmitters; and is also involved in the metabolization of proteins. It supports the immune system and helps to repair and regenerate tissues, and helps the body absorb iron and decrease bad cholesterol. Vitamin C deficiency can cause scurvy, fatigue, muscle weakness, aches, bleeding gums, and rashes. Vitamin C is one of the top vitamins for men’s health.
How Vitamin C Helps Men
Vitamin C is one of the best vitamins for guy’s health. It acts as a powerful antioxidant and a strong immune system support, which is why it is commonly taken to prevent and cure colds. It can help reduce blood pressure and cholesterol levels, as well as protect your heart health. It also is a fantastic healing aid, and supports the healing process by facilitating the growth of connective tissues. Vitamin C’s many health benefits include:
- Helps treat cardiovascular diseases
- Supports prostate health
- Helps repair wounds
- Acts as an antioxidant
- Supports the immune system
- Supports mental health
- Helps lower cholesterol
- Helps lower blood pressure
- Helps protect heart
- Facilitates iron absorption
- Helps fight infections and illnesses
- May reduce inflammation
- Supports overall health
Heart disease is currently the leading cause of death for men in the United States, killing 1 in 4 men every year. Because of this, vitamin C is one of the best vitamins for men’s health. It protects the heart and supports an overall healthy cardiovascular system, as well as an overall healthy body and mind. Vitamin C is one of the top vitamins for guys.
Vitamin C Food Sources
Vitamin C foods include many fruits and vegetables. Some of the best dietary sources of vitamin C include oranges, peppers, kale, broccoli, brussel sprouts, strawberries, grapefruit, kiwi, and guava.
How to Take Vitamin C
The recommended daily allowance for men is 90 mg of vitamin C per day. Vitamin C supplements can be taken any time of the day, with or without food, because it is water soluble. However, taking vitamin C with an iron rich meal or an iron supplement helps to improve iron absorption.
Vitamin C Side Effects
The upper intake level of vitamin C is around 2,000 mg per day for an adult, and exceeding this intake level is likely to cause side effects. The main side effects include nausea, diarrhea, vomiting, heartburn, bloating, headache, etc.
Vitamin E
What is Vitamin E?
Vitamin E, also called alpha-tocopherol, is a fat soluble vitamin that has powerful antioxidant properties. It is essential to the proper functions of many different organs in the human body, and is a key nutrient to supporting healthy eyes and skin. It also plays a role in the production of red blood cells and helps the body use vitamin K. Low vitamin E levels are associated with an increased risk of cancer and heart disease, and according to the World Congress of Public Health Nutrition, 90% of Americans are vitamin E deficient.
How Vitamin E Helps Men
Vitamin E is beneficial for treating and preventing diseases of the blood vessels and heart such as high blood pressure, chest pains, and hardened or blocked arteries. Its powerful antioxidant properties also naturally help to slow the aging process and preserve youthful health. Speaking of youthful health, it also supports youthful healthy skin and helps thicken hair! The many benefits of vitamin E include:
- Helps improve muscle strength and endurance
- Acts as a powerful antioxidant
- Fights free radicals
- Supports youthful healthy skin
- Helps thicken hair
- Helps improve vision
- Supports cardiovascular health
- Protects heart health
- Balances cholesterol
- Helps to naturally slow aging process
- Supports overall health
This is a well rounded and strong vitamin for men’s health. It supports cardiovascular health, which we know men really benefit from, and it helps to thicken hair. 40% of men have some form of noticeable hair loss by the time they turn 35, and this can sometimes be due to malnutrition. It also helps to improve muscle strength and endurance, which is great for athletic men.
Vitamin E Food Sources
Vitamin E food sources include nuts, seeds, vegetable oils, leafy greens, poultry, and fortified cereals.
How to Take Vitamin E
The recommended daily intake of vitamin E for adult men is 15 mg per day. Vitamin E is a fat soluble vitamin, so it is better absorbed with food.
Vitamin E Side Effects
Consuming more than 1,000 mg of vitamin E can result in internal bleeding problems. Taking vitamin E within the guidelines of safe dosage should not cause any unwanted side effects.
Vitamin K
What is Vitamin K
Vitamin K is a fat soluble vitamin that plays a role in the synthesis of proteins, blood clotting, and bone health. It is stored by the body in fat tissues and in the liver. It also plays a role in enhancing longevity of life and it helps to prevent calcium deposits in arteries which could cause atherosclerosis, which is hardening of the arteries. Vitamin K deficiency can cause excessive bleeding which can end up causing bleeding from your gums and nose. Vitamin K deficiency can also reduce bone mineralization and cause or contribute to osteoporosis.
How Vitamin K Helps Men
Vitamin K is an effective vitamin for men’s health for many different reasons. It supports overall cardiovascular health, and cardiovascular diseases disproportionately affect men. It also strengthens bones and helps to prevent low bone density and osteoporosis. This effective vitamin for guy’s health offers benefits such as:
- Supports bone strength and density
- Helps support muscle growth
- Helps treat and prevent osteoporosis
- Helps to lengthen longevity of life
- Supports cardiovascular health
- Helps protect the heart
- Helps prevent atherosclerosis
- Supports cognitive health
- Helps support blood coagulation
- Supports overall health
Overall, vitamin K can help mediate many different men’s health issues, including longevity of life. Men have a lower life expectancy than women, on average men live 76.4 years of age and women live to be 81.2 years old. Vitamin K is an effective vitamin for improving longevity, and offers other health benefits.
Vitamin K Food Sources
Vitamin K foods include many green vegetables due to the fact that chlorophyll contains a quality amount of vitamin K. Vitamin K foods include green tea, broccoli, kale, spinach, cabbage, asparagus, turnip greens, and dark green lettuce. One animal source of vitamin K is beef liver.
How to Take Vitamin K
Men require at least 120 micrograms of vitamin K per day. There is no established upper limit to vitamin K supplementation. Because vitamin K is a fat soluble vitamin, it is best absorbed when it is taken with food.
Vitamin K Side Effects
Most people do not experience any side effects if they take supplemental vitamin K in recommended doses.
Magnesium
What is Magnesium?
Magnesium is a mineral that is abundant in the human body and is a cofactor in more than 300 different enzyme systems. These enzyme systems regulate many different biochemical reactions in the body, including protein synthesis, controlling blood sugar, and muscle and nerve functions. This essential mineral is required for energy production and metabolic processes. Magnesium deficiency causes symptoms such as restless leg syndrome, agitation and anxiety, sleep disorders, irritability, abnormal heart rhythms, muscle spasms and weakness.
How Magnesium Helps Men
Magnesium is a good mineral for men’s health and helps to support a healthy cardiovascular system, build muscles, regulate calcium levels, and aid in sleep and relaxation. The overall benefits of magnesium for guys includes:
- Helps build muscle
- Helps control blood sugar levels
- Helps regulate nerve and muscle functions
- Enhances energy levels
- Improves sleep quality
- Assists in relaxation
- Prevents magnesium deficiency
- Supports many processes for better bodily function
- Regulates calcium levels
- Helps prevent kidney stones
- Helps prevent atherosclerosis
- Supports overall health
By regulating calcium levels in the blood, magnesium can help to prevent hardening of the arteries and increased blood pressure, which men more commonly suffer from. It also helps to prevent kidney stones, which affects men more than women.
Magnesium Food Sources
Magnesium foods include some fruits, vegetables, legumes, animal products, and nuts. Some of these magnesium foods include spinach, chard, yogurt, kefir, pumpkin seeds, avocado, figs, black beans, dark chocolate, bananas, salmon, coriander, goat cheese, cashews, and artichokes.
How to Take Magnesium
Magnesium is a mineral that can be taken in conjunction with vitamin D to enhance its absorption. Spreading out your magnesium dosage throughout the day is another effective way to take this powerful mineral for men’s health. Men should not take more than 420 mg of magnesium per day.
Magnesium Side Effects
Magnesium is safe to consume as a supplement and does not usually cause side effects when it is taken at the proper dosages. However, occasional side effects may include stomach upset, nausea, vomiting, and diarrhea.
Omega-3
What is Omega-3?
Omega-3 fatty acids are necessary for the proper function of the body, and also offer additional health benefits. They are considered essential fats because the body cannot synthesize them, so they must be consumed from dietary sources. They are most importantly used for cell membranes and receptors, and they play a role in blood clotting, relaxing arteries, and reducing inflammation. Omega-3 deficiency causes symptoms such as poor memory, fatigue, mood swings, depression, heart problems, dry skin, and poor circulation.
How Omega-3 Helps Men
Omega-3 fatty acids are one of the most beneficial health supplements for the athletic guy. They help to improve the workout, the recovery, and prevent injuries from strenuous exercise. These benefits, coupled with the many other health benefits of omega 3s, include:
- Improves recovery from exercise
- Improves strength and muscle function
- Reduces risk of athletic injury
- Helps prevent exercise induced asthma
- Supports memory and cognition
- Helps lower triglycerides in the blood
- Helps prevent heart disease and stroke
- May help treat depression
- May reduce symptoms of ADHD
- Supports overall health
Treatment of ADHD is a big plus for younger guys, because ADHD is three times more likely to afflict boys and 12.9% of men will be diagnosed with it in their lifetimes. Omega-3 fatty acids are one of the most effective men’s health supplements.
Omega-3 Food Sources
Omega 3 foods include different oils, nuts, and meats. Some of the best omega 3 foods include cold pressed flaxseed oil, salmon, chia seeds, walnuts, mackerels and other oily fish. Avocados are a well known source of omega 3 fatty acids as well.
How to Take Omega-3
Omega-3 supplements often come in the form of fish oils or certain vegetable oils and can be taken at any time of the day, with or without food. Avoid taking omega 3s with pumpkin oil, primrose oil, safflower oil, corn oil, or sesame oil for maximum absorption.
Omega-3 Side Effects
Omega-3side effects may include fishy breath, loose stools, nausea or stomach upset, however these side effects are not very common. If you are allergic to fish you should not take a fish oil omega-3 supplementand opt for a vegetable based one.
Potassium
What is Potassium?
Potassium is a mineral that is involved in the function of all cells in the body, as well as the normal function of tissues and organs such as the heart, kidneys, brain, and muscles. It conducts electricity in the body, which means it is considered an electrolyte. It is absolutely essential to proper heart function and the electrical impulses that regulate heartbeats and muscle contraction. Too much potassium causes hyperkalemia and too little potassium in the body is called hyperkalemia, and both result in negative health consequences.
How Potassium Helps Men
Potassium has many benefits for men of the athletic variety. It helps to keep you hydrated during workouts, and prevents cramps, and it also improves recovery! In conjunction with these muscle benefits, it also supports bone strength. Overall, potassium benefits include:
- Helps treat and reduce muscle cramps
- Helps keep you hydrated
- Helps improve workout recovery
- Supports bone health
- Supports heart health
- Supports kidney health
- Supports brain health and cognitive function
- Helps normalize blood pressure
- Helps enhance muscle strength
- Supports metabolic processes
- Supports overall health
Even if you are a man who is not athletic, potassium offers you a wide range of health benefits and is necessary to your overall health.
Potassium Food Sources
Potassium foods include bananas, avocados, mushrooms, fish, yogurt, squash, potatoes, dark leafy greens, beans, and more.
How to Take Potassium
The recommended daily intake of potassium for adults is 4.7 grams per day, and this dosage can be split up and taken in smaller doses 2 to 4 times daily, with or after meals. If you are taking an extended release capsule or tablets, you should swallow them whole – do not chew them or dissolve them in your mouth.
Potassium Side Effects
Potassium side effects are rare, when taken as directed. Do not take potassium supplements heart disease, kidney disease, or digestive disorders unless instructed to do so by your doctor.
Zinc
What is Zinc?
Zinc is a particularly important mineral for men. It is involved in a number of the processes of the cellular metabolism, and used in approximately 100 different enzymatic processes. It is necessary to the function of the immune system, wound healing, protein synthesis, DNA synthesis, and cell division. You need it for your sense of taste and smell, and you must get an adequate amount of it from your diet. Zinc deficiency results in loss of appetite, hair loss, impaired immune function, diarrhea, delayed sexual maturity, hypogonadism in men and boys, and skin lesions.
How Zinc Helps Men
Zinc literally allows the male body to produce the male hormone testosterone, which is very important to male health and reproduction. Testosterone is beneficial to men’s health for many reasons, including heart health support, improving body composition, strengthening bones, improving reasoning, enhancing libido, and enhancing mood. Here are some of the many benefits of zinc for men:
- Promotes natural testosterone levels
- Supports sexual health
- Supports prostate health
- Helps improve endurance
- May help prevent hair loss
- May enhance energy levels
- Helps support heart health
- Helps protect against oxidative stress
- Supports cognitive function
- Supports DNA repair
- May help prevent prostate cancer
- Supports overall health
Zinc deficiency has terrible side effects for men, so supplementing with this essential mineral is a great way to ensure that you never become deficient. Overall, zinc is one of the best minerals for men’s health and is great for men’s sexual health.
Zinc Food Sources
The largest amounts of zinc are found in oysters. Other zinc foods include red meat, poultry, certain seafoods, beans, nuts, whole grains, and fortified dairy products and cereals. It is actually used in many cold lozenges and remedies, as well.
How to Take Zinc
Zinc supplements are most effectively absorbed when they are taken 1 to 2 hours after a meal, unless this upsets your stomach,in which case you would take it with your meal. Adult men should take around 15 mg per day in the U.S.
Zinc Side Effects
Zinc supplementation below 40 mg per day does not usually cause any negative side effects, however some people may experience nausea, upset stomach, vomiting, metallic taste, diarrhea, etc.
