Dear readers, in this article we will consider the basic vitamins for men, which they need, especially with age.

Studies show that some vitamins may be lacking to maintain men’s health. We all know the basic rules of a healthy lifestyle – exercise, proper nutrition, good sleep, etc. However, how many of us really follow them? Similarly, most men know that making changes to their diet can benefit their overall health, but not many of them actually follow these changes.

Most men can get almost all the necessary vitamins that they need if they pay attention to their diet, but not all of them pay enough attention to this given the nutritional needs that change with age.

For example, men over 70 need more vitamin D than middle-aged men. According to a recent study, 72 percent of them do not receive this vitamin.

Diets rich in fruits, vegetables, whole grains, healthy oils and low in saturated fat are the number one rule for a healthy diet.

Experts caution against megadoses of vitamins (that is, those that contain more than 100 percent of the recommended daily allowance), but they argue that some supplements can help compensate for nutritional deficiencies. For example, many nutritionists recommend multivitamins. Although some studies have questioned their importance for preventing diseases such as cardiovascular diseases and cancer, experts believe that multivitamins can act as an insurance for men who have gaps with certain nutrients in their diet.

Essential vitamins for men’s health

Vitamin D

It is known that a sufficient amount of vitamin D is difficult to obtain from food. Many men who work all day long do not receive enough sun exposure to produce vitamin D. Most men can benefit from taking 1000 IU [international units] of vitamin D per day.

What you need to know about vitamin D:

• Vitamin D becomes even more important with age because it is necessary for the absorption of calcium and helps prevent muscle and bone weakness.
• Recent studies have also shown that vitamin D deficiency may increase the risk of colon cancer, and one study found that men with low levels of vitamin D were twice as likely to have a heart attack than men with normal levels.
• On the other hand, too much vitamin D can cause fatigue and muscle weakness, so the daily dose should be less than 2000 IU, unless your doctor recommends otherwise.

Good sources of vitamin D are salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified breakfast cereals.

Folate (folic acid) for the heart (vitamin B9)

Folate ( folic acid ) is one of the important B vitamins. Folate helps protect men and women from heart disease, because it prevents the accumulation of homocysteine, a substance that the body needs to create protein, but which can lead to heart and blood vessel disease, if it is expressed in excess.

What you need to know about folate:

• The recommended folate requirement is 400 micrograms (µg) per day. It can be obtained from taking several servings of leafy green vegetables or beans per day.
• Folate may be included in multivitamins, but you should not take additional dietary supplements if your doctor thinks that your homocysteine ​​levels are low. Too much folate may increase the risk of colon cancer.

Beans, spinach, asparagus, oranges, strawberries and avocados are good sources of folic acid.

Vitamin B12 for a healthy nervous system

Older men, in particular, may have an increased need for this vitamin B, which boosts brain health. Vitamin B12 supports the normal functioning of the nervous system, including memory. Depression and dementia are symptoms of low B12.

What you need to know about vitamin B12:

• The recommended daily intake for B12 is 2.4 µg, which you can easily get from your diet. One serving of fortified breakfast will provide everything you need.
• B12 may be included in your daily multivitamin. Although high doses have not shown that they are harmful, you should not add this vitamin if your doctor does not recommend it.

Vitamin B12 is found in salmon, shrimp, beef, chicken, clams, eggs, milk and cheese.

Vitamin A for vision and a good immune system

Vitamin A is important for maintaining good vision. It is also known as an anti-infective vitamin because of its role in supporting the activity of the immune system.

What you need to know about vitamin A:

• The recommended daily intake of vitamin A is 3000 IU.
• Too much vitamin A can cause nausea and vomiting, leading to weakened bones.
• Vitamin A deficiency is rare.

The best sources of vitamin A are carrots, spinach, sweet potatoes, apricots, cantaloupe, broccoli, eggs, milk, and cod liver oil.

Vitamin C for healthy aging

Vitamin C is a powerful antioxidant that plays a protective role in the body, neutralizing free radicals that affect healthy cells. High intake of foods containing vitamin C can slow down the signs of aging.

What you need to know about vitamin C:

• A lack of vitamin C can lead to anemia and scurvy.
• The recommended daily amount of vitamin C for men is 90 milligrams (mg) per day.
• Too much vitamin C does not hurt you, because the body cannot accumulate it, but it can cause you to have an upset stomach. Taking a multivitamin and eating fruits and vegetables, make sure that you get enough of this nutrient.

Excellent sources of vitamin C are oranges, bell peppers, broccoli, Brussels sprouts, cabbage, potatoes, strawberries, tomatoes, kiwi, lemons, limes, melons, watermelons, pineapples and asparagus.

Some of your medical conditions may require special nutritional supplements, so talk with your doctor about your specific nutritional needs.

Further information on the role of vitamins in nutrition can be found here .