Vitamins are essential for maintaining good health, and men need a wide range of vitamins and minerals to support immune function and energy levels. While it's possible to get most of your daily nutrient requirements from a balanced diet, many experts recommend taking multivitamin supplements that contain vital nutrients like Vitamin D, Vitamin B12, and other important vitamins and minerals to ensure you get all the essential nutrients your body needs.
Furthermore, studies have suggested that supplements may reduce the risk of certain chronic diseases such as cancer, heart disease, diabetes, and high blood pressure. It's also important to note that men's unique nutritional needs may require more vitamins and minerals. The best way for men to get enough of these critical nutrients is through a balanced diet and supplementation. This post will cover the best vitamins and minerals for men to maintain good health.
Critical Elements of Men's Health
June is Men's Health Month, and it's essential to take stock of our bodies' needs and ensure that we're not only getting critical nutrients needed for optimal health but also taking control and making some changes in our life when needed. The Centers for Disease Control and Prevention (CDC) reports that 13.2% of men 18 or older have fair or poor health. While there are many critical elements regarding men's specific health concerns, vitamins and minerals are a vital part of the equation that often gets overlooked.
Here are six tips to help men take control of their overall health and wellness.
Find a Doctor and See Them Regularly
Men need to have a doctor that they see regularly and take the initiative to schedule annual checkups. This is important for monitoring your health, identifying potential risks, and getting the proper support for health conditions. Even if you're young and 26, it's never early to start taking charge of your health. To detect potential health problems early and receive appropriate care, keep track of your blood pressure, cholesterol, glucose, and weight.
Make Regular Movement Important
Movement is an essential part of maintaining a healthy lifestyle. Regular physical activity has been linked to improved mental health, better sleep, and the prevention of heart disease, stroke, and certain forms of cancer.
More people are working from home remotely and sitting at a desk than there used to be. Taking regular breaks, doing stretching exercises, and getting outside for a walk can help break up the day. Take time each day to get your heart rate up by walking, running, playing sports, or any other physical activity you enjoy.
Start and Stick to a Healthy Diet
A healthy diet is essential to achieving good health and healthy aging. Eating a balanced diet of whole grains, lean proteins, fruits, polyunsaturated fatty acids (omega 3's), and vegetables and limiting processed foods and sugar is the key to getting your body's daily nutrients. A healthy diet should also include healthy fats, which can help maintain a healthy weight.
As far as maintaining a healthy weight is concerned, it's imperative that men also work on maintaining a healthy waist. The National Heart, Lung, and Blood Institute states that having a large waist - greater than 40 inches - increases the likelihood of developing diseases related to obesity, such as type 2 diabetes, heart disease, and stroke.
Prioritize Mental Health
It's just as important to focus on mental health and well-being as it is on physical health. Mental health issues such as stress, depression, and anxiety can all affect your health. Make sure you're taking the time to relax and have fun in life.
Getting Enough Sleep
Getting enough sleep is critical for staying healthy. The amount of sleep men need depends on age, but adult males need 7-9 hours of sleep each night. Being well-rested will help you stay alert and focused throughout the day.
Quality sleep can help improve energy levels, concentration, and overall well-being. Every person requires sleep and cannot adjust to getting less than necessary. Even if we become accustomed to a busy routine that deprives us of sufficient sleep, our cognitive abilities and response rate will remain impaired. If you're not getting enough sleep, the amount you need will increase every time you miss sleep.
If you do not get sufficient sleep, you will accumulate sleep debt, similar to being in a financial overdraft. Eventually, your body will require you to make up for the lost sleep.
Stress can hurt your physical and mental health, so taking steps to reduce stress is essential. Take a break from whatever you're doing and spend some time relaxing. Exercise, meditation, reading, or even napping can help reduce stress. It's also essential to have a good support system and practice self-care. This could be talking to a friend, joining a support group, or seeking counseling. Speak to your healthcare provider to learn more about ways to reduce stress.
5 Key Nutrients That Support Men's Immune System
When it comes to maintaining good health as a man, great habits are important, but sometimes you need just good old-fashioned vitamins and minerals to give your body that extra boost. Here are five essential vitamins and minerals that can help support men's immune systems:
Vitamin D - Support Bone Health
Getting enough vitamin D is essential in building strong bones and teeth. It helps the body absorb calcium necessary for muscle building and strong bones. Vitamin D also helps regulate the immune system.
To maintain healthy bones, adults should consume 10-20 micrograms (mcg) of vitamin D daily. Vitamin D can be found in fatty fish, yogurt, orange juice, and more. While vitamin D deficiency is uncommon, it can still lead to weakened bones.
- Decreased Chances of Stroke: One of the leading causes of death in men is stroke. Vitamin D plays a role in regulating blood pressure, which can significantly reduce the risk of stroke. Additionally, vitamin D can aid in weight loss, further decreasing the chances of developing heart disease.
- Improved Testosterone Levels: The hormone responsible for male primary and secondary reproductive traits is testosterone. It influences various characteristics, including voice texture, facial hair, and sex drive. Vitamin D assists in regulating testosterone levels in the blood.
Vitamin C - Better Immune Health
Vitamin C is an essential vitamin for immune health. It provides immune support to the body's defense system, allowing it to fight off viruses and bacteria. Vitamin C also helps repair damaged tissue, accelerating the healing process.
The daily amount of vitamin C that adult men should consume is 90 mcg. Symptoms of vitamin C deficiency include scurvy or experience bleeding gums.
- Manages Blood Pressure: Blood pressure refers to the force of blood on vessel walls. Vitamin C helps reduce the amount of fluid in our body, which can lower our blood volume and overall blood pressure.
- Prevents Gout: Gout is arthritis when uric acid accumulates in the joints. According to a study conducted on men, those who consumed vitamin C had noticeably lower levels of uric acid in their blood, which could result in a lower risk of developing gout.
- Supports Immune Health: The role of vitamin C in strengthening the immune system is significant. It aids in the production and function of white blood cells, which assist the body in combating infections.
Folic Acid - Yes, Men Need It
You've heard it said that folic acid is essential for pregnant women but it’s also an essential vitamin for men. Folic acid helps the growth and development of cells and tissues. If you're a man, your body requires folate and folacin to create proteins, generate DNA, and produce healthy red blood cells.
This essential B vitamin may also help prevent harmful sperm modifications that could lead to chromosomal abnormalities in offspring. To meet the daily requirement of 400 mcg of folate, try incorporating a few servings of leafy green vegetables or beans into your diet.
- Improves Heart Health: Folate helps to reduce homocysteine levels in the body, which helps improve heart health. It can also help reduce the risk of stroke and other cardiovascular diseases.
- Promotes Healthy Skin: Healthy skin is important; this vitamin can help. It helps cells generate energy and produce collagen, which helps keep the skin looking young and healthy.
Potassium - For Better Cardiovascular Health
A potassium-rich diet has several benefits, such as regulating fluid balance, improving muscle contractions, and ensuring proper nervous system functioning. It's also essential for maintaining good cardiovascular health. It can also lower the risk of stroke and prevent kidney stones. According to the recommendations, adults should consume 4,700 milligrams of potassium daily.
- Controls Blood Pressure: By controlling blood pressure levels, potassium helps reduce the strain on the arteries and veins. It also aids in maintaining fluid balance and prevents sodium from accumulating in the body.
Vitamin A - Support Prostate Health
Vitamin A is a fat-soluble vitamin that helps grow and develop cells, vision, immunity, and reproduction. It also plays a vital role in keeping the prostate healthy, so it's especially recommended for men. It also has antioxidant properties and functions as a hormone that affects the heart, lungs, and kidneys.
To get the daily amount of 900 mcg recommended for men, your diet could include liver, milk, eggs, carrots, mangoes, and spinach.
- Better Eyesight: Vitamin A is essential for transmitting visual information from the eyes to the brain. A lack of vitamin A can lead to various visual issues, with the first symptom being difficulty seeing in low-light conditions, also known as night blindness.
- Lower Cancer Risk: Eating enough fruits and vegetables that contain vitamin A can decrease the chance of developing lung cancer. Research in Japan has suggested that vitamin A may also potentially prevent colon cancer.
Take Vitamin Supplements for Men to Support Optimal Health
Eating a diverse, balanced diet rich in fresh fruits, vegetables, and whole grains, is crucial for obtaining the necessary vitamins and minerals to maintain good health. A well-balanced diet can provide most men with these essential nutrients, but vitamins and supplements can improve an already healthy diet. Some people may also benefit from taking a daily multivitamin or other supplements. Eating a healthy diet and supplementing will help men stay energized and healthy.
Reflect: Get Essential Nutrients for a Healthy Immune System
As a man, you need to take your daily vitamins. Specific vitamins may be more necessary and require a higher dosage depending on individual needs, but a multivitamin that contains the most essential vitamins for men is a great way to begin. At Reflect, we offer a range of multivitamin supplements for men and other products designed to support immune health and overall wellness.
In addition to our multivitamin for men and women, we offer several other supplements that contain vital nutrients and help support a healthy immune system. Our gummy vitamins for men contain all the vitamins and minerals needed to stay energized and healthy, like B5(pantothenic acid) and other B vitamins. Our multivitamins are also gluten-free, allergen-free, non-GMO, and antibiotic-free.
Our multivitamin gummy contains key vitamins and minerals supporting cognitive health, good muscle function, bone health, immunity, and a healthy nervous system. If you're looking for supplements with the most important vitamins for men, Reflect has you covered.
With our range of products, you can get the right balance of certain nutrients in one convenient supplement. Shop now to find the perfect multivitamin or supplement to address your nutrient gaps and start feeling your best today.