LGR Holistic Wellness

We all need vitamins and minerals to keep our bodies functioning properly, and it’s important to know that men and women have different nutritional needs. Given the different physical characteristics and functioning, it makes sense.

Many men are missing out on obtaining adequate amounts of essential vitamins and minerals. Here are some of the most pertinent vitamins and minerals that men require for optimal health.

Vitamin D

Vitamin D, which is best sourced from sun exposure, is important for many reasons. One of the main functions is for the absorption of calcium, which keeps the bones healthy. Bone health is essential, especially for seniors. It’s not just women who develop weaker, brittle bones.

Vitamin D is also essential for keeping your testosterone levels balanced. If there is an imbalance, you may become prone to various health issues, including fatigue, low metabolism, and sleep apnea. Men who experience vitamin D deficiency are more prone to heart attacks, stroke, hypertension, diabetes, and muscle weakness.

Not many foods contain vitamin D. However, you can find this essential vitamin in fatty fish, such as tuna and salmon, as well as eggs and fortified milk and cereals.

Boron

Men who don’t like eating fruits and vegetables may experience lower levels of boron. It is an essential mineral that supports bone health, brain function, and immune response.

Studies have shown that boron helps promote prostate health. Boron impacts your body’s use of testosterone and vitamin D, and aids in the absorption of magnesium.

Apples, coffee, dried beans, milk, and potatoes are great sources of boron.

Vitamin B12

B vitamins are essential for energy metabolism, immune function, red blood cell production, iron absorption, and more. One of the most important B vitamins for men is vitamin B12, which supports brain health and DNA synthesis. Low levels of B12 can lead to anemia, fatigue, memory problems, dementia, depression, constipation, and weight loss.

Vegetarians are more prone to developing a vitamin B12 deficiency because the best sources of this vitamin are found in animal-based foods. However, there are foods that can be added to a vegetarian diet, such as Shitake mushrooms and fortified cereals. Eggs are another great source if you are a vegetarian that includes eggs in your diet.

Other great food sources of vitamin B12 are salmon, tuna, liver, and sirloin.

Magnesium

Magnesium is a crucial mineral for your body’s overall health. It promotes strength and muscular health, testosterone production, sexual health, heart health, and better sleep. Magnesium also prevents stress, anxiety, insomnia, muscle cramps, and high blood pressure. Many people are deficient in magnesium, so make sure to add magnesium-rich foods to your diet.

Food sources include spinach, almonds, banana, avocado, brown rice, soy products, and potatoes.

Folate

Folate, or vitamin B9, is one of the B vitamins that your body needs to maintain its required functions. Folate promotes heart health by preventing the buildup of homocysteine that can clog blood vessels. Folate also increases sperm count, which is why it is helpful for men with fertility issues.

A few servings of green leafy vegetables are often enough for you to get the right amount of folate.

Spinach, asparagus, oranges, avocados, and strawberries are rich in folate.

Niacin

Niacin, or vitamin B3, can lower blood cholesterol levels, the risk of developing Alzheimer’s disease, and osteoarthritis. Niacin can also help address erectile dysfunction, especially if you have high cholesterol.

Whole wheat, almonds, and protein-rich foods are ideal sources of niacin.

Iodine

Iodine plays a major role in regulating your hormones, particularly your thyroid. It helps produce T3 and T4 hormones. If you don’t get sufficient iodine, you are prone to hypothyroidism, which can greatly impact your weight. Iodine is also helpful for your immune health.

Iodine is present in yogurt, kelp, cranberries, cheese, and potatoes.

Vitamin K

Vitamin K is recognized for its benefits to vascular health. It prevents calcium buildup in blood vessels and serves as a coenzyme, essential for bone metabolism and blood clotting.

Vitamin K can be found in broccoli, green leafy vegetables, soy, and fermented cheeses.

In Summary

Men have specific health needs where the above vitamins and minerals can be of benefit. If you haven’t been mindful of your diet and lifestyle, you may have deficiencies in some of these essential vitamins and minerals. Make sure you add the foods mentioned to your diet!