How many people follow a healthy lifestyle? There are only a few of us who remember to take nutritious food and exercise even during their busy schedules. We don’t consume enough nutrients or of the right kind. We even consume supplements without completely understanding how they work. Men, especially, have it rough. Usually, their food intake doesn’t cover all their nutrient requirements. Moreover, they aren’t aware of the fact that their multivitamin intake needs to change with age. Here is a list of best multivitamins for men to ensure the optimum health:
Best Multivitamins Supplements for Men:
Men who consume Vitamin A are known to have an excellent immune system. They also have good eyesight and a strong night vision. Deficiency of Vitamin A can cause lung cancer. Since there is a 28% higher chance for men to contract this dreadful disease, it’s best to supplement their diet with vitamin A, as a preventive measure.
Where is it found: Vitamin A is found in Carrots, Apricots, Sweet potatoes, Broccoli, Eggs, Cod liver oil, and Milk. It’s quite rare to have this deficiency as you find vitamin A in most fruits and vegetables.
Daily Dose: The daily recommended intake is 3,000 IU for men. An overdose of vitamin A can lead to vomiting and nausea.
The primary function of Vitamin K is to promote the process of blood clotting when a person is injured. It also helps in rebuilding bones by sending a signal to Fibrin – a type of protein that helps in blood clotting. It also helps in maintaining your cardiovascular health by avoiding calcium lining on the walls of blood vessels. Vitamin K also helps to protect your body against cancer and fractures.
Where is it found: Vegetables such as spinach, broccoli, Brussel sprouts, and cabbage contain Vitamin K.
Daily Dose: The average intake of Vitamin K from food items for a male is 138 mcg. If you’re taking supplements along with food, the intake should be 182 mcg for men.
The vitamin is a known antioxidant and protects your cells from free radicals. Vitamin C plays a vital role in the formation of cartilage, collagen, blood vessels, and muscles in your body. It also helps in cancer prevention, healing, and strengthening of the immune system. The deficiency of Vitamin C can lead to a disease called Scurvy. This disease weakens the bones, leaves you feeling depressed, and causes inflammation of the gums. Some studies show that Vitamin C is essential to keep cardiovascular diseases at bay.
Where is it found: A fruit and vegetable-rich diet provides adequate Vitamin C intake for your body. Plants are a good source for Vitamin C.
Daily Dose: Men who smoke should take in 125 mg of Vitamin C; whereas men who don’t smoke should consume about 90 mg of Vitamin C on an everyday basis.
Vitamin B1 (Thiamin):
Thiamin converts carbohydrates, i.e. starch and sugar into energy in your body. It also plays a vital role in keeping diseases like cataract, diabetes, congestive heart failure, cancer and Alzheimer’s disease at bay. The thiamin intake in your body should increase with the increase in the number of calories you consume. Since men usually consume more calories than women, it makes more sense for them to up their Vitamin B1 intake.
Where is it found: Thiamin is found in green peas, lentils, pork, spinach, oranges, cantaloupe, milk, and eggs.
Daily Dose: The recommended dose for Thiamin for men is 1.2 mg/day.
Riboflavin (Vitamin B2):
Riboflavin is important for energy production. Metabolism increases with the consumption of Riboflavin. It’s also necessary for the functioning of a variety of cell processes. Men who consume a large amount of protein to build muscles must have a steady intake of riboflavin as it helps in blood movement and growth. If you suffer from ringing ears and migraines, then riboflavin is beneficial to keep that in check. Arduous working out also depletes riboflavin from the body, so those who workout should consume extra.
Where is it found: Riboflavin is found in eggs, milk, liver and kidney meat. Cereals and grains also contain riboflavin and should be consumed regularly. Avocado, asparagus, kelp, and nuts carry Vitamin B2.
Daily Dose: Men are expected to consume around 1.3 milligrams per day.
This component helps with the normal functioning of the nervous system. A deficiency of Vitamin B-12 shows a lack of healthy, oxygen-providing red blood cells. It’s also required for good metabolism and energy.
Where is it found: Foods that contain Vitamin B-12 are beef, chicken, and liver. Seafood such as fish, salmon, tuna, trout, and clams also contain the B-12 component. Plant-based foods that contain B-12 are soy, tofu, marmite (vegan spread), and breakfast cereals. Milk, cheese, and yogurt also contain Vitamin B-12.
Daily Dose: The recommended dosage of vitamin B-12 is 2.4 mcg. When your body ages, it produces less stomach acid, and this can impact the absorption of Vitamin B-12. So it’s recommended to consume Vitamin B-12 through supplements once you cross the age of 50.
Folic acid or Folate is an important Vitamin B. It shields men from heart diseases by ensuring the prevention of homocysteine, which is a harmful protein that if produced in excess causes damage to your heart walls and vessels.
Where is it found: Lima beans, asparagus, strawberries, oranges, avocados, and spinach are great sources of folic acid.
Daily Dose: About 400 mcg of folate should be consumed daily. Though it can be included in your multivitamin, it’s best not to take the supplements unless you’re advised to do so. An excess of folate can cause a risk of colon cancer.
Vitamin B3 (Niacin):
Vitamin B3 plays a huge role in lowering blood cholesterol levels, which reduces your chance of suffering from a heart attack and stroke. It can also help with skin problems as it plays a vital role in maintaining the health of skin, hair, eyes, and liver. Although some studies relates Vitamin B3 with hair loss, no definitive evidence has been found.
Where is it found: Chicken breast, tuna, liver, anchovies, peanuts, avocado, brown rice, whole wheat, and mushrooms are all good sources of Vitamin B3.
Daily Dose: If most people ate a balanced diet, they could procure all the vitamin B3 from there. Men need about 16 milligrams of vitamin B3 daily.
Absorption of these vitamins and minerals depends on a lot of factors. If you’re on medication or consuming other multivitamin tablets, there is a chance that your body will reject other vitamins. It’s best to consume these through a wholesome, balanced meal and avoid being deficient. Supplementing your meal with multivitamin tablets is useful. Companies like True Basics also sell supplements online and only sell scientifically crafted supplements which use clinically researched ingredients. These should only be taken on consulting a doctor.