A multivitamin is a nutritional supplement that includes the combination of vitamins and minerals. Both men and women’s body function differently some of vitamins are extremely important for women’s but not for men like women’s have regular menstrual cycle and they lose blood every month and for that reason every month they are in need of iron in a body but men’s do not lose blood every month so amount of iron they need every month is less. There are lots of multivitamins and minerals supplements men have to consume regularly for a body to function well.
Let’s explore the function of different vitamins in Men’s body;
• Antioxidant Vitamins( Vitamin C,A, and E)
Antioxidant vitamins are very necessary for men’s fertility and healthy sperm. This vitamin helps to increase the overall immune system. It also helps to increase eyesight. Research has proved a lack of antioxidant vitamins in men’s body can lead to lung cancer. Lack of vitamin A, C, and E shows the symptoms of poor vision, dry skin, muscle loss and frequently getting sick.
Antioxidant vitamins are found in colorful foods and veggies those in purple, blue, orange, red and yellow color.
• Vitamin K
Vitamin k is a fat-soluble vitamin that helps in blood clotting, regulating blood calcium levels and bone metabolism. Vitamin K helps to produce prothrombin that helps in blood clotting and bone metabolism. If someone gets injured and loses blood, in that case, taking vitamin K can help stop bleeding.
Recent studies have shown that having adequate vitamin K can prevent heart disease, cancer, and diabetes.
• Thiamin( Vitamin B1)
Thiamin vitamin also called Vitamin B1. The primary role of this vitamin is to convert sugar and starches into energy. Men need more thiamin vitamin compare to women’s as this vitamin helps in converting the food into energy the more food you eat it helps to convert into energy, men’s have more appetite and thus logically they need more of thiamin vitamin.
Thiamin vitamins are found in foods like curd, whole grains, eggs, nuts, and fortified food.
• Vitamin B12
Vitamin B12 is essential for both men and women’s. For men, 2.4 micrograms vitamin b12 a day should be consumed. Lack of vitamin B12 can feel you weak, fatigue and energyless. Vitamin B12 is needed daily if you consume an excess amount of vitamin B12 it flushes out through urine daily, so its compulsion to consume 2.4 micrograms of vitamins b12 daily.
Most of the vegetarian people have a deficiency for vitamin B12 as this vitamin is mostly found in meat, fish, seafood, and eggs. If vegetarian people need to consume vitamin B12 they have to regularly consume dairy products and some supplements.
Magnesium helps improve bone health. Magnesium and calcium both these vitamins are often needed and consumed for supporting and maintaining bone health. Survey says 80% of Americans do not meet the daily requirement of magnesium. Magnesium improves sleep quality, reduces stress, strengthens bones and joints, reduces anxiety and increases energy. Magnesium also helps in stronger muscles, so men who are focusing on bodybuilding should also consume enough amount of magnesium daily.
• Vitamin D
Vitamin D boosts testosterone levels in the male body. One of the primary male sex hormone is testosterone. Vitamin D protects from heart diseases. Your body needs enough vitamin D to absorb calcium and promote bone growth. Calcium and Vitamin D go hand in hand.
We can get enough vitamin D from early morning sunlight and from foods like dairy products, eggs, cheese, and cereals
Daily intake of vitamins and minerals is very essential for a body to function well. If you fail to get daily vitamins in your food, have multi mineral supplements after consulting your doctor.
|Nutrient||Daily RDA For Women||Daily RDA for Men|
|Vitamin A||2333 IU||3000 IU|
|Vitamin C||75 mg||90 mg|
|Vitamin D||400 IU||400 IU|
|Iron||18 mg||8 mg|
|Magnesium||320 mg||420 mg|
|Vitamin K||90 mg||120 mg|
|Thiamin||1.1 mg||1.2 mg|