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Men’s vitamins – which ones matter?

Swedish liquid vitamin maker Swedish Nutra’s vitamins for men are the perfect recipe for everything a man’s body needs. Forget tablets and capsules, liquid vitamins for men are far more effective. Scientific studies show this. A liquid vitamin drink is easy to take even at a fast pace of life. Just one sip every morning. This vitamin drink for men contains all the vitamins and minerals a man’s body needs. 72 minerals sourced from the ocean and plants, and essential amino acids for energy production and strength.

The vitamins support healthy heart and brain function. They support circulation, and healthier, better-looking skin. Each dose contains 147 active ingredients formulated for optimal daily function. Here are a few of the vitamins and minerals in this supplement, which we’ll cover in more detail below.

• Vitamin A is needed for sperm development. Early signs of deficiency include dry skin and eyes, impaired night vision, and increased risk of inflammation.
• Vitamin E strengthens the development and function of the male reproductive organs. This can be disrupted by ongoing vitamin E deficiency. Vitamin E is also needed to reduce the risk of cardiovascular disease and prevent blood clots.
• B-group vitamins affect nerve and muscle function and energy production. Increased need for this vitamin group can result from stress, exercise, severe physical exhaustion, or a slimming diet, while deficiency can develop in smokers, heavy consumers of alcohol and coffee, after a course of antibiotics, or from an extreme or very one-sided diet. B-group vitamins are also recommended during stressful and demanding life periods.
• Vitamin Q10 is important because it declines with age, and supplementing it can benefit smokers, people with cardiovascular disease, users of cholesterol-lowering medication, men with fertility issues, and endurance athletes.
• Zinc – supports the body’s normal function and reproduction. Zinc is found in large amounts in sperm and the prostate and is needed for normal prostate function.

Men who care about nutrition and their overall diet know which foods give them the nutrients they need for good health. Yet even they aren’t always sure which vitamins and minerals for men are found in which nutrients, and what they actually do in the body.
There are different “levels” to nutrition. Most people worry about calories – they know too many calories can cause problems. Men who exercise regularly probably think a lot about macronutrients too – fats, proteins, and carbohydrates – since they’re interested in how these components help them build muscle, stay healthy, and get enough energy for the whole day. But does anyone think about micronutrients?
Micronutrients are the vitamins and minerals found in men’s vitamins. They’re called “micro” only because each one is needed in very small amounts, but they’re still absolutely necessary! If these important vitamins, minerals, and supplements for men are missing from your life, it can contribute to a rapid decline in health. While all supplements and vitamins matter, we’ve picked out a few that deserve special attention.

Vitamin D and supplements

The sunshine vitamin is generally known for its ability to strengthen bones, and most scientific research has focused on this area. But newer studies have linked vitamin D to cancer and diabetes prevention, the immune system, heart health, and even depression prevention – all very important parts of men’s health. On top of that, there’s also evidence that vitamin D helps raise testosterone levels in men.
You may be at risk if you don’t get enough sun or have darker skin. In Estonia, the sun disappears for most of the year, which makes vitamins for men especially important. Your skin converts UV rays into vitamin D. If there’s no sun, or you stay out of it, this can’t happen.
There are very few foods that contain vitamin D. Some of them are fattier fish like salmon and sardines. Foods “fortified” with vitamin D, such as dairy products and breakfast cereals, also provide this vitamin. Spending about 30 minutes a day in the sun also delivers a genuinely necessary dose. If nothing else helps, men’s vitamins containing D2 and D3 will. Men should get around 600 IU, or 15mcg, of vitamin D per day. Many supplements contain this amount.

Men’s vitamins and iron

Iron helps oxygen move through the blood. Sounds important, right? It is. Very. Most of the iron in your body is in haemoglobin, in the blood, where it carries oxygen from the lungs throughout the whole body. Iron is also found in muscle cells, where it’s called myoglobin. Myoglobin’s iron stores and transports oxygen in a similar way. Too little iron = too little oxygen. It’s certainly no surprise that iron deficiency in the body leads to symptoms like dizziness, fatigue, headaches, and pale skin. Iron deficiency is more common in women, but men suffer from it too. Men who have cancer, donate blood frequently, have heart problems, rheumatoid arthritis, or have recently had surgery – are all at risk.
Fortunately, it’s fairly easy to find men’s vitamins, supplements, and foods that are rich in iron. Iron-fortified breakfast cereals, legumes and beans, oysters, dark chocolate, beef liver, spinach and other dark leafy greens, tomatoes, nuts, and potatoes are all excellent sources of iron. Men should aim for 8 milligrams of iron per day.

Iodine – little-known but important

Iodine’s main function in the body is regulating hormones. It’s a key component of thyroid hormones, which are responsible for several functions in your body – most importantly controlling your metabolism, though iodine may also play a role in the immune system. If your body doesn’t have enough iodine, you can develop hypothyroidism or a goitre. A goitre is an enlargement of the thyroid gland. It’s not just unsightly – it can also cause nerve damage and obstruct the airway. If an iodine deficiency affects your hormones, it can negatively impact your weight.
Most people get enough iodine from their diet. It’s found in many types of seafood, milk, yoghurt, and fortified bread products. It’s also found in iodised table salt. Adult men need about 150 micrograms of iodine per day – roughly one cup of yoghurt or 0.25 teaspoons of salt.

Magnesium – very important

Magnesium is an essential regulator of enzymes and bodily functions. It plays a role in blood pressure, glucose control, nerve function, muscle function, energy production, DNA and RNA synthesis, cramps, and heart rhythm.
Magnesium levels are hard to measure, since most of it is stored in your muscles and bones. Although magnesium deficiency is rare, its consequences are very serious. Magnesium deficiency can lead to a whole range of heart problems, including stroke, high blood pressure, artery blockages, heart attack, and sudden death. It can also cause cramps, nausea, vomiting, and weakness. Fortunately, most men’s vitamins and supplements contain magnesium. Those at highest risk include people with Crohn’s disease, type 2 diabetes, alcoholism, and older adults.
Many foods contain magnesium. Examples include almonds, spinach, soy products, nuts, nut butter, avocado, brown rice, potatoes, yoghurt, and many others. Men should aim to take around 400-420 milligrams per day as a vitamin or supplement.

Vitamin B12 for men

Very few men suffer from vitamin B12 deficiency, since our bodies can store several years’ worth of it, but vegans and vegetarians are at risk.
Vitamin B12 is used in the creation of red blood cells, in DNA, and in the nerves. Deficiency can cause fatigue, weakness, constipation, weight loss, loss of appetite, neurological problems, dementia and memory problems, depression, confusion, and balance issues.
Men on a plant-based diet are at highest risk, since the best sources of vitamin B12 are animal foods. Examples include shellfish, liver, trout, salmon, tuna, tenderloin, milk, yoghurt, cheese, and similar foods. Some breakfast cereals are fortified with vitamin B12. Men’s vitamins and supplements are the best option. Men should get around 2.4 micrograms of vitamin B12 per day.

Zinc – one of the most important minerals

Zinc is a very important mineral for the body. It matters down to the cellular level, where it supports cell renewal and DNA synthesis. In young people, it plays a very important role in growth and development. But in men of all ages, it supports the immune system and wound healing. At least one scientific study has linked zinc to testosterone regulation. Zinc deficiency is most common among men in developing countries, where most of the diet consists of grains and animal protein is scarce. Symptoms of zinc deficiency include infections, hair loss, loss of the sense of smell and taste, and poor wound healing.
Animal foods are the best way to get zinc. That’s because the zinc found in plants isn’t easy for your body to use. Beef, pork, and oysters contain the most zinc. Almonds, breakfast cereals, and chickpeas are also good sources. Men should get about 11 milligrams of zinc per day.

Vitamin C – who doesn’t know it

Vitamin C is an antioxidant that fights the bad actors trying to damage your body’s cells. It also helps keep muscles, cartilage, and blood vessels healthy. It supports healing, immune function, and cancer prevention.
Vitamin C deficiency, which leads to what’s known as scurvy, starts with fatigue and gum inflammation, but can cause joint pain, poor wound healing, depression, loosening teeth, and iron deficiency. Those at risk of deficiency include smokers or people who inhale a lot of harmful gases or smoke, people with an absorption disorder such as Crohn’s disease, and those without a varied diet.
If your diet includes plenty of fruits and vegetables, you’re likely getting enough vitamin C. Plants are the best source of this vitamin. According to the Health Institute, half a cup of red peppers provides 158% of your daily vitamin C. One medium orange provides 117%. Men who don’t smoke should get 90 milligrams of vitamin C per day. Those who smoke should get an additional 35 milligrams.