Essential Vitamins and Minerals Needed by Every Man to Stay Healthy

Essential Vitamins & Minerals for Men

Our bodies began developing about 2.5 billion years back. However, even today, gender plays an important role in choosing diet necessity. Studies have demonstrated that since men take part in more physical exercises than ladies, they have a generally higher metabolic rate. This implies so as to remain healthy, their bodies request more macro as well as micronutrients. While carbohydrates, fat, and protein compensate for the ‘macronutrients’, nutrients and minerals together go under ‘micronutrients’. Since these are required in exceptionally little amounts, they may now and again be neglected.

Along these lines, we chose to assemble a rundown of minerals and nutrients that ought to be on each man’s list to remain healthy. Read on to know their major sources and the impact it can have on your overall health:

Essential Vitamins for Men’s Health:

#Vitamin A

Vitamin A belongs to the group of fat-soluble vitamins. It is fundamentally responsible for the development and growth of cells, vision, immunity, and even reproduction. It also acts as a powerful antioxidant and potent hormone which can greatly affect the function of the heart, lungs, and kidneys.

Daily Requirement: The suggested day by day intake of vitamin A for adult men is 900 micrograms (mcg)

Sources: The important source of Vitamin A is liver and fish oils. Different sources rich in Vitamin A are:

  • Milk and eggs
  • Green leafy veggies
  • Orange yellow-colored food like lemons, carrots etc.
  • Some vegetable oils


  • Better vision:

Vitamin A plays a critical role in relaying visual information from our eyes to our brain. Deficiency of vitamin A may lead to many visual disturbances.  This is probably the reason why the first symptom of vitamin A deficiency is night blindness or difficulty to see in the dark.

  • Reduce risk of Cancer:

It is observed that adequate intake of vitamin A from natural sources like fruits and vegetable lowers the risk of lung cancer. Studies in Japan have also reported that vitamin A may even prevent colon cancer.

#Vitamin B12

Vitamin B12 increases the production of Red Blood Cells in our body. It helps in proper functioning of our nervous system and also supports in building the DNA structure. It reduces symptoms of depression and balances stress hormone.

Daily Requirement:  The suggested day by day intake of Vitamin B12 for adult men is 2.4 micrograms (mcg).

Sources: Animal products such as meat and fish are the main source for Vitamin B12.  Other sources are:

  • Dairy product such as milk, curd, cheese etc.
  • Eggs


  • Nourishes the neurons:

Vitamin B12 deficiency is associated with memory loss, especially in older men. A study concluded that early-stage dementia can be slowed down by the use of a combination of vitamin B12 and omega-3 fatty acid supplements.

  • Improved sperm count:

Vitamin B12 is responsible for the production and development of sperm. It is a common observation that low levels of B12 can severely affect sperm count. Studies have also proved that there is a link between plasma concentration of vitamin B12 and infertility in men.

# Vitamin C

Vitamin C, or chemically known as ascorbic acid, is basic for the mileage of all body tissues. It is engaged with different functions like absorption of iron, injury healing, and looking after ligament, bones, and teeth.

Daily Requirements: The suggested every day admission of vitamin C for adult men is 90 micrograms(mcg). As it is water-solvent in nature, lack of vitamin C may happen, causing scurvy or bleeding gums.

Sources: The main source of Vitamin C are green veggies like broccoli, spinach, and cauliflower. Some different sources are:

  • Green and red peppers
  •  Natural products like kiwi, oranges, grapefruit, strawberries.
  •  Food staples like potatoes and tomatoes.


  • Manages High Blood pressure:  The force exerted by the blood on the walls of vessels is known as blood pressure. Vitamin C removes excess fluid from our body, thereby reducing the volume of blood and overall pressure
  • Prevention of gout: A gout is a form of arthritis where uric acid gets deposited in the joints. A study conducted with 1,387 men found that those who consumed vitamin C had significantly lower blood levels of uric acid thereby lower chances of gout.
  • Support system for Immunity: Vitamin C plays a significant role in building up immunity. It helps to stimulate both the production and function of white blood cells, thereby, helping the body fight infection.


Vitamin D is a fat-soluble vitamin that manages the level of calcium and phosphate in the body. It is also important for solid bone, teeth, and muscle health.

Daily Requirement:  The suggested day by day intake of Vitamin D for adult is 10–20 micrograms (mcg). In spite of the fact that the deficiency is rare in India because of adequate daylight, lack of Vitamin D can cause soft and fragile bones.

Sources: This Vitamin is created by our skin from daylight however can likewise be found in some food.

Vitamin D can likewise be normally found in

  • Sleek fish (like Salmon, Sardines, Tuna)
  • Red meat.
  • Egg yolks.
  • Soya items.


  • Decreases incidence of stroke: Strokes are one of the leading causes of death in men. Since blood pressure is controlled by the action of vitamin D, the chances of a stroke are also greatly reduced. Moreover, vitamin D also helps in weight loss further decreasing the risk of heart diseases.
  • Improved testosterone levels: Testosterone is the male hormone responsible for primary and secondary reproductive traits. It controls everything from the coarseness of voice, facial hair growth, and even sex drive. Vitamin D helps in the regulation of testosterone levels in the blood.


About 96% of the weight of the human body is composed of these four minerals – oxygen, hydrogen, carbon, and nitrogen. However, there are small traces of other important minerals found in the body. Some of those are:


At whatever point you add salt to your food, you are indeed, including sodium. Most of Indians meet their sodium needs as a component of their day by day diet. Nonetheless, overabundance admission of sodium may cause hypertension.

Daily Requirement: The maximum suggested daily intake of sodium for adults by WHO is 5 g for every day. In any case, it is noticed that sodium consumption in India is around 11 g for every day.


Calcium is an essential mineral to help build stronger bones, healthier teeth, and reduce muscle damage. 

Daily requirement:  The recommended daily intake of calcium for young adults is 1,000 milligrams (mg). In the case of men over 70 years of age, it is increased to 1,200 mg. 

Sources: The main source of calcium is dairy products like milk, cheese, yogurt, etc. It is also found in: 

  • Leafy veggies, such as broccoli, cabbage, okra.
  • Tofu 
  • Soybean
  • Oats.


Iron supports the transportation of oxygen-rich blood from our lungs to the rest of our body. It helps in the formation of hemoglobin, which fills in as an oxygen-transporter all through the body.

Daily Requirements:  Since men don’t menstruate, it is a typical confusion that their body requests for iron are lower than ladies. Actually, the suggested every day intake of iron for adult males is 19.3–20.5 mg while for females, it is 17.0–18.9 mg.

Sources: Iron is found in tremendous amounts in animal product, particularly red meat like beef. There are likewise optional sources like:

  • Fish and salmon
  • Eggs.
  •  Beans.
  • Baked potato.
  •  Entire grains like wheat or oats.


Potassium regulates fluid balance, improves muscle contractions, and makes sure the nervous system is working properly. A potassium-rich diet reduces the chances of getting a stroke and also prevents kidney stones.

Daily requirement: The recommended daily intake of potassium for adults is 4,700 milligrams (mg).

Sources: Bananas are a popular and inexpensive source of potassium. Other sources include:

  • Daily staples like tomatoes and potatoes.
  • Green veggies like spinach and broccoli.
  • Sour fruits, like oranges, lemons.
  • Beans and lentils.


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