10 important vitamins for men’s health

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Vitamins play an important role in nutrition and body development. Healthy foods contain lots of vitamins and nutrients. It is true that people just do not get enough vitamins from their daily diet.

According to the latest data, men should consume 350% more vegetables and 150% more fruit than they do now.


1. Overview
2. Types of vitamins
3. Vitamin D
4. Vitamin K
5. Vitamin C
6. Vitamin B12
7. Niacin (B3)
8. Vitamin A
9. Vitamin E
10. Riboflavin (B2)
11. Folic acid (B9)
12. Vitamin B6
13. Testosterone
14. Drugs to stimulate sexual function

Types of vitamins

There are two types of vitamins: fat-soluble and water-soluble. Absorption occurs when they reach the small intestine. Water soluble vitamins are transported actively for absorption, which means that molecules found in the intestines lead them into the intestine from where they can enter into the bloodstream. Since they dissolve in water, vitamins are eliminated from the body daily.

As the name suggests, fat-soluble vitamins are dissolved in fat. This happens with gall bladder’s help, that the digestion of fats in the liver and small intestine. After they are broken, vitamins are absorbed into the intestinal wall and will be stored by the body until needed.

Whether you choose water-soluble vitamins and fat soluble vitamins, is important not to overdo it, because high doses can cause serious medical problems.

Nutritional needs differ from men to women. Men need certain vitamins in higher amounts than women and women need other more than men.

Vitamin D

Vitamin D is often referred to as the sunshine vitamin because the body produces this vitamin after being exposed to the sun. The main purpose of vitamin D is to balance the calcium, but researchers still looking for ways to find additional benefits of vitamin D for the body.

Much of the population of the planet suffers from lack of vitamin D. This deficiency can lead to major problems such as obesity, diabetes, hypertension, myocardial infarction, stroke and muscle weakness.

Men who do not exercise outdoors will have difficulty acquiring sufficient amount of vitamin D from food only. The only reliable dietary sources of vitamin D are fatty fish, egg yolks, milk and fortified cereals.

Fortunately, access to consumption of vitamin D is quite simple, so make sure you have some daily recommended dose of this vitamin.

Because there is a close relationship between vitamin D and calcium accumulation in the body, large doses of vitamin D can lead to high levels of calcium present in blood, which causes kidney stones, vomiting and muscle weakness.

Vitamin K

Like Vitamin D, vitamin K has been recently reached the attention of researchers. This vitamin is a protein that helps rebuild bone. Vitamin K is known as protective against certain cancers and fractures.

Vitamin K plays an important role in maintaining vascular health by contributing to prevent the accumulation of calcium along the walls of blood vessels.

Food sources of vitamin K are broccoli, green leafy vegetables and fermented soy cheese. If these products are not an option for you, then are recommended supplements of vitamin K.

Vitamin C

Vitamin C is probably the most famous vitamin of all. It is often used during cold and flu and is often found with multiple labels on packaged foods on the market.

Vitamin C has been used since the past, especially as a treatment for scurvy. This vitamin is not only an effective antioxidant but is also beneficial for muscles, bones, skin, gums, tendons, ligaments and membranes cell health.

Vitamin C is especially important for people who do exercise regularly, and for those who have problems with bone strength and gum health. It is true that vitamin C can reduce the severity of symptoms of colds and flu and is helpful to maintain a strong immune system.

Unlike vitamins aforementioned, this vitamin can be found in many foods composition – especially fruits and vegetables. Supplementation is still recommended during cold and flu; the overdose is rare.

Vitamin B12

Vitamin B12 isn’t the most popular vitamin, but it should not do it less important. In fact, is essential to normal nerve activity. Deficiency can lead to anemia – low number of red blood cells. It is also part of the B complex of vitamins, essential to metabolism and body energy.

B12 is found in abundance in meat, particularly salmon and tuna, but as well in eggs and cheese. There are very few resources of B12 among vegetables, so vegetarians can be prone to vitamin B12 deficiency.

Vitamin B12 deficiency from the body, can lead to fatigue and breathing difficulties. Men who have regular training should be more careful to ensure sufficient amount of vitamin B12. Vitamin B12 is another important and an essential element of a good diet.

Niacin (B3)

Vitamin B3, also known as niacin, is particularly important to men’s health. This is found in healthy foods that are often avoided, such as wheat, almonds and seeds.

It is important not to avoid intake of this vitamin that is designed to increase the body’s energy. The power of niacin is closely linked to lower blood cholesterol.

Reducing blood cholesterol leads to a low risk of suffering a stroke, heart attack or cardiovascular disease. Vitamin B3 reduces the risk of skin problems, because the B vitamins help maintain healthy skin, hair, eyes and especially the liver.

Regular consumption of protein foods, especially wheat, should help to obtain sufficient quantity of niacin. However, if you avoid the intake of whole grains and almonds, consider supplementing your diet with supplements of vitamin B3.

Note: however, the niacin exaggeration can cause excess redness, rashes and even liver damage.

Vitamin A

Vitamin A is very important if you don’t want to have vision problems. The good vision during the day or night, has been linked to intake of this vitamin. You can get a good daily dose of vitamin A by eating animal liver, eggs or cow milk.

Vegetables rich in beta-carotene provide significant amounts of vitamin A. These foods include carrots, apricots, spinach and cabbage. Supplementation of Vitamin A is rarely a problem because the body has a high tolerance to vitamin A.

Men who have vision problems may find the vitamin A consumption extremely useful in maintaining the proper vision in years to come.

Vitamin E

Vitamin E is probably the least understood vitamin from this list. It is important to maintain a balance, especially for fat soluble vitamins such as vitamin E, which remain in your body. Since it is found in many foods, is essential to take into account the intake of vitamin E.

Vitamin E is a good antioxidant for the body, protecting it against heart disease and cancer. It is also used in creams or oils to be applied to the skin to prevent signs of aging, and as a treatment for sunburn. The best sources of vitamin E are whole grains, nuts and seeds.

Supplementation is permitted, but the recommended method is to self-assure the intake of vitamin E from food. Vitamin E is an important part of a healthy diet, and should be consumed by the supplying sources whenever possible.

Riboflavin (B2)

Riboflavin is sometimes called the energy vitamin. Thus, for active men, this is one of the most important vitamins. As you know, B vitamins work together, but that does not mean one is less important than the other.

Riboflavin and niacin, are essential components of energy production. They act in the direction of stimulating metabolism and are necessary for optimal development of various cellular processes. Riboflavin is found in the same resources as niacin, including almonds and protein, and milk, leafy vegetables, animal liver and yeast.

Because it helps blood circulation, riboflavin is very important for young men who are in the growth or for those who consume large amounts of protein to build muscle.

There is also evidence that it may be beneficial for men who suffer from migraines and tinnitus. Overdoses are rare, because riboflavin is easily absorbed and excreted.

Folic acid (B9)

Vitamin B9 is better known as folic acid. Associated with B12, it increases heart health and is important in the development of healthy red blood cells, but it also helps the nervous system. Folic acid is found in green leafy vegetables, beans and asparagus.

Studies have shown the contribution of folic acid to increase sperm count and sperm, but at the same time, there is a major drawback: B9 supplements may lead to an increased risk of prostate cancer, so it is advisable to absorb folic acid from your daily diet and not through supplements.

Vitamin B6

Vitamin B6 has many roles and work together with other B vitamins, on their own, as well as with other vitamins that deals with almost all body functions.

Vitamin B6 in combination with B12 and folic acid helps reduce levels of homocysteine, an amino acid that increases the risk of stroke, osteoporosis, depression, dementia, macular degeneration and blood vessel disease.

Vitamin promotes good health condition of the brain, cardiovascular system and bones. It may even help improve your overall mind and reduce the risk of developing colon cancer.

For those prone to kidney stones, vitamin B6 works with magnesium to reduce their occurrence. It is easily found in proteins such as beef and chicken, as well as bananas, garbanzo beans, potatoes and fortified cereals.

Supplementation is permitted but it is important to know that overdosing can lead to changes in nerve function. Consult a professional before taking supplements of vitamin B6 over the recommended daily dose.


Testosterone production slows as men get older, and is essential for maintaining muscle mass and strength of a youthful appearance. However, testosterone production can decline by about 1% in men over 40 years. If you fall into this pattern, you can increase testosterone production by certain methods.

Diet and exercise can help stimulate production of testosterone in the body, especially with supplements such as fish oils.

Supplements can also help to reduce stress and help you sleep more – both aspects may increase testosterone production. If you feel tired and weak, if you lose muscular mass, and you are over 40 years (or around that age), try to supplement the body with testosterone for better health.

Drugs to stimulate sexual function

Excepting Viagra and Cialis, there is no magic pill to help during sex, but you can improve sexual health through the use of vitamin supplements for men.

Here is a list that includes potential formulas can be helpful:

- A formula for prostate health with lycopene, acidophilus, saw palmetto, pumpkin and African prunes.

- Colon health, with prunes and prune supplements – you can’t have sex drive if you have colon polyps.

- Amino acids such as arginine for power and vitality – balanced but supplements that can regulate body weight.

- Antioxidants for beautiful skin – you don’t have to be a metrosexual to feel better when your skin look better.

- Zinc – Zinc stimulates immune function and acts as an adjuvant for common problems with sexual function especially when combined with selenium.



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