Men have different nutritional needs than women. While many men can get their nutritional needs met through their daily diet, some men will benefit from taking vitamin and mineral supplements. There are now many vitamin supplements on the market that are designed specifically for men, and these may be a better choice than regular uni-sex vitamins.
Important Vitamins for Men
Vitamin B 3 (Niacin)
Niacin helps regulate the amount of cholesterol in the blood. The recommended daily allowance of niacin for men is 16 mg per day, which is slightly more than women need.
Vitamin B 5 (Pantothenic Acid)
Pantothenic acid supports the adrenal glands, which are responsible for the production of hormones. Men require 6 mg of vitamin B5 per day.
Vitamin B6 is essential for glandular function in males. The recommended daily allowance for men is 2 mg per day.
As you can see, there are many B vitamins that are important for men. Many men can get the recommended amounts of B vitamins from their daily diet, because there are abundant food sources of most of the B vitamins. (An exception is vitamin B12. It is found primarily in meats, eggs, and dairy products. Some men may need to take a B12 supplement, including vegetarians who do not eat any animal products.) Multivitamins also contain B vitamins, so men who take a regular multivitamin probably get enough of the B vitamins.
Some men can benefit from taking a B-complex vitamin, however. A B-complex vitamin contains ample amounts of all of the B vitamins. For instance, extra B vitamins will benefit men with enlarged prostate glands.
Vitamin C performs many important functions. Vitamin C is an antioxidant, which helps protect against damage from free radicals (free radicals are by-products that are created by the transformations of food into energy by our bodies). Vitamin C is also important for the production of collagen, which is protein used to make skin, blood vessels, ligaments, and tendons. It is necessary for wound healing and the repair of teeth and bones.
Men need more vitamin C than women. The recommended daily allowance of vitamin C for men is 90 mg per day. Men who smoke need extra vitamin C, about 125 mg per day. Vitamin C also helps boost sperm count, so men with low sperm count should take extra vitamin C if they are interested in increasing their fertility.
Zinc helps regulate glandular function and promotes a health prostate gland. It is also necessary for the production of sperm. Men require more zinc than women. The recommended daily allowance of zinc for men is 11 mg per day.
Men require less iron in their diet than women. This is because women lose blood during menstruation. The recommended daily allowance of iron for men is just 8 mg per day, while women need more than twice that amount. Too much iron in the diet can lead to a number of health problems, including a higher risk for certain types of cancer and heart disease. For that reason, men should not take an iron supplement unless directed to do so by a physician. A simple blood test can tell you if you need more iron in your diet, so if you are concerned about your iron intake, you can ask your doctor to check it for you.
Quickcare. http://quickcare.org/misc/mens-vitamins.html. Mens Vitamins.
Medline Plus. http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm. Vitamin C.
Alex Vasquez. http://www.menweb.org/alexiron.htm. Iron in Men.
National Institutes of Health. http://ods.od.nih.gov/FactSheets/Zinc.asp. Dietary Supplement Fact Sheet: Zinc.