Have you ever visited a pharmacy and got confused with the right product that offers you your daily dose of vitamins and minerals? Well, you are not alone! Before you find the best supplements for men, you must know which vitamins and minerals are required for men daily and how to consume them in adequate amounts. Before we get to them, we must understand a few terminologies that are often used when it comes to the daily requirement of vitamins and minerals.
Understanding Daily Nutrient Requirements
Most daily nutrient supplement products mention details like RDA, AI, and UL.
RDA or Recommended Dietary Allowance and AI or Adequate Intake are the amounts of nutrients like vitamins and minerals that you need to eat every day to stay healthy and well-nourished. These values differ for each nutrient and with age and gender and of course are different for different countries.
UL or tolerable Upper Intake Level is the maximum amount of vitamins and minerals you can consume in a day without the risk of overdose or side effects.
Daily Vitamins and Minerals For Men in India
Regardless of their age, men must eat a nutritious, well-balanced diet every day. A healthy diet keeps your body functioning optimally and prevents cardiovascular disease, Type 2 diabetes, different types of cancer, and even mental health issues. Your diet also needs to meet your physical activity and requirements while fitting in with your lifestyle.
To do so, you must consume adequate amounts of vitamins and minerals daily. You can get these from your diet as well as from nutrient supplements available. Here are some daily vitamins and minerals that are a must for men in India!
Vitamin A is an essential fat-soluble nutrient needed for the growth and development of the body. It also improves vision, immunity and ensures a healthy reproductive system in both men and women. The recommended daily intake of vitamin A in adult men is 1000 μg/ day. You can get it from milk and eggs, green leafy vegetables, orange-coloured foods like oranges and carrots.
Vitamin D is a powerful fat-soluble vitamin that is synthesized by the body on exposure to the sun. It is needed for reducing inflammation in the body, increasing calcium absorption and strengthening bones and teeth. Vitamin D also plays an important role in spermatogenesis in men, and its deficiency can cause infertility.
Vitamin E is a powerful antioxidant and protects the body from free radical damage. In men, vitamin E plays an important role in preventing sperm damage, an increasingly popular cause of male infertility. Vitamin E protects sperm from oxidative damage.
This fat-soluble vitamin is needed for blood clotting and also regulates blood pressure. The daily recommended intake of vitamin K for adult men is 55 μg/day , and you can get it from foods like broccoli, parsley, spinach and other dark leafy greens. If you are not getting the required amount, consult your doctor.
Vitamin B12 is a water-soluble vitamin and is needed for normal red blood cell formation. IT also helps in DNA structure formation and maintains a healthy nervous system. For adult men, the recommended daily intake of vitamin B12 is 2.5 μg/day. Though foods like dairy, eggs, and meat are good sources of vitamin B12, men can be deficient in the vitamin. Many nutrient supplements contain vitamin B12 to help cover up your deficiency.
Also called ascorbic acid, vitamin C is essential for the body’s wear and tear repair, wound healing, maintaining bone and cartilage and immunity. Adult men require 80 mg of vitamin C per day, and they can get this vitamin by consuming citrus fruits, green vegetables, potatoes, and tomatoes. Vitamin C is also needed for healthy sperm as it protects the sperm DNA from free radical damage.
Men of all ages must eat a nutritional diet and consume adequate amounts of all food groups and nutrients. Many vitamins and minerals are needed for the body’s normal functioning on a daily basis. While you can get these vitamins and minerals from the food you eat, there are many supplements that can help you cover up your intake.
Looking for nutritional supplements for daily use? Check out the vitamin and mineral supplements available on ForMen.health !