Vitamine pentru bărbați – tipuri, beneficii, surse, suplimente

Everyone agrees that men’s and women’s bodies are different. They have different needs and require different levels of nutrients. Moreover, the body’s metabolic and lifestyle requirements change with age. Therefore, vitamins and minerals are an area that must not be ignored. What vitamins should men take?

Vitamins for men – vitamin A

Vitamin A is a fat-soluble nutrient that plays a vital role in the body. It is essential for good vision and skin, and strengthens the immune system. For men, it is also important for another reason, as it prevents prostate cancer and helps maintain a healthy reproductive system. What’s more, the antioxidant properties in vitamin A help to smooth the skin.

Vitamin A deficiency can lead to serious health complications such as blindness. Vitamin A deficiency also increases the severity and risk of dying from infections such as measles and diarrhea. Less serious symptoms of vitamin A deficiency include skin problems such as hyperkeratosis and acne.

Vitamin A sources are green leafy vegetables, broccoli, carrots, mangoes, cheese, salmon, and milk. It is assumed that the daily requirement for vitamin A in the case of men is 900 µg.

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Vitamins for men – vitamin B9

Vitamin B9 also known as folic acid, although very important for women, its presence in the diet is also crucial for men. This is because vitamin B9 is essential for the improvement of sperm quality, which means it plays an extremely important role in fertility. In addition, it improves heart and hair health, and helps with certain mental illnesses such as depression.

Some of the common symptoms of folate deficiency in men are: lack of energy, shortness of breath and feeling faint, pale skin, headaches, palpitations, weight loss and loss of appetite, tinnitus, change in sense of taste, diarrhea, tingling, muscle weakness .

Vitamin B9 can be found in products such as nuts, beans, spinach and asparagus. It is assumed that the daily requirement for vitamin B9 depends on age and in the case of adult men it amounts to 400 µg.

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Vitamins for men – vitamin B12

Vitamin B12 plays a key role in the production of red blood cells, DNA and nerves. If a man’s body does not get enough vitamin B12, neurological problems and blood disorders can develop. In theory, this type of problem should not occur as men tend to consume adequate amounts of vitamin B12 every day, but often have problems with its proper absorption due to medication (medications to lower blood pressure and fight diabetes can interfere with the metabolism of vitamin B12).

Vitamin B12 deficiency, on the other hand, can cause problems with the central nervous system, fatigue, weight loss, and neurological problems such as dementia, memory loss, confusion, and balance problems.

Sources of vitamin B12 are salmon, clams, trout, tuna, beef and lamb, yogurt, and cheese. It is assumed that the daily requirement of vitamin B12 for adult men is 250 µg.

Vitamins for men – vitamin C

Vitamin C, also known as ascorbic acid, is another essential nutrient. Thanks to its antioxidant properties, it protects the body against oxidative stress and supports tissue repair as well as bone growth and repair. It is important for men because it helps with prostate problems, which can cause problems with urination. Vitamin C helps in the synthesis of collagen, which is an antioxidant. Collagen, in turn, helps repair the skin and keeps it supple. In addition, vitamin C helps to stabilize blood pressure and prevent heart problems. It also helps in the absorption of iron and thus helps prevent iron deficiency.

Vitamin C deficiency is rare, but can occur with restricted diets that provide less than 10 mg of this vitamin per day for a month or more. In the case of a serious deficiency of vitamin C, we speak of the so-called scurvy. It can cause fatigue, depressed mood, joint pain, and bleeding gums, and it tends to occur in people who have not consumed enough vitamin C for at least three months. However, the most common symptoms of vitamin C deficiency include weakness, irritability, muscle and joint pain, nosebleeds, blue or red spots on the cuticles, easy bruising, and slow wound healing

Vitamin C is water-soluble and is found in many fruits and vegetables, including oranges, strawberries, kiwi, peppers, broccoli, kale, spinach, and potatoes. It is assumed that the daily requirement for vitamin C in adult men is 100 mg (up to 1000 mg in periods of infection and weakness).

Vitamins for men – vitamin D.

The vitamin is especially important for men as it plays a key role in the production of testosterone, which declines with age. Low testosterone levels, causes fatigue, lowers libido, lowers metabolism and makes us prone to various health problems. Of course, these are not all of the benefits of vitamin D, which also supports heart health and strong bones, reduces the risk of certain cancers and prevents diabetes, which is important for older men. Vitamin D may also play a role in the prevention and treatment of high blood pressure, glucose intolerance and multiple sclerosis.

Vitamin D deficiency manifests itself as bone pain and muscle weakness. Other serious symptoms of deficiency of this nutrient are an increased risk of death from cardiovascular disease, cognitive impairment in the elderly, and cancer

Vitamin D occurs naturally in oily fish (such as sardines or salmon). It can also be consumed by consuming products enriched with it, i.e. milk, dairy products and cereals. Our skin can produce vitamin D itself from sunlight, so we shouldn’t avoid the sun at all costs. It is assumed that the daily requirement for vitamin D ranges from 800 to 2000 IU, depending on age.

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Vitamins for men – vitamin K.

Vitamin K is essential for building and maintaining bones, preventing heart disease, and blood clotting. Vitamin K deficiency is rare in adults, but if we have gut problems, liver disease, or are taking certain prescription medications, we may be at risk.

Deficiency leads to poor blood clotting and bleeding that can occur in areas other than the cut or wound site. Bleeding may also be seen if someone bruises easily, develops small blood clots under their fingernails, or passes a stool that looks dark black (almost like tar) and contains some blood.

Vitamin K is found in green vegetables such as cabbage, broccoli and spinach, as well as in fish and eggs. It is assumed that the daily requirement of vitamin K for adult men is 65 µg.

Potassium for men

Another ingredient that should not be missing in men’s diets is potassium. It affects the health of the circulatory system, bones and metabolism. It can stabilize blood pressure, aid digestion, and prevent muscle spasms, which many men struggle with, especially if they are taking medications for high blood pressure, diabetes, or coronary artery disease.

Potassium deficiency leads to a risk of kidney stones, stroke and hypokalaemia. The latter condition is especially dangerous because in hypokalemia, blood potassium levels are low, leading to muscle cramps, weakness and, in some cases, paralysis. Of course, high potassium is also dangerous to your health as it can cause heart attacks and even death.

Potassium can be found in mushrooms, beans, sweet potatoes, prunes, bananas, avocado, salmon, tuna, beef and milk. The daily potassium requirement for adult males is estimated at 4700 mg.

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Iron for men

Iron is needed by the body to produce hemoglobin. This is important because the hemoglobin in the red blood cells carries oxygen from the lungs to all parts of the body. This is why a lack of iron can cause fatigue, dizziness, pale skin, and headaches. Interestingly, men tend to store more iron in their body than women, which is why iron deficiency is less common in men.

The sources of iron are offal, dark green vegetables, tomatoes, potatoes, nuts, beans, legumes, as well as chocolate. The daily iron requirement for adult men is assumed to be 20 µg.

Bor for men

Another important ingredient in men’s diets is boron. It helps the body produce strong and healthy bones. Its effects on bone health are key to reducing joint problems. It has also been found to help treat osteoarthritis. Muscle tissue also relies on a healthy dose of boron. For men, however, boron plays a key role as it is involved in the production of estradiol and testosterone. It helps you absorb minerals and nutrients, which plays an important role in healthy sexual health.

There is no precise data on the boron deficiency. It is believed that deficiency of this element may affect brain function by reducing mental alertness and impairing executive functions of the brain. Low boron intake also appears to decrease plasma and serum calcium levels and increase serum calcitonin and osteocalcin levels in men and women, which may affect bone mineral density.

Boron can be found in prunes and apricots, raisins, avocados, apples, dried beans, milk and potatoes. The daily requirement of boron for adult men is assumed to be 20 mg.

Omega-3 fatty acids for men

Omega-3 fatty acids lower triglycerides, lower blood pressure and keep the heart beating normal. This aspect is especially important for men over the age of 30 as their heart and health become at risk. What’s more, omega-3 fatty acids also support the work of the brain, preventing diseases such as dementia and memory loss.

Omega-3 fatty acids are also a way to reduce the risk of cardiovascular disease and reduce the likelihood of metabolic syndrome. Omega-3 fatty acids also help reduce inflammation and joint pain, and when combined with calcium and evening primrose oil, they increase bone density and prevent osteoporosis, even in the elderly.

Deficiency of this nutrient in the diet causes problems with the skin, hair and nails (the skin is dry, the hair is brittle, and the nails are thin, flaky and cracking), rash, dandruff, fatigue and trouble sleeping, problems with concentration, joint pain and leg cramps. , allergy symptoms and cardiovascular problems.

Of course, omega-3 fatty acids can be found in most types of fish (e.g. sardines, salmon, tuna and mackerel), but also in linseed, chia seeds, walnuts, kale or vegetable oils (rapeseed oil, linseed oil and oil). soybean). It is assumed that healthy men should consume about 1000 mg of omega-3 fatty acids per day.

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Zinc for men

For men, zinc is also a very important component, which plays a role in cell division and growth, as well as in DNA synthesis. It also supports wound healing and the overall health of the immune system. What’s more, zinc helps to regulate testosterone and another sex hormone, i.e. prolactin, thanks to which zinc has a strong influence on men’s sexual performance.

Zinc deficiency is visible with the naked eye. A man will look sick, which results from the symptoms of deficiency of this element, such as hair loss, loss of the sense of smell and taste, skin discoloration, slow wound healing and frequent infections.

Although zinc can be obtained from plant sources, it will be difficult for the body to use it. Fortunately, zinc can also be found in foods such as beef, oysters and pork. It can also be found in cashews, almonds, and chickpeas. It is assumed that the daily zinc requirement for men should be 11 mg.

Selenium for men

Selenium is another important ingredient for men as it has shown benefits for male fertility both when taken alone and in combination with other nutrients. In one study published in Experimental Techniques in Urology & Nephrology in 2017, infertile men were prescribed 50 micrograms of selenium once a day for three months. As a result, their testosterone levels and sperm count increased, as well as their mobility, vitality and morphology. In studies where infertile men took selenium along with vitamin E, A, or C, overall semen quality increased.

Low selenium levels are associated with cardiovascular disease, rheumatoid arthritis, male infertility, depression and anxiety. Studies have shown that optimal selenium levels can be effective in reducing the incidence of bowel, lung, liver and prostate cancer, making it an extremely beneficial mineral.

Selenium can be found in garlic and Brazil nuts. It is assumed that the daily selenium requirement for men should be 55 µg.

Magnesium for men

Magnesium is one of the most abundant minerals in the human body. From muscle contraction to bone health, it is involved in a variety of processes. It is important for protein synthesis, nerve function, glucose control, and over 300 chemical processes. For men, it is important for several reasons.

First, it supports the production and performance of testosterone. Second, magnesium plays a key role in converting the food we eat into energy and can improve sleep quality by transmitting signals that encourage the brain and muscles to relax. Finally, and third, magnesium is an important nutrient for the heart and can be taken long-term to support healthy heart function. This last point is even more important if we recognize that the incidence of coronary heart disease is higher in men than in women.

Magnesium deficiency can lead to health problems including high blood pressure and heart disease, diabetes, osteoporosis, and migraine headaches. Symptoms of magnesium deficiency include loss of appetite, nausea and vomiting, fatigue, seizures, tingling, muscle spasms, hyperactivity, sleepiness, and abnormal heart rhythms.

Almonds, black beans, nuts, seeds, bananas, and leafy greens can be great sources of magnesium. It is assumed that the daily magnesium requirement for men should be between 400 and 420 mg.

Calcium for men

The ingredient is especially important for older men. The body needs calcium to keep bones and muscles healthy. Not having enough calcium in childhood can lead to osteoporosis later in life, a disease in which bones become weak and break or break easily. Calcium helps manage muscle functions such as relaxation and contraction.

Sometimes the first sign of a calcium deficiency is an unexpected fracture or loss of a tooth. If the calcium deficiency is very severe or severe, you may experience muscle spasm or cramps, tingling or burning sensation around the mouth and fingers, facial spasms and tics, convulsions and tremors (loss of calcium from the bones is called osteopenia when it is mild, and osteoporosis when is heavy). Some other symptoms of calcium deficiency include difficulty swallowing, fainting, irritability, low blood pressure, bowel cramps, pain in the back or hip, and a compression fracture.

Good sources of calcium are low-fat and non-fat dairy products such as milk, yogurt, and cheese. Calcium can also be found in sardines, tofu, soy milk, and leafy vegetables such as kale and kale. It is assumed that the daily calcium requirement for men should be from 800 mg, but it depends on age.

Iodine for men

Iodine in the body is used to regulate hormones, especially thyroid hormones (more specifically the T3 and T4 hormones that help control how efficiently you burn calories). This means that it plays a key role in controlling your metabolism. It also supports the health of the immune system. When the amount of iodine in the body is insufficient, we may develop thyroid problems, which may result in weight gain or unsightly goiter.

Iodine can be obtained from most seafood, seaweed, yogurt, and milk. Iodine can also be obtained from iodized table salt. It is assumed that the daily calcium requirement should be between 150 and 300 µg.

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Vitamins for men – other substances

Although, in fact, creatine is not a vitamin or a mineral, but an amino acid, it is very important for men. It occurs naturally in muscle cells. The job of creatine is to increase the capacity to produce energy, which ultimately increases the rate of muscle growth. Creatine can be found in red meat and seafood. It is assumed that the daily requirement for creatine is only 5g a day, but we may need more of it if we train in strength. Then it will also be easiest to take advantage of creatine supplements.

Another ingredient that may be of interest to men is saw palmetto. It is a type of palm tree from the United States, Europe and Africa. Saw palmetto is commonly used in supplements to improve prostate health, balance hormone levels, and prevent hair loss in men. In addition, it is associated with a number of other benefits, including reduced inflammation and improved urinary function. Saw palmetto fruit extract is an ingredient of many preparations available in stores.

Vitamins for men – multivitamins

While the use of multivitamins seems good when we realize they are not promising, especially when you know that we are not meeting all our body’s nutritional needs through diet alone, research into their effectiveness is mixed. According to the results of a 2017 study published in the Nutrition Journal, there is little chance that multivitamins could harm most healthy people.

A doctor, when diagnosed with a deficiency of a specific nutrient, will usually recommend taking a single vitamin instead of a multivitamin, as the multivitamin will contain additional nutrients that the patient may not need. It should also be remembered that multivitamins are not intended to replace a balanced diet, and are aimed at people who are unable to meet their nutritional needs with a diet alone. The use of a multivitamin is not always necessary.

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