What essential vitamins and nutrients do men need?


To ensure that they obtain essential vitamins and nutrients, men are encouraged to consume a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein. However, if they are not getting enough key vitamins and minerals through their diet, the Academy of Nutrition and Dietetics recommends taking a multivitamin. Men have specific nutrient needs, and a good multivitamin for them should contain several key vitamins and minerals. Here are some of the essential nutrients that men require and their recommended daily intake:


Vitamin A: Men should aim to get about 900 micrograms of vitamin A daily, which can be obtained from sources such as cantaloupe, carrots, eggs, and milk.

Vitamin C: Men require 90 milligrams of vitamin C daily, which is commonly found in citrus fruits.

Vitamin D: Men need 15 micrograms of vitamin D daily for bone health. The body can obtain vitamin D from exposure to sunlight, but a supplement may be necessary if men are not getting enough sun.

Calcium: Men need 1,000 milligrams of calcium daily for bone, muscle, and heart health. Sources of calcium include dairy products, leafy greens, and fortified foods.

Magnesium: Men require 420 milligrams of magnesium daily, which can be found in nuts, seeds, and leafy vegetables.

Zinc: Men should aim to consume 11 milligrams of zinc daily, which is necessary for DNA, cell, and tissue production. Meat and fish are good sources of zinc, but vegetarians and vegans may need to take a supplement.

If you are not getting enough of these essential vitamins and minerals in your diet, consider taking a multivitamin to bridge the gap. It is important to choose a multivitamin that you will take regularly, so consider factors such as price, quality, certifications, and vitamin and mineral quantities when selecting a product. Here are some top picks for the best men's multivitamins.

five popular multivitamins for men that you may want to consider based on their nutritional content, customer reviews, and brand reputation:

Optimum Nutrition Opti-Men: This multivitamin is designed specifically for men and contains over 75 active ingredients, including essential vitamins and minerals, amino acids, and botanical extracts.

Garden of Life Vitamin Code Men: This multivitamin is made from raw, whole food ingredients and is designed to support prostate health and energy production in men.

NOW Adam Men's Multivitamin: This multivitamin is formulated to support men's health with essential vitamins, minerals, antioxidants, and other nutrients.

Rainbow Light Men's One Multivitamin: This multivitamin is designed to support men's health and vitality with a blend of essential vitamins, minerals, and herbs.

Centrum Men: This multivitamin is a popular choice for men and contains essential vitamins and minerals to support overall health and wellbeing.


Remember, it's important to consult with a healthcare professional before starting any new supplement regimen to ensure that it is safe and appropriate for you.


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