Dietary supplements have become popular and many Americans use them. It is believed that there are three to five main vitamins that men should be taking for optimal health. According to an integrative physician in New York City, Frank Lipman: ‘No matter how healthy your diet, there are certain nutrients — magnesium, vitamin D, and omega-3 fatty acids — that most men lack’. Therefore, you might face health problems if your body is deficient in these vitamins.
Numerous vitamin supplements are available and it can be difficult to differentiate between effective, beneficial products and ineffective, harmful ones.
Here is a list of five best vitamins for men which can also be found in natural foods:
Magnesium
Did you know that magnesium is the best food for your brain? Taking 400mg to 450mg of magnesium daily will help to combat muscle cramps and headaches.
Magnesium also helps you maintain a good mood throughout the day. Magnesium can be easily found in natural foods. Trees extract magnesium from the soil through the roots. Seeds planted in the ground absorb significant amounts of magnesium. Sesame seeds, almonds, black beans and raw cashews are rich in magnesium.
Vitamin D
Vitamin D, or the ‘sunshine vitamin’, is very beneficial for both men and women. It lowers the risk of a heart disease and improves your mood. According to Michael Holick, PhD, MD, of Boston University Medical Center, vitamin D also helps fight Alzheimer’s and diabetes.
The best natural source of vitamin D is sunshine. Your body will absorb sufficient vitamin D if you spend 10 to 15 minutes outside in the sun. You can also add vitamin D-rich foods such as fatty fish or fortified dairy foods to your diet for better results.
Zinc
We all know how powerful zinc is. It’s found in almost every cell and helps people fight various diseases. Zinc is found naturally in oysters. Dr David Killilea, of Children’s Hospital Oakland Research Institute, recommends men take 11mg of zinc daily.
Vitamin B12
Vitamin B12 is a factor in the synthesis of neurotransmitters that affect memory, cognition and mood. It is important to know that if you have a vitamin B12 deficiency, even a mild one; you may be at risk of cognitive decline. This vitamin also helps in the formation of red blood cells. If you love eating beef steaks you will be absorbing vitamin B12 naturally.
Choline
Do you know that choline helps lower the risk of pancreatic cancer by one third? Make sure to have 550mg of choline daily to help protect against liver cancer and liver damage. Choline also improves brain function, nerve function and muscle movement.
