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Multivitamin for Men: Everything You Need to Know

April 02, 2020

Multivitamin for Men: Everything You Need to Know

Did you know that the best way for men to get the vitamins and minerals that their body craves to function at its best is through a healthy diet? Even though this might be the case, over 90% of people around the globe are still not getting the proper nutrients they need through the food they consume. 

You are given one body. One beautiful body with strong legs and powerful arms that can take you to unimaginable heights. Your body is truly magnificent. Working like a smooth operating machine, every single component in your body has a purpose helping you to feel your ultimate best! When your body is not getting the proper nutrients it needs, your body will begin to slow down, showing you subtle signs to help get your diet back on track. 

However, we are human, and life can sometimes get busy making it a challenging task to remember to sit down and eat a healthy meal. Vitamins are a popular choice among many that work to bridge the nutritional gap, helping every man all around the globe to get the essential nutrients they need that are suggested through the Recommended Dietary Allowance.

Have you ever taken a stroll down the vitamin aisle of a pharmacy and quickly wanted to rip your hair out due to the overwhelmingly large amount of options? The health and wellness industry is booming today with what seems like a new supplement coming out daily which can make shopping a bit daunting to say the least. If you are a man looking to improve your health but are unsure as to where to start, then keep reading! We are going to take a dive into daily men's multivitamins and tell you everything that you need to know!

Multivitamins

First, what exactly is a multivitamin? Multivitamins are a combination of many different vitamins that are typically found in foods and other natural sources. They are used to provide vitamins to your body that are not taken in through diet. Some vitamins and other substances include Vitamins a, d, c, vitamin k, vitamin e, lycopene, and omega-3s.  Multivitamins are also used to help those suffering from vitamin deficiencies caused by things like illness, poor nutrition, digestive disorders, and many other conditions, sometimes by including natural probiotics. Multivitamins come in a variety of options including gummies, soft gels, and caplets. If you find it hard to swallow a pill, gummy vitamins are a very popular choice.  You can even find gummy multivitamins and other multivitamins that fit your dietary restrictions, consider your allergens, and preferences including vegan, non-gmo, and gluten-free. 

Where Did Multivitamins Come From?

Believe it or not, but some of the same problems that we face today regarding our health and consuming the right nutrients are some of the same issues that many had as early as the 1900s. 

Due to observing many urban dwellers showing terrible signs of malnutrition, a scientist in the United States named Mr. Carl F Rehnborg began to study the relationship between health and nutrition. He quickly realized that there were many plant-based substances that played a critical role in the human diet. This is what set the lightbulb off in his head beginning his journey to create a plant-based supplement!

In 1927, Rehnborg moved to California where he studied different nutrients and minerals. The more he studied, the more he realized that the average person needed a single yet simple solution to the complex problem of dietary supplementation. After countless years of research, Rehnborg finally came up with the revolutionary idea of combining every needed mineral and essential vitamin into a single product. In 1934, the world's first-ever food multivitamin supplement was born.

Why Are Multivitamins Necessary?

Like we mentioned, the best way for your body to obtain the nutrients it needs to support a healthy lifestyle is through diet. However, men these days live busy lives which can make it a challenge to sit down and enjoy a healthy meal. According to the USDA, men between 31 and 50 years of age need to eat 350% more dark green vegetables and 150% more fruits per day in order to meet the federal dietary guidelines. In fact, other than the meat and beans category, men have deficits in nearly every nutritional food group. 

This is a huge deficit that should not be taken lightly! Vitamins, minerals, and nutrients are essential to your overall health working to keep things like your brain and heart working properly. 

Some of the great benefits found from taking a multivitamin are:

  • Healthy aging – as we age, our nutrition needs tend to increase because it becomes harder for the body to absorb nutrients nature's way (from food alone). Taking a one a day men multivitamin will help offset these deficiencies.
  • Good for heart health – research shows that taking a multivitamin of high quality may help to combat cardiovascular disease! Heart disease is the leading cause of death in men in the US making it a no brainer to include one daily multivitamin into your daily regimen. 
  • Boosts immunity – Vitamin C is a strong antioxidant known for strengthening the immune system. 
  • Healthy hair and skin – Niacin, biotin, and Vitamin C have all shown that they can help patch up thinning hair and provide healthy radiating skin
  • Reduces risk of cancer – A recent study of 14,000 men aged 50 and older found that daily multivitamins significantly reduced the risk of total cancer. 
  • Manages stress – Life can get a little stressful, but vitamins can help! Vitamins play an important role in improving your brain's cognitive function. Healthy doses of B vitamins have been shown to reduce stress and support a healthy mood.

Multivitamin For Men

Back in the day when you wanted to incorporate a multivitamin supplement into your diet, you would head to your local pharmacy and simply grab a bottle – any bottle – that labeled itself as a multivitamin. There was no such thing as gender-specific vitamins.

Men and women have very different bodies with very different needs due to having very different anatomies! Multivitamins may have been around for years, but we are just now beginning to see healthcare and medicine get more personal. 

You may have heard of the Recommended Dietary Allowance or RDA. The RDA are guidelines that have been set forth by the Food and Nutritional Board of the Institute of Medicine of The National Academies. The main purpose of these guidelines is to share with consumers how much of each mineral and vitamin that they need to consume daily to achieve a healthy lifestyle. The RDA guidelines vary by age and gender, simply because men and women require different levels of nutrients – plain and simple! 

There is no such thing as a one size fits all multivitamin anymore and the RDA proves that with different optimum nutrition guidelines per gender, but it is not just the guidelines that differ between men and women; health concerns vary between genders too. 

For example, women tend to lose bone density at a much faster rate than men after age 30 meaning they may benefit from a multivitamin that provides more calcium. Men, on the other hand, are all about muscle function and health and may benefit from a multivitamin that includes L-Glutamine for example. 

Here is what you should look for when searching for a men’s health formula to support optimum health:

Vitamin D

It can be tough to get vitamin D. Many men work inside and do not really get enough exposure to the sun, which is needed for the body to manufacture vitamin D. Most men can benefit from taking 1,000 IU of vitamin D daily. 

  • Research suggests that vitamin D deficiency may increase the risk of colon cancer and one study found that men with low levels of this vitamin were twice as likely to have a heart attack compared to men with normal levels. 
  • Vitamin D becomes more important as you age because it is required to absorb calcium and helps to prevent weak bones and muscles.
  • Too much vitamin D can cause muscle weakness and fatigue, so it is important to take no more than 2000 IU unless instructed by your doctor. 

Vitamin D has many benefits to support men’s health including supporting prostate health. Some of the good nutritional sources for vitamin D include:

  • Salmon
  • Fish oil
  • Milk
  • Cheese
  • Egg yolk
  • Orange juice
  • Yogurt
  • Sardines

Folate 

Also known as folic acid, folate is one of the important B vitamins. Folate may help to protect men from heart disease because it has been shown to prevent the build-up of the amino acid homocysteine which is a substance that your body requires to build protein. However, if it is produced in excess, it can lead to a blood vessel and heart disease. 

  • The recommended daily allowance for folate is 400 micrograms which men can get by eating a few servings of their favorite leafy green vegetables or beans.
  • Folate is okay to be included in your multivitamin, but you should not have to take extra folate dietary supplements unless your homocysteine is low. 

Some of the great whole food sources for folate include:

  • Spinach
  • Lima beans
  • Asparagus
  • Oranges
  • Avocado
  • Strawberries

Vitamin B12

Vitamin B12 is important as it works to boost brain health! Vitamin B12 supports the normal functioning of the nervous system including your memory. Many people who suffer from ailments such as dementia and depression typically have a low serum B12. B12 also can increase your energy levels. 

  • The recommended daily allowance for B12 is 2.4 mcg which is pretty easy to get from your diet! 
  • B12 is used in the formation of red blood cells, nerves and DNA. 
  • Having a vitamin B12 deficiency can lead to weakness, fatigue, constipation, loss of appetite, neurological changes, confusion and difficulty with balance.

Some of the great food sources for B12 are:

  • Salmon
  • Shrimp
  • Beef
  • Chicken
  • Eggs
  • Milk
  • Clams
  • Cheese

Vitamin A

Vitamin A plays an important role to help men maintain good eye health and vision! It is also known as the anti-infective vitamin because it works to support the activities of the immune system.

  • The recommended daily intake of vitamin A is 3,000 IU.
  • Vitamin A is necessary for skin, eye, reproduction and immune health.
  •  This powerful vitamin also works to support your heart, kidneys, lungs and other organs.

Some of the great food sources for vitamin A are:

  • Carrots
  • Spinach
  • Apricots
  • Sweet potatoes
  • Broccoli
  • Eggs
  • Milk 

Vitamin C

Vitamin C is an antioxidant that fights free radicals within your body. It serves a protective role by neutralizing these radicals before they can attack healthy cells. Vitamin C also helps in the formation of cartilage, muscle, blood vessels and collagen. 

  • Not enough vitamin C can lead to anemia and sometimes even scurvy in older men.
  • The recommended daily amount of vitamin C for men is 90 mg per day
  • Vitamin C also aids in healing, cancer prevention, and immune function.

Some of the great food sources for vitamin C are:

  • Oranges
  • Bell peppers
  • Broccoli
  • Brussel sprouts
  • Cabbage 
  • Potatoes
  • Strawberries
  • Lemons
  • Lime
  • Tomatoes

Zinc

Zinc is an important mineral that cells use to metabolize nutrients. It plays a role in cell growth, DNA and protein production and immune function. 

  • Signs of zinc deficiency include infections, hair loss, skin sores, problems with senses of smell and taste and poor wound healing.
  • The best sources of zinc are animal sources because the zinc in plants are not always easy for your body to use
  • The recommended daily amount of zinc is 11 mg per day.

Some of the great food sources for zinc are:

  • Cashews 
  • Chickpeas
  • Almonds
  • Beef
  • Pork 
  • Oysters
  • Fortified cereals

Iodine

The primary function of iodine is to help regulate hormones. It is an essential mineral that works to help control growth, repair damaged cells and support a healthy metabolism. When men do not get enough iodine, they can develop an issue with their thyroid which is responsible for controlling your metabolism making this a very important mineral. 

  • The recommended daily amount of iodine is 150 mcg per day
  • Iodine has also been shown to play an important role in supporting immune health

Some of the great food sources for Iodine are:

  • Seafood
  • Milk 
  • Yogurt
  • Enriched bread products 
  • Iodized table salt

Multivitamins are an amazing way to supplement the vitamins that you are not getting through your diet alone. You can think of a multivitamin as the ultimate mega food! It is so important to stay on top of your health by making sure you are getting the nutrients you need to support your busy lifestyle! When looking for the best multivitamin, make sure you stick with honest and reputable companies that back their products with science like those found from Quality of Life! 



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