Vitamins & Minerals For Men

Men are often less likely to look after their well being than women. According to recent studies men are still more likely than women to smoke and drink excessively. This means that the overall health of many men is below optimum levels.

Supplements for men

Many of the vitamins and minerals listed below can be taken as a part of a good multivitamin and mineral supplement. The dosages listed provide a guideline for the levels you should take on a daily basis, especially if you have been neglecting your overall health.

You will probably not find these particular amounts in the actual tablet and you may need to take more than one tablet per day.

Men need to take between 5,000 and 25,000 IUs of vitamin A as beta-carotene.
Vitamin B complex should be taken three times a day at between 10 to 25 mg. Vitamin B3 should be at 10 to 200 mg.
Vitamin C should be at 200 to 600 mg daily.
Vitamin D should be between 200 and 400 IUs taken as ergocalciferal (vitamin D2).
Take 250 mg of fish oil daily.
Vitamin E should be between 200 to 400 IUs daily.
Iodine (obtained in kelp, iodised salt and potassium iodide) is required at 75 to 150 mcg daily.
Zinc, as zinc gluconate or picolinate, should be taken at 10 to 15 mg per day.
Selenium at 50 to 200 mcg daily.
Calcium at 200 to 1,000 mg daily.
Magnesium at 200 to 400 mg daily.
Men suffering from prostate enlargement should take extra vitamin B complex, up to 50 mg daily with 15 to 20 mg of zinc.
Men with reduced sperm count will benefit from extra vitamin C (1,000 mg spread over three doses on a daily basis) and also extra zinc (15 to 20 mg daily).
Men who are athletic will need extra magnesium at 200 mg per day and a good antioxidant preparation.

Attention should also be paid to boosting your immunity (see ...) and dealing with stress (see ...).

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.