YOUR HEALTH
WHAT ARE THE BEST VITAMINS FOR MEN ?
Ally Harper Sumrall , PHARM . D Guest Columnist
Vitamins play an important role in normal metabolism in the human body . The human body cannot synthesize its own vitamins , with the exception of Vitamin D , so these compounds must be ingested through a well-balanced diet or obtained by supplementation . Research continues to be done on this topic to find out specific details on which vitamins we need and how to obtain them . So , which method is more effective and who actually needs to supplement with vitamins ?
Vitamin deficiency is most common among children , adolescents , obese , elderly , and poor populations . For purposes of this discussion , we will focus on men under the age of 50 . A healthy male that falls into this age group should
Sumrall
theoretically not be deficient in any of the needed vitamins . Men typically get the vitamins and minerals they need from their diets . Foods high in needed vitamins and minerals include nuts , seeds , eggs , seafood , fruits , and vegetables . Men who ingest these foods on a regular basis do not need to take additional vitamin supplementations . It is very important to incorporate vitamin rich foods into your diet each day . In addition to being physically active , a balanced diet high in vitamins and minerals can help to prolong healthy aging in men of this age category .
But what about the men who do not eat a balanced diet or are deficient in certain vitamins ?
Men who fall into a category that is considered to be vitamin deficient should then consider taking vitamin supplementations . Supplementation can be done one of two ways : either by taking multivitamins , which consist of several vitamins formulated into one simple dosage form , or by taking individual dosages of a vitamin supplement . Most research today suggests the use of a once daily multivitamin over taking individual doses of each vitamin . This approach is much safer considering some vitamins can actually be harmful if taken in excess amounts or when unneeded . Daily multivitamins are pre-formulated to deliver a safe amount of each vitamin needed and can even be targeted to certain populations and age groups . For example , women of childbearing age need more folic acid than males of the same age , and elderly populations at risk of falls need more Vitamin D supplementation than a younger , more active individual . Multivitamins that are specifically formulated for men target the vitamins men most commonly need and are more likely to be deficient in . Men with vitamin deficiencies typically will need supplementation in vitamins D , E , K , C , A and some minerals including magnesium and iron . Picking a multivitamin formulated specifically for men can help to avoid getting unnecessary vitamin intake or excess levels of needed vitamins . When considering which multivitamin to grab off the shelf , remember to choose one that targets your gender and your age . Most multivitamin formulations are named after the population they were made for . For example , Men ’ s One- A-Day 50 Plus is formulated for men over the age of 50 .
In conclusion , most men in the US who are under the age of 50 , are physically active , and eat a healthy balanced diet including fruits and vegetables do not need to consume extra vitamin supplementation . For men who do need to supplement for their needed vitamins , they should consider a daily multivitamin formulated for men to ensure they get the correct dosage of their needed vitamins . It is always best to consult your doctor when starting new medications / supplements or when you have questions regarding your need for vitamin supplementation .
References : Up To Date : Kathleen M Fairchild , MD , DrPH . Vitamin Supplementation in Disease Prevention . UpToDate , https :// www . uptodate . com / contents / vitamin-supplementation-in-disease-prevention . Published May 21 , 2021 . Accessed April 11 , 2022 .
• Ally Harper Sumrall is a pharmacist with Rush Health Systems .
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