5 types of vitamins and minerals good for men
Supplementing with zinc, vitamins A, C, D helps men meet the needs of micronutrients for the body and improve physiological health.
The body has enough vitamins and minerals to help men stay healthy, prevent some common diseases and increase fertility. Here are some vitamins and minerals that men should have every day.
Magnesium
Men over 30 need 420 mmg of magnesium per day. This mineral plays a key role in protein synthesis, blood pressure and blood sugar control, bone health, sleep, and the digestive system.
Magnesium is good for male physiology because it helps increase blood flow to the genitals. Foods high in magnesium are green leafy vegetables, whole grains, nuts, seeds, etc.
Zinc
Zinc is required for sperm production. Reduced semen volume and lower testosterone levels are often due to zinc deficiency.
A 1996 study by Wayne State University (USA) showed a relationship between zinc levels and testosterone. The 40 men, 20-80 years old, participating in the study were divided into two groups. After 20 weeks, in a group of young adults who ate less zinc, testosterone levels dropped by nearly 75 percent. The elderly group ate increased zinc intake and testosterone levels nearly doubled.
Men should consume 11 mmg of zinc per day. Zinc is abundant in beef, pork, lamb and chicken. If you're a vegetarian, you can eat nuts, beans, and whole grains.
Vitamin A
Vitamin A is an important micronutrient for vision, growth, cell division, reproduction, and the immune system. According to research from the University of Wisconsin-Madison (USA), vitamin A is essential for male physiology and sperm formation.
The recommended daily intake of vitamin A for men is 900 mcg. Spinach, dairy products, and liver are high in this vitamin. Food sources rich in beta-carotene such as green leafy vegetables, carrots and cantaloupe are also converted into vitamin A by the body.
Vitamin C
Vitamin C contributes to the protection of sperm DNA against the harmful effects of free radicals, reducing the risk of prostate enlargement. This vitamin can increase sperm count and motility.
A study from the Dubai Medical Center on 13 infertile men found that those who took 1,000 mg of vitamin C twice daily, for two months, increased motility and sperm count by 92%, respectively. 100%. The percentage of deformed sperm decreased by 55%.
Vitamin C is abundant in citrus fruits. The recommended level for men is 90 mg per day.
Vitamin D
Scientists at the Medical University of Graz (Austria) investigated the effects of vitamin D supplementation on testosterone levels in men. 165 men without diabetes participated and were divided into two groups. Results showed that those who took 3,000 IU of vitamin D3 daily for a year increased their testosterone levels by about 25%. Meanwhile, the placebo-only group did not change.
Vitamin D is mainly absorbed by the body from sunlight. Sunbathing is an effective way to supplement vitamin D, especially between 6-9 hours. Men can get vitamin D through a variety of foods, the recommended dosage is 15 mcg per day.