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5 Vitamins and Minerals Men Should Definitely Add In Their Diet

Vitamins and minerals are necessary for your overall health. They carry out several essential roles in your body — from producing energy to ensuring the proper function of bodily systems.

Now, according to the US Center for Disease Control — American men put away a whopping 2475 calories per day on an average, which is supposedly good enough to support great health.

However, due to genetics, location, food availability, and lifestyle, every man has distinctive nutritional needs. Other factors too determine what nutritional supplementation a man might need — such as family history, activity level, and stress levels. Besides, aspects such as alcohol intake, caffeine consumption, and even travel can play a notable role.

Thus, not getting enough of certain nutrients can negatively impact your health and even result in chronic diseases.

So, following is a list of vitamins and supplements that are an absolute essential for men:

(1) VITAMIN D: A Significant Factor In Boosting Testosterone Levels.

Testosterone is responsible for primary and secondary reproductive traits in males. It impacts everything — the coarseness of voice, facial hair growth, and even sex drive. Middle-aged and older males observe their testosterone levels decrease by 0.4% to 1.6% per year. And a low testosterone level is associated with low libido and poor health issues. It can lead to the development of 'Metabolic Syndrome' ( a cluster of conditions that occur together — increasing your risk of heart disease, stroke, and type 2 diabetes), sleep apnea, and fatigue.

Maintaining proper vitamin D levels is, hence, vital for men. It can help in boosting their testosterone level.

Sources: Vitamin D is produced by our skin from sunlight but can also be commonly found in the following foods:

(2) Vitamin B12: Responsible For The Production And Development Of Sperm.

Vitamin B12 or cobalamin increases the production of red blood cells in our body. This water-soluble vitamin protects against cardiovascular diseases like heart attack and stroke by reducing high levels of homocysteine (an amino acid) in the blood. It promotes the fabrication of DNA structure and ensures the proper functioning of our nervous system. Vitamin B12 balances the stress hormones and helps in reducing symptoms of depression too. 

Not solely that, vitamin B12 deficiency can lead to memory loss, especially in older men. Low levels of B12 can severely affect sperm count as well. Several research studies have also proved that there is a link between plasma concentration of vitamin B12 and infertility in men. 

Therefore, it becomes essential for men to include vitamin B12 in their diet.

Sources: Animal products like meat and fish are the main source of vitamin B12. You can also derive vitamin B12 from:

*Note: If you are a vegetarian or vegan, you may want to consider taking a vitamin B supplement.

(3) BORON: Contributes To Healthy Sexual Function.

Boron is a trace mineral, found in large quantities in the deposits of the earth.

This natural ingredient plays a key role in adjusting the body’s production of testosterone and estradiol (a type of estrogen). Not solely that, boron-enriched diets support prostate health as well.

As per a research study, consuming a 6-mg dose of boron for just a week can yield the following benefits. It:

Also, if you have been suffering from erectile dysfunction and the source of your ED is low testosterone levels or other hormone-related causes, you may find some success in consuming boron. 

Thus, do add Boron to your diet.

Sources: Boron is mostly found in foods such as raisins, almonds, prunes, dried apricots, avocados, and chickpeas. 

(4) SAW PALMETTO EXTRACT: Improves Prostate Health.

Saw palmetto is a shrub tree with dark red berries. Now, as per researches, the extract of the saw palmetto has proven to support prostate health. It blocks the spread and growth of prostate cancer cells by deactivating specific receptors involved in cancer development. It can also balance hormone levels, prevent hair loss, and cure urinary tract issues in men. Not only that, Saw palmetto has long been used as a traditional medicine to boost and regulate testosterone levels (which eventually impacts several variables — including body composition, sex drive, mood, and cognition).

Therefore, do ensure to include Boron in your diet.

Sources: Saw palmetto is available in capsule, soft gel, and tablet form and can be taken in doses of 320 mg per day. 

(5) MAGNESIUM: Supports Cardiovascular Health.

Heart disease is the number one reason for death amongst men in the United States. And magnesium can significantly reduce the risk of cardiovascular disease. However, according to the USDA, 57% of the US population does not meet the recommended daily intake of magnesium.

Not to forget, magnesium also helps in:

Thus, magnesium is critical for your overall health. Make certain to consume it on a regular basis.

Sources: Pumpkin and chia seeds, spinach, almonds, black beans, cashews, peanuts, soymilk are all rich in magnesium.


A varied diet — rich in nutrient-dense foods can surely help you in maintaining good health. Quality sleep, physical activity, weight management, and consumption of important vitamins and minerals can, indeed, help you in sustaining a healthy lifestyle.

And if you have any doubts about how you can achieve the same, you must, without a doubt, contact Dr. Sanul Corrielus. He can help you in cultivating healthy lifestyle practices as per your respective issues and problems.

*Note: The vitamins and minerals mentioned above shall be consumed as per what your Doctor or nutritionist has recommended you to have. Also, the results of the consumption of the aforementioned vitamins and minerals can differ, as per your habits and family history.

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