Vitamins and minerals play a vital role in supporting overall health and bodily function.
While basic nutritional needs such as proteins, fats, carbohydrates, and hydration apply to everyone, the specific nutrient requirements can vary between individuals.
Though many nutritional needs are similar for both men and women, differences arise as the body ages and goes through various life stages. While much focus is placed on the nutritional needs of women, particularly during childbearing years and menopause, men also experience changes over time.
As men age, understanding their specific nutritional needs becomes increasingly important to support their overall well-being and ensure those needs are consistently met.
Prioritizing Your Health
We often take our youthful vitality for granted, but the choices we make today have a direct impact on how we age and how comfortably we live in the years to come.
Regardless of your age, it’s never too early to focus on your long-term health.
By prioritizing your health every day, you are making an investment in your future well-being. Maintaining good health, mobility, and vitality are the benefits of consistently caring for your body.
When you reach your 40s, 50s, 60s, and beyond, you’ll be grateful for the steps you took to prioritize your health today.
Nutrition and Health
Long-term well-being starts with a balanced diet. While late-night indulgences may seem fine in your 20s, as you age into your 30s and 40s, your body may not be as resilient. It’s helpful to remember that food is fuel, so it’s important to focus on providing essential nutrients at every meal and at every stage of life.
According to a 2017 study by the National Health and Nutrition Examination Survey (NHANES), up to one in three American men are considered overweight. The study also found that men (34%) are more likely to be overweight or obese compared to women (27.5%) as they age.
Carrying excess weight can bring additional health challenges, making it even more important to prioritize nutrition from an early age.
For men, carrying excess weight can negatively affect hormone levels, sexual health, and prostate function. Research published by Harvard Health Publishing links obesity to lower testosterone levels, an increased risk of erectile dysfunction, and a higher likelihood of kidney stones and prostate health concerns.
There are also behavioral health dynamics specific to men. According to the Office of Disease Prevention and Health Promotion, men are more likely to engage in behaviors such as:
- Smoking
- Drinking alcohol in excess
- Making unhealthy or risky choices
- Delaying routine checkups and medical care
Male Biology and Nutrition
Considering the unique social and biological factors affecting male health, it’s important to recognize key nutritional needs.
Throughout all stages of life, men have specific nutritional requirements that should be met through diet or supplementation.
Making sure you meet the daily recommendations for essential nutrients is crucial for supporting long-term health and well-being.
5 Essential Nutrients Every Man Needs
Vitamin B12
Vitamin B12 plays a role in supporting various bodily functions, including the production of proteins, lipids, and certain hormones.
Adequate levels of vitamin B12 contribute to the formation of myelin, a substance that insulates nerve fibers and supports normal cell function. It is also involved in DNA synthesis and the production of red blood cells.
As individuals age, the body’s ability to absorb vitamin B12 may decrease due to reduced production of intrinsic factor, a protein needed for B12 absorption.
How to Get Vitamin B12: Through your diet, you can get it by consuming red meat, poultry, fish, and shellfish. You can also eat fortified breakfast cereals and consume low-fat milk, yogurt, cheese, and eggs. Vitamin B12 supplements may also be helpful in boosting your daily dose of this essential nutrient.
Collagen
Collagen is a structural protein that is commonly known for supporting hair, skin, and nails, but it also plays an important role in the health of bones, joints, and muscles.
How to Get Collagen: The body’s natural collagen production decreases with age, typically starting around the age of 35.
Collagen supplements can help provide additional sources of this protein. Multi Collagen supplements offer collagen from a variety of sources, including beef, chicken, and fish.
Vitamin D
Vitamin D is crucial for maintaining healthy testosterone levels as men age. Testosterone plays a significant role in overall health, including heart health, memory, and brain function. Low levels of vitamin D in men may be linked to conditions such as sleep issues, decreased metabolism, low libido, and fatigue.
Emerging research suggests that inadequate levels of vitamin D could be associated with reduced testosterone. This vitamin also supports bone and joint strength, which is especially important for aging men who may be at higher risk for conditions like osteoporosis.
How to Get Vitamin D: You can get vitamin D by eating foods like salmon, swordfish, and tuna. However, the most effective way to obtain vitamin D is through safe sun exposure, as sunlight triggers your skin to produce its own vitamin D.
For individuals with difficulty absorbing vitamin D, such as those with lactose intolerance, milk allergies, or darker skin tones, supplementing with vitamin D may be beneficial. Yale Medicine recommends considering vitamin D supplements to ensure adequate intake.
Vitamin C
Vitamin C plays several important roles in supporting overall health. It aids in the production of collagen, which is the tissue that connects muscles and bones. Additionally, it helps heal cuts, strengthens capillary walls to prevent bruising, and supports the creation of antibodies, which is why it’s commonly associated with immune health.
Vitamin C is also a potent antioxidant, helping to neutralize free radicals in the body.
How to Get Vitamin C: Getting enough vitamin C can be easy and delicious. Oranges are a well-known source, and eating one a day will provide a good amount of your daily needs. You can also enjoy one cup of strawberries or half a cup of red peppers to meet your vitamin C requirement.
Other sources of vitamin C include cruciferous vegetables like broccoli and Brussels sprouts, as well as eating potatoes with the skin on. If you enjoy smoothies, adding a daily dose of Liposomal Vitamin C is a simple way to supplement your intake.
Age is Just A Number!
It’s easy for health to take a backseat in our busy lives, but it’s important to prioritize it.
Seeing active individuals, like an 80-year-old playing golf with younger people or retirees running marathons, reminds us how crucial long-term health is.
No matter how you’re meeting your daily nutritional needs, consistency is key.
By taking care of your body now, you’ll be grateful for it later, whether you’re enjoying the view from a kayak in Alaska or reaching the summit of a mountain in Colorado.
When your body is healthy, age truly becomes just a number!
FAQ
Men require a variety of essential nutrients, including vitamins B12, D, C, zinc, and collagen, to support their overall health, energy, and vitality.
As men age, their nutrient requirements shift. For example, vitamin B12 absorption decreases, and collagen production slows, necessitating adjustments in diet or supplementation.
Men can get vitamin B12 from animal products like red meat, poultry, fish, shellfish, and fortified cereals, or through B12 supplements.
Yes, collagen is essential for men as it supports joint, bone, and muscle health, helping to reduce inflammation and aid muscle recovery, especially as they age.
Vitamin D is crucial for maintaining testosterone levels, bone strength, immune function, and reducing fatigue. It can be absorbed through sunlight or dietary sources like fatty fish.
Zinc is vital for immune function, protein production, and maintaining healthy testosterone levels. It also plays a role in fertility and overall male vitality.
Sources:
- Public Health News: FDA, NIH, CDC, and Health and Human Services. (2005). Obesity Management, 1(1), 32–35. https://doi.org/10.1089/obe.2005.1.32
- Harvard Health. (2011, March 1). Obesity: Unhealthy and unmanly. https://www.health.harvard.edu/mens-health/obesity-unhealthy-and-unmanly
- Men: Take Charge of Your Health – MyHealthfinder | health.gov. (2019, July 1). Https://Health.Gov/. https://health.gov/myhealthfinder/topics/doctor-visits/regular-checkups/men-take-charge-your-health#panel-1
- Kr, S. (2015, October 3). Vitamin B12 deficiency may lead to major neurological problems. The Economic Times. https://economictimes.indiatimes.com/magazines/panache/vitamin-b12-deficiency-may-lead-to-major-neurological-problems/articleshow/49201473.cms?from=mdr
- Cross, J. (2006). MEDLINE, PubMed, PubMed Central, and the NLM. Editors’ Bulletin, 2(1), 1–5. https://doi.org/10.1080/17521740701702115
- Clifford T, Ventress M, Allerton DM, Stansfield S, Tang JCY, Fraser WD, Vanhoecke B, Prawitt J, Stevenson E. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids. 2019 Apr;51(4):691-704. doi: 10.1007/s00726-019-02706-5. Epub 2019 Feb 19. PMID: 30783776.
- Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
- Moriarty, C. (2018, March 15). Vitamin D Myths ’D’-bunked. Yale Medicine. https://www.yalemedicine.org/news/vitamin-d-myths-debunked
- Case-Lo, C. (2020, July 24). The Link Between Zinc and Erectile Dysfunction. Healthline. https://www.healthline.com/health/erectile-dysfunction/zinc#zinc-deficiency-and-erectile-dysfunction
