The Independent Pharmacy

What Vitamins & Supplements Should Men Take Daily?

Scott McDougall
Scott McDougallMPharmDirector & Registered Manager

Reviewed on 5 Feb 2024

Vitamins and supplements play a major role in supporting and maintaining men's overall health. Key nutrients like vitamin D, folic acid, vitamin A, calcium, vitamin C, magnesium, zinc, and potassium each serve unique yet vital functions in preserving immune strength, bone mineral density, heart health and muscle function.

In particular, vitamin D enhances calcium absorption to support strong bones and teeth, while vitamin C functions as an antioxidant to boost immunity and reduce inflammation tied to chronic disease. Zinc further benefits immune function, reproductive health and protein synthesis for muscle mass, whereas B complex vitamins including folate help form red blood cells that transport oxygen throughout the body.

Multivitamins and supplements can help fill dietary gaps that could otherwise negatively impact energy levels, immunity and longevity. However, certain vitamins and minerals like calcium and potassium have further implications for preserving bone strength and regulating blood pressure - two areas with increasing consequences for men as they age. As experts in the area of men’s health, here at The Independent Pharmacy, we have many supplements that can help with varying health benefits.

Bone Health

Maintaining healthy bones is crucial for men as they age. Besides leading an active lifestyle with weight-bearing exercise, adequate calcium and vitamin D consumption play key roles in preserving bone strength over time.

Importance of calcium and vitamin D for bone strength

Calcium and vitamin D are both integral for building and maintaining strong, resilient bones as well as healthy teeth. Calcium makes up much of our bone composition, while vitamin D improves calcium absorption and supports proper mineralisation for added density.

Vitamin D also benefits neuromuscular function, coordination and balance – all of which help prevent dangerous falls leading to debilitating fractures. Considering vitamin D is predominantly obtained through sunlight exposure, those with limited outdoor activity may require supplementation to meet the body’s needs.

For men over 50 especially, sufficient calcium and vitamin D work synergistically to counteract age-related bone loss that may otherwise cause osteopenia or osteoporosis over time.

Centrum Men 50+ Multivitamin & Mineral Tablets (30)
Centrum Men 50+ Multivitamin & Mineral Tablets (30)
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Recommended daily intake of calcium and vitamin D

The National Institutes of Health (NIH) advises 1,000 milligrams of calcium per day for men aged 19-70 to support bone density and prevent deficiencies tied to fracture risks.

For vitamin D specifically, the NIH sets an RDA of 600 IU daily for adults up to age 70, whereas the Endocrine Society suggests higher doses of 600-800 IU may be optimal for bone health and prevention of loss of bone density.

Regular testing helps determine your body’s specific needs, as vitamin D requirements vary greatly depending on sun exposure, medications and other factors. Discuss optimal doses of both calcium and vitamin D with your doctor.

Benefits of calcium supplements for men

For men who don't obtain enough calcium from dietary sources alone, supplements can help bridge nutritional gaps to maintain bone density over time.

Calcium supports several vital functions beyond building strong bones and teeth. The mineral also enables proper muscle contraction, nerve transmission, blood vessel expansion and secretion of essential hormones.

Considering around 99 percent of the body's calcium stores reside in bones and teeth, adequate intake preserves skeletal structure and strength while preventing fractures among high-risk groups like older men.

The NIH recommends 1,000-1,200 milligrams of supplemental calcium daily for men over 50, modulated based on individual dietary calcium intakes from foods like dairy, leafy greens, fish with edible bones and fortified plant milks.

Potential side effects like constipation may occur with excessive calcium supplementation over 2,500 milligrams per day. Unless a deficiency is present, most men obtain sufficient calcium through food sources rather than relying on tablets alone.

Blood Pressure

Alongside supporting bone health, certain vitamins and minerals also help maintain healthy blood pressure levels - an increasing concern for men as they age. According to the NHS, a staggering 60% of adults over age 65 live with hypertension. Alongside medication, nutrients like potassium prove vital for countering high blood pressure tied to heart risks.

The role of potassium in maintaining healthy blood pressure levels

With the ability to stabilise blood pressure and prevent muscle cramping or spasms, potassium plays an integral role in maintaining healthy circulation. This essential mineral further balances fluids in the body, regulates nerve signals and supports proper muscle and kidney function.

Potassium-rich foods to incorporate into your diet include bananas, sweet potatoes, leafy greens, beans, salmon and yoghurt.

Recommended daily intake of potassium for men

When it comes to potassium, recommended intakes differ slightly based on age and activity level. Generally, for adult men up to age 70, the National Institutes of Health (NIH) advises consuming roughly 3,400 milligrams of potassium per day.

This key mineral helps regulate blood pressure within healthy ranges while promoting proper cardiovascular function. Potassium further supports nerve transmissions, muscle health and fluid balance.

Top food sources high in potassium you can incorporate in your diet include bananas, spinach, broccoli, potatoes, yoghurt, fish and beans. Together, aiming for around 3,400 milligrams from a healthy balanced diet.

Essential Vitamins

Alongside minerals like calcium and potassium, sufficient intake of key vitamins also preserves men’s health in various ways. From immunity to energy levels and beyond, micronutrients serve vital functions that directly impact quality of life and longevity.

Vitamin C: Boosting immune function and reducing the risk of chronic diseases

Known for its abundance in citrus fruits, vitamin C powerfully reinforces immune function while fighting inflammation underlying chronic diseases. This antioxidant protects tissues from oxidative damage enabling proper repair and recovery.

By supporting white blood cell production and activity, vitamin C also safeguards the body against infection-causing pathogens. Older adults especially benefit from daily C to ward off respiratory conditions.

While vitamin C supplements remain popular, strive to obtain this essential nutrient from whole food sources as well, such as red peppers, broccoli, berries, potatoes, tomatoes and fortified fruit juices. For those with low dietary intakes, the NIH recommends 90 milligrams per day for adult men.

Next Steps For The Right Vitamins and Supplements

Prioritising your health and wellbeing can be challenging amidst busy schedules. However, maintaining adequate intake of key vitamins and minerals is crucial for keeping up energy levels, immunity, strength, and longevity as you age.

Speak with your doctor about screening for nutritional deficiencies tied to risks like osteoporosis, heart disease or fatigue based on your lifestyle and family history. Tailored multivitamins, individual supplements, and dietary changes can help address low levels before complications arise.

At The Independent Pharmacy, our experienced pharmacists and medical experts provide personalised guidance on the right vitamins and supplements to preserve your health goals based on individual needs. Get started by contacting us today to enjoy quality products and ongoing assistance to optimal wellness.

Prioritising self-care today powers lasting gains tomorrow. We're here to support your journey towards feeling - and staying - strong in both body and mind.

FAQs

What vitamins should a man take daily?

Men should take key supplements like vitamin D, vitamin C, calcium, zinc, magnesium and B complex daily to support bone strength, heart health, immunity, energy levels and muscle function.

What are the 3 best vitamins to take?

The top 3 vitamins for men are vitamin D to regulate calcium absorption, vitamin C to boost immunity and potassium to maintain healthy blood pressure.

What is the top-rated men’s multivitamin?

Centrum Men 50+ is among the top-rated men's multivitamins for its complete vitamin and mineral profile catering to the health needs those over 50 may face.

Is it good to take a men’s multivitamin?

Yes, men's multivitamins help fill nutritional gaps tied to low energy, poor immunity, muscular issues and loss of bone density or strength over 50 - all disproportionate health risks for ageing men.

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