Essential Vitamins for Males

Vitamins A, B, C, D, and E are essential nutrients for men's health. They catalyze reactions, strengthen body tissues and bones, as well as act as antioxidants. Vitamins prevent diseases and protect our health and well being. Ideally, eating a healthy diet would supply all of these essential nutrients for men's health. Unfortunately, due to fast-paced lifestyles and poor nutritional choices, not all men receive optimal levels of these important vitamins. Luckily, there are many options for supplementation. These include multivitamins, B complex, and other resources for further supplementation. Follow the guidelines below and be sure to get adequate amounts of all your vitamins to promote health and wellness.

Vitamin A

The two forms of vitamin A are the retinols and natural beta carotene. Both are essential to men's health. Most of our vitamin A is stored in the liver where it is ready to be used when the body needs it. This is why large doses of retinols can stress the liver to the point of toxicity. Natural beta carotene, however, is a vitamin A precursor found in yellow and green vegetables. Common sources are egg yolks, animal liver oils, sweet potatoes, carrots, spinach, apricots and winter squash. Vitamin A is essential for strengthening tissues of the skin eyes, and various other membranes in the body. It acts as an antioxidant, maintains healthy teeth, and promotes good vision. The recommended daily allowance of vitamin A is 3,000 IU with the tolerable upper limit set at 10,000 IU for retinols. Beta carotene can be taken by healthy adult males in daily amounts between 10,000 and 25,000 IU.

Vitamin B

The vitamin B family includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6) and cobalamin (B12). This water-soluble group of vitamins is essential for many reactions throughout the body. The B vitamins are needed for metabolizing proteins, fats and especially carbohydrates. Many men supplement with a B complex for the energy boost it can provide. Men deficient in B vitamins will often feel tired and sluggish in the afternoon. Since B vitamins are water-soluble, the body flushes out any extraneous amounts. For this reason we must regularly eat foods high in B to keep our bodies operating at peak performance. Natural sources of vitamin B include potatoes, bananas, beans, turkey, tuna and brewer's yeast.

Vitamin C

Ascorbic acid is more commonly known as vitamin C. It is an important part of the structure of our blood vessels, tendons, ligaments and bones. Vitamin C promotes energy production and it is a potent antioxidant. For this reason, many men supplement with vitamin C to prevent the signs of aging. Youthful skin and healthy gums are just a few beneficial side effects of taking extra vitamin C. The recommended daily allowance for men is a mere 90 mg. However, it is not uncommon for healthy male adults to use in excess of 1 g per day. Smokers and athletes needs much more to combat their higher amounts of free radicals. Natural sources of vitamin C include citrus fruits, broccoli, brussels sprouts, potatoes and liver. Vitamin C must be obtained from our diets because we do not make it in our bodies like many other mammals do.

Vitamin D

Vitamin D is called the "sunshine vitamin" because our bodies make it from cholesterol when we are exposed to the sun. The amount made by sunlight depends on the level of melanin in our skin. Vitamin D acts to increase the absorption of calcium, which is important for aging men who want to prevent osteoporosis. Healthy bones need vitamin D to maintain proper density as we age. Vitamin D also maintains proper immune function and reduces inflammation. Research by Moores Cancer Center at the University of California, San Diego, suggests that supplementing with extra vitamin D may prevent many forms of cancer, due to its antioxidant properties. Make sure to take cholecalciferol or D3, which is the natural form that our bodies make from the sun. Natural sources of vitamin D include fish oils, beef liver, cheese, egg yolks and fortified milk. The recommended daily allowance is between 200 and 600 IU, which is age-dependent. Older men should take higher doses for bone health. The upper limit for vitamin D is established at 2,000 IU for healthy adult men. Do not take any more unless under a doctor's supervision.

Vitamin E

The tocopherols that make up the vitamin E family are important antioxidants in the human body. Vitamin E is essential for proper immune function. Deficiency is rare, but athletes, smokers and professionals with stressful jobs may need more for optimal health. Vitamin E also contributes to cell signaling and regulates gene expression. The recommended daily allowance for adult males is 22.4 IU. Many men supplement with more to receive the antioxidant benefits of vitamin E. The upper tolerable limit is listed as 1,500 IU for adult males. Do not take more unless under a doctor's supervision. Natural sources of vitamin E include wheat germ oil, almonds, sunflower seeds, peanut butter, broccoli, spinach, mango and kiwis.