Men have different nutritional needs than women, although it depends on the individual and life stage. For example, a man with high blood pressure and cholesterol levels needs more vitamin C than a pregnant woman, who requires more folic acid. All vitamins are essential, but some are considered more important for men who must deal with specific health issues, such as prostate growth and low sperm counts.
Vitamin C
Although the U.S. Department of Agriculture recommends 90 mg of vitamin C daily for men, proponents of Dr. Linus Pauling's work recommend at least 1,000 mg daily. The Linus Pauling Institute says vitamin C is a powerful antioxidant that enhances immunity, destroys free radicals, protects blood vessels and prevents sperm from clumping together, which increases male fertility rates.
Vitamin B6
Vitamin B6 is important for maintaining energy within the body, but it also reduces prolactin levels in men, which reduces the likelihood of developing an enlarged prostate, as cited in "Human Biochemistry and Disease." Further, vitamin B6 stimulates white blood cell production, which fights infection, and synthesis of neurotransmitters and hormones, which regulate cognitive function, memory and mood.
Vitamin E
Vitamin E is also a powerful antioxidant that can protect sperm cells from oxidative damage, increase sperm quantity and motility, and regulate sex hormones, according to "The Vitamins." The recommended daily allowance for adult males is about 22 IU, although supplemental doses are often between 400 and 800 IU daily.
Vitamin B12
Vitamin B12 is also recommended for sperm health, as deficiencies result in reduced motility and count. Vitamin B12 also regulates sex hormones and enhances cognition and memory, which might help fight the symptoms of Alzheimer's disease, according to "Biochemical, Physiological and Molecular Aspects of Human Nutrition."
Vitamin D
Vitamin D is produced within the skin from sun exposure and is essential for immune function and bone health. Lack of vitamin D can lead to osteomalacia, or soft bones, and contribute to osteoporosis. Supplementing with cholecalciferol, or vitamin D3, is recommended because that is what the body synthesizes. Safe, daily levels range between 200 and 600 IU for men, depending on their age.
Beta-Carotene
Beta-carotene is a pre-cursor to vitamin A and vital for healthy vision, but studies have found it can modulate and potentially slow the growth of prostate cancer, according to a 2000 edition of "The Journal of Nutrition." Healthy males can take between 10,000 and 25,000 IU of beta-carotene daily.
Vitamin B9
Vitamin B9, or folate, is recommended for retaining memories and concentration ability, especially among the elderly. Folate is also needed for amino acid and nucleic acid metabolism, which is a secondary source of energy.
Vitamin A
Vitamin A, another antioxidant, strengthens the tissues of the eyes and promotes healthy vision. The recommended daily allowance of vitamin A is 3,000 IU with the upper limit set at 10,000 IU for retinols.
Vitamin B3
Vitamin B3, or niacin, is a precursor for many enzymes that regulate metabolism within cells. Niacin is also needed for DNA repair and the production of steroids, according to the Linus Pauling Institute.
Vitamin B5
Vitamin B5 is required to make coenzyme-A, which aids energy production and the synthesis of cholesterol and acetylcholine. Vitamin B5 is also used in the catabolism of carbohydrates, fats and protein into glucose, which can be used as energy.
References
- Linus Pauling Institute: Oregon State University: Vitamin C
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "The Vitamins, Third Edition"; Gerald F. Combs; 2007
- "Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
- "The Journal of Nutrition"; ß-Carotene Modulates Human Prostate Cancer Cell Growth and May Undergo Intracellular Metabolism to Retinol; A.W. Williams et al; January 2000
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