To maintain health and well-being, everyone needs 13 vitamins, along with a variety of minerals, essential fatty acids and other nutrients. However, men in their twenties need some of these nutrients in different proportions than other segments of the population in order to achieve optimal nutrition. The best possible source of these essential nutrients is through diet as natural foods contain other substances like fiber and phytonutrients that are necessary for good health. However, it can be difficult to obtain optimal amounts of all nutrients through diet alone, so adding some basic supplements to a well-balanced diet can be good nutritional insurance.
Vitamins
Men in their twenties require larger daily doses of several vitamins than do their female counterparts. The daily requirement of vitamin A for men of this age group is 900 mcg, while women require only 700 mcg. Vitamin C requirements are higher for men as well, with recommendations placed at 90 mg as opposed to the 75 mg needed by women. Men who smoke are advised to increase vitamin C intake to 125 mg daily as tobacco smoke inhibits vitamin C absorption. Men also have a higher daily requirement for certain B-complex vitamins, such as thiamine and niacin, with recommended daily allowances of 1.5 mg of thiamine and 16 mg of niacin.
Minerals
Selenium is an important mineral for men in their twenties, with the recommended daily intake set at 55 mg daily. According to Linus Pauling Micronutrient Information Center, selenium helps to protect men against heart disease and certain cancers. Men of this age group need significantly less iron than their female counterparts, just 8 mg daily, which is half the amount necessary for women. Zinc is required by men at doses of 11 mg per day as opposed to the 8 mg required by women. Calcium is very important for men in their twenties as bone density has yet to peak in this age group, making these years prime for building strong bones to prevent osteoporosis. The recommended daily intake for calcium is 1,000 mg daily for adult men between ages 19 and 50.
Essential Fatty Acids
Adequate intake of essential fatty acids is very important for men in their 20s. According to the "American Journal of Clinical Nutrition," a body of evidence has emerged showing the beneficial effects of essential fatty acids in the prevention and management of coronary heart disease, high blood pressure, renal disease, type 2 diabetes, rheumatoid arthritis and chronic obstructive pulmonary disease. Males are at higher risk for developing some of these diseases than females, so ensuring that the recommended daily intake of 1.6 grams of omega-3 fatty acids and 17 grams of omega-6 fatty acids is met is particularly important for men.
Cautions
If using supplements to boost daily nutrition, be sure to adhere to daily recommended intake standards as some vitamins and minerals can be toxic at high dosages. Using fish oil supplements can be a good way to ensure adequate intake of essential fatty acids. However, people who are taking blood thinners or high blood pressure medications should consult a health care professional before using these supplements as interactions are possible.
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