What vitamins do men need? Detailed guidelines for optimal health
Male health is a complex system that requires attention to nutrition and lifestyle. Vitamins play a key role in maintaining performance, energy, reproductive function and overall well -being. The lack of necessary vitamins can lead to various problems, from fatigue and reducing immunity to serious chronic diseases. This article is a detailed guide that reveals the role of the most important vitamins for men, their sources, symptoms of deficiency and recommendations for their replenishment.
1. Vitamin D: sunlight in a tablet
Vitamin D, known as “solar vitamin”, is synthesized in the skin under the influence of ultraviolet rays. However, a modern lifestyle, especially in regions with limited sunlight, often leads to a deficiency of vitamin D.
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The role in the body of a man:
- Bone health: Vitamin D is critical for the absorption of calcium, supporting strong bones and preventing osteoporosis, the risk of which increases with age.
- Immune system: Vitamin D plays an important role in the modulation of the immune system, reducing the risk of infections and autoimmune diseases.
- Muscle function: The disadvantage of vitamin D can lead to muscle weakness and pain, negatively affecting physical activity.
- Testosterone level: Studies show the relationship between the level of vitamin D and the level of testosterone in men. Deficiency can lead to a decrease in libido and problems with fertility.
- Cardiovascular system: Vitamin D helps to maintain healthy blood pressure and reduce the risk of cardiovascular diseases.
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Sources of vitamin D:
- Sunlight: 15-30 minutes of stay in the sun in the middle of the day several times a week can be enough for the synthesis of vitamin D. However, it depends on the season, geographical position and skin color.
- Fat fish: Salmon, tuna, mackerel and cod liver – excellent sources of vitamin D.
- Egg yolks: Contain a small amount of vitamin D.
- Enriched products: Milk, yogurt, cereals and orange juice are often enriched with vitamin D.
- Supplements: Vitamin D3 (cholecalciferol) is the most effective form for admission as an additive.
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Symptoms of vitamin D:
- Fatigue and weakness
- Bone pain and muscles
- Frequent infections
- Depression
- Sleep violation
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Recommendations for taking vitamin D:
- The recommended daily dose (RSD) of vitamin D for adult men is 600 IU (international units).
- People with vitamin D deficiency may require a higher dose that should be discussed with a doctor.
- A blood test for the level of 25 hydroxyvitamin D (25 (OH) D) will help determine the deficiency and choose the optimal dosage.
2. Vitamin C: Powerful antioxidant
Vitamin C, also known as ascorbic acid, is a powerful antioxidant necessary for many functions in the body.
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The role in the body of a man:
- Immune system: Vitamin C stimulates the production and activity of immune cells, protecting the body from infections.
- Antioxidant Protection: Vitamin C neutralizes free radicals, protecting the cells from damage and preventing the development of chronic diseases.
- Skin health: Vitamin C is necessary for the synthesis of collagen, a protein that supports the elasticity and elasticity of the skin.
- Iron assimilation: Vitamin C improves the absorption of iron from plant sources, preventing iron deficiency anemia.
- Heart of heart: Vitamin C helps to reduce blood pressure and cholesterol, reducing the risk of cardiovascular diseases.
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Sources of vitamin C:
- Citrus fruit: Orange, lemons, grapefruit.
- Berries: Strawberries, blueberries, raspberries.
- Vegetables: Pepper (especially red and yellow), broccoli, spinach, tomatoes.
- Kiwi: The rich source of vitamin S.
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Symptoms of vitamin C deficiency:
- Fatigue and weakness
- Weak immune system (frequent infections)
- Slow wound healing
- Bleeding gums
- Dry and peeling skin
- Joint pain
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Recommendations for taking vitamin C:
- Vitamin C RSD for adult men is 90 mg.
- Smoking men may need more vitamin C, as smoking reduces its level in the body.
- Vitamin C is a water -soluble vitamin, so excess is excreted from the body in the urine.
3. Vitamin E: Cell protection from aging
Vitamin E is a group of fat -soluble antioxidants that play an important role in protecting cells from damage caused by free radicals.
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The role in the body of a man:
- Antioxidant Protection: Vitamin E protects cells from damage caused by free radicals, preventing the development of chronic diseases and slowing down the aging process.
- Heart of heart: Vitamin E helps to reduce cholesterol levels and prevents the formation of blood clots, reducing the risk of cardiovascular diseases.
- Immune system: Vitamin E strengthens the immune system, improving the reaction to infection.
- Skin health: Vitamin E helps maintain skin health, moisturizing it and protecting it from ultraviolet radiation.
- Reproductive function: Vitamin E plays a role in maintaining a healthy reproductive function in men.
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Sources of vitamin E:
- Vegetable oils: Sunflower, olive, soy oil.
- Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
- Green sheet vegetables: Spinach, broccoli.
- Avocado: A good source of vitamin E.
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Symptoms of vitamin E deficiency:
- Muscle weakness
- Vision of vision
- Loss of coordination
- Weakening of the immune system
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Recommendations for the reception of vitamin E:
- Vitamin E RSD for adult men is 15 mg.
- Vitamin E is a fat -soluble vitamin, therefore it is better absorbed when consumed with fats.
- When taking vitamin E additives, consult a doctor, since high doses can be unsafe.
4. B vitamins B: Energy and nervous system
B vitamins are a complex of water -soluble vitamins that play an important role in energy exchange, the work of the nervous system and the health of the blood.
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The role in the body of a man:
- B1 (TIAMIN): It is necessary for converting carbohydrates into energy and maintaining the functioning of the nervous system.
- B2 (riboflavin): Participates in the energy exchange and maintenance of skin and vision.
- B3 (Niacin): It is important for energy exchange, skin and nervous system health, as well as for reducing cholesterol.
- B5 (pantotenic acid): Participates in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of hormones.
- B6 (Pyridoxin): Amino acids, the formation of red blood cells and maintaining the functioning of the nervous system are necessary for the metabolism.
- B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins, and is also important for the health of the skin, hair and nails.
- B9 (folic acid): It is necessary for the formation of new cells, especially red blood cells, and maintaining the health of the nervous system.
- B12 (Cobalaamin): It is necessary for the formation of red blood cells, maintaining the functioning of the nervous system and the synthesis of DNA.
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Sources of B vitamins B:
- B1: Pork, whole grain products, legumes.
- B2: Dairy products, eggs, meat, green leafy vegetables.
- B3: Meat, fish, poultry, peanuts, mushrooms.
- B5: Meat, eggs, dairy products, vegetables, mushrooms.
- B6: Meat, fish, poultry, bananas, potatoes, avocados.
- B7: Eggs, liver, nuts, seeds, yeast.
- B9: Green leafy vegetables, legumes, citrus fruits.
- B12: Meat, fish, poultry, eggs, dairy products (vitamin B12 is found only in animal products).
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Symptoms of deficiency of B vitamins B:
- Fatigue and weakness
- Irritability
- Depression
- Problems with memory and concentration
- Skin rashes
- Anemia (deficiency B12 or B9)
- Numbness and tingling in the limbs (deficiency B12)
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Recommendations for receiving B vitamins B:
- RSD of B vitamins varies depending on vitamin.
- Most people get enough group B vitamins from a balanced diet.
- Vegetarians and vegans should pay special attention to the consumption of vitamin B12, since it is found only in animal products.
- When taking B vitamins, the recommended dosages should be observed and consult a doctor.
5. Vitamin A: Vision and immunity
Vitamin A is a fat -soluble vitamin necessary for vision, immune system, skin health and mucous membranes.
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The role in the body of a man:
- Vision: Vitamin A is necessary for the normal functioning of the retina and maintaining good vision in the dark.
- Immune system: Vitamin A strengthens the immune system, improving the reaction to infection.
- Skin health: Vitamin A helps maintain skin health, preventing dryness and peeling.
- Reproductive function: Vitamin A plays a role in maintaining a healthy reproductive function in men.
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Sources of vitamin A:
- Retinol (vitamin A of animal origin): Liver, eggs, dairy products.
- Carotinoids (predecessors of vitamin A): Carrots, pumpkin, sweet potatoes, spinach, broccoli.
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Symptoms of vitamin A deficiency:
- Dry eyes
- Vision of vision in the dark (chicken blindness)
- Dry and peeling skin
- Frequent infections
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Recommendations for the reception of vitamin A:
- Vitamin A RSD for adult men is 900 mcg.
- It is important not to exceed the recommended dosage of vitamin A, since the excess can be toxic.
- Carotinoids are safe even in large quantities, since the body converts them into vitamin and only in the required amount.
6. Vitamin K: blood coagulation and bone health
Vitamin K is a fat -soluble vitamin necessary for blood coagulation and maintaining bone health.
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The role in the body of a man:
- Blood coagulation: Vitamin K is necessary for the synthesis of blood coagulation factors, preventing bleeding.
- Bone health: Vitamin K helps maintain strong bones and prevents osteoporosis.
- Heart of heart: Vitamin K can play a role in preventing calcium deposition in the arteries, reducing the risk of cardiovascular diseases.
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Sources of vitamin K:
- Green sheet vegetables: Spinach, broccoli, cabbage.
- Vegetable oils: Soy, olive, rapeseed oil.
- Intestinal microflora: Vitamin K is also synthesized by bacteria in the intestines.
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Symptoms of vitamin K deficiency:
- Bleeding
- Easy bruises
- Weak bones
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Recommendations for taking vitamin K:
- Vitamin K RSD for adult men is 120 μg.
- Most people get enough vitamin K from a balanced diet.
- People taking anticoagulants (blood thinning) should consult a doctor about the consumption of vitamin K.
In conclusion:
Proper nutrition, including a variety of sources of vitamins, is the basis for maintaining the optimal health of men. Regular consultations with a doctor and testing can help identify a deficiency of vitamins and choose an individual vitamin support program. Remember that vitamins are important, but not the only elements of a healthy lifestyle. Balanced nutrition, physical activity, sufficient sleep and stress management – all this plays an important role in maintaining male health for many years.