What Vitamins Should I Take In My 20S Male

Older adults need more vitamin D and calcium than younger adults to help maintain strong and healthy bones. Calcium-rich foods include low-fat and fat-free dairy products, like milk and yogurt, as well as fortified foods and beverages, such as some cereals, non-dairy milks and 100% fruit juices. Dark green leafy vegetables and canned fish with soft bones are also sources of this important nutrient. Foods that provide vitamin D include fatty fish, like salmon, eggs and fortified foods and beverages. If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D.

According to MedlinePlus, the life-expectancy gap between men and women has decreased, but men need to pay more attention to their bodies. You need to take care of your body to prevent chronic illness. If you do not eat a healthy diet, it recommends that you add a daily multivitamin to your diet to ensure that you get the proper vitamins that you need everyday. By the 20s, bones are near full skeletal mass; however, as an individual ages, bone mass declines.

Starting a calcium supplement in the 20s is important for both men and women to maintain strength and prevent later development of osteoporosis, says the Centers for Disease Control and Prevention. Vitamin D is an important part of the process of protecting bones, because this vitamin's main function is to maintain normal blood levels of calcium and phosphorus for bone health. Vitamin D is found in some foods such as fortified milk, eggs and fish.

However, the most prominent source of vitamin D comes from sun exposure. Ultraviolet rays aid the body in synthesizing vitamin D through the skin, which is enough to further the absorption of calcium. An alternative is taking a multivitamin with vitamin D at 5 micrograms a day. Some clinical trials have demonstrated the protective effects of dietary omega-3s against cardiovascular disease. Omega-3 fatty acids may help improve high-density lipoprotein levels and lower triglyceride and blood pressure levels.

Some research suggests that omega-3 fish oil supplements may also exert heart health benefits. Fiber helps keep bowel functions normal and may influence digestive health by promoting the survival of good bacteria. Higher intakes of dietary fiber also have been shown to help decrease the risk of developing Type 2 diabetes and heart disease. Many fiber-rich foods take longer to digest and can help keep you full longer.

Men older than 50 need 30 grams of dietary fiber a day; good sources include whole grains, fruits, vegetables, beans and lentils. Oatmeal, whole-wheat breads and pastas and whole-grain cereals can all be good sources. For products with a Nutrition Facts Label, such as cereals and breads, choose foods with at least 3 grams of dietary fiber per serving. Also aim to eat a variety of fruits and vegetables throughout your day. Thus far, several meta-analyses, authoritative reviews, and expert panel reports have been published on the use of MVMs in preventing chronic diseases in healthy individuals.

The potential roles of vitamin C and selenium on mortality need further study". The World Cancer Research Fund and the American Institute for Cancer Research has recommended against the use of dietary supplements by the public, for cancer prevention. These expert panel reports appeared prior to the publication of the recent results from the SELECT Trial or those from the Women's Health Initiative, which bolstered the 'no benefit or even harm' conclusion. When the Alpha-Tocopherol Beta-Carotene Cancer Prevention study presented the first strong evidence for a harmful effect of vitamins in 1994, health scientists were caught by surprise. Α-tocopherol did not materially change the risk of lung cancer or total deaths. Despite the strong design of this trial and its large sample size, the results were met with skepticism.

The results were deemed to be inconsistent with several of the previously published observational studies, based on which the trial had been designed to reduce the risk of lung cancer. One exception to these null or deleterious effects was the result of the General Population Nutrition Intervention Trial conducted in Linxian, China, which tested four combinations of vitamins and supplements . Factor D (a combination of selenium, α-tocopherol, and β-carotene) reduced overall mortality by approximately 10%. However, this trial was conducted in an area where micronutrient intake was quite poor, and thus supplements might have had a beneficial role. The human body requires 13 vitamins and at least 16 minerals essential to your health.However, while all adults need a variety of key vitamins and minerals every day, men and women have different requirements. For instance, women of reproductive age require more iron than men of the same age, so women's supplements typically include iron and men's supplements don't.

If you're asking yourself, "What vitamins should I take daily for a man? " keep in mind that it varies depending on your age and lifestyle. We would like to emphasize that these conclusions are for the general population, and for prevention of chronic diseases such as cancer and cardiovascular disease. In special cases, individuals may need vitamins or supplements. For example, periconceptional folate supplements substantially reduce the risk of neural tube defects. Likewise, iron supplements during pregnancy can substantially reduce the risk of anemia and perinatal complications in mothers.

Physician-recommended treatment of disorders such as osteoporosis, as well as other diseases, may require use of MVMs or individual vitamins or minerals, but these are not the subject of this article. In addition, these conclusions do not negate the potential health benefits of eating fresh fruits and vegetables. Vitamin D, also known as the "sunshine vitamin", is a nutrient that can be synthesized by the body from sun exposure and obtained via food sources such as dairy products, eggs, and fish. Trout and salmon are two of the top dietary sources of vitamin D, containing at least 570 IUs per three ounce serving. Vitamin D is essential for proper calcium absorption and strong bones, particularly during adolescence.

In severe cases, vitamin D deficiency may lead to rickets, a condition characterized by soft bones. Fortunately, testing your vitamin D level is a relatively common test today that you can do via your general or integrative practitioner. If you suspect you may be deficient in vitamin D, consult your healthcare provider for proper testing and recommendations specific to your needs. "Vitamins and minerals are vital for maintaining good general health and wellbeing, and our 20s are the building blocks to achieve this. Eating a healthy and well-balanced diet provides the body with most vitamins and nutrients needed to sustain adequate functions.

However, young adults face a variety of life challenges, from completing college to starting first jobs and building lasting relationships. Managing the new daily responsibilities can often take precedence over eating well-balanced meals. Vitamin supplements are necessary when healthy eating does not occur. Vitamins and minerals improve the immune system, support normal body development and maintain the internal organs. B vitamins can be a great source of energy, and this supplement packs 100 percent to 41,667 percent of the eight essential B vitamins into one dose. Overall, Huge Supplements includes over 30 essential vitamins and minerals like vitamin K1, K2 and D, as well as zinc, magnesium, iodine and calcium.

It also includes KSM-66® ashwagandha root extract, CoQ10, ginger root extract, and black pepper fruit extract, which may help further with brain health, heart health, and digestion. It is recommended that you take four capsules of this multivitamin daily with eight to 12 ounces of water for a full dose. Feeling a little sluggish, or missing your fresh-faced glow? Health expert, Marina Wegorek, says that the reason may lie in women not consuming the exact combination of vitamins that will make a real difference in our health. "Our vitamin needs vary from each woman, and largely depends on her diet, lifestyle, genetics, and even environmental factors," she points out. The best way to get these vitamins and other nutrients is by eating a healthy, balanced diet of fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean meats, healthy fats, and low-fat dairy.

But if you're not, you may not be getting adequate amounts of vitamins and minerals to keep you feeling your best. A specially formulated multivitamin for your age and gender, like Nature Made Multi for Him or Multi for Him 50+, provides nutritional support to fill in nutrient gaps missing from your diet. For those who eat a healthful diet, a multivitamin may have little or no benefit.

A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. This men's multivitamin contains 15 vitamins and minerals at 100 percent of your daily value or higher, and all of the ingredients come from whole food sources. Kaged Multivitamin is made for athletes who may need an added boost of vitamins, minerals, antioxidants, and prebiotics to supplement their diet and workout routine.

It's got 100 percent of your recommended daily intake of vitamins A, C, D, and E, as well as manganese, iron, folate and zinc. You'll also find other multivitamin essentials like vitamin B6, vitamin B12, niacin, and biotin. Kaged Multivitamin is made with veggie capsules, which means it's also vegetarian-friendly, but this product is a little more expensive than basic multis due to its comprehensive ingredients list.

A multivitamin supplement can help people fill nutrient gaps in their diets by providing them with extra minerals and vitamins. Sure, but there are reams of data suggesting that the risk of illness and quality of life can improve when people consume sufficient nutrients. Bone fractures appear to decrease when people supplement with vitamin D, for example, and fish oil seems to lower the risk of various inflammatory conditions. One might ask then, given substantial evidence for lack of any health benefit from MVM use for the majority of the adult population, why are these products so widely marketed in the United States and elsewhere? Or why would over 40% of the older population of the United States regularly use them?

The immense beneficial effects of vitamins in preventing pellagra, rickets, and scurvy at a period when overt nutritional deficiencies were common, gave the halo of a magical effect to these drugs. Before the 1990s, some eminent scientists strongly advocated the use of vitamins and supplements. Most notably, Linus Pauling, a two-time Nobel Laureate and a towering figure in chemistry, believed that vitamin C could prevent cancer and increase the life expectancy of cancer patients.

Despite such negative results, the effect of Pauling's and other scientists' highly publicized comments still linger in the media and in people's minds. Nutritional requirements change throughout an individual's life cycle. Whether you're a young adult trying to maintain optimal health or in your 80s trying to prevent degenerative conditions, it is crucial to consider your specific nutritional needs. Meeting your nutritional needs through a healthy and balanced diet is ideal, however, nutrient deficiencies are common in North America and many of us require additional support. For example, over 40% of individuals are vitamin D deficient, and many don't obtain the minimum requirements of magnesium, potassium, and other essential nutrients each day.

Wellman Conception has been developed to provide a comprehensive combination of vitamins, minerals and bioactive nutrients to support male sexual health and fertility. It includes Zinc which contributes to normal fertility and reproduction and the maintenance of normal testosterone levels in the blood, as well as Selenium, Ginseng and Peruvian Maca. Designed specifically for men, Wellman Conception is ideal for when you have decided to start planning a family and are looking to supplement your diet to help normal fertility and reproduction.

The Iowa Women's Health Study looked at the use of 15 vitamins and minerals, including multivitamins, at three different intervals and identified the numbers of women who died over a 19-year period. It showed that women over the age of 55 who took multivitamins were at higher risk for dying than those who did not. As a result, it is unknown whether the women were already taking vitamins when they became ill, or if they became ill and then started taking vitamins.

In women who were already sick, taking vitamins was unlikely to lower their risk of dying. There are certainly diseases caused by a lack of specific nutrients in the diet. Classic examples include scurvy , beri-beri , pellagra , and rickets .

But these conditions are rare in the U.S. and other developed countries where there is generally more access to a wide range of foods, some of which are fortified with vitamins. Individual vitamin supplementation may also be essential in certain cases, such as a deficiency caused by long-term poor nutrition or malabsorption caused by the body's digestive system not functioning properly. The trace mineral boron is found in foods such as raisins, prunes, almonds, and chickpeas. While it also supports healthy brain function and bone health, its claim to fame with men is prostate health. Studies suggest a link between higher dietary boron intake and lower risk of prostate cancer, explains Axe.

To get these amounts you need to get them through the foods that you eat or take a multivitamin. The best way is to eat a balanced diet that contains ample fruits, vegetables, lean meats, nuts, seeds and vegetable oils. The B vitamins are found in food sources such as leafy green vegetables, beans, peas, fish, poultry, meat, eggs, fortified breakfast cereals and dairy products. Great sources of vitamin A are carrots and other colorful vegetables.

Vitamin C is found in citrus fruits and in vegetables such as tomatoes and broccoli. Vitamin D is found in foods such as egg yolks, saltwater fish and liver, but you also produce vitamin D naturally when your skin is exposed to sunlight. Vitamin K is naturally found in green vegetables and dark berries.

Vitamin E sources include vegetable oils, nuts, seeds and leafy greens. If you're not getting the daily recommended allowance of key nutrients by eating a healthy diet, you might benefit from taking amen's multivitaminor one specifically formulated for men over 50. This ensures you're hitting your daily target for a broad range of key nutrients, especially as you age. The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health.

If your diet is less than ideal or you follow a restrictive diet, supplementing with certain nutrients may help address nutrient deficiencies and promote better health. If you're a patient, consult your integrative healthcare practitioner before adding any supplements to your routine and to discuss the best vitamin supplements for men. One study investigating the effects of lycopene supplementation on heart health found that following six weeks of supplementation, participants exhibited lower systolic and diastolic blood pressure. Further research suggests that supplementing with vitamin C may improve endothelial function and reduce cardiovascular disease risk.

Supplementing with a daily multivitamin can help fill gaps in your diet, particularly if you follow a diet that restricts food groups, such as a vegan or ketogenic diet. As needs vary based on life stage and gender, be sure to find a multivitamin specially formulated for men in your age group. Many multivitamins formulated for men exclude certain nutrients, such as iron, that are not required in the same quantities as for women. Your integrative healthcare practitioner can help you decide which multivitamin best suits your needs. Many chronic health conditions, such as type 2 diabetes and cardiovascular disease, may result from poor nutrition and inactivity habits established in early adulthood.

Maintain your health and well-being by eating a healthy diet and by supplementing with nutrients commonly found in multivitamin supplements, if necessary. Omega-3s fatty acids are great for our heart and may reduce inflammation throughout the body. "Omega-3 fatty acids can cause a major reduction in triglycerides, blood pressure, blood clots, plaque formation, and inflammation, which are all heart disease risk factors," says Kouri. This vegan multi provides both of these crucial nutrients plus another 22 to boot, and comes approved by the Vegan Society. If you're a healthy guy and have no major dietary restrictions, you don't need a multivitamin. A pill containing 20 vitamins and minerals is never going to replicate the complex mixture of healthful compounds in whole foods.

Many people take a multivitamin end up using them to justify less healthy eating habits. I'm not saying guys shouldn't also pay attention to their diet (I advocate a plant-heavy Mediterranean approach), but it's not likely that you're eating all the nutrients you need all the time. Data suggests that 90 percent of men fall short in one or more of the 16 essential vitamins and minerals.