Vitamine für Männer

Vitamins and minerals for men

Men's vitamins at a glance

The human body needs daily vitamins and other micronutrients that are essential for good health. All people have this in common - however, men and women have different nutrient needs. For example, women of childbearing age have higher iron requirements than men of the same age, which is why dietary supplements and vitamin supplements for women usually contain iron and supplements for men do not. In fact, there are vitamins and other nutrients that are especially important formen.

In our guide, we explain to you what the most important vitamins for men are and how a healthy diet in combination with dietary supplements can help you achieve an adequate nutrient supply of vitamins, minerals and trace elements.


What are the most important vitamins and minerals for men?

An adequate supply of magnesium, zinc, selenium and B vitamins is important for men - the latter in particular contribute to a healthy energy metabolism, while zinc, for example, promotes normal fertility. But the micronutrients vitamin D, calcium and potassium also support men's health.

To keep your body energized, you need a wide range of nutrients in the right balance. Normally, men also get all the essential vitamins, minerals and trace elements through a balanced diet. In certain cases - such as restrictive diets, malabsorption or disease - any gaps in nutrient supply can be filled with a dietary supplement.

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Lebensmittel mit viel Magnesium

Men should pay attention to a sufficient supply of magnesium: Magnesium not only supports healthy muscles, the nervous system and the maintenance of healthy bones, it can also combat symptoms of fatigue and tiredness.[1] Good sources of magnesium include spinach and other green leafy vegetables, whole grains, beans, nuts and seeds.

In most men, testosterone levels also begin to decline with age. With the loss of testosterone comes lower endurance, loss of muscle mass and lower energy levels. Studies have shown that magnesium supplementation can increase testosterone levels and reduce the risk of developing cardiovascular disease.[2],[3]

B vitamins

Lebensmittel, die Vitamin B enthalten

The B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folic acid) contribute primarily to energy metabolism in the body as well as a healthy nervous system. Folic acid and vitamin B12 are particularly important for men:

  • Vitamin B12: The vitamin not only supports the energy metabolism as well as the nervous system, it also contributes to the formation of red blood cells in the body[4] A deficiency of vitamin B12 can occur, for example, due to an unbalanced diet or due to diseases[5] Especially in men who eat a vegetarian or vegan diet, a deficiency of vitamin B12 can occur because it is mainly contained in animal products.
  • Folic acid: One often reads that women should take folic acid, but men also need folic acid. Your body needs folate (also called folic acid or folacin) to metabolize proteins, make DNA, and form healthy red blood cells.[6] This B vitamin may also help prevent unhealthy sperm changes associated with chromosomal abnormalities in children.[7] Good sources of folic acid include spinach, Brussels sprouts, asparagus, beans, nuts, and liver.

Vitamin D

Hochwertige Vitamin D Quellen

Vitamin D deficiency is a worldwide health problem, with about one billion people around the world suffering from vitamin D deficiency.[8] But how is vitamin D important for men?

First of all, vitamin D can increase testosterone levels in men. Although more research is needed, recent studies suggest that vitamin D deficiency can also lead to low testosterone levels [9].

In addition, vitamin D performs other important functions in the body: for example, it contributes to normal blood calcium levels and helps maintain normal bones, teeth, and muscles. Vitamin D is also important for the immune system.[10]

Good sources of vitamin D are milk and oily fish. But some products such as cereal, orange juice, soy drinks, yogurt and margarine may also be fortified with vitamin D.


Lebensmittel mit viel Zink

Zinc is also among the important vitamins and minerals for men. While both men and women benefit from the general benefits of zinc (including immune system support, metabolic function support, and normal cognitive function[11]), zinc plays a special role for the male body. This is because it contributes to the maintenance of normal blood testosterone levels and normal fertility and reproduction.

Men who eat a vegan or vegetarian diet are often deficient in zinc. Good sources of zinc include red meat, seafood (especially oysters), and poultry. Beans and whole grains provide some zinc, but it is not as well absorbed as the zinc in animal products.


Reichhaltige Selen-Lebensmittel

Selenium is a trace element that is absorbed into the body through water and foods such as crab, liver, fish, poultry, Brazil nuts, and wheat. The amount of selenium in foods depends on where they were grown. The trace element is an important nutrient for men.

This is because selenium not only helps produce so-called selenoproteins, which act as antioxidants, protecting cells from oxidative stress that can damage them[12] It also supports healthy sperm formation and healthy nails and hair, and strengthens the immune system. [13]


Lebensmittel mit viel Calcium

Calcium is a mineral that helps build strong bones.[14] Calcium is also necessary for many other bodily functions, such as blood clotting, nerve and muscle function.[15] In teens and young adults, bones develop rapidly, storing calcium to keep the skeleton strong throughout life. Nearly half of all bones are formed during these young years. Therefore, it is especially important for young men to take in enough calcium because if the rest of the body doesn't get the micronutrient it needs, it will take it from the only source available to it: the bones. This can lead to brittle bones later in life and even before that to fractures or stress fractures.

For example, although osteoporosis is more common in women, when men reach the age of about 50, their risk of developing osteoporosis also increases.[16] An additional intake of calcium and vitamin D can help protect bones from osteoporosis.


Lebensmittel, die viel Kalium enthalten

Potassium performs many functions in your body. For example, it contributes to normal nervous system function and normal muscle function. But the micronutrient also helps combat the blood pressure-raising effects of sodium.[17] This makes it a key nutrient for maintaining healthy blood vessels and preventing heart disease in older men.[18]

Bananas are full of potassium. However, if you're not a fan of bananas or just looking for other sources of potassium, you can also rely on starchy vegetables such as potatoes, beans, peas as well as fruits for an adequate supply.

What does a healthy diet rich in vitamins look like for men?

For optimal health, men can get all the vitamins and minerals they need through a balanced diet. Therefore, it is important to eat a wide variety of foods rich in vitamins and minerals, such as fresh fruits, vegetables, and whole grains. Many of these foods also contain fiber and natural antioxidants that can help reduce the risk of certain heart diseases.[19]

However, some men may also benefit from taking a daily vitamin supplement or other dietary supplements.

Can men take too many vitamins?

Especially with fat-soluble vitamins, which are stored in the body, there is in principle the possibility of an overdose. However, this is unlikely with a scientifically based dietary supplement, as the amounts are usually within certain guidelines. Therefore, when taking supplements, you should always stick to the recommended dosages and only buy high-quality capsules or tablets for supplementation.

When should men take dietary supplements?

Mann hat Nahrungsergänzungsmittel Vitamine in Hand

Normally, both women and men with a balanced diet plan get all the vitamins, minerals and trace elements through their daily meals. However, there are certain circumstances when a dietary supplement may be useful.

If your diet is deficient in minerals or Vitamin deficiency deficiency (for example, if you eat a vegan or gluten-free diet, both of which can lead to a vitamin B12 deficiency), an appropriate product can help fill this gap. If you have a specific underlying condition or just want to pay extra attention to your diet, you may want to consider a supplement.

Men who are very active in sports may also have increased nutrient requirements, as they simply consume more nutrients due to their high level of activity and lose more minerals, for example, through increased sweating.

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Conclusion: Close gaps in the supply with men's vitamins.

Every body has different needs. Thus, compared to women, men need more of some micronutrients and less of others. Above all, age and possible health problems influence the vitamin and mineral requirements of men. In addition, older men are at higher risk for deficiencies of several nutrients, including vitamins B12 and D.[20],[21] Magnesium, zinc and vitamin D, in particular, play an important role in men and maintaining healthy testosterone levels.

While most people can meet their nutrient needs through diet alone, some people may need supplements, especially if they have trouble absorbing nutrients, are on a strict diet, or have to avoid certain foods due to an allergy or medical condition.


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