For all that men and women are alike, there are undeniable major biological differences, which means having a proper diet with the right nutrients and vitamins has to take into account their specific body’s needs!
So let’s get to the Do’s and Don’ts!
Vitamins Men Need
Vitamin D is something that most men are often found deficient on. Research suggests that low Vitamin D may increase risk for colon cancer, and one study found that those lacking in it are twice as likely to suffer a heart attack as men with normal levels!
Exceeding the cap of 2,000 IU can lead to fatigue and muscle weakness, so don’t go crazy with it. But if your meals are lacking in things like salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt ,and fortified breakfast cereals, you should consider adding Vitamin D to your diet!
Calcium isn’t just for women: osteoporosis affects men too, and the older you get, the more you need to focus on keeping your bones strong. Like Vitamin D you can get calcium from milk, yogurt, cheese, and sea food, but you should also check your diet for leafy greens, legumes, and fruit.
Omega-3 Fatty Acids are essential for heart and brain health, and are a natural combatant for inflammation, which helps a lot to reduce aching joints from workouts or sports. If you don’t eat a lot of fish, Fish Oil supplements are the most common way to increase your intake.
Vitamin B12 is great to support a healthy nervous system, especially in older men. Most men get enough from their diets, as it’s found in common foods like beef, chicken, eggs and cheese, but those that go vegan or are getting up in the years should consider a supplement to boost theirs.
Vitamins Men Don’t Need
Iron is one of the few vitamins that men really don’t need much of. Unlike women, men have no effective way to get rid of excess iron, and the vast majority of men get enough iron in their diets.
DHEA, or dehydroepiandrosterone, is a supplement that some older men take to try and boost testosterone, but it has a lot of side effects like palpitations and increased cholesterol, which is definitely a dangerous thing for a guy to do. The only time this should be taken is with a doctor’s recommendation.
Selenium was once thought to help prevent skin cancer, but recent studies have debunked that, and even shown a higher prostate cancer risk! Your body gets all the selenium it needs from breads, grains, meat and poultry, so skip any vitamins or supplements that try to list this as a selling point.
Remember, even beyond the gender divide, each person’s body is unique. If you want to really maximize the effectiveness of your nutrition, ask your doctor or dietician what’s best for you!