Men's Health Supplements

Vitamins and minerals are nutrients your body needs in small amounts for it to work properly and stay healthy. A varied and balanced diet can provide the body with the correct nutrients to support its needs. However, according to the HSE, only one-third of the Irish population consumes the recommended amounts of each food group each day. Therefore, it is vital you take extra nutritional supplements to prevent deficiencies, support a healthy diet and a healthy lifestyle.

Signs and Symptoms of Malnutrition in Men

• Weakening of the muscles
• Feeling tired all the time
• An increased exposure to infection
• Delayed wound healing
• Dizziness
• Irritability
• Brittle nails
• Skin that has become dry and flaky
• Persistent diarrhoea
• Depression

Signs and Symptoms of Vitamin and Mineral Deficiency in Men

• Skin problems or rashes
• Swelling of your tongue
• Poor vision at night or in dim light
• Feeling breathless
• You experience a constant ringing or buzzing in your ears
• Paleness inside the mouth or eyelids
• Pain in the bones or joints

Vitamins & Minerals that Men Should Consider

We have outlined below, the key vitamins and minerals that men should consider taking, outlining the benefits of each.

1. Vitamin D Benefits
   • Good for bones, teeth, and muscle health
   • Regulates the amount of calcium in your body
   • Can help prevent upper-respiratory tract infections
   • Promotes cell growth
   • Can help reduce the risk of bone deformities
2. Magnesium Benefits
   • Reduces tiredness and fatigue
   • Regulates muscle and nerve function
   • Assists our body in turning food into energy
   • Helps maintain blood sugar levels
   • Supports the manufacturing of protein, DNA, and bone development
3. Omega-3 Fatty Acids Benefits
   • Essential for the maintenance of good eye health
   • Supports brain health during pregnancy
   • Aids the reduction risk factors associated with heart disease
   • Plays a support role in the management of metabolic syndrome symptoms
   • May be beneficial in improving chronic inflammation
4. B Group Vitamins Benefits
   • Thiamin (Vitamin B1) to keep the nervous and cardiovascular system healthy
   • Riboflavin (Vitamin B2) helps the body release energy from food and for a healthy nervous system
   • Niacin (Vit B3) to keep your skin healthy
   • Pyridoxine (Vit B6) aids the body in the formation of haemoglobin
   • Biotin (Vit B7) is a catalyse for the digestion of fatty acids, glucose, and amino acids in the body
   • Vitamin B12 supports in the maintenance of a healthy nervous system
5. Vitamin C Benefits
   • Helps to protect cells and to keep them healthy
   • Essential for the maintenance of healthy skin, blood vessels, bones, and cartilage
   • Supports wound healing
   • Aids the absorption of Iron
6. Vitamin E Benefits
   • May reduce markers of oxidative stress and enhance antioxidant defences
   • Evidence suggests it lowers chances of developing heart disease
   • May benefit those with non-alcoholic fatty liver disease
   • Supports the reduction of cognitive decline
   • Aids better skin health
7. Vitamin K Benefits
   • Supports bone health
   • May help reduce the risk of coronary heart disease
   • May improve insulin sensitivity in men with diabetes
8. Vitamin A Benefits
   • Helps your body's natural defence against illness and infection
   • Improves your vision in dim light
   • Keeps your skin and the lining of some parts of the body healthy
9. Iron Benefits
   • Supports growth and development of cells
   • Essential for the production of haemoglobin
   • Essential for the production of myoglobin, responsible for oxygen transport
   • Aids the production of certain hormones in the body
   • Plays a role in maintaining a healthy immune system

References

Why diet and nutrition helps your health - HSE.ie

10 Best Supplements for Lean Muscle & Good Health | Men's Fitness UK

Vitamins and minerals - HSE.ie

Malnutrition in Ireland - HSE.ie

Vitamin K - Consumer (nih.gov)

Vitamin E - Consumer (nih.gov)

Iron - Consumer (nih.gov)