The different demand for nutrients in both sexes is related to slightly different metabolic mechanisms, but also to different environmental conditions and lifestyle. It is generally assumed that men, due to their higher blood volume, bone and muscle mass, need more vitamins and minerals than women. Diet is not always able to provide 100 percent of the necessary nutrients, especially when increased physical exertion is involved. That’s when dietary supplements for men come to the rescue. However, what are the most important ingredients that should be included in such preparations and what should you pay special attention to when making your choice?
Potassium and magnesium for men
The proper level of these elements in the body is primarily responsible for the proper functioning of muscles, including the heart. Magnesium also has a positive effect on the functioning of the nervous system, which is why it is recommended for people exposed to stress and having sleep problems. Supplementing these elements is of great importance in the case of people who drink a lot of coffee and tea and do sports. When choosing a preparation with magnesium or potassium, it is worth paying attention to the ion content in the product and the chemical form of the compound.
Ideally, these should be organic forms, such as lactate, citrate or hydrogen aspartate, or chloride. We have several preparations on the market recommended by manufacturers for men, such as MenMag, which also contains zinc and vitamin B6, which are very necessary for the proper functioning of the male body, as well as maca root extract that adds energy or contains high doses of both potassium and magnesium – PotazekMag.
Essential minerals – zinc, selenium, iron
Zinc is a particularly important micronutrient for men, as it is responsible, among other things, for fertility and the proper functioning of the prostate. It is also involved in the synthesis of many proteins, supports the immune system, as well as the healthy appearance of the skin. No wonder that it is included in the composition of almost all supplements for men. Selenium is known for its high antioxidant potential, i.e. it fights free radicals. This fact is especially important for people who practice sports, as it prevents exertional degradation of muscle cells. Iron protects against the development of anemia, i.e. it is responsible for the right amount of haemoglobin in the blood, transporting oxygen to cells.
The demand for this element is not as high as in the case of women, because the male body does not lose so much of it. However, in order to maintain vitality, its appropriate level should always be maintained. Men’s formulas containing zinc, selenium and iron are usually multi-ingredient supplements, also rich in essential vitamins, as well as other macro- and micronutrients. These types of products include, m.in, Centrum ON or Vitotal for men. When there is a deficiency of one nutrient, there are also supplements available on the market that contain zinc, selenium or iron separately. Then the doses of these individual elements are much higher, as is their assimilability.
Ginseng for Men
Ginseng root not only increases vitality or has a positive effect on the immune system, but above all, which is especially important for men, increases libido and strengthens erection. An increase in sexual performance undoubtedly affects a good mood, so it is not surprising that ginseng root extract is so often found in preparations dedicated to men, but also to people who do sports.
The most important vitamins that cannot be missing in a man’s diet include: A, E, C and B vitamins. Their supplementation is particularly important, because men are usually reluctant to reach for fresh vegetables or fruit. Vitamins A, E and C have a high antioxidant potential, but the latter is particularly important because it is considered to be an antioxidant that has a positive effect on the condition of sperm, as it protects their DNA and prevents them from clumping.
B vitamins take part in many biochemical processes in the body, being responsible, m.in, for hematopoietic processes, proper skin appearance, keeping hair gray-free or detoxifying the body. Vitamins and minerals for men are usually found together in multi-ingredient preparations that most comprehensively supplement the diet of men, such as Centrum ON or Androvit Plus, for m.in example.
Vitamins for men over 50.
In fact, the need for vitamins and minerals changes in men only after the age of 45. This means that men at this age should provide the body with more such ingredients as B vitamins, vitamin D and calcium, and some slightly less, such as iron. When choosing a preparation for people in this age range, we can confidently reach for vitamins for seniors, such as Centrum On 50+.
When considering which vitamins for men are the best to choose, we must not forget about prostate support preparations. This is especially important in men over 60 years of age, when as a result of a drop in testosterone levels, the prostate gland becomes enlarged, which begins to press on the urethra and thus causes a number of unpleasant symptoms. To support the proper functioning of the prostate, you can supplement your diet from the age of 40 with herbal extracts, which are rich in plant sterols, which to some extent replace the effects of androgens. These include flax seeds, pumpkin seeds or saw palmetto fruit. In addition to plant-based ingredients, prostate supplements also contain vitamins and minerals, thus comprehensively supporting the male body.