Men may know that consuming too many calories will lead to unsightly belly fat. They may even be aware that they need some “male” nutrients as they age, but beyond that many men are at a loss what daily vitamins, minerals and supplements they need for optimal health. Here are the top five best vitamins for men.

Vitamin D – key for men’s reproductive health

One of the best vitamins for men is Vitamin D. You’ve probably already heard the sunshine vitamin is good for bone strength, but did you know it also supports men’s physical and mental wellbeing too? Vitamin D is involved in immune system health, muscle strength, heart health, blood sugar and mental sharpness.

While more research is needed, there appears to be a relationship between Vitamin D and men’s reproductive health, especially libido and testosterone levels. Low testosterone makes men prone to other health concerns like sleep, slow metabolism, and fatigue. For these reasons and more Vitamin D is one of the best daily vitamins for men, but unfortunately too many fall short.

Whether you spend a lot of time indoors, live in the northern hemisphere with minimal sunshine, or have darker skin, you, along with many others, could very well be deficient in Vitamin D. Dairy products and cereals are often fortified with Vitamin D,  but getting some sun exposure for 15 minutes a few times a week can help ensure you’re getting enough. Since this isn’t always possible, many choose to supplement with Vitamin D3, the same type of D made by the sun.

Magnesium – vital for overall wellness

Another one of the best daily vitamins for men is magnesium. Magnesium works in tandem with Vitamin D as it helps your body absorb calcium. It plays a role in hundreds of biochemical reactions involved in blood pressure, energy, physical performance, muscles, nerves and heart function.

Magnesium deficiencies are shockingly common. According to a February 2018 report in Science News, up to 50 percent of Americans are deficient in this important mineral. Especially at risk are those individuals with certain digestive or blood sugar issues or the elderly. Consistently low Magnesium levels can lead to serious consequences. Good food sources for Magnesium include peanuts, peanut butter, potatoes, yogurt, spinach, black beans, bananas, and avocadoes. Make sure you’re getting enough of this important mineral.

Vitamin B12 – one of the best vitamins for men for brain and red blood cells

Even though your body can store several years’ worth of vitamin B12, men who eat a plant-based diet or are elderly can be at risk. B12 is needed for the formation of red blood cells, nerves and DNA. Low levels can lead to fatigue, digestive concerns, weakness, memory and mood issues. 

The best Vitamin B12 food sources include liver, salmon, milk, beef, cheese, eggs, and tuna. Some cereals are fortified with B12, but it’s not always possible to get sufficient amounts from that alone. That’s why many choose to supplement.

Zinc – a mineral for healthy testosterone levels

When you’re young, Zinc’s important for growth and development. As an adult, it becomes essential for cell growth and DNA synthesis. It’s particularly important for men’s immune system and the maintenance of healthy tissues. There also appears to be a link between this trace mineral and testosterone levels. Zinc is needed to maintain testosterone levels in the blood and required for the secretion of the hormone that stimulates the production of testosterone. It also appears to inhibit the conversion of testosterone to estrogen.

Men’s testosterone levels taper off with age, weight and stress. Low levels, as mentioned above, can lead to issues with mood, obesity, fatigue, sleep, metabolism and cardiovascular health. The best sources of Zinc are beef, shellfish, whole grains, legumes and chocolate.

Saw Palmetto Extract – the classic herbal prostate supporter

You’ve likely heard about Saw Palmetto. It has a long history in traditional herbal medicine for reproductive and prostate health, and today millions of men swear by it.

Native to various parts of the world, Saw Palmetto is a shrub with dark red berries and was a popular medicine for the indigenous people in the United Sates long before Europeans arrived. Saw Palmetto is thought to help safeguard the prostate and promote healthy urinary function. Although additional research is needed to support its efficacy, it’s become so popular that men spend millions of dollars annually on Saw Palmetto extract and supplements.

If you decide to take Saw Palmetto or any of the best daily vitamins for men mentioned above, be sure to look for a high-quality men’s product from a reputable retailer. And it’s always worthwhile to discuss any changes with your doctor who can best guide you.