Top Vitamins and Minerals Vital For Men 


M.Sc. Nutrition & Dietetics

Navneet Kaur



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Vitamins and minerals are crucial for optimal health. Here are a few essential micronutrients that should be a part of men's diet.  

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Vitamin D is important for skeletal health. Additionally, men need vitamin D to support healthy testosterone levels. As per ICMR, the daily vitamin D requirement of men is 600 IU. 

1. Vitamin D 

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Magnesium is linked with a healthy muscular and cardiovascular system. Besides this, magnesium is needed to boost testosterone levels and enhance muscle recovery, especially among active men. The daily requirement of magnesium for men is 440 mg.  

2. Magnesium 

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Potassium is an important mineral that we need to maintain a fluid-electrolyte balance in the body. Healthy potassium levels support better muscle and heart contractions. Its daily need is around 3500 mg for men.  

3. Potassium 

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We all know how critical zinc is for our immune health. But zinc is also vital for male reproductive and fertility health. Studies say that zinc deficiency can affect sperm health and testicular health. Men need 17 mg of zinc per day to maintain an optimal level. 

4. Zinc 

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Vitamin C is necessary for immunity & collagen synthesis; hence, active men must take vitamin C for strong tendons and ligaments to minimize injury risk. Studies also support that vitamin C deficiency may increase the risk of erectile dysfunction. ICMR advised men to consume 80 mg of vitamin C per day.  

5. Vitamin C 

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Vitamin A plays a major role in energy metabolism. It is also needed for healthy vision health. Vitamin A also has a role in spermatogenesis, making it more critical for men's health. Men must ensure to maintain an intake of 1000 mcg of vitamin A daily. 

6. Vitamin A 

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Men need around 1.9-3 mg of vitamin B6 every day based on physical activity levels. Vitamin B6 has been shown to play a significant role in energy metabolism, mood regulation, and immune function. 

7. Vitamin B6