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

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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 heathy 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 of heart disease
• May benefit those with non-alcoholic fatty liver disease
• Supports the reduction 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)