
What Vitamins Should I Take Daily For A Man?
When it comes to staying healthy, knowing which vitamins to take daily can feel like navigating a maze of options.
Do you need more Vitamin D? What about Omega-3s or magnesium? For men, the right balance of nutrients can make a big difference in energy levels, muscle function, and overall well-being.
This guide breaks it all down for you—covering the essential vitamins and minerals every man should consider, why they’re important, and how to make sure you’re getting enough.
Whether you’re looking to boost your energy, support your immune system, or just feel your best every day, we’ve got you covered.
Let’s get started!
Essential vitamins for men
Men's health is finally getting the recognition it deserves, which means it's the perfect time to explore which vitamins suit your goals. While some are ideal for specific health issues, others perform multiple functions and are vital for males of all ages.
Vitamin D
Also known as the sunshine vitamin, Vitamin D supports multiple functions and is essential for your overall bone health, immune system function and hormone regulation. Some studies link Vitamin D to increased testosterone production, although specialists admit that research is still in its infancy (NIH).
As the body doesn't produce Vitamin D independently, the only way to get enough is to spend time outdoors, eat certain foods, or take supplements. If you have a deficiency, your body will also struggle with calcium absorption, compromising bone health.
It's common for your Vitamin D levels to decrease in the winter due to less available sunlight.
Natural Sources:
-
Fatty fish
-
Fortified cereals and milk
-
Egg yolks
-
Sunlight exposure
Supplementation
While the recommended daily guidelines for Vitamin D are between 400 and 800 IU, males with a deficiency, those who don't get enough sunlight, and individuals who follow a plant-based diet should increase their intake.
Taking 1000 IU of D3 daily can offer maximum health benefits, but using a Vitamin D3 and Calcium supplement gives your body the vital support it needs.
Vitamin C
It will probably come as no surprise to see Vitamin C on this list. The powerful antioxidant offers multiple health benefits that extend far beyond protecting your body against free radical damage. Vitamin C can promote skin health and support the body during tissue repair processes.
Vitamin C can also reduce the risks of chronic diseases and can reduce soreness in men who work out regularly. With all of its benefits, it is a must-have for overall health and well-being.
Natural Sources:
-
Citrus fruits
-
Strawberries
-
Bell peppers
-
Broccoli
Supplementation
While most men require around 90 mg of Vitamin C daily, a higher dose might be best if you're exposed to high levels of pollutants or are a smoker. If you suffer from low energy and don't get enough of the vitamin through diet, we recommend a Vitamin C supplement.
Vitamin B Complex
Vitamin B Complex is a vital supplement for men, as it contains an optimal amount of all B vitamins and supports multiple functions. While B12 is crucial for the production of red blood cells, Vitamin B6 ensures your body can absorb and metabolise proteins.
Many males deal with excess lethargy, which can cause brain fog and problems when performing daily tasks.
Vitamins B1 and B12 contribute to normal cognitive function and boost energy levels. Studies show deficiencies cause lower energy levels and difficulty concentrating (PubMed).
Natural Sources:
-
Whole grains
-
Poultry and lean meats
-
Legumes
Supplementation
Vitamin B supplements are especially important for males who follow a plant-based diet, as B12 is mainly found in animal-derived sources.
It's important to remember that your recommended daily intake depends on the type, but using a specially formulated B-Complex supplement will give you optimal levels.
Vitamin A
Vitamin A is a fat-soluble vitamin with antioxidant properties. Its benefits include immune health, retina function, and skin health. However, the main reason men take Vitamin A is its ability to promote normal fertility.
The Journal of Clinical Investigation conclusively proved that Vitamin A supplementation can enhance sperm production, making it a valuable addition to your daily diet.
Natural Sources:
-
Carrots
-
Spinach
-
Liver
-
Sweet potatoes
Supplementation
It's essential to remember that high amounts of Vitamin A can be toxic, and it's best to purchase supplements from a reputable provider. The recommended intake for men is 900 mcg, but it depends on your unique
Vitamin E
Another essential vitamin is Vitamin E, which is also an antioxidant. Its ability to support immune function and protect your cells from damage promotes your overall health, but the vitamin can also reduce the risks of developing prostate issues.
Multiple studies show that Vitamin E offers a variety of prostate health benefits, potentially reducing the risks of developing cancer.
Natural Sources:
-
Nuts and seeds
-
Spinach
-
Vegetable oils
Supplementation
The standard recommended intake for males is 15 mg daily. Please remain cautious, as excessively high doses can compromise blood clotting ability.
Vitamin K
Vitamin K is vital for healthy bones and blood clotting. It ensures the activation of proteins in the bones, reducing the risks of osteoporosis and fractures. The vitamin's ability to support clotting also means that it can speed up wound repair.
Many specialists also believe that Vitamin K can promote brain health and cognitive function, but research is still in its early stages.
Natural Sources:
-
Kale
-
Broccoli
-
Fermented Foods
-
Spinach
Supplementation
Most men should take around 120 mcg of Vitamin K daily, but you should seek advice from a medical professional if you're using anticoagulants.
Other important supplements
Omega-3 Fatty Acids
Omega-3 is a vital component of a well-balanced diet. Commonly found in fatty fish, It's integral to cognitive function and heart health. It also promotes eye health and plays a key role in maintaining optimal vision.
Studies show that Omega-3 can reduce the risks of heart attacks, which is one of the leading causes of death in men (Harvard Health). While many people get enough through diet alone, vegans and vegetarians often struggle, but there are vegan sources available.
Natural Sources:
-
Fatty fish
-
Flaxseeds
-
Fish Oil
-
Walnuts
Supplementation
Specialists recommend aiming for 1.6 grams of DHA and EPA omega-3s daily, so taking an Omega-3 supplement with 120 mg of DHA and 180 mg of EPA can support your health and minimise the risks of deficiencies.
Magnesium
Magnesium is an essential mineral that supports over 300 biochemical reactions, including blood sugar regulation, energy production and nerve function. Many men experience sleep and stress issues, but magnesium can promote relaxation and support energy production.
Studies also show that magnesium contributes to normal testosterone levels and can support muscle health in males who work out regularly (Men's Health).
Natural Sources:
-
Nuts
-
Whole grains
-
Leafy greens
Supplementation
The recommended daily intake for men is 400–420 mg, but it's essential to remember that excessive intake can cause digestive problems. If you struggle with lethargy, taking a Magnesium and B6 supplement can increase your energy levels throughout the day.
Zinc
Zinc is another mineral that supports testosterone production. Its benefits also extend to faster wound healing and immune system support. Zinc can also support prostate health, but excess levels might have the opposite effect, so it's important to monitor your intake.
Natural Sources:
-
Shellfish (oysters)
-
Chickpeas
-
Red meat
-
Pumpkin seeds
Supplementation
Men require about 11 mg daily, but males with a deficiency should slightly increase their intake. Our Zinc supplements contain 15mg of the mineral, ensuring your body receives the maximum benefits.
Calcium
Calcium is a no-brainer for everyone. It ensures bone and teeth health while supporting muscle contraction and heart health. As men age, their bone density naturally decreases, making supplementation essential for their wellbeing.
Taking a regular supplement can also prevent muscle cramps, enhance your workouts, and help you reach fitness goals.
Natural Sources:
-
Dairy products
-
Fortified plant-based milk
-
Leafy greens
Supplementation
The recommended calcium intake for males depends on their age. Generally speaking, it's 1,000 mg daily, but you should increase it to 1,200 mg after turning 70. Taking a combined Calcium and vitamin D3 supplement can support bone and muscle function.
Choosing the right supplements for your health needs
While consuming a healthy diet can increase your vitamin and mineral intake, deficiencies or low levels can still occur. Supplements provide nutritional support and offer a range of benefits, including normal muscle function, heart health, and cognitive support.
Everyone has unique needs, and it's essential to understand yours when choosing supplements. Taking a Men's Multivitamin is ideal for general health goals, as these supplements combine multiple nutrients into one convenient dose.
Here's how to determine the right supplements for your needs.
Think about your diet
If you're a vegan or vegetarian, your diet will probably lack vital nutrients. While some plant-based foods contain Omega-3 acids and B Vitamins, taking a supplement can enhance your energy and promote brain function.
While supplements shouldn't replace a balanced diet, they can be beneficial when you lack certain nutrients.
Identify deficiencies
Certain symptoms can point to a deficiency. For example, excess lethargy and a lack of motivation are often signs of multiple deficiencies, while pale skin and rashes usually point to Vitamin B deficiencies.
Low Vitamin D levels can cause muscle weakness, impacting your ability to reach workout goals. If your GP feels you might have a deficiency, they'll order blood tests.
Monitor your health
When taking supplements, be sure to monitor your health and take note of any changes. If you begin to feel better, you'll know that the supplements are having a positive effect. However, when you exceed the recommended intake and don't have a deficiency, it can have the opposite effect.
Shop men's supplements with Sealions
Your health shouldn't come at a high cost; with Sealions, it never does. While many supplement providers increase their profit margins, we lower ours to provide each customer with incredible value.
When you shop with us, you can get a year's supply of vitamins for as low as £5.00 without worrying about quality. Our supplements come from reputable sources and undergo extensive quality checks.
If you have any questions or require support, please don't hesitate to contact our friendly team today. Otherwise, take a look at our collection of supplements specially formulated for men today and enjoy speedy UK delivery.
Tagged: