These are the 10 Best Vitamins For Adult Men [Complete!]

It's no secret that men experience significant changes with age. So, These are the 10 Best Vitamins For Adult Men.

While the severity of these changes varies from individual to individual, aging impacts everything from your physical appearance to your sex drive.

A lot has been passed, until someone stumbles upon Fountain of Youth or one of the "longevity" companies that have recently made considerable progress, but not much can be done to reverse the aging process. 

However, you may be able to slow it down with some changes to your diet and lifestyle. 

Placing an emphasis on some of the essential vitamins and nutrients that are essential can benefit your sexual health and function. 

Best Vitamins For Adult Men

What are the Benefits of Nutrition for Your Body? 

Nutrients are compounds in food and supplements that are essential for life, providing energy, building blocks for repair and growth, and substances needed to regulate normal chemical systems.

Your body relies on six different groups of nutrients to function properly, including water, vitamins, protein, fat, minerals, and carbohydrates.

Most of these essential nutrients are found in your diet, they can also be ingested in supplement form. 

Regardless of the method of consumption, your body breaks down the food or supplement and absorbs these nutrients as they travel through your digestive system.

Proper nutrition is important for health. Lack of vitamin and mineral intake can lead to health conditions and complications. 

If you have problems with your diet, a daily multivitamin may be able to make sure your body has everything it needs.

What Vitamins and Minerals Are Most Beneficial to Men's Health?

The list of vitamins and minerals is very important for the long term. The good news is, most people who eat a balanced diet already get most of the nutrients and minerals they need. 

However, there are some foods that contain a lot of vitamins and minerals that are very important for men. Here's the list:

Calcium 

Calcium is very important for teeth and bones. In fact, your teeth and bones are 99% calcium, so maintaining optimal calcium levels can help prevent them from deteriorating with age and eventually breaking easily. 

Calcium also plays a role in blood flow because it helps your muscles contract, your blood to clot, and your heart beats to a rhythm. 

Foods high in calcium include:

1. Cheese
2. cabbage
3. milk,
4. spinach
5. yogurt 

Coenzyme Q10

Coenzyme Q10 plays an important role in heart health and helps regulate blood sugar levels. It may help prevent certain cancers and may reduce oxidative stress that damages your skin, brain, lungs, and muscles. 

Although Coenzyme Q10 is naturally produced by your liver, its production levels naturally decrease with age. 

As a result, you should start getting more from the food you eat or through supplements as you age. 

Foods high in coenzyme Q10 include:

1. Broccoli
2. Cauliflower
3. Herring
4. Kidneys
5. Legumes
6. Liver and other organ meats
7. Pistachios
8. Sesame seeds
9. Soybeans
10. Spinach
11. trout

Magnesium 

Magnesium helps your body create energy, and aids muscle and nerve function. Magnesium deficiency may play a role in erectile dysfunction and other sex-related problems. 

Foods high in magnesium include:

1. Almonds
2. Black
3. beans Cashews
4. Nuts
5. Pumpkin seeds
6. Soy milk
7. Spinach
8. whole grain cereals

Potassium 

Potassium helps your body in many of the same ways as calcium, specifically helping your nerves, muscles, and heart to function properly. 

It also helps to counter the effects of too much sodium in your blood and remove waste from your cells. 

Foods high in potassium include:

1. apricots
2. Bananas
3. Broccoli
4. grapes
5. milk
6. Mushrooms
7. plums
8. pumpkin
9. currants
10. Spinach
11. yogurt
12. Cucumbers

Selenium 

Selenium is essential for your immune system and protects your cells from damage. It also helps your thyroid function properly and contributes to DNA repair. 

Foods high in selenium include:

1. Baked 
2. Bananas
3. Brazil nuts
4. rice
5. Cashews
6. Dairy products 
7. Fish (which are also high in omega-3 fatty acids!)
8. Nuts
9. Mushrooms
10. Oatmeal
11. Pork
12. Poultry
13. Spinach
14. Sunflower seeds

Vitamin A 

Vitamin A is an antioxidant that plays a role in growth and division of your cells and helps maintain vision, reproduction, and the immune system.  

Foods that are high in vitamin A:

1. Black peas
2. Broccoli
3. Carrots
4. Liver
5. Red peppers
6. Spinach
7. Sweet potatoes

Vitamin B 

There are actually three B vitamins that are important for men's health. Vitamin B6 helps you create energy and fight off harmful pathogens. 

Vitamin B9 aids cell growth and helps prevent stroke and even some forms of cancer; and vitamin B12 helps the nervous system and blood cell production. 

Riboflavin (B2), niacin (B3), thiamine (B1), and biotin (B7) are also major B vitamins that work to support your health.

Foods high in B vitamins include:

1. Beef
2. collard greens
3. Eggs
4. legumes
5. Liver
6. milk
7. poultry
8. Salmon
9. Spinach
10. yogurt

Vitamin C

Vitamin C is an antioxidant that is important for your metabolism and immune system. 

It helps create, grow, and repair the tissues your major organs need, and is found in most fruits and vegetables. 

Foods that are high in vitamin C:

1. Broccoli
2. Brussels sprouts
3. Cabbage
4. Cantaloupe
5. Kiwis
6. Orange
7. Peppers
8. Potatoes
9. Strawberries
10. Pumpkin
11. Tomatoes

Vitamin D 

Vitamin D is used by your body to help with muscle function, nerve function, and the strength of the immune system. 

Vitamin D3 deficiency can lead to sexual problems such as erectile dysfunction. It is important in helping your body to break down and absorb calcium as well. 

The best source of vitamin D is direct sunlight, you can also get it from the following food sources:

1. Cod liver oil
2. Egg yolk
3. Herring
4. Mackerel
5. Milk
6. Mushrooms
7. Oatmeal
8. orange juice
9. Salmon
10. sardines
11. tuna

Zinc 

Zinc is needed to help support your immune system and metabolic function . 

It's also important for your senses of taste and smell while helping wounds heal and producing testosterone. 

Foods high in zinc include:

1. legumes
2. Crab
3. dairy products
4. Lobster
5. Crazy
6. oysters
7. poultry
8. red meat
9. Whole grains

Are Multivitamins an Effective Way To Get Essential Nutrients? 

The use of multivitamins is a common practice, especially in older adults. 

However, some research suggests that multivitamins are not an effective method of meeting your daily vitamin and mineral needs because most of the time, their forms in supplements cannot be absorbed and used the way your body needs them. 

Although they are better than vitamin or mineral deficiencies, they may not match dietary intake in reducing the risk of heart disease, cancer, or mental decline. Ideally, get your nutrition from a healthy, balanced diet.