1. Tips on choosing a high-quality vitamin.
2. Long term benefits of multivitamins.
3. Advice on different vitamins and their roles.
Alright gentlemen. You’ve been eating healthy, putting in the work at the gym, making sure to get your beauty rest, and doing your best to keep your body and mind healthy. You deserve some credit! However, you could still be lacking in a very important category: Vitamins! Even if you think that you eat the most amazing, balanced and nutritious diet, you could still be missing out on tons of essential vitamins and nutrients for your body. Oftentimes we as men forget about them or just don't think that we need to take them. However, these vitamins and nutrients can play a critical role in our health, mood, and overall well-being.
What Makes A Vitamin High Quality?
Many vitamins we find in grocery stores, drug stores, or online fall under the category of “synthetic” vitamins. Basically, synthetic vitamins are derived from chemicals, not from actual food sources. Synthetic vitamins can be hard for our bodies to process and absorb. Most of the time it just ends up as expensive urine.
So what does a quality vitamin consist of? We're glad you asked. The key when looking for a good vitamin is to look for the term “whole food” on the bottle. Whole food vitamins are derived from real, whole foods as opposed to synthetic chemicals. These whole food derivatives are much better for your body and easier to assimilate and process the nutrients found in the vitamins. Our bodies are incredibly smart and know the differences between a synthetic vitamin and one that is derived from real foods.
Long-Term Benefits Of Vitamins
Think of vitamins as a long-term investment for your body. No, vitamins alone are not going to get you looking like a super-chiseled pillar of health. But vitamins, combined with proper exercise and diet, will nourish your body to help streamline the process. Taking vitamins will help aspects of your body function better like your immune system, brain function, bones, skin, and hair. The list goes on and on!
The Top 10 Vitamins & Nutrients For Men's Health
Now there's no doubting the world of vitamins and nutrients is vast, and maybe a bit scary to navigate alone. So don't stress. We've compiled the 10 most valuable vitamins and nutrients to men's health to get you well on your way to being a well-fueled health machine!
- Multivitamin: If you’re looking for just one supplement to cover all of your bases, it is a great whole food multivitamin. It is extremely difficult to eat a diet so well balanced and nutritious that it covers all of what’s found in a multivitamin. A great multivitamin is packed with everything you need including vitamin A, C, D, K along with Biotin, B12 and so many amazing others. Multivitamins have been shown to increase your overall well-being and support heart health, bone and muscle function, and even eye health.
- Vitamin D: This vitamin is essential for your well-being and overall health. Vitamin D helps promote bone health, boost the immune system, regulate our moods and has even shown the potential to reduce risk of cancer. Furthermore, if you live in an area that doesn't have as much sunlight, you're more likely deficient in this vitamin, making it extra important you get an ample supply. You can take these vitamins in the form of a pill or you eat foods such as salmon, cod liver oil, milk, cheese, egg yolks and yogurt.
- Vitamin C: Vitamin C plays an essential role in keeping our hair, skin, immune system and even teeth healthy. Although Vitamin C deficiencies are pretty uncommon, it's still important to make sure your body is getting enough. Adding additional vitamin C into your regimen can help prevent you from getting sick. Vitamin C can be taken in a pill, tablet, chewable or be found in tons of different foods. Foods such as cantaloupe, oranges, red cabbage, broccoli, red pepper and tomato just to name a few.
- Fish Oil (Omega 3/6/9’s): Fish Oil supplements contain essential fatty acids that your body needs to function such as omega 3/6/9. These fatty acids play a role in your heart health, hair strength, skin and have been shown to help lower blood pressure, reduce triglycerides and aid in weight loss. Yes, weight loss! As counterintuitive as that sounds. Fish oil can be taken as a supplement or found in (you guessed it) fish. Specifically, salmon, tilapia, and oysters to name a few.
- Vitamin A: Vitamin A is another vitamin that lots of gents miss tracking; but it is a super important vitamin for our bodies. Vitamin A helps with our vision, cell growth and even reproductive health. Vitamin A has also been shown to reduce acne breakouts and the frequency they occur. Vitamin A is found in a ton of different foods such as spinach, salmon, cheese, milk, and eggs.
- Calcium: We’ve been hearing this one since we were little gents, “drink your milk, it’ll make your bones grow strong!”. Well, whoever was telling you that wasn’t wrong. To be exact, it's the calcium that is making your bones healthy. But it also is essential for the function of your heart, muscles, and nerves. Calcium can be found in a plethora of different foods such as yogurt, milk, beans, almonds, and leafy greens.
- Zinc: Zinc is an incredible vitamin that supports a ton of different parts of our bodies. Zinc helps support your immune system, increase how quickly our bodies heal themselves, increase learning and memory, increase libido and in some cases has even shown to increase penis size. You heard us right, and you're welcome. Zinc can be taken in a pill form or can be easily found in beans, nuts, fish, and certain dairy products.
- Magnesium: Magnesium is a vitamin that is often taken alongside zinc, particularly in the supplement known as ZMA. Magnesium has been shown to have a ton of benefits for your body. Some of the most prominent include increased quality of sleep, increase in bone health, and increased heart health. They have even been know to work as an anti-inflammatory! Magnesium can be taken in a pill form or found in array of foods like brown rice, salmon, avocado, cashews and peanut butter
- B-Vitamins: B-Vitamins (also known as B-Complex) are a variety of vitamins that are clumped together into one category for our bodies. Vitamins like B-1 through B-6, Biotin, Folic Acid, and Vitamin b12 are all included in this grouping. Essentially, what these B-vitamins do is help with cellular function in our bodies, things such as breaking down carbohydrates and shuttling the nutrients across our bodies. This in turn leads to healthy brain activity, boosts metabolism and aids in those feeling constantly fatigued. Taking a B Vitamin is essential for those of us who are vegan, as the majority of B-vitamins are found in animal products. B-vitamins are most commonly found in foods like cheese, salmon, red meat, spinach and eggs. B-vitamins can also be taken in a liquid or tablet forms.
- Biotin: If you're not taking biotin guys, you are missing out on some amazing nutrients for your body, hair, skin and nails. Biotin is one of the very important B-vitamin’s that aid in our health, and is most famously known for its effect on our hair, skin and nails. Essentially, Biotin stimulates the production of Keratin in our body, which leads to strengthening our hair and making our nails healthier. Aside from the hair, skin and nails benefit, biotin has been shown to aid in repairing muscle tissue, boost immunity and improve brain function. Biotin is commonly taken in a tablet or gummy form, but is also rich in foods like sweet potatoes, salmon and eggs.
Now we're not doctors, so it's important to check with your physician first before taking any supplements. With that being said, the research has shown that taking a quality, whole-food vitamin is key for our overall well-being. Pair it up with a regular exercise, proper sleep, and a well balanced diet, and you'll be the on the fast track to a healthy, chiseled body and mind.
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