Many women have a lengthy morning ritual, where men are known for their fast “comb through the hair and go” routine. While that simplicity is the envy of ladies everywhere, men might want to consider adding one more activity to their morning.
A multivitamin is an absolute must these days, but in addition to a jack-of-all-trades pill, here are some vitamins and minerals that various men in the U.S. are deficient in, and why that’s a big deal.
While we never know exactly what causes cancer in male or female patients, cancer patients are usually deficient in this vitamin. Vitamin D is known to improve mental sharpness, provide energy, a good mood, strong heart, and keeps teeth strong. The RDA (recommended daily allowance) is 600 IU, 800 IU if you’re 70 years of age or older. Vitamin D and calcium should be taken together for best absorption; many pills combine the two.
“Magnesium is required for the proper growth and maintenance of bones. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body. In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine.”
Here’s the perfect example where one deficiency can cause a lot of havoc. Not enough magnesium can lead to fatigue, osteoporosis, heart disease, and certain cancers.
*Weird Fact: Drinking soda with your meal strips it of magnesium. So think twice before having that coke – diet or regular.
RDA for men over 31 is 420 mg. You can have a little less if you’re younger, but not much.
Important for the production of red blood cells, neurological functions, and DNA synthesis. Since these things are linked to our motor skills, it’s no surprise that a lack of B12 causes memory loss, confusion, fatigue, loss of balance, depression, irritability, and psychosis. Deficiencies have also been linked to Alzheimer’s disease.
RDA is 2.4 mcg.
For more info, Men’s Health has a great article that focuses on this vitamin. Article here.
Potassium is an electrolyte that maintains acid-base balance and healthy blood pressure support. Potassium is known as the hangover remedy in colleges everywhere. Since drinking alcohol causes dehydration, look to potassium – in a food or beverage – to replenish those lost electrolytes.
You could be getting enough potassium in your daily diet, so pay attention to your consumption and how much is in your multivitamin. Consuming too much, a condition called hyperkalemia, is usually handled by our kidneys. If they’re working properly, they’ll excrete the excess potassium.
RDA 4,700 milligrams.
The vitamins and minerals men need are certainly not limited to the above. Here's a complete chart with the recommended daily allowances.
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