Best Supplements for Men’s Health

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 people in Ireland eat the recommended amount of food within each food group per day. Therefore, it is vital they take extra supplements to prevent deficiencies and support good health.

Signs and Symptoms of Malnutrition in Men

• Weakening of the muscles
• Feeling tired all the time
• An increased vulnerability to infection
• Delayed wound healing
• Dizziness
• Irritability
• Brittle nails
• Skin that has become dry and flaky
• Persistent diarrhoea
• Depression

Signs and Symptoms Vitamin and Mineral Deficiency in Men

• Skin problems or rashes
• Swelling of your tongue
• Poor vision at night or in dim light
• Breathless
• You experience a constant ringing or buzzing in your ears
• Paleness inside the mouth or eyelids
• Pain in the bones or joints

Vitamin D Benefits

• Good for bones, teeth, and muscle health
• Regulates the amount of calcium in your body
• Can help prevent upper respiratory infections
• Promotes cell growth
• Can help reduce the risk of bone deformities

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

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

B Group Vitamins Benefits

• Thiamin (Vit B1) to keep the nervous and cardiovascular system healthy
• Riboflavin (Vit 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 metabolism of fatty acids, glucose, and amino acids in the body.
• Vitamin B12 supports in the maintenance of a heathy nervous system

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

Vitamin E Benefits

• Can reduce markers of oxidative stress and improve antioxidant defences
• Evidence suggests it lowers chances of developing of heart disease
• May benefit those with non-alcoholic fatty liver disease
• Can help manage dysmenorrhea
• Supports the reduction cognitive decline
• Aids better skin health

Vitamin K Benefits

• Supports Bone Health
• May help reduce the risk of Coronary Heart Disease
• May improve insulin sensitivity in men with diabetes

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

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 (mensfitness.co.uk)
Vitamins and minerals - Others - HSE.ie
Malnutrition in Ireland - HSE.ie
Vitamin K - Consumer (nih.gov)
Vitamin E - Consumer (nih.gov)
Iron - Consumer (nih.gov)