With short days, brisk weather and limited fresh produce, winter can certainly feel a slog, as many people turn to supplements to bridge the gap.
Of course, a healthy and varied diet is generally sufficient for bodies to get the nutrients they require. But with busy lifestyles, it can be difficult to get enough vitamins and minerals through diet alone, so daily vitamins can help provide a buffer.
In particular, the NHS and UK Government Department of Health advises everyone in the UK to take vitamin D supplements in autumn and winter.
For men in particular, Vitabiotics says there are some vitamins they should take alongside a healthy diet filled with nutrient-rich foods. That’s especially true for vitamins B and C as they are water-soluble and thus unable to be stored in the body.
What vitamins should men take daily?
To support normal body functions, there are some essential vitamins men need to get enough of every day, notes Vitabiotics.
Vitamin D
The sun is our main source of vitamin D, but in the colder winter months, sunlight isn’t always guaranteed.
That’s why the UK’s Department of Health recommends that everyone consider taking a supplement of 10 micrograms (mcg) of vitamin D daily to support normal immune system function and help maintain normal bones and teeth.
Vitamin C
For men, vitamin C plays an important nutrient. Not only does it contribute to the normal function of the immune and nervous systems, but it also works to protect cells from oxidative stress, a condition that occurs when there’s an imbalance of free radicals and antioxidants in the body.
It also contributes to normal collagen production – a requirement for the function of bones, teeth, cartilage, skin and blood vessels. Vitamin C can also increase iron absorption and contribute to normal energy release.
Calcium
To maintain normal bones and teeth, it’s important to get enough of the mineral calcium. It’s also necessary for normal muscle function and coagulation (blood clotting), and it plays a big role in the normal function of digestive enzymes that help break down food into nutrients so the body can absorb them.
Magnesium
Magnesium contributes to over 300 biological processes within the body, including protein synthesis, normal muscle and nervous system function, bone health and electrolyte balance. Taking it daily can also help contribute to the reduction of tiredness and fatigue.
Zinc
Zinc is scientifically proven to support normal fertility, and reproductive health supports the maintenance of normal testosterone levels in the blood.
Since men lose an estimated 5mg of zinc every time they ejaculate, a good intake of zinc is essential for reproductive health, as semen contains 100 times more zinc than is found in the blood.
Sperm can be highly susceptible to free radical or oxidative damage from environmental toxicants and natural ageing, so maintaining optimum levels of zinc is key. Zinc also contributes to maintaining the normal function of the immune system, and it supports normal skin, hair, nails, bones and vision.
Iron
Iron is needed to support the normal functioning of red blood cells and haemoglobin and also to maintain oxygen transport in the body. Daily iron intake can contribute to the reduction of tiredness and fatigue and supports normal cognitive function.
B vitamins
The B vitamins are a group of eight vitamins that play different roles in the body. All of the eight B vitamins are needed to support male health. This includes vitamin B5 (pantothenic acid), which contributes to normal mental performance and vitamin B6 (pyridoxine), which contributes to the regulation of hormonal activity.
To help support men’s heart health, vitamin B1 is a useful vitamin as it contributes to the normal function of the heart. It contains vitamins B6 and B12, which contribute to normal energy release and red blood cell formation.
Selenium
It’s important that men get enough of this mineral as it has been shown to contribute to normal spermatogenesis, the process by which sperm cell production occurs, as well as normal thyroid function.