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Best Minerals and Vitamins For Men Of All Ages

Micronutrients Have Many Roles

Micronutrients are vitamins and minerals needed by the body in small amounts but are absolutely essential for overall health. They play a role in energy metabolism, hormone production, immune health, bone density, muscle strength, cardiovascular function, vision, reproductive health, and more. Men and women have different body compositions – men possess more muscle mass, higher bone density, and different hormone levels. Because of this, men require higher amounts of certain nutrients. Here are the best vitamins for men:

Vitamin A

Why is it important?
Vitamin A is a fat-soluble vitamin found in food in two forms: Preformed vitamin A and provitamin A. Preformed is the active form, found exclusively in animal products and supplements, while provitamin A is found in plants and has to be converted into the active form. Vitamin A plays many roles in the body, the best-known being its role in vision and eye health. It also supports the immune system, cell growth, skin health, and reproductive health. Vitamin A deficiency is associated with increased susceptibility to infections, as well as to thyroid and skin disorders. Many vitamin A-rich plant-based foods contain the carotenoid lycopene, a pigment that gives foods their red color. Lycopene is a potent antioxidant that is especially important for men as higher intake levels are associated with lower prostate cancer risk. You'll find lycopene in Blueshift's AM Foundation blends for men.

Daily Requirements: 900 mcg (3,000 IU) for men 19+ years

Dietary Sources
  • Organ meats such as beef liver
  • Fish and shellfish
  • Red meat such as beef and pork
  • Dairy products such as cheese and yogurt
  • Eggs
  • Orange and yellow vegetables such as sweet potato, winter squash, carrots, and pumpkin
  • Leafy greens such as spinach, kale, and collard greens
  • Yellow fruits such as mango, cantaloupe, apricots, and papaya

Vitamin B6 (Pyridoxine)

Why is it important?
B vitamins play a role in energy metabolism – the conversion of food into energy. Vitamin B6 is especially important for protein metabolism and cognitive function. Requirements for vitamin B6 increase with age and are highest for men ages 51 and older. This is because vitamin B6 absorption decreases in older adults, putting them at a higher risk for deficiency. Inadequate B6 vitamin levels can result in fatigue, depression, confusion, weakened immune function, and dermatitis.

Daily Requirements
  • 19-50 years: 1.3 mg
  • 51 or older: 1.7 mgg
Dietary Sources

  • Legumes such as chickpeas and tofu
  • Red meat such as beef liver and ground beef
  • Fish such as tuna and salmon
  • Poultry such as chicken and turkey
  • Starchy vegetables such as potatoes and squash
  • Fruits such as bananas and watermelon

Vitamin B12

Why is it important?
Vitamin B12 is essential for energy production and keeping the nervous system sharp. A vitamin B12 deficiency can lead to megaloblastic anemia, a serious condition where blood cells don't develop normally, causing severe fatigue and muscle weakness. This can affect one's ability to perform both mentally and physically, hindering their quality of life. Because vitamin B12 is found primarily in animal foods, supplementation is crucial for those consuming a plant-based diet. Supplementation may also be important for older adults as the body's ability to absorb vitamin B12 decreases with age. Supplements and fortified foods contain the active form of vitamin B12, which is more easily absorbed by the body.

Daily Requirements: 2.4 mcg for men 19+ years

Dietary Sources

  • Red meat such as beef and pork
  • Poultry such as chicken and turkey
  • Seafood and fish
  • Eggs
  • Milk and dairy products
  • Fortified foods such as breakfast cereal, soymilk, protein powders, and nutritional yeast

Calcium

Why is it important?
A crucial mineral for the development and health of bones and teeth, calcium also plays a role in muscle contraction, nerve function, and keeping a regular heartbeat. Calcium is found in animal and plant foods, but it requires work to be broken down and taken in. Calcium bioavailability refers to the degree to which calcium is absorbed and utilized by the body. Some plant foods have higher calcium bioavailability than animal foods, but they usually contain less calcium per serving size. In addition, some plant foods such as spinach contain oxalates or phytates, substances that reduce calcium absorption. Calcium requirements are higher in older adults because they are at a higher risk for osteoporosis, a condition that causes weakening of the bones and increases the risk of fractures.

Daily Requirements
  • 19-70 years: 1,000 mg
  • 71 or older: 1,200 mg
Dietary Sources

  • Dark green vegetables such as bok choy, collard greens, kale, and broccoli
  • Milk and dairy products such as yogurt and cheese
  • Soy products such as tofu, soy milk, and edamame
  • Nuts and seeds such as almonds, chia seeds, and sesame seeds
  • Legumes such as beans, chickpeas, and lentils
  • Fish such as salmon and sardines
  • Fortified plant milk and orange juice

Vitamin D

Why is it important?
Vitamin D is essential for various bodily functions, such as absorbing calcium for bone health, supporting immune function, and reducing inflammation. There are two types of vitamin D – vitamin D2, which is found in plant sources and fortified foods, and vitamin D3, which is found in animal-based foods and is more effective at improving vitamin D status. The body produces vitamin D when the skin is exposed to sunlight; however, aging can lower the body's ability to make this vital nutrient, and therefore supplementation can be beneficial. Inadequate intake of this vitamin can affect the immune system and lead to loss of bone density, resulting in illness, infections, and an increased risk for bone fractures.

Daily Requirements
  • 19-70 years: 15 mg (600 IU)
  • 71 or older: 20 mg (800 IU)
Dietary Sources

  • Fish such as salmon, tuna, and sardines
  • Milk and dairy products
  • Cod liver oil
  • Beef liver
  • Egg yolk
  • Fortified foods such as plant milk, orange juice, and breakfast cereal

Vitamin E

Why is it important?
Vitamin E is a powerful antioxidant that protects cells by scavenging free radicals – highly unstable molecules that damage cells and might contribute to the development of cardiovascular disease and cancer. Vitamin E also enhances immune function and helps prevent clots from forming in heart arteries, making it a key nutrient for cardiovascular health. Although a deficiency is rare, it can present itself in the form of decreased immune function or as peripheral neuropathy (damage to the peripheral nerves). When it comes to vitamin E supplementation, it's important to know that the two forms of the vitamin, alpha-tocopherol, and tocotrienol, interfere with one another. Therefore, supplementation is most effective when taking these two forms separately, such as in Blueshift's AM and PM Foundation blends for men.

Daily Requirements: 15 mg (22 IU) for men 14+ years

Dietary Sources

  • Nuts and seeds such as sunflower seeds, almonds, hazelnuts, and pine nuts
  • Vegetable oils such as sunflower and safflower oil
  • Fish such as Atlantic salmon and rainbow trout
  • Dark green vegetables such as spinach, collard greens, and broccoli
  • Fruits such as mango and kiwi

Zinc

Why is it important?
Zinc is a trace mineral needed in very small amounts, and yet it is essential for almost 100 enzymes to carry out vital chemical reactions in the body. Zinc plays a crucial role in ensuring the proper functioning of the immune system, and it also assists with the creation of DNA, cell growth, and protein synthesis (protein building). Although zinc can be obtained from plant-based foods, it is more bioavailable in animal sources such as meat, shellfish, and poultry. Additionally, plant-based sources of zinc, such as legumes and whole grains, contain phytates which can reduce the body's ability to absorb zinc.

Daily Requirements: 11 mg for men 19+ years

Dietary Sources

  • Shellfish such as oysters, crab, and lobster
  • Red meat such as beef and pork
  • Poultry such as turkey and chicken
  • Legumes such as baked beans and chickpeas
  • Nuts and seeds such as pumpkin seeds and cashews
  • Dairy products such as yogurt and cheese

A Preventative Measure

It is crucial that men consume micronutrients in adequate amounts for overall health and physical performance. As men have higher nutrient requirements than women, supplementing their diet with a carefully designed formula can be a safe and effective way to bridge nutrient gaps and help meet nutritional needs. Additionally, doing so early on in life can be a great preventative measure to avoid nutrient deficiencies down the road. Blueshift's drinkable supplements offer a next-level multivitamin option for men that is optimized with essential nutrients in the right doses for a men's body, diet, and time of day.

How Blueshift Supports Men's Health

Blueshift's multivitamin formulas for men are carefully designed according to age and dietary preferences. They provide a tasty and hydrating alternative to multivitamin pills and gummies that contains all essential nutrients to support men's health. Blueshift's AM blends are a perfect addition to your morning routine, offering all-day energy and nutritional support, while the PM blends were formulated to support rest, relaxation, natural detoxification pathways, and recovery. We recommend pairing the AM Foundation blends with their complementary PM blends for optimal results.

What Is The Best Formula For Me?

Blueshift's formulas cover the best vitamins and minerals for men. Blueshift's AM Foundation No. 11 is designed for omnivorous males, while Blueshift's AM Foundation No. 13 offers nutritional support for vegan and vegetarian males. They are both excellent sources of vitamins A, B6, B12, D3, and E, as well as minerals such as zinc. The evening blend Blueshift's PM Foundation No. 41 was formulated for individuals under the age of 50 to support their needs starting from early adulthood. The Blueshift's PM Foundation No. 51 is perfect for individuals over the age of 50 who are at a higher risk for micronutrient deficiencies and dehydration and provides vitamins B6, B12, D3, and calcium.

Key Takeaways

While all adults need a variety of key vitamins and minerals every day, men and women have different nutrient needs that change over time. No matter what stage of life you're in, it's important to cover the essential foundations of health. The best way to get these vitamins and other nutrients is by eating a healthy, balanced diet consisting of fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean meats, and healthy fats. However, consumption of micronutrients is not always adequate through food, so supplementation can be an effective way to fill nutrient gaps in the diet and help men meet nutritional needs.

About the Author

Carolina Schneider, MS, RD, is a registered dietitian and a writer specializing in plant-based nutrition. Carolina is the founder of Hungry for Plants, a company dedicated to offering nutrition consulting services to health and wellness brands, primarily in the plant-based food and beverage space.