Important Vitamins & Minerals for Men

Men and women require the same basic vitamins and minerals in their diets, but due to lifestyle and different physiological factors, the amounts they require often differs. Men tend to eat fewer fruits and vegetables than women, and they also tend to smoke and drink more than women. Also, due to higher caloric demands and energy expenditure, men process nutrients differently than women. Thus, men may need to supplement their diet with the following vitamins and minerals.


Calcium regulates heart function and keeps bones and teeth strong and healthy. Men should get 200 to 1,000mg daily either through food intake or via supplements. Foods rich in calcium include dairy products and leafy green vegetables.

Vitamin E

Vitamin E helps fight infection and aids in cellular repair and renewal. It also helps protect the heart. It is found in nuts and leafy green vegetables, and men should get 200 to 400 IUs daily either from food or supplements.


Zinc helps boost the immune system to fight of infection, helps in cellular repair and renewal and aids in metabolism. It is found in eggs, red meat and seafood and can also be found in supplement form. Men should get 10 to 15mg per day.


Magnesium assists in proper muscle function and aids in nerve impulse conduction. It can be found in foods like whole grains, dairy, meat and fish. Men need 200 to 400mg daily either through food intake or supplements. Men who are very active may need as much as 200mg extra magnesium per day.


Potassium is a mineral that helps regulate heart and kidney function. Because it is possible to get to much potassium, it is better to get enough from your diet, which could include potassium sources such as potatoes and bananas.

Folic Acid

Folic acid, found in leafy green vegetables, whole grains, and oranges, helps with tissue production and the renewal of red blood cells. Men should get 400mcg daily.


Selenium is an important antioxidant that helps regulate muscular, heart and immune function. It can be found in nuts, red meat, and seafood and in supplement form. Men need 50 to 200mcg per day.

Vitamin D

Vitamin D maintains bone health and helps prevent bone disease. Milk is the best source of vitamin D. Men should get 200 and 400 IUs daily.

About this Author

Jody Braverman is a health and fitness professional and writer in Seattle. She has been a personal trainer and yoga instructor for almost a decade and is passionate about movement and helping people lead active, healthy lives.