7 Essential Vitamins and Minerals For Men

We all know that health is wealth; however, the busy lifestyles and eating habits of the majority of men living in Singapore make it clear that many of them are deficient in commonly used nutrients and vitamins necessary for a healthy body and mind. Don't consider your health as something you take for granted. Consider these essential nutrients and vitamins that you don't realize you're missing out on.

  • Minerals and vitamins are two of the most important types of nutrients your body needs to stay alive and be well.
  • Learn about some of the essential vitamins for seniors and the best way to ensure you get the amount recommended in your diet.
  • Vitamins play various roles to ensure that your body is functioning properly.
  • Certain vitamins can help fight illnesses and maintain your nerves' health, and others can aid your body in obtaining energy from food and help the blood clot form properly.

If you follow the guidelines for a healthy diet, you can get sufficient amounts of these vitamins through food.


Like vitamins, minerals aid in the functioning of your body. Minerals are the elements your body requires to function. They can be found on the earth as well as in food items. Certain minerals, such as fluoride and iodine, are only needed in tiny amounts. Other minerals, like magnesium, calcium, and so on, are required in greater quantities. Like vitamins and minerals, if you take a varied and balanced diet, then you'll have enough of the majority of minerals.

Why Do We Need Vitamins and Minerals Apart From Our Diet

Because of genetics, place, and food availability the way of life, each person has their own nutrition needs. For example, when a person eats plenty of leafy greens, they may have enough potassium levels. If that person is not exposed to direct sunlight, he may be deficient in vitamin D. Multivitamins may not be the best option for addressing mineral and vitamin deficiency. A more individualized approach will provide the right supplements to meet your specific needs without overdoing some that you don't need.

vitamin D

Other factors influence the type of nutritional supplement you may require, like the history of your family, your activity level, or stress levels. Furthermore, other factors such as drinking alcohol, caffeine consumption, or even travel may be. Many products are available on the market, but we've done an extensive study to determine the top five vitamins that will help men deal with common issues and the most important ones. If you're looking and feel great, as well as perform at your very best, these vitamins are worth a look.

• Calcium

With the wide range of options for food, from fast food and the hawker center dishes, who has cooking at home anymore? While eating out is convenient, no matter how delicious it is, keep in mind that you're not getting all the variety of nutrients and vitamins you need, particularly Calcium. To increase your Calcium intake, consider being healthy Eat more fruits and vegetables each meal.

• Vitamin D

It's the skin that creates Vitamin D when exposed to sunlight. However, since we're in sunshine Singapore and how can an absence of Vitamin D be a problem? You'll be shocked at how little sunlight you can get, particularly in the case of a 9-5 job at the office. From the time you leave your home at dawn, you'll likely be spending the majority of the day in the shade at work, and by the time you're done with work, the sun is set. Vitamin D helps keep bones strong and strong, so be sure to have your daily recommended intake of 1,000 IU daily! Consider going for an exercise instead of running on the treadmill at the gym or walking outside during your lunch break. Based on the U.S. Food and Drug Administration, the most source of Vitamin D come from fish like cod liver oil, mackerel, salmon, tuna, sardines, and margarine, milk, cereals, eggs, and much more.

• Vitamin B12 (Cobalamin)

Vitamin B-12 (cobalamin) plays a vital role in developing red blood cells and metabolism of cells and nerve function. It also plays a role in creating DNA, the cells' molecules that contain genetic information. The food sources for vitamin B-12 include meat, poultry, fish, and dairy products. Vitamin B-12 can be added to some food items, including breakfast cereals fortified with vitamin B12, and purchased by mouth as a supplement. Vitamin B-12 nasal spray or injections could be recommended for treating vitamin B-12 deficiencies.

Vitamin B-12 deficiency (1) isn't widespread across the U.S. However, those who eat an omnivore or vegan diet could be susceptible to deficiency because plant-based foods do not have vitamin B12 in them. Seniors and those with digestive tract issues that hinder the absorption of nutrients are also vulnerable to vitamin B12. A vitamin B-12 deficiency could result in anemia, fatigue, muscle weakness, digestive problems, nerve damage, and mood issues if left untreated. The recommended daily dose of vitamin B-12 for adults ranges from 2.4 micrograms to 2.4 micrograms.

• Zinc

Zinc is the best mineral for males - aside from boosting immunity; it is associated with fertility, testosterone levels, and the production of sperm. Men aged 19 and older should try to consume eleven mg of zinc daily, as per the Institute of Medicine, Food and Nutrition Board. Zinc lovers rejoice as it is present in beef, pork, and even chicken. However, oysters are among the richest sources of zinc.

In a Nutshell, Zinc is essential for good health. It plays an important role in the development of children and the immune system and wound healing, among other functions. It is best to get zinc through seafood, beans, and fortified food items. Doctors could prescribe supplements when there is a possibility of deficiency. Pregnant women or breastfeeding or who are following a plant-based diet will require additional zinc. As always, consult your doctor before taking any supplement.

• Magnesium

Feeling stressed, anxious, and exhausted regardless of how much sleep you take? It could be that you suffer from magnesium deficiencies. This mineral is essential for Singaporean men who live busy, stressful lives. It's enough to say that many adults don't have enough sleep; however, having the recommended dose of 400-420 mg of magnesium could provide the energy boost that most of us need.

Magnesium deficiency is typically linked to eating a lot of processed and refined foods, something that most people are guilty of. Make sure to choose organic, leafy vegetables that are grown without chemicals have proven to have the highest magnesium levels.

• Folic Acid

Folic acid is the synthesized version of folate, a naturally occurring B vitamin. Folate aids in the production of DNA and other genetic materials. It is particularly important for the prenatal period. Folate, sometimes referred to as vitamin B-9, is a B vitamin that is naturally found in certain food items. Folic acid, also known as vitamin B-9, is the kind of folate which manufacturers add to vitamin supplements and fortified food items.

Folate is vital for many functions throughout the body. It assists the body in making healthy red blood cells, for instance. Red blood cells transport oxygen through the whole body. If the body doesn't make enough of the individuals, they may develop anemia that causes weakness, fatigue, and a dull complexion. Without enough folate, the person could build anemia known as folate deficiency. Folate is also essential in the production and repairs of DNA, as well as other genetic material. It is necessary for cells to grow. It is especially important to obtain enough folate during pregnancy. Folate deficiencies during pregnancy could result in neural tube problems, including spina bifida and anencephaly.

• Vitamin A

Vitamin A (retinol, also known as retinoic acid) is vital in growth, vision and reproduction, cell division, and the immune system. Vitamin A also is an antioxidant. Antioxidants are substances that can shield your cells from the damaging effects of free radicals. These molecules are produced when your body processes food items or is exposed to smoke from cigarettes and radiation. Free radicals could contribute to cancer, heart disease, and other ailments. Vitamin A is present in a wide variety of foods, including dairy products, spinach, and liver. Other food sources include foods that are rich in beta-carotene. Examples include green leafy vegetables like carrots and cantaloupe. The body converts beta-carotene to vitamin A.

A supplement for oral use, vitamin A is primarily beneficial to those who have a limited diet or have an illness that raises the requirement to take vitamin A like eye disease, pancreatic disease, or measles. If you are taking vitamin A to boost your antioxidant properties, bear your eyes that this supplement may not provide the same benefits offered by natural antioxidants in foods. The daily recommended amount of vitamin A is the equivalent of 900 milligrams (mcg) for men over 50 and 700 mg for adult women.

The Benefits of Vitamins and Nutrients (2)

• Metabolism

Metabolism burns the ingested and stored nutrients from food to create energy that the body can utilize via various intricate processes. Minerals and vitamins play an important role in digestion as well as metabolism. According to the University of Maryland Medical Center, the importance of vitamin B2, also known as riboflavin, is vital to creating a coenzyme that combines oxygen with cellular mechanisms that generate energy. All B vitamins, including vitamins B6 and B12, are essential in the metabolism of proteins, carbohydrates, and fats. Minerals like magnesium are also essential in the process of energy metabolism. Foods high in B vitamins and magnesium are broccoli, spinach beans, oats and beans, eggs, fish, and poultry.

You can eat all these veggies and meat but if you want to have a supplement which contains all of these ingredients then you can buy the best Multivitamin supplement Vitality Formula Men's Multivitamin.

Nano Vitality formula is one of the best supplements available in market as it supports Healthy Hair, Men’s health, Vision and Memory as well.

• Bone Health

Vitamins and minerals are crucial to maintaining bones' health and preventing osteoporosis and brittle, weak bones. The bone's hard matrix comprises minerals like calcium, magnesium, and Phosphorus. Vitamin D is essential to assist your body's calcium absorption from food. Adding these two nutrients could help prevent bone loss and lower the chance of breaking bones. Vitamin K can also play a part in the health of bones to help support the function of calcium and vitamin D.

• Fertility

Reproductive health and fertility are dependent on the functions of various organs, structures, and hormones and the production of cells. Vitamins and minerals are essential to support the growth repair and maintain these complex systems and processes for both women and men. Zinc is a vital mineral to men's fertility health and helps increase sperm count and mobility. The most zinc-rich foods are red meat, beans, poultry, pumpkin seeds, and oysters. MayoClinic.com offers a range of minerals and vitamins essential for good reproductive health. These include vitamin C E and B12 and beta carotene, folic acids, and selenium.

• Heart Health

Vital vitamins that are part of your diet help prevent heart disease. Vitamins like vitamins A, C, and E and beta carotene are antioxidants that help to reduce inflammation which could lower the risk of developing heart disease. A diet rich in vegetables and fruits is loaded with these vitamins and other nutrients. The University of Maryland Medical Center reports mention that vitamin B3, also known as niacin, can reduce cholesterol levels and improve cardiovascular health. However, high doses of this vitamin are required and should be taken only with the guidance of a physician.



Many Americans in the United States take multivitamins and other supplements, but they aren't always necessary or beneficial, as per a study. A balanced and diverse diet full of vegetables and fruits should be the most important supply of nutrients. It is recommended that the Department of Health and Human Services provides up-to-date guidelines on the most efficient ways to get enough nutrients from your diet.

Supplements and foods that are fortified could be suitable in certain situations, for instance, during pregnancy, in people who are restricted in their diets, or for those who have specific health problems. Any supplement user should be cautious not to exceed the recommended dosage, as studies show that excessive consumption of any vitamin may cause health issues. Certain medications may interfere with vitamins. It is essential to talk to a health doctor before taking any supplements.


(1) https://www.ncbi.nlm.nih.gov/books/NBK441923/

(2) https://www.hsph.harvard.edu/nutritionsource/vitamins/


All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor.  We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.