Vitamins in their natural form are best
Middle-aged men have their own special requirements for vitamin intake because men at this age begin to experience age-related and gender-specific problems.
Adjust vitamin intake as a good beginning step for tackling any health issue, especially in the light of research which shows modern diets lack a number of important nutritional components. Adding a supplement or a food rich in a particular vitamin is a simple, low-cost and safe way to start to work toward better health.
Vitamin D
Older men, men with dark skin coloring and those who do not get sufficient exposure to daily sunlight (15 minutes per day is recommended) should consider taking a supplement or using a food product fortified with vitamin D.
Vitamin D may help prevent the development of high blood pressure and may reduce the incidence of some kinds of cancer. The vitamin may help with seasonal depression and help the body fight off infections like tuberculosis and conditions like multiple sclerosis. Middle aged men should receive 10 mcg per day.
Vitamin E
Vitamin E protects the eyes in a number of ways, reducing the chance that you may develop uveitis, macular degeneration or cataracts. It may reduce the chance of developing heart disease, which is especially an issue for diabetics.
Vitamin E levels may have a link to the development of cancer; long-term trials suggest that certain cancers, such as colon cancer, may have a reduced incidence in those who maintain adequate levels of vitamin E.
The recommended dose for an adult male is 15 mg daily. While it is best to get your vitamins from food sources (yams, nuts and dark leafy greens provide vitamin E), a supplement can ensure that variations in diet do not leave you unprotected.
Vitamin C
Vitamin C is also recommended to help prevent macular degeneration and uveitis. It may protect the arteries of the heart from damage and slow the progress of atherosclerosis. Vitamin C may also lower your risk for developing high blood pressure and cancer. The vitamin is also vital for maintaining collagen for healthy bone, tendons and ligaments.
Citrus is an excellent source of vitamin C, but it may not be commonly known that broccoli, Brussels sprouts and cabbage are as well. Men need 90 mg per day. Smokers need an additional 35 mg to counter the effects of depletion caused by the habit.
Vitamin B6
Vitamins B6, C and E are recommended to help with sexual dysfunction. While vitamin C affects blood flow, E and B6 assist the body with hormone production. B-complex vitamins are recommended for their stress relieving properties. B6 is also necessary for the production of neurotransmitters.
Men should ingest 50 to100 mg per day of vitamin B6 or . Legumes and vegetables such as carrots, peas and potatoes are rich in vitamin B6.
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