Men have unique vitamin needs, and some of the most important ones include vitamins C, D, and E. It’s essential to know the right types of these vitamins to buy if you’re interested in getting the best benefits for your health. Here, we discuss these three vital vitamins, their benefits, and ways to include them in your diet.
Vitamin C
Vitamin C is a potent antioxidant that contributes to a man’s overall health and immunity. Its health benefits are well known for helping the body fight the common cold, but did you know that this essential nutrient can help men stabilize arteries and increase fertility? One study on healthy but infertile men found that after taking 1,000 mg of vitamin C twice a day for two months, they experienced a 129% jump in sperm count, as well as improvements in movement (motility) and form (shape).
Vitamin C is helpful to men of any age, protects cells from the effects of oxidation, and promotes healing. This vitamin provides a natural way to enhance performance and recovery from injury for male athletes. For aging men, vitamin C can fight aging stress, support joint health, regulate mood, and play a role in immune function. Vitamin C is essential for making collagen, which is necessary for healthy connective tissue, the vascular system, and skin. It is even associated with lowering cholesterol and keeping your gums healthy.
Dietary sources of vitamin C include citrus fruits, berries, melons, peppers, tomatoes, and dark leafy green vegetables. It’s best to get as much vitamin C from diet as you can, but there are many supplements that you can take if you want to boost your levels.
Vitamin D
Vitamin D is essential for men’s health for numerous reasons. It is considered one of the top supplements for prostate cancer. Ensuring your vitamin D levels are sufficient can help you prevent complications from a prostate biopsy. In terms of prostate health, studies show that low levels of vitamin D are associated with a greater risk of having an enlarged prostate or benign prostatic hyperplasia (BPH).
Vitamin D also regulates bone health, muscle health, immune system response, insulin and blood sugar levels, and calcium and phosphorus metabolism. It may also help lower a man’s risk for heart disease.
The body manufactures vitamin D (in the form of D-3) through sunlight exposure. You can get it from supplements and a limited number of foods. In order to properly use vitamin D, your body needs magnesium, zinc, vitamin K, boron, and small amounts of vitamin A.
When shopping for vitamin D supplements, look for vitamin D-3. As one of the best supplements for the prostate, vitamin D-3 promotes normal prostate size and supports maximum prostate health.
Vitamin E
Vitamin E is essential for enhancing the body’s ability to fight prostate cancer and prostatitis, an inflammatory prostate condition that affects many men. You can find vitamin E in foods such as nuts, sunflower seeds, and vegetable oils (like olive, corn, canola, and soybean oils). Vitamin E health benefits come from a group of naturally occurring substances called tocopherols and tocotrienols.
Scientists have found that the gamma-tocopherol form of vitamin E contains excellent antioxidant abilities and that it functions both independently and synergistically with alpha-tocopherol (another form of vitamin E). While alpha-tocopherol inhibits the production of free radicals, gamma tocopherol is required for trapping and neutralizing them. Unfortunately, while gamma-tocopherol is critically important, it is the form that is lacking in most commercial vitamin E supplements.
In a study conducted in 1989, investigators found that men with the highest blood levels of gamma-tocopherol were five times less likely to develop prostate cancer than men who had the lowest levels. The researchers also observed that alpha-tocopherol and selenium protected against prostate cancer only when gamma-tocopherol intake was high.
Get the facts about vitamin E and prostate cancer so you can understand the limitations of some studies and know what to look for when shopping for vitamin E supplements. Look for products that contain gamma-tocopherol or a mix of tocopherols; you want to keep them in the right balance. Research has shown that alpha-tocopherol robs cells of gamma-tocopherol, which is the form that offers the most protection against prostate cancer.
Buying Vitamins
The vitamins discussed here aren’t the only vitamins for men’s health, but knowing about them can help you be aware of natural sources of them like diet and sun exposure.
When buying vitamins, make sure you read labels and read the reviews. When shopping for vitamin D, look for D-3. When buying vitamin E, make sure it contains gamma-tocopherol. With vitamin C, be aware that high levels can cause gastrointestinal problems. If you experience this side effect, try lowering the amount you take. Ensuring you have adequate levels of vitamins C, D, and E can help you enhance your health and, particularly, the health of your prostate.
