By Elizabeth Foley
When it comes to men’s health, the importance of nutrition cannot be overstated. A balanced diet is fundamental for maintaining men’s health and wellness. Male vitamins are a convenient lifestyle choice to assure proper nutrition. In fact, the benefits of dietary supplements are far-reaching when it comes to men’s health. For instance, testosterone levels are negatively affected by poor nutrition (1).
What makes testosterone so important for men’s health? Testosterone regulates everything from libido to bone mass, as well as fat distribution, the production of red blood cells, muscle mass and strength (2). Vitamin D and magnesium are the best daily vitamins for men’s testosterone health. Here are the reasons vitamin D and magnesium should be your go-to male vitamins.
The Best Daily Vitamins for Men
It is estimated that 73% of Americans take a daily multivitamin as a dietary supplement. When it comes to male vitamins, a multivitamin may not be the most effective supplement to address deficiencies. In fact, Johns Hopkins researchers recently concluded that multivitamins do not reduce the risk of heart disease, cancer or cognitive decline and can actually be harmful, especially at high doses.
A better approach to proper nutrition than relying on a men’s formulated multivitamin is discussing a targeted approach with a healthcare professional. Everyone’s nutritional supplement needs are individual to their lifestyle and health. A healthcare provider is in the best position to address nutritional deficiencies—if one is suspected—and recommend dietary supplements.
While a variety of dietary supplements may be considered the best vitamins for men, two stand out above the rest—vitamin D and magnesium. Proper amounts of vitamin D and magnesium are difficult to consume from diet alone. Additionally, vitamin D and magnesium play an important role in maintaining healthy testosterone levels. When it comes to men’s health, here is what you need to know about using vitamin D and magnesium as daily vitamins for men.
Vitamin D supplements are fat soluble and come in two forms known as vitamin D2 and vitamin D3. A number of foods contain vitamin D2 while vitamin D3 is synthesized from skins’ exposure to sunlight. Vitamin D deficiency is a global health problem with over a billion people worldwide who are currently vitamin D deficient (3). Vitamin D deficiency affects health in a number of troubling ways, including an increased risk of depression, skin conditions, and compromised bone health. There is a link between vitamin D deficiency and low testosterone. According to studies, vitamin D supplementation has the ability to increase testosterone levels in men (4). Consult a healthcare provider immediately if low testosterone or vitamin D deficiency is suspected. It is recommended that men aged 19-70 consume 600 IU of vitamin D daily unless otherwise directed by a doctor.
Magnesium supplements come in a variety of formulas designed to meet specific needs. Researchers have concluded that 48% of the US population consumes less than the recommended amount of magnesium from food and need to supplement their diet with magnesium to prevent deficiency (5). Magnesium deficiency has a negative effect on stress levels, sleep and muscle health. Magnesium also has the unique ability to boost testosterone levels. According to one study on the delay of disability in the elderly, researchers found daily magnesium supplementation had a positive influence on the testosterone status of study participants(6). As a result, researchers concluded the relationship between magnesium levels and low testosterone levels can be effectively addressed with proper magnesium dietary supplementation. It is recommended that men aged 31-50 consume 420 mg of magnesium daily. Since magnesium deficiency can be difficult to detect, it is important to arrange a screening as soon as one is suspected (7).
Male Vitamins for Testosterone
Vitamin D and magnesium dietary supplements are the best daily vitamins for men for some key reasons:
2. Addressing a vitamin D and/or magnesium deficiency has been shown to increase testosterone levels naturally.
The positive effect on overall health in addition to testosterone levels make vitamin D and magnesium two of the best vitamins for men. Learn more about male vitamins including complete vitamin D and magnesium supplements at Health By Principle.
- 1. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. (2018, November 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266690/
- 2. Understanding How Testosterone Affects Men. (2016, April 25). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men
- 3. Vitamin D Deficiency- an Ignored Epidemic. (2010, January 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/
- 4. Pilz, S. (2010). Effect of Vitamin D Supplementation on Testosterone Levels in Men. PubMed. https://pubmed.ncbi.nlm.nih.gov/21154195/
- 5. Office of Dietary Supplements - Magnesium. (2021, August 11). National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- 6. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. (2014). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958794/
- 7. Challenges in the Diagnosis of Magnesium Status. (2018, September 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163803/
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