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We all know how essential it is for us to consume all nutrients in an appropriate amount, daily, in order to ensure the healthy functioning of our body. One such nutrient is the various types of vitamins. Vitamins play a very important role in regulating the functions of different parts of the body. They also help us fight from the smallest diseases to fatal conditions. Therefore, getting the right amount of vitamins is very important in our diet. Here we will talk about some of the best vitamins for men, and how exactly they benefit the body.

Vitamins Chart for Men

Given below is the information regarding the various vitamins for men, the benefits of each of these vitamins, their natural sources, and the recommended daily intake of each of these vitamins. A person may also take these vitamin in the form of supplements and pills. But, it is important to consult your doctor or nutritionist before taking these supplements. Their consultation is important to decide the correct dosage, so that any harmful side effects can be prevented. Every body is different and has varying requirements of vitamins.

VitaminsBenefitsSourcesRecommended Daily Intake
Vitamin A
  • Boosts the immune system function
  • Helps maintain clear vision
  • Stimulates the production of testosterone and maintains reproductive health
Beef liver, Eggs, Fish (Shellfish, Tuna, Cod liver oil), Chicken liver, Cheese, Butter, Whole milk, Carrots, Pumpkin, Spinach, Kale, Squash, Chillies, Sweet Potato, Mangoes, Raspberry, Watermelon, Plums900 mcg
Vitamin B1 (Thiamine)
  • Increases energy levels in the body
  • Boosts metabolism
  • Enables healthy functioning of the nervous system
Whole grain products, Sunflower seeds, Oatmeal, Pine nuts, Other nuts, Lean pork and other Meat products, Wheat germ1.18 mg
Vitamin B3 (Niacin)
  • Regulates cholesterol levels in men
  • Promotes the growth of healthy skin, hair, and nails
  • Aids the digestion process
  • One of the best vitamins for men over 50
Beef, Chicken, Tuna, Liver, Peanut butter, Barley, Rice bran, Wheat bran, Rice16 mg
Vitamin B5 (Pantothenic Acid)
  • Aids the functioning of the adrenal glands, and promotes hormone production
  • Enables healthy cell growth in the body
Egg yolk, Legumes, Brewer's yeast, Whole grains, Organ meats5 mg
Vitamin B6 (Pyridoxine)
  • Aids healthy male glandular function
  • Helps metabolize proteins
Bananas, Brewer's yeast, Wheat bran, Mackerel, Walnuts, Brown rice, Sunflower seeds, Liver, Salmon, Tuna, Meat1.8 mg
Vitamin B9 (Folic Acid)
  • Reduces the risk of cancer in men
Lentils, Chickpeas, Kidney beans, Green leafy vegetables, Nuts, Oat bran, Liver, Brewer's yeast400 mcg
Vitamin B12
  • Helps in the metabolism of folic acid
  • A deficiency of this vitamin increases the risk of developing colorectal cancer
Mussels, Oyster, Oily fish, Crab, Beef, Liver, Egg2 mcg
Vitamin C
  • Reduces the risk of developing heart diseases
  • Reduces the risk of developing cancer, mainly lung cancer
  • Lowers the risk of developing cataract
  • Enhances the function of the brain
  • Helps increase the sperm count
  • Prevents the development of gout
  • Rich in antioxidants that prevent the development of cancer and other diseases
Citrus fruits, Guava, Papaya, Kiwi, Green leafy vegetables, Broccoli, Capsicum, Red chillies90 mg
Vitamin D
  • Helps enhance male virility
  • Absorbs calcium from the food and improves bone health
  • Improves energy levels
  • Enhances hair growth
Early morning sunlight, Dairy products, Herrings, Tuna, Fish oils, Egg yolk, Sunflower seeds, Sardines15 mg
Vitamin E
  • Reduces the risk of developing prostate cancer
  • Helps increase the sperm count
  • Enhances the functioning of the immune system
  • Maintains good health of the blood vessels
  • One of the essential vitamins for growth in men
Safflower oil, Peanut oil, Peanut butter, Sunflower seed oil, Sunflower seeds, Almonds, Olive Oil15 mg
Vitamin K
  • Essential vitamin for blood clotting
  • Maintains bone health in elderly men
  • Useful for men with diabetes
Wheat bran, Milk, Liver, Green leafy vegetables120 mcg

Sometimes natural sources of vitamins are not enough, and you may have to resort to the intake of some vitamin supplements to get the necessary amount of these. These supplements are to be taken only after consultation with your doctor.