This article highlights 7 essential vitamins that 50+ years old men needs on a daily basis. All these vitamins are abundantly present in food, fruits and certain beverages.
This is no brainer. For a human body to function properly, it requires a certain quantity of vitamins and minerals on a daily basis. While food is the best source to acquire these organic nutrients, some people still rely on multivitamin supplements to meet the minimum requirement.
Speaking of older men, certain vitamins become an absolute necessity for survival. During the span of 50-60’s year of man’s life, the body starts to lose its strength and capacity to absorb micronutrients from the food. While some lose appetite others find it hard to chew. Vitamins make sure the body does not lose its coordination to perform daily tasks.
What are Vitamins?
In layman terms, vitamins are organic compounds that our body needs to perform daily tasks. They help our body grow and nurture in a natural way. Since the human body can not synthesize vitamins on its own we can get them from a good, balanced eating plan filled with fruits and vegetables, low-fat dairy, lots of fluids, healthier oils, good proteins, and whole grains.
7 Best Vitamins for Men over 50
1. Vitamin D
Osteoporosis is a common health problem in elderly men. It happens because there is a deficiency of vitamin D in the body. Vitamin D is an essential vitamin for older men that helps the body absorb calcium.
As men grow older, the body’s ability to absorb calcium reduces significantly. Taking vitamin D rich diet helps the body to sock up calcium from the food that helps prevent weakening of bones and ultimately osteoporosis.
Although the major source of vitamin D is the outdoor sunlight, fatty fishes like wild-caught mackerel, salmon, and tuna are a good source to get it. Not to mention, some dairy products and fortified cereals also contain a small quantity of vitamin d.
2. Vitamin B12
Also known as cobalamin, B12 is a water-soluble vitamin that is involved in the metabolism of human body cells. In simple words, you can say it is the fundamental element that ensures proper functioning all the entire human structure. A study conducted by Doctors at Harvard Medical School found that vitamin B12 deficiency can lead to deep depression, paranoia and delusions, memory loss, incontinence, loss of taste and smell, and more.
Consumption of this vitamin for men over 50 years becomes more important because aging causes major deterioration of cellular metabolism in older adults. Although there are lot of good vitamin b12 supplements available in the market, you can easily get it from a normal diet. Vitamin B12 rich foods such as Eggs, Sardines, Lamb liver, Shellfish, Salmon, and Beef is easily available in superstores.
3. Vitamin A
In a survey of 2000 men who were above 50 years of age, 1345 were diagnosed with hyperopia. While some inherited this vision problem, most of them were found suffering vitamin A deficiency. Hence it is very much clear that older men should include vitamin A food in their diet to meet the minimum intake limit.
Commonly named as retinol on vitamin A supplements, It is an unsaturated nutritional organic compound that helps in maintaining good health. Apart from improving vision, it also keeps skin and immune system healthy. Those who take vitamin A diet have a very low chance of acne and night blindness.
4. Vitamin B-3
Part of the Vitamin B Complex family, B-3 is commonly known as niacin. Its main function is to convert food into energy and keep hair, skin, and nervous system healthy.
So why men over 50 should consider adding it to their diet? Well, this is because it prevents dermatitis which is a very common health problem in elderly men. Niacin in food kills microbes in the skin pores which ultimately prevent any kind of pellagra related diseases.
Although a higher dose of vitamin B3 can result in adverse effects, older men are recommended to take 16 milligrams (mg) a day of vitamin B-3 for anyone who is consuming a 2,000-calorie diet. Foods such as brown rice, grilled chicken breast, and dry fruits are rich in vitamin B3.
5. Vitamin B-5
One of the lesser known vitamins to people, Vitamin B5 helps to metabolize fats, proteins, and coenzyme A in the body. Commonly known as pantothenic acid, it is regarded as lifesaver nutrient for older men. The reason is this particular vitamin converts food into glucose which is a form of natural sugar in the body.
Other than replenishing the glucose stock, it also helps in the formation of sex hormone in males. Studies suggest that pantothenic acid is an essential factor in testicular endocrinology and sperm motility. Although testosterone levels majorly decline with age, taking vitamin B5 as a supplement delay the process. Other than fresh meat, avocados are a great source of vitamin B5.
6. Vitamin C
If men want their skin to glow even in the fifties, they should eat vitamin c rich foods such as oranges, lemons, berries, grapes and all other citric acid fruits. Vitamin C is a strong antioxidant that reduces the risk of chronic diseases.
Most of the senior citizen doctors recommend 75 mg for women and 90 mg vitamin C for men. Some of the other benefits of vitamin C are as follows:
- Prevents scurvy
- Lowers down blood pressure
- Improves iron absorption
- Reduces blood uric acid level
- Boosts immunity
7. Vitamin K
Vitamin K is a fat-soluble vitamin that is categorized into two subparts- vitamin K1 and K2. It helps in the formation of a blood clot which prevents excessive bleeding in the elderly. Stories submitted by senior men reveal that vitamin K is very helpful in fighting thrombophilia which an underlying health condition.
Not available in dietary supplement form, vitamin K is available in green leafy vegetables such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.
We looked at some of the best vitamins for men over 50 in this post. All these vitamins are readily present in natural food. If you are in your fifties and suffer from any vitamin deficiency, a healthy and balanced diet should do the trick. If you can not keep up with a healthy diet plan, please consult with your doctor before taking any multivitamin supplement for health concerns.