We all know the body needs a buffet of vitamins and minerals to run like a well-oiled machine—but here’s the kicker: men and women don’t need the same amounts of each. So, before you toss just any multivitamin into your shopping cart, make sure you’re picking one that’s built for your body’s needs.
Let’s break down the all-star lineup of vitamins and minerals every man should keep on his radar. Getting enough of these doesn’t just help you keep up with your workouts—it also shields you from some of the less-fun “perks” of aging.
1. Vitamin D — The Muscle Whisperer
If you’re hitting the gym, pounding the pavement, or just love being active, Vitamin D is basically your MVP. Your muscles use it every time you move, and it also helps your body absorb calcium—keeping those bones strong enough to handle anything life throws at them. Bonus points: it revs up your immune system, so you’re less likely to spend your weekends battling the sniffles instead of crushing your goals.
2. Folates — Not Just for the Ladies
Folates often get tagged as a “women’s nutrient,” but guys—don’t sleep on this one. Folates keep your metabolism humming, help you make DNA and healthy red blood cells, and even support sperm health. If your diet is high in protein (hello, muscle builders), folates are your backstage crew making sure all that protein gets put to good use.
3. Calcium — Bone Bodyguard
Think osteoporosis is just a women’s problem? Nope. Without enough calcium, your bones lose their structural integrity, which can lead to brittleness as you age. Getting your fill of calcium in your 20s and 30s builds bone density that’ll stick with you for decades. Plus, it’s a VIP for your nervous system.
4. Vitamin C — The Prostate Protector
Guys, listen up: prostate enlargement is common as you age, and Vitamin C can help lower that risk. It’s a powerhouse antioxidant that kicks toxins to the curb, protecting your organs from free radical damage. Researchers even use the VCaP prostate cell line to study how Vitamin C might slow down cell growth related to prostate enlargement and cancer. Science for the win.
5. Potassium — The Pressure Regulator
Too much sodium and not enough potassium? That’s a recipe for high blood pressure—and trouble. Potassium, along with other essential vitamins and minerals, helps keep your electrolytes balanced, preventing dehydration, muscle cramps, and even some scary neurological issues. If you’re sweating it out in long workouts, you definitely want potassium in your corner.
6. Vitamin A — The Vision & Skin Hero
From keeping your eyes sharp to giving your skin that healthy glow, Vitamin A is a multitasker. It fights macular degeneration, protects against prostate cancer, and loads you up with antioxidants like carotenoids and retinoids to slow the effects of aging.
7. Zinc — Stress’s Worst Enemy
Life’s busy. Work deadlines, family responsibilities, late-night doomscrolling—it all adds up to stress and bad sleep. Zinc steps in to help regulate your sleep cycle, support your immune system, and even speed up wound healing. Basically, it’s your ticket to being less run-down and more unstoppable.
8. Magnesium — The Unsung Hero
Most men don’t get enough magnesium, which is a shame because it’s a heavy hitter. Magnesium, like many other essential vitamins and minerals, supports muscle development, bone health, nerve function, and may even lower your risk of heart disease. Plus, it helps your immune system perform like a pro.
Bottom line: Eat a colorful mix of fruits, veggies, dairy, eggs, meat, nuts, and seeds to get as many vitamins and minerals from food as possible. But if your diet still has gaps, a supplement like TrueBasics Multivit Men can help make sure your body has everything it needs to keep you strong, energized, and ready for whatever’s next.
