Some Important Vitamins for the Better Health of Men

essential vitamins

The normal man must be eating 150% more fruits and 350% more vegetables. The statics of these can be more than discouraging as those are some straggling numbers to look at. In the case of men, this is especially true who just want to begin a healthy lifestyle. You were missing so many essential vitamins in your diet, if you are someone who is trying to maintain a diet of highly processed foods. The good news for all beginners who just start a diet is to consume a wide range of foods which will do most of the work to cover the gap of nutrient deficiencies in the body and fill your body with healthy vitamins that can completely close those gaps.

The secret of most men who lead a healthy lifestyle is that their diet is filled with enough healthy vitamins that are required to fulfill the needs on daily basis. Most of the men miss some key vitamins in their diets on a day-to-day basis especially those who are not focused on a healthy diet. Meals that are unhealthy can usually lead to some serious health risks as they develop vitamin deficiency which is severe enough. Here is the list of some essential vitamins that are essential for a man’s health. Before starting your diet plan make sure that your diet contains all of these vitamins that are healthy especially for men’s health.

Vitamin D:

You are probably not getting enough amount of Vitamin D if you are spending a good amount of time outdoors especially in the sunshine. We all know that sunlight is the great source of Vitamin D and if you have the deficiency of Vitamin D you just need to spend more time under the sunshine to fulfill this deficiency. After your body is in contact with the sun rays, it will naturally manufacture Vitamin in the body but majority ratio of men doesn’t spend enough time outside in contact with the sun rays. Vitamin D is essential for your body, as it helps to balance calcium throughout the body. Deficiency of Vitamin D is a very serious concern and almost 50% of the population is facing this deficiency. The severe deficiency of Vitamin D in the body cause major issues like hypertension, diabetes, obesity, heart stroke and heart attack.

The good news is, if you don’t have enough time to sit under sunlight for several hours and fulfill this deficiency in your body then you can also use Vitamin D supplements or by eating those foods that contain rich amount of this Vitamin. Foods or supplements that fulfill the deficiency of Vitamin D include cheese, Fatty fish, fortified yogurts, cereals, egg yolks and Vitamin C.

Everyone knows that in order to maintain a healthy immune system, Vitamin C is essential as this can provide men with so many other health benefits which cannot be ignored. For the health and growth of your muscles, skin, bones, ligaments, tendons, gums and especially cell membranes, Vitamin C is essential. During cold and flu season, make sure to get your recommended daily amount of Vitamin C and to keep your body healthy all year round, you should start upping the intake of this Vitamin on daily basis. Vitamin C has to be replenished on daily basis because it is a water-soluble vitamin. As the vitamins are flushed out from your system every day so your body does not store any water-soluble vitamins in the body for a long time. Vitamin C thankfully found in so many foods like oranges, broccoli, dark leafy greens, etc.

Vitamin B12:

This vitamin is essential for the healthy functioning of your nervous system as it helps to stave off your memory loss as you are getting older. Don’t need to worry about getting an adequate amount of Vitamin D12 on a daily basis but still make sure that you are getting enough amount of this Vitamin just because of its importance and health benefits of the body. However, men who are vegans and vegetarians will find difficult to get an adequate amount of this vitamin in their body, because most of the sources of Vitamin B12 come from nuts, fruits and from vegetables.

Luckily the recommended amount of Vitamin B12 on a daily basis is only 2.4 mcg. This small amount of B12 can easily be found in only one serving of fortified breakfast cereal and if you are not a fan of cereal then you can take other foods that contain this Vitamin. Foods that contain Vitamin B12 are shrimp, salmon, chicken, beef, egg, clams, cheese milk and Niacin.

Vitamin B3:

High cholesterol is another major problem among most men as they get older. Make sure that your diet contains ample amount of niacin, known as Vitamin B3, if you are looking for some ways to keep your cholesterol in check naturally. In order to stay healthy, it’s important to keep your cholesterol level in check.

Niacin is beneficial for treating circulation problems, reducing bad cholesterol, dizziness, and migraines. For most of the men, it’s an easy task to get enough amount of Vitamin B3 through their diet. This vitamin can also easily be substituted through a daily multivitamin. To get Vitamin B3 through natural resources add a good amount of meats, whole grains, avocados, nuts, seeds and tomatoes in your diet.

Vitamin A:

Vitamin A is also an essential vitamin for men as it is beneficial for maintaining eyesight and it also promotes healthy immune system. As this Vitamin is not a widely spoken vitamin, so when it comes to Vitamin A most of you will find that they do not have the deficiency of this Vitamin because this vitamin is easily found in so many foods like carrots, eggs, apricots, sweet potatoes, milk, broccoli, cabbage, and spinach.

You should be getting enough amount of Vitamin A if your diet is filled with a variety of vegetables and fruits. Some multivitamins also offer a healthy amount of Vitamin A and these multivitamin are for those who has an aversion to vegetables or fruits. In order to keep your immune system and eyes healthy, take multivitamins that are rich in Vitamin A.

Riboflavin – B2:

For the everyday health of men’s, B vitamins are essential as B vitamin category like B2 plays an essential role in the production of energy. This vitamin can aid in blood movement, increase your metabolism and may also help with the tinnitus and migraines.

Riboflavin also needs to be replenished every day as it is a water soluble vitamin like the Vitamin C. This can be easily found in good amount in so many foods like vegetables, meat, and nuts. It is important for men to take a good amount of B2 on a daily basis through supplements and diet especially those who are working towards building muscle mass or going through a growth spurt.

Vitamin B6:

Vitamin B6 is considered as the most important vitamin in the body as it works with other vitamins and other B-Complex vitamins in the body in order to contribute the overall health of men’s. This vitamin is especially linked to a reduction in a colon cancer rate and it also help to boost your mood. Vitamin B6 can be naturally found in so many foods and its best natural sources are bananas, beef, chicken, potatoes, garbanzo beans, fortified cereals, and grains.

The deficiency of Vitamin B6 shouldn’t be a concern with so many abundance resources of this vitamin in the form of food. However, if you still feel that you are not getting enough Vitamin B6 then purchase a B-complex supplement that on the daily basis will be sufficient to replenish your B6 and other B vitamins.


These are the essential vitamins for men that should not be skipped from your diet if you want to stay fit and healthy. Thankfully all of these vitamins can easily be found through natural resources like in the form of fruits, vegetables, nuts, and meats. Although, if you still feel that you will not be able to get enough of these vitamins from natural resources and you are suffering from a severe vitamin deficiency then the best advice is to consult your doctor who can give you the best advice and can help you to set up a proper healthy diet.

Your doctor can also recommend you some multi vitamins according to the deficiency of any vitamin in your body that you can get from any local pharmacy. These multivitamins will be enough to fill all those gaps in your body that your diet will leave behind. Men who are well concerned about their health and fitness should take extra care of their diet and make all these essential vitamins a part of their diet. If you are taking all these essential vitamins in your diet on daily basis then you don’t require any other multivitamins. You can stay healthy and fit by focusing a little bit on your diet.

Beneficial Ways for Men that helps to Reduce Stress

helps to Reduce Stress

There are so many reasons for a man to be stressed like as an American Businessman more and more work from their employees but in return don’t offer a good amount of vacation time as compared to other employers in the world. By maintaining a 24/7 relationships through the constant connection of text messages and Facebook also creates a societal pressure, and in this 21st century various economic demands from man are also greater than ever. Thankfully, without throwing smart phones and without quitting the jobs there are also many ways that help man to reduce their stress level. Here are some beneficial suggestions that will create a noticeable impact on your stress levels. The beneficial ways to reduce stress in men are:

Healthy Exercise Routine: A proper and healthy exercise routine is one of the easiest ways to reduce anxiety and stress, and it’s also a fact that exercise helps to release endorphin from the body. It is produced due to a long hectic day at work; it’s always healthy to ride a bike and to go for a run to release tension. These are smart ways that help to release the level of stress at maximum levels. If you feel frustration in your own relationships then playing a competitive game of soccer or basketball is beneficial to ease your frustration level.

Try to join a recreational sports team with regular meetings or join a fitness class if you seriously want to struggle to make time for exercise. Those men who feel a lot of stress after a tiring and hectic long day should make time for exercise, it will help them release their stress level and make them feel active and more confident. The regularity of these small events in your daily routine ensures that you are making time for your wellness and health.


Get Enough Sleep: You may think that staying up late at night to finish your big assignment and sacrificing sleep will actually diminish the quality of your work, and you still feel better. The answer to this is no, not at all, in fact sacrificing your sleep and staying up late night can set you up for even more stress next day. Regardless of how much work is piled up on your desk or what’s on your agenda, just make a pact with yourself to get at least 6 to 7 hours of sleep every night. From a refreshing night sleep, the clarity you gain will help you to work efficiently with more focus and refresh mind next day.

Try to add any relaxing activity in your nightly routine, if you are experiencing stress and are struggling to fall asleep. Some effective ways to unwind yourself before bed is to read any book or your favorite magazine or to watch an episode of your favorite TV show.


By Helping Others: To help others in another secret sauce to a happy life and a secret to overcome your stress. Helping others may be the last thing on your mind when you are constantly working to overcome your stress level. However, the reward of helping out a friend or doing some charity could be worth putting in a regular spot on the calendar.

To match one’s talents and interests there are countless charitable organizations. Some rewarding opportunities for philanthropy contain volunteering at a local animal rescue, building a home for humanity with habitat or serving food at a homeless shelter. Assisting your neighbor with some yard work or helping a friend is also as rewarding as working with some charity. By helping others can give you inner peace and make you feel solely calm and happy. This is another simple way that can help reduce stress levels in men.


Sometimes go off the Grid: Between all dating apps like OKCupid, Tinder and between text messages, Facebook, Instagram, Twitter, Snapchat, we are constantly inundated with the invites and information. By keeping attached with your ever-growing social lives and, ever-growing friends list and a fear of missing out make even a stressful situation glancing at your phone. Unfortunately, sometimes in the commitment to your personal devices, you’ll miss out something amazing happening right before your eyes.

Another beneficial way to reduce your stress level is to go tech-less for few hours in a week which means no cell phone, no iPad, no TV and no Laptop. Devote few hours for yourself by removing yourself completely from the virtual world and see the unparallel clarity of real world. Go for a healthy walk without the pressure of Instagram or Facebook, meet any old friend for dinner or without looking at your phone enjoy the company of your friends or have a dinner with your family without watching TV or Smartphone. By doing these small activities you will enjoy the beauty of this real world more and your regular break from social media will break some of your bad habits and alleviate stress for the rest of the week.


Meditate: Meditation is one of the most effective and oldest ways to reduce stress in men as it may sound clichéd. Take at least 15 minutes every day, and take long breaths it will sharpen your senses, help you concentrate and clear your mind for a long day of productivity. This is a healthy way to release stress and tensions of a long hectic day.

This meditation practice is very simple as for half an hour sit in a quiet room and breathe deeply. Making daily time for prayer if you are religious will also be healthy and beneficial to stay centered for the rest of your day. By adding a physical component to your daily routine like practicing yoga will also allow you to meditate while giving you full-body workout. Experiment all these meditations and find out what works best for you, and feel the relief of meditation on regular basis.


Have Sex to Reduce Stress: Just like exercise, having a sex can also release endorphins which will instantly reduce anxiety and make you feel better. In order to eliminate stressful feelings, physical contact with your loved one is a great and healthy way to increase your level of comfort. It’s an important part of happiness to maintain a healthy sexual relationship with your partner and this stability of regular love will reduce anxiety, and will release your stress in other aspects of your life.

If you do not have a consistent life partner then no need to fear as the benefits of having sex are just rewarding with masturbation and on your own schedule, you can do it. Take only ten minutes for your own well-being could be the best thing to release stress, if there isn’t room in your schedule for a two-hour workout.


Take a Walk to your Wok: A daily commute to the work place is an often unconsidered cause of stress. Most of the daily headaches are usually caused by the traffic and public transportations, and this type of a headache brings an intense feeling of frustration. By having a walk to work or biking to work can help to alleviate this type of stress. The benefits of walking are no more hidden from anyone as it benefits beyond physical fitness. You will enjoy the world around you and find that you have little to do with your walk. To start your workday in this way will make you feel refreshed and more relaxed by taking extra time for yourself.

Try to manage little extra time for yourself and park your car away few extra blocks from work if you don’t have enough time for a 30 minutes’ walk daily or if you do not live within a walking distance of your office. Even a five to ten minutes walk could make a good difference for your day.


To reduce stress level and taking time for you should be a priority, don’t think it as a choice. In men, if the level of stress increase it can leads to weight gain, increased blood pressure and increased heart rate, fatigue, and aches, an increase risk of illness and injury.

All above-mentioned ways are the easiest options that help to reduce the level of stress within your daily life. If you can’t afford to take care of yourself then just try to follow these simple tips or ways to reduce your stress level. Examine what is the major reason or cause of stress in your own life and then see what to do to manage the stress. Regularly check your strategies and goals, and make a plan for how you are going to improve your lifestyle. Follow these above mentioned seven ways one by one and find out which one can work better for you. Maybe you are feeling stress because of the lack of sleep or because of the heavy traffic and workload, so these are the best ways that help to release maximum stress and anxiety level from men.