Men’s health centre

Vitamin and mineral supplements for men

Many adults regularly take vitamins and supplements to boost their immune system. It’s generally accepted that boosting the nutrients we get from our daily diet is helpful for many groups of people. For example, folic acid for women trying to fall pregnant and when pregnant and calcium plus vitamin D for older women.

Should men take vitamins and supplements? Are they really necessary? Let’s look at some of the research.

The National Diet and Nutrition Survey (NDNS), carried out in 2003, showed that 56% of men aged between 19 and 64 years were below the reference nutrient intake (RNI) for vitamin A. For the same age group, 12% were below the RNI for B1, 20% for B2, 11% for folic acid, 21% for vitamin C, 16% for iron, 18% for calcium, 50% for magnesium, 43% for zinc, 18% for iodine, and 39% for copper. It also found that some were below the lower reference nutrient intake (LRNI). Clearly, the nutrient needs of these men were not being met by their diet.

A good diet should always come first, but a sensible vitamin and supplement regime acts as a safety net for those not getting the nutrients they need from their diet. From the results of the NDNS that includes a lot of men.

Also, the elderly have a reduced ability to absorb B vitamins, especially B12, from their diet and some of this deficiency can be met by taking a vitamin B12 supplement. Vegans may need some B vitamins and iron. People with cancer, or those eating fewer than 1,000 calories a day, may have vitamin deficiencies.

Vitamin A

In the NDNS survey, 56% of the men were below the RNI for vitamin A. Also known as retinol, vitamin A is found in oily fish, cheese, eggs, milk, fortified margarine and yoghurt. This vitamin has several important functions. For example, it helps maintain the health of the skin, and mucous linings (eg in the nose), the immune system and eyesight. The EU recommended daily allowance (RDA) for vitamin A is 800mcg a day for adults.

Fish liver oil supplements (as well as many multivitamins) are high in vitamin A. So the Food Standards Agency advises that, if you take supplements containing vitamin A, make sure you don't have more than a total of 1.5mg per day from your food and supplements. If you eat liver or liver products such as pâte every week, you should avoid taking any supplements that contain vitamin A because liver is very rich in vitamin A. Too much vitamin A over a long period could affect your bones and make them more likely to fracture when you get older.

Magnesium

Magnesium was found to be lacking in 60% of men in the NDNS survey. Magnesium is obtained from a variety of foods. The best sources are green leafy vegetables (eg spinach) and nuts. Fish, meat, bread, and dairy foods are also good sources. Magnesium helps convert the food we eat into energy and is also important for maintaining bone health.

The Food Standards Agency advises that taking 400mg per day in magnesium supplements is unlikely to cause any harm. Taking high doses of magnesium over a short period can cause diarrhoea.