Essential Vitamins for Men Over 40

Category: Physical health 19 / فروردین / 1393Posted:
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Men over 40 need essential vitamins each day to maintain optimal health.

If you are a man over 40, you need adequate amounts of vitamins A, C, D, E, K, and the B-complex vitamins to help maintain optimal health. Your body needs them for proper organ and muscle growth, digestion and nerve function. If you take nutritional supplements, read labels to make sure that they do not provide more than the Institute of Medicine's established tolerable upper limits, or ULs, to ensure safety and maximum benefits.


Antioxidant Vitamins

Antioxidant vitamins help keep your cells healthy and boost your body's ability to fight free radicals that cause disease and premature aging. Each day, men over 40 need 90 milligrams of vitamin C, 15 milligrams of vitamin E and 900 micrograms of vitamin A to meet the IOM's recommendations for antioxidant vitamins. To avoid the risk of unpleasant side effects, the IOM recommends that you do not exceed doses of 2,000 milligrams of vitamin C, 3,000 milligrams of vitamin E and 1,000 micrograms of vitamin A. lists beans, grains, apples, avocados, cherries, plums, pineapple, kiwi, artichokes, spinach, red cabbage, potatoes, sweet potatoes and broccoli as foods rich in these vitamins.

B-Complex Vitamins

In order to convert calories from carbohydrates, protein and fat to energy your body can use, you need an array of B-complex vitamins. Men over 40 need 1.2 milligrams of thiamin, 1.3 milligrams of riboflavin, 16 milligrams of niacin, 1.7 milligrams of vitamin B-6 per day, as well as 400 micrograms of folate, 2.4 micrograms of vitamin B-12 and 5 milligrams of pantothenic acid. If you use nutritional supplements, the U.S. Food and Drug Administration recommends that people over 50 read labels and look for the crystalline form of vitamin B-12. Meat, poultry, fish, dairy products, eggs, grains, beans, and nuts are rich sources of B vitamins.

Bone-Building Vitamins

As you age, your risk of losing bone density increases.

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