Every day, you juggle multiple roles. You’re responsible for your loved ones and your business. You strive to stay active—both professionally and socially—all for the sake of your health! But the daily rush and countless responsibilities take a toll on your well-being.
A healthy lifestyle, a balanced diet, and time for relaxation will help you manage stress and fatigue, allowing you to live life to the fullest.
At some point, while searching for a simple solution, you’ve probably considered vitamin supplements or diet changes. Unfortunately, planning meals that are both convenient to eat on the go and delicious can be challenging.
And proper supplementation of vitamin preparations is an art that only a few master. If you suspect that your lifestyle might be leading to, for example, low vitamin C or B vitamin levels, it’s worth taking a closer look at your habits and diet.
Fatigue, low mood and motivation, exhaustion…
Maintaining focus and cognitive function at a high level requires substantial energy reserves as well as the right balance of minerals and vitamins.
Even minor deficiencies that persist over time can lead to persistent symptoms that significantly diminish your quality of life. If you don’t react in time, this cycle can quickly turn into a vicious circle.
The worse you feel, the less energy you have to introduce positive changes into your life. As a result, things only get worse, leaving you feeling even less motivated, more exhausted, and mentally drained. Just a few days of poor sleep or neglecting your diet can leave you vulnerable to colds or infections—issues that can linger for weeks.
Many factors can contribute to low mood.
Thiamine helps maintain the nervous system in good condition; this essential nutrient plays a key role in neurological function and psychological well-being. A deficiency can lead to disruptions in nervous system structures, which in turn affect concentration, reaction speed, and extend periods of low mood.
Vitamins B6, B12, and riboflavin—found in dairy, high-quality meats, grains, eggs, and certain vegetables—help reduce feelings of fatigue and exhaustion. If your diet lacks these key nutrients, prolonged deficiency over several weeks may result in tiredness and decreased motivation.
The importance of diet and maintaining proper micronutrient levels in the blood is often underestimated, especially when it comes to mood, energy regulation, motivation, and overall life satisfaction. However, a well-balanced diet is crucial for proper metabolic processes, directly impacting your quality of life and mental well-being.
Live long!
The average life expectancy of men is shorter than that of women, a trend observed in most countries worldwide. In 2017, men in Poland had an average lifespan of around 74 years, while women lived nearly 7 years longer. Why is that?
The differences in life expectancy can be attributed to several factors, including biological and physiological conditions, as well as environmental aspects such as work, preventive healthcare, and lifestyle choices. Research suggests that men perceive and respond to symptoms like chronic fatigue, exhaustion, lack of motivation, or concentration problems differently than women—often downplaying their significance.
Men experience strong societal pressure.
Despite shifting perspectives and evolving expectations regarding gender roles, many men still feel a deep sense of responsibility, whether in providing for their families or pursuing their personal and business ambitions.
Men use medical services less frequently than women, a fact that has been the subject of both scientific research and analyses conducted by private health insurance providers. Men rarely opt for preventive check-ups and are often reluctant to follow the recommendations of medical specialists. Gender is also considered a factor influencing dietary choices and eating habits.
Research by Edyta Suliga has shown statistically significant differences in the quality of meals consumed by men and women, revealing that men are less likely to engage with scientific findings and data regarding nutrition and its impact on health.
The study involved a group of 659 individuals aged 30 and older, both men and women. Through a survey assessing their dietary habits, researchers examined the participants’ eating patterns. The study found that men in this group preferred foods considered unhealthy—such as meat, fast food, and fried dishes. They were also more likely to add extra sugar to foods and beverages while avoiding key sources of vitamins, such as fruits and dairy products. Additionally, they showed little interest in seeking out information about healthy eating or general nutrition.
This example demonstrates that men may have greater needs when it comes to vitamin supplementation compared to women.
Vitamin C in the Service of Immunity
Vitamin C plays a crucial role in building immunity. Its sources include bell peppers, parsley leaves, green vegetables, and citrus fruits. Interestingly, a significant amount of vitamin C can also be found in green pine and spruce shoots, as well as in unripe walnuts. However, for obvious reasons, these items are not commonly included in everyday diets.
Many people wonder whether freezing vegetables or fruits affects their vitamin content, especially vitamin C.
Proper freezing is one of the best methods to preserve the highest possible levels of vitamin C in plant tissues, making it a recommended way to store fruits and vegetables.
Do you smoke? You might have low vitamin C levels.
Since men’s diets are often lacking in vitamin C, supplementation may be worth considering. Especially since men are frequently in the group most at risk of vitamin and mineral deficiencies due to smoking, which impairs the body’s ability to absorb this essential nutrient from food.
Of course, for overall health, quitting smoking as soon as possible is strongly recommended—even if supplementation is in place.
Ginseng and Mental & Physical Performance
Ginseng has been used in traditional Chinese medicine for thousands of years. Studies on the use of ginseng-based supplements among athletes indicate that one in six professional athletes in the research group regularly consumed ginseng extracts.
Today, it is widely recognized that ginseng-based supplements enhance both physical and mental performance.
Ginseng supplementation is particularly beneficial for athletes participating in sports that require quick reflexes and immediate reactions, such as tennis.
Ginseng root is available in various forms on the market. One of the most popular is herbal tea, which can be brewed at home. For those who enjoy herbal infusions and the ritual of tea-making, it can have a calming effect. However, if you lead a fast-paced lifestyle, juggle many responsibilities, and travel frequently, a ginseng extract supplement may be a more convenient option.
Folate – Not Just for Women
Contrary to common belief, folate is just as important for men as it is for women. While men do not experience the physical demands of pregnancy, they still require folate to support a healthy immune system. Folate also plays a crucial role in cell division and blood production.
Selenium – Essential for Men Planning Parenthood
The role of selenium has been widely discussed in scientific literature. It is recognized for its role in strengthening immunity, especially in viral infections. For many years, selenium was considered toxic. In regions where selenium is naturally abundant in water and soil, cases of selenium poisoning have been observed in both humans and livestock. However, in Poland, selenium deficiency is far more common.
Signs of low selenium levels in the diet may include:
- muscle pain,
- weakness,
- chronic fatigue,
- lack of energy,
- infertility.
Selenium is a crucial mineral for male fertility, as it is essential for proper sperm production. It also plays a key role in maintaining thyroid function and supports the immune system.
Vitamin E – The Youth Vitamin
Vitamin E is a fat-soluble vitamin found in foods such as nuts, seeds, and vegetable oils.Due to its strong antioxidant properties, vitamin E has earned the nickname “the youth vitamin,” a reputation widely embraced by the cosmetics industry.
If you’re not following a vegetarian or vegan diet, vegetable fats likely don’t make up a significant portion of your fat intake. In this case, it’s beneficial to incorporate additional sources of vitamin E, such as a tablespoon of vegetable oil with your meals or a supplement containing vitamin E.
Some lesser-known sources of vitamin E include:
- Raspberries – Depending on the quality of the fruit you choose, a handful of raspberries can provide up to 12% of your daily vitamin E requirement.
- Carrots – In addition to vitamin E, they are rich in vitamin A, another essential fat-soluble nutrient.
- Asparagus – Half a bunch of these delicious vegetables can supply your body with one-fifth of the daily recommended intake of vitamin E.
- Tomato purée – A highly concentrated source of the “youth vitamin.” Choose high-quality purées without added salt, sugar, or flavor enhancers.
Frequently Asked Questions About Men’s Dietary Supplements
When researching vitamins and supplementation, you likely have many questions about how to take them. Some of the most common concerns revolve around dosage frequency and expected effects. Below, we’ve compiled answers to the most frequently asked questions. If you still have doubts about a specific supplement, consult a pharmacist or your healthcare provider.
Is it worth supplementing with vitamins for men?
Yes. A well-balanced diet and a healthy lifestyle are the foundation of good health, and no vitamin supplement can replace them. However, exposure to harmful factors such as stress and a fast-paced lifestyle makes it difficult to maintain optimal levels of all essential vitamins and minerals. Incorporating supplementation into your daily routine ensures that your body has all the necessary nutrients to function properly.
Can you take too many vitamins?
If you follow the manufacturer’s recommendations and choose reputable supplements, you don’t have to worry about overdosing on vitamins. In cases of excess intake, the body regulates levels naturally, often by excreting excess vitamins through urine. Avoid modifying doses on your own—if you miss a dose one day, do not double up the next.
How should vitamins be taken?
To experience the benefits of vitamin supplements, strict adherence to the manufacturer’s instructions is essential. Even the best-formulated vitamin supplement will not work if it is not taken consistently in the correct dose. If you struggle with consistency, set a reminder on your phone or make it a habit by taking your supplement in the same daily routine, such as after morning workouts or upon returning home from work. If you dislike the form of your supplement, consider switching it. Some people have difficulty swallowing large pills and capsules—if that’s the case for you, opt for effervescent tablets that dissolve in water, offering a pleasant fruity taste and easier consumption.
Do vitamin supplements contain sugar?
It depends. Some vitamin supplements do contain added sugar. Pay close attention to whether your chosen vitamins include extra sugar, which is often added to improve taste. Sugar can negatively impact your well-being and is already prevalent in many diets, especially among those who frequently consume sweet snacks, ready-made meals, or fast food. Taking an extra dose of sugar in a supplement meant to improve your health and energy levels is counterproductive.
How to Combine Vitamins to Ensure Complete Nutrient Intake?
Due to dietary deficiencies and environmental factors, many people experience simultaneous deficiencies of various vitamins and minerals. When these deficiencies become significant, pinpointing the exact cause of poor well-being can be challenging.
To prevent such issues, it’s best to choose a multivitamin supplement that contains all essential nutrients at levels meeting 100% of the daily recommended intake, such as vitamin C or niacin. Opting for a multivitamin saves you the hassle of remembering multiple different supplements, some of which need to be taken at specific times due to absorption differences. Mixing multiple vitamins on your own is not recommended. For both safety and convenience, choose a multivitamin supplement—taking just one dose daily can help meet your needs for most essential vitamins and minerals that contribute to your overall well-being.
How to Remember to Take Your Vitamins?
Taking vitamins should become a habit—an essential part of your healthy lifestyle that you wouldn’t imagine skipping.
If you struggle to incorporate supplement intake into your daily routine, try these tricks:
- Keep your vitamins in a visible place. If you always see them, you’ll be more likely to remember your daily dose.
- Set a reminder on your phone. This simple method is widely used by people taking medications regularly, and it works just as well for vitamins. Just make sure to take them as soon as the alarm goes off—don’t postpone it, or you may forget.
- Use a calendar or an app. If you prefer digital solutions, use a dedicated app that reminds you to move, take active breaks, drink water, and… take your vitamins.
- Incorporate vitamins into your daily rituals. If you associate vitamin intake with a specific habit, such as post-workout recovery or getting home from work, it will become second nature.
- Keep vitamins with you on the go. If you travel frequently, move between locations, or deal with changing time zones, consider buying multiple packs of your usual supplement. Keeping one at home, one at work, and one in your travel bag will reduce the risk of missing a dose due to your busy lifestyle.
How Long Can You Take Vitamins?
Vitamin supplements are designed to support your immune system and overall well-being every day. If you’ve developed a routine of taking them regularly and are noticing positive effects, there’s no reason to stop or take a break.
Do Vitamins Weaken the Effectiveness of Antibiotics?
No. Most vitamin supplements can be taken alongside antibiotics without any issues, unless your doctor advises otherwise. Vitamins help support your immune system and can enhance your well-being during antibiotic treatment. They also help prevent post-treatment immune drops and vulnerability to infections.
Also read: Hangover Remedies – What to Do After Excessive Alcohol Consumption?
Vitamins for Men – Summary
No matter what kind of lifestyle you lead, you undoubtedly experience stress, fatigue, and moments of low motivation. Balancing multiple roles—both personal and professional—demands a lot of energy. And if you’re physically active, your body needs the right minerals and vitamins to keep up with the pace and stay in top shape.
A well-chosen, men’s multivitamin supplement can help you feel better and make it easier to handle everyday challenges. Of course, vitamins won’t replace a balanced diet or the need for rest, but they’re an essential part of a healthy lifestyle. Choose a supplement you’ll enjoy taking—perhaps one with a refreshing, fruity flavor.
Bibliography:
- Janda K., Kasprzak M., Wolska J., Vitamin C – Structure, Properties, Functions and Occurrence, “Pomeranian Journal of Life Sciences” 2015, no. 61, vol. 4, pp. 419–425.
- Konopacka M., The Role of Vitamin C in Oxidative DNA Damage, “Postępy Higieny i Medycyny Doświadczalnej” 2004, no. 58, pp. 343–348.
- Mazurek A., Jamroz J., Vitamin C Stability In Fruit Juices And Black Currant Nectar During Storage, “Acta Agrophysica” 2010, no. 16, vol. 1, pp. 93–100.
- Palich, P., Pukszta, T., Changes in Vitamin C Content of Frozen Vegetables and Fruits During Storage, “Chłodnictwo: organ of the Supreme Technical Organization” 2001, no. 7, vol. 36, pp. 43–45.
- Suliga E., Health Behaviors Related to Nutrition of Adults and the Elderly, “Hygeia Public Health” 2010, no. 45, vol. 1, pp. 44-48.
- Suliga E., Eating Habits of Women and Men Aged 30+, “Studia Medyczne” 2012, no. 28, vol. 4, pp. 43–50.
- Frączek B., Gacek M., Grzelak A., Nutritional Support of Effort Capacity in a Group of Competitive Athletes, “Problems of Hygiene and Epidemiology” 2012, no. 94, vol. 4, pp. 817-823.
A balanced diet and a healthy lifestyle are important for maintaining health.