Most men can benefit from taking 1,000 IU of vitamin D daily
Many men do not get enough exposure to the sun, which is needed for the body to produce vitamin D
Hard to get enough vitamin D from food
Vitamin D becomes even more important with age, because it's needed to absorb calcium and helps prevent weak muscles and bones
Recent research also suggests that vitamin D deficiency may increase the risk for colon cancer, and one study found that men with low levels of vitamin D were twice as likely to have a heart attack as men with normal levels
Too much vitamin D can cause fatigue and muscle weakness, so you should stay below 2,000 IU unless your doctor advises otherwise
Good food sources for vitamin D include salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified breakfast cereal

Folate, or folic acid, is one of the important B vitamins
The recommended amount for folate is 400 micrograms a day, which you can get from eating a few servings of leafy green vegetables or beans daily
Folate may help protect men and women from heart disease because it prevents the build-up of homocysteine, a substance that your body needs to build protein but that can lead to heart and blood vessel disease if produced in excess.
Folate can be included in your multivitamin, but you should not have to take extra dietary supplements unless your doctor says your homocysteine is low.
Too much folate may increase your risk for colon cancer.
Great sources of food for folate include lima beans, spinach, asparagus, oranges, strawberries, and avocado

Older men may have an increased need for vitamin B12, which boosts brain health.
Vitamin B12 supports the normal functioning of the nervous system, including memory
Depression and dementia are symptoms of a low serum B12
The recommended amount for B12 is 2.4 mcg daily, which you can easily get from your diet.
One serving of fortified breakfast cereal will provide all that you need.
B12 may be included in your daily multivitamin.
Although high doses have not been shown to be harmful, you should not need to supplement this vitamin unless your doctor recommends it.
Good food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese

Vitamin A is important for maintaining good vision
It is also known as the anti-infective vitamin because of its role in supporting activities of the immune system
The recommended daily intake of vitamin A is 3,000 IU
Too much vitamin A can cause nausea and vomiting and result in weak bones
Vitamin A deficiency is rare in the United States — you should get plenty as long as you eat your fruits and vegetables. It may be in your multivitamin, but you should not need any additional supplements.
Good food sources for vitamin A are carrots, spinach, sweet potatoes, apricots, cantaloupe, broccoli, eggs, milk, and cod liver oil

Vitamin C is a potent antioxidant that serves a protective role in the body by neutralizing free radicals that want to attack healthy cells
Essential building block for good nutrition.
Not enough vitamin C can result in anemia and scurvy. Scurvy is still seen in some malnourished older adults.
The recommended daily amount of vitamin C for men is 90 milligrams (mg) a day.
Too much vitamin C will not hurt you, because your body can't store it, but it can give you an upset stomach.
Taking a multivitamin and eating your fruits and vegetables is all you need to do to be sure you get enough of this nutrient.
Good food sources of vitamin C include oranges, bell pepper, broccoli, Brussels sprouts, cabbage, potatoes, strawberries, tomatoes, kiwi, lemons, limes, cantaloupe, watermelon, pineapple, and asparagus

Men's Health

MEN'S HEALTH