The 5 Best Vitamins and Minerals Every Man Needs

In a perfect world, everyone would have access to and be able to eat a diet that consists exclusively of whole foods and organic clean meat. Unfortunately this isn’t a reality for most people, as the majority of us live in cities and have little to no access to farms or even farmer’s markets.

This makes getting all of the nutrients we need from our food difficult, if not impossible. It should then be no surprise to you to find out that many of us are suffering from at least one form of nutrient deficiency, and chances are that we are deficient in much more.

Much of this problem can be linked back to the western diet, which is high in processed foods, refined carbohydrates and calories; while being low in fiber, healthy fats, and other essential nutrients.

This had led many of these western nations to have a population of obese, unhealthy people who for the first time in history have a shorter life expectancy than their parents. Certainly we can do more to improve our health, right?

Men and women are both susceptible to nutrient deficiencies, even though women are more often thought to have them than men due to the prevalence of conditions like osteoporosis which affects women much more so than men.

It is just important for men to be getting all of the necessary vitamins and minerals they need to function at an optimal level, so make sure you are getting enough of the following nutrients:

1-Vitamin B12

Vitamin B12 is an important vitamin all men need to be getting enough of in their diets because of the role it plays in our nervous health and energy levels. Getting more vitamin B12 is especially important for those taking prescription medications, as many of these block the absorption of vitamin B-12.

You should be supplementing your diet with a multi vitamin such as Ultimate Male by Men’s Healthy Lifestyle either way to make sure you are getting enough.

Fatigue can be problematic when it comes to our ability to have sex and our drive to do or, otherwise known as libido. On top of that the ability to achieve and maintain an erection is determined by impulses sent by our nervous system, so making sure that is healthy with vitamin B-12 is that much more important.


Two words: blood pressure. Magnesium itself doesn’t control blood pressure so it is not regularly associated with it, a mistake many people make. Magnesium is important in regulating blood pressure because of its role in the regulation of calcium, sodium and potassium in the blood.

As we know, blood pressure is essential in being able to get an erection as well, and without it you would be completely limp. Magnesium is one of these important minerals that is easily forgotten, so make sure to get enough in your diet.

Easy tell tale signs of magnesium deficiency are muscle spasms, anxiety,  and problems with urination. If you are experiencing these symptoms, eat some dark leafy greens, seeds or nuts to replenish your magnesium stores.

3-Vitamin K

Vitamin K is another important vitamin that plays a role in maintaining blood flow, reducing impotence and erectile dysfunction. Vitamin K is the vitamin responsible for maintaining blood clotting and blood flow.

Vitamin K deficiencies are common in men especially those that follow a western diet. The foods that are the richest in vitamin K come from vegetables and dairy products, which the western diet really lacks.

Make sure to get enough vitamin K in your diet by eating a variety of vegetables, including cabbage, broccoli, and other dark leafy green vegetables.


Potassium is yet another mineral many men are deficient in. Most men do not get enough from their diet, and on top of that many medications and diuretics make things worse. Potassium is removed from the body through urine, so the more you go the more potassium you are losing generally speaking.

Potassium is important because it plays a role in maintaining the proper blood pressure and circulation. This again is important in regulating blood flow to the penis, essential in maintaining erections.

If you are having problems maintaining or getting an erection and also are experiencing problems like muscle spasms or increased heart rate, you may be deficient in potassium. Eat more foods like bananas, avocados, sweet potatoes, and milk products from grass fed cows to boost your potassium intake.

5-Vitamin D

Many men don’t know it, but vitamin D is essential to produce a sufficient amount of testosterone in their bodies. This is because vitamin D is involved in the production of hormones, testosterone included.

Producing enough testosterone is key in maintain male health, both from a sexual aspect and just in general. Testosterone is what will give you energy and just the drive to have sex. It’s impossible to do without it.

If you believe that you aren’t getting enough vitamin D, you can easily do so through your diet. Eat more foods rich in vitamin D such as eggs and dairy products, but you will be doing yourself the biggest favor by spending more time outdoors.

The 5 Best Vitamins and Minerals Every Man Needs

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About The Author
- James Peters has over 20 years of experience in the sexual health industry, and has even dealt with ED issues himself. He has a master's degree in nutritional science, and was a brilliant choice in helping bring one of the best male enhancement pills to the spotlight. He is the leader of the customer support team at Progentra. He does an excellent job of giving customers quick and accurate feedback regarding any questions they may have. If you have any questions to share, James will make sure to get back to you within 48 hours.

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