Vitamins and minerals For Men and Women are an essential component of your diet. It’s important to make sure you are getting the proper amount of essential nutrients, especially if you have a regular gym routine. The foods you eat should be packed with vitamins that will assist your body in gaining and maintaining muscle.
There is a simple difference between the two. vitamins and minerals For Men and Women are essential organic compounds that help with normal cell function and growth in your body. Minerals occur naturally and help with building bone strength, regulating hormones, and supporting muscle growth. The best way to get both of vitamins and minerals is through food. Although vitamins are absorbed through cooking but vitamin supplements can aid in getting the right amount.
Vitamins and Minerals for Men and Women – Vitamins
There are 13 essential vitamins your body needs to function at its optimum potential. When you get the right amount of vitamins you will experience increased energy and a better immune system among other things, like strong nails and hair. Below are the 13 essential nutrients briefly explained. This guide will help you figure out how to get enough of each vitamin your diet.
- Vitamin A: Retinol → Vitamin A is also a powerful antioxidant that plays a vital role in vision and skin health. Like all vitamins, Vitamin A carries many benefits, but most notably keeps your eyes healthy and clear. It can also help produce more red and white blood cells, giving you a stronger immune system. It is recommended to take 900 mg for men and 700 mcg for women. You can get this Vitamin A by eating kale, carrots, and eggs.
- Vitamin C: Ascorbic Acid → A very common vitamin, Vitamin C is used to treat colds. It improves your improve system by combating free radicals and neutralizing nitrates. It also helps your body produce collagen.
Men are recommended to take 90 mg per day and women are recommended 75 mg per day. You can get Vitamin C through citrus fruits like orange juice and grapefruit juice.
- Vitamin D → Getting enough of this vitamin will help prevent osteoporosis later in life. It’s important to make sure you have enough, especially in the winter. Being sufficient in Vitamin D promises a healthy metabolism and healthy mind.
The recommended daily dose for both men and women is 15 mcg. You can get enough Vitamin D through sun exposure or by eating cereals and milk fortified with an active form of this vitamin.
- Vitamin E: Tocopherol → Eight powerful antioxidants make up the Vitamin E family. Vitamin E can repair skin damage if applied topically and can fight free radicals when ingested. This vitamin also balances hormones, especially in women.
Men and women both need 15 mg of Vitamin E daily. You get enough in your diet through vegetable oils, like olive oil, almonds, and avocados.
- Vitamin K → You’ll know if you have a Vitamin K deficiency if you bruise easily or are prone to heavy nosebleeds and/or periods. This essential nutrient helps your body to heal, and without it, any wounds would take longer to heal. Women need 90 mcg and men need 120 mg. This vitamin can be found in cooked broccoli, kale, and chard.
- Vitamin B1: Thiamin→ Thiamine is great if you’re trying to grow your hair or nails faster. It also helps maintain a healthy metabolism. This vitamin provides overall health benefits that will also add to the benefits you see from the gym. Vitamin B1 turns carbohydrates into glucose, fueling your workout. Thiamin is found in foods like milk, lentils, and pecans. Men are suggested 1.2 mg and women are suggested to intake 1.1 mg.
- Vitamin B2: Riboflavin → This is another vitamin that converts food into fuel. You will experience more energy and an overall higher metabolism if you get enough of this essential vitamin in your diet. Riboflavin is found in eggs, cheese, and almonds. Women should take about 1.1 mg and men should take 1.3 mg daily.
- Vitamin B3: Niacin → This is yet another vitamin that really helps you see results from the gym. Niacin also converts food into energy while maintaining healthy hair and nails. There are also studies to suggest Vitamin B3 can lower the risk of heart disease.You can get enough niacin by eating eggs, chicken, and even coffee. Men are recommended to have 16 mg and women are recommended 14 mg daily.
- Vitamin B5: Pantothenic acid → If you’re looking for a fast metabolism and improved mental health, Vitamin B5 does all of the above. Getting enough of this essential vitamin will promote a healthy metabolism and increased neurotransmitter function, resulting in a happier, more fit version of you. Pantothenic acid is found in eggs, whole grains, sweet potatoes, and avocados. Both would and men should aim to have at least 5 mg per day.
- Vitamin B6: Pyridoxine → Vitamin B6 specifically targets serotonin production in your brain. This hormone regulates sleep, appetite and overall mood. Getting enough of this vitamin will ensure a healthy mind. Find Vitamin B6 in salmon, bananas, cooked spinach, and hazelnuts. 100 mg daily is needed.
- Vitamin B7: Biotin → Biotin aids in cell growth and a lot of people use biotin supplements to help grow out their hair. In addition to that, Biotin plays a vital role in cell growth and maintenance. You can find Vitamin B7 in cooked salmon, eggs, and whole grains. Both men and women are recommended to take 10 mcg per day.
- Vitamin B9: Folate → Or Folic Acid, this vitamin is essential for pregnant women. It helps to fight against neural tube deficiencies. It also aids in creating most of the cells found in your body. You can get Vitamin B9 through asparagus, spinach, and orange juice. You should aim to get at least 400 mcg per day.
- Vitamin B12: Cobalamin → The final vitamin on our list, Vitamin B12 is a well-known nutrient to those focusing on diet and exercise. Cobalamin helps to speed up your immune system, offer you an extra supply of energy, and help to protect nerve cells.
So, what important in Vitamins and Minerals for Men and Women? To get enough of this vitamin ensure there is enough red meat (but not too much), eggs, milk and dairy products in general. B12 supplements are also a popular option.
Vitamins and Minerals for Men and Women – Minerals
There aren’t as many essential minerals as there are nutrients but they are still important to include in your diet.
Calcium → Calcium aids in bone density and healthy while also helping with maintaining heart health. Good sources of calcium are milk, yogurt, kale, and broccoli. It is recommended to intake 1,000 – 1,200 mcg per day.
Potassium → This mineral helps your body to properly break down proteins and carbs while helping to maintain a healthy pH balance in your body. You can get enough of this mineral by eating fish, chicken, and cantaloupe. You should try to get at least 4, 700 mg per day.
Sodium → Sodium is essential but getting too much can cause havoc on the body. It’s important to monitor your sodium intake so you gain the benefits rather than the negative side effects. The right balance will stimulate nerve and muscle function.
It’s recommended to get a maximum of 2,300 mg per day.
Magnesium → Magnesium is important for overall body function but really plays a part in keeping your bones strong and heart healthy. Women should get between 310 and 320 mg per day, while men should intake 400 to 420 mg per day. You can find this essential mineral in meat, dairy, and whole grains.
Phosphorous → This mineral also aids in healthy bones and teeth. Women and men should get about 700 mg per day.
Chloride → This mineral is usually consumed as table salt, sodium chloride. Like sodium, this mineral should be used sparingly but is still necessary. It plays an essential role in the digestive system. The daily intake is 1,800 mg – 2,300 mg per day.
Trace Minerals → Trace minerals are a host of other minerals that your body needs but only in smaller quantities. You can get enough of these minerals by having a diverse, healthy diet. Some of this minerals include iron, copper, and selenium.