{"id":482484,"date":"2023-07-17T12:16:19","date_gmt":"2023-07-17T10:16:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=482484"},"modified":"2024-04-26T08:06:10","modified_gmt":"2024-04-26T06:06:10","slug":"men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/","title":{"rendered":"Men &#038; Nutrition: The Most Important Vitamins and Minerals for Health, Testosterone and Performance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#Why_do_the_nutritional_needs_of_the_male_body_differ_from_those_of_the_female_body\" title=\"Why do the nutritional needs of the male body differ from those of the female body?\">Why do the nutritional needs of the male body differ from those of the female body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#Why_should_men_prioritize_proper_nutrition_and_a_healthy_lifestyle\" title=\"Why should men prioritize proper nutrition and a healthy lifestyle?\">Why should men prioritize proper nutrition and a healthy lifestyle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#What_should_men_focus_on_in_their_diet\" title=\"What should men focus on in their diet?\">What should men focus on in their diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#1_Energy_Requirements\" title=\"1. Energy Requirements\">1. Energy Requirements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#2_Protein\" title=\"2. Protein\">2. Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#3_Omega-3_Fatty_Acids\" title=\"3. Omega-3 Fatty Acids\">3. Omega-3 Fatty Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#4_Vitamin_D\" title=\"4. Vitamin D\">4. Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#5_Selenium\" title=\"5. Selenium\">5. Selenium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#6_Zinc\" title=\"6. Zinc\">6. Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#7_Magnesium\" title=\"7. Magnesium\">7. Magnesium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#8_Vitamins_with_antioxidant_effects\" title=\"8. Vitamins with antioxidant effects\">8. Vitamins with antioxidant effects<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#9_Fibre\" title=\"9. Fibre\">9. Fibre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#What_dietary_supplements_can_be_beneficial_for_mens_health\" title=\"What dietary supplements can be beneficial for men&#8217;s health?\">What dietary supplements can be beneficial for men&#8217;s health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/#What_are_the_main_takeaways\" title=\"What are the main takeaways?\">What are the main takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>If we were to closely analyse the male and female body, we would discover notable differences. Men stand apart from women not only in terms of muscle mass, but in various other aspects as well. Testosterone, in particular, plays a vital role in men, which is also closely connected to prostate health and fertility. It is precisely these factors that determine the specific nutrients that men should prioritize in their diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_the_nutritional_needs_of_the_male_body_differ_from_those_of_the_female_body\"><\/span>Why do the nutritional needs of the male body differ from those of the female body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are no significant differences in the nutritional needs between boys and girls. However, as they gradually grow and enter puberty, which is accompanied by <strong>hormonal changes<\/strong>, some distinctions begin to emerge. This period is characterized in boys by <strong>rapid growth<\/strong> and the <strong>development of muscle mass.<\/strong> This, in turn, is associated with<strong> higher protein requirements<\/strong> and overall <strong>increased energy intake needs.<\/strong> As a result, the nutritional requirements of the male body start to differ from those of the female body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apart from growth and muscle mass, the male body also exhibits other <strong>distinctive physiological processes<\/strong> that determine the importance of certain <a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\">vitamins<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\">minerals<\/a>, and other nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spermatogenesis,<\/strong> or the production of sperm, benefits from the intake of nutrients such as <strong>selenium<\/strong> and <strong>omega-3 fatty acids.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\"> [18,40]<\/span><\/li>\n\n\n\n<li>For example, <strong>zinc<\/strong> is important for the production and function of the male sex hormone <strong>testosterone.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li>\n\n\n\n<li>The <strong>prostate,<\/strong> an organ exclusive to the male body, requires nutrients with <strong>antioxidant properties<\/strong> such as<strong> selenium,<\/strong> <strong>vitamin C,<\/strong> and other for its health.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you want to learn more about the differences between men and women and how this affects their nutritional needs, be sure to check out the following article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\">Women &amp; Nutrition: The Most Important Vitamins and Minerals for Health and Beauty<\/a><\/strong><\/li>\n\n\n\n<li>Detailed information about women&#8217;s nutritional needs can also be found in this article: <a href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\"><strong>Do Men and Women Share the Same Nutritional Needs?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1076\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg\" alt=\"nutritional needs of the male body\" class=\"wp-image-481306\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg 1076w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-383x400.jpg 383w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1470x1536.jpg 1470w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n.jpg 1960w\" sizes=\"auto, (max-width: 1076px) 100vw, 1076px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_men_prioritize_proper_nutrition_and_a_healthy_lifestyle\"><\/span>Why should men prioritize proper nutrition and a healthy lifestyle?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Why should you eat healthy? A healthy diet and lifestyle require a certain degree of discipline, and sometimes it may be easier to stick to familiar habits and old routines. However, it is definitely worth overcoming this discomfort because nutrition is a factor that <strong>directly affects your health.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Healthy diet is associated with a lower occurrence of many health issues.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studies have shown that, for example, it helps <strong>reduce the risk of developing various types of cancer,<\/strong> such as <strong>prostate <\/strong>and <strong>colorectal cancer.<\/strong> These were among the<strong> most common types of cancer in men<\/strong> according to data from 2020, along with lung cancer. <span class=\"tadv-color\" style=\"color: #ff6600;\">[39,48]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Healthy diet also contributes to a lower incidence of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>cardiovascular problems<\/strong> such as <strong>heart attack<\/strong> and <strong>stroke.<\/strong><\/li>\n\n\n\n<li><strong>obesity<\/strong>, which is a significant risk factor for the development of many diseases. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23,29,33]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men will also surely appreciate the effect of nutrition on<strong> testosterone levels.<\/strong> Research has shown that testosterone is on a gradual decline in the male population. However, testosterone is crucial for the <strong>male reproductive system, muscle growth, overall physical performance,<\/strong> and many other areas of male health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23,29,33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in learning more about the effects of low testosterone levels, we suggest reading our article: <a href=\"https:\/\/gymbeam.com\/blog\/symptoms-of-low-testosterone-and-how-to-fight-it\/\"><strong>Symptoms of Low Testosterone and How to Fight It<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7970,66748,7067,55579,8063,53047,49771,28554,1593,5383,5380,43912,43885,5327,4691,29956,46168,64225,28760,5250,29401,36253,7974,5585,6503,60442,28794,72595,58327\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_men_focus_on_in_their_diet\"><\/span>What should men focus on in their diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Energy_Requirements\"><\/span>1. Energy Requirements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It may not come as a surprise that men typically need to consume more calories compared to women. This is primarily because men tend to have a higher <strong>basal metabolic rate<\/strong> (BMR), which is the energy required by the body for basic physiological functions during rest and sleep. The BMR increases with a <strong>higher proportion of muscle mass.<\/strong> Considering that men are generally <strong>larger<\/strong> and have <strong>more muscle mass<\/strong> and <strong>lower body fat percentages,<\/strong> they naturally have a higher energy requirement. Additionally, the male sex hormone <strong><a href=\"https:\/\/gymbeam.com\/blog\/10-symptoms-of-testosterone-deficiency-what-causes-it-and-how-to-treat-it\/\">testosterone<\/a><\/strong> plays a role in <strong>promoting muscle growth,<\/strong> further contributing to their higher caloric needs. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The total energy requirements also depend on the <strong>type, amount,<\/strong> and <strong>intensity of physical activity.<\/strong> If a man has a <strong>physically demanding job<\/strong> or engages in regular <strong>sports or exercise<\/strong>, it will have an impact on his body&#8217;s calorie needs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of calories for men?<\/h3>\n\n\n\n<p>According to <strong>EFSA<\/strong> (European Food Safety Authority), men should consume an average of <strong>2340-3340 kcal <\/strong>per day. The lower values apply to men with sedentary lifestyles, and the requirement increases with increasing physical activity. This means that active athletes may ultimately have an even higher calorie need than the recommended range. <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The individual daily energy requirement can be calculated based on several parameters. If you&#8217;re interested in knowing how many calories your body needs in relation to your goals, our <strong><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\">online energy intake calculator<\/a><\/strong> can assist you in this.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg\" alt=\"What is the energy requirement for men?\" class=\"wp-image-481170\" style=\"width:843px;height:562px\" title=\"What is the energy requirement for men?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Protein\"><\/span>2. Protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein intake is directly related to the <strong>amount of muscle mass.<\/strong> Since men naturally have a <strong>higher proportion<\/strong> of muscle mass, they typically require a <strong>higher protein intake.<\/strong> Proteins are crucial for maintaining and repairing muscles. Additionally, if a man is actively trying to <strong>build muscle,<\/strong> his protein requirements further increase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testosterone also has a significant impact on protein requirements. It increases <strong>muscle protein synthesis<\/strong> (MPS), which is the process of building new proteins in the body. During puberty, when the effects of testosterone become more pronounced, protein needs in men are substantially increased. <span class=\"tadv-color\" style=\"color: #ff6600;\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Similar to calorie intake, protein requirements also depend on the level of physical activity. A man who engages in manual labour and further incorporates activities like <a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\">running<\/a> or <a href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-beginners\/\">working out<\/a> at the gym has significantly higher protein needs compared to someone who sits all day in an office.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of protein for men?<\/h3>\n\n\n\n<p>An individual with a <strong>sedentary lifestyle<\/strong> should ideally consume around <strong>0.8 grams of protein per kilogram<\/strong> of body weight (BW) per day. However, according to some recommendations, a slightly higher intake of <strong>1 gram per kilogram<\/strong> of body weight may be advantageous.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein requirements increase with sports and physical activity. According to the <strong>International Society of Sports Nutrition<\/strong> (ISSN), individuals primarily engaged in strength training should aim for a daily protein intake ranging from <strong>1.4 to 2 grams per kilogram of body weight<\/strong> to ensure sufficient protein intake. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19,45]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in learning more about optimal protein intake, its effects, and food sources, be sure to check out the following article: <a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\"><strong>Protein: Its Functions in the Body, Recommended Intake, Food Sources and Deficiency Symptoms<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg\" alt=\"Protein requirements in men\" class=\"wp-image-481187\" style=\"width:843px;height:562px\" title=\"Protein requirements in men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Omega-3_Fatty_Acids\"><\/span>3. Omega-3 Fatty Acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\">Omega-3 fatty acids<\/a> (FAs) rank among <strong>polyunsaturated fatty acids<\/strong> and are one of the essential building blocks of <strong>healthy fats.<\/strong> They are known for their numerous positive effects on health, including their impact on the <strong>cardiovascular system, brain,<\/strong> and <strong>immune function.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The essential <strong>alpha-linolenic acid (ALA)<\/strong> helps maintain optimal blood cholesterol levels, while <strong>eicosapentaenoic acid (EPA)<\/strong> and <strong>docosahexaenoic acid (DHA)<\/strong> are important for eye and brain health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These fatty acids have generally shown a positive impact on <strong>cardiovascular health.<\/strong> Therefore, men should not overlook their importance, as they have a higher risk of developing cardiovascular diseases compared to women.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omega-3 fatty acids, including EPA and DHA, are also present in <strong>sperm membranes.<\/strong> They are believed to play a role in <strong>sperm flexibility, motility,<\/strong> and <strong>overall quality.<\/strong> A meta-analysis has shown that omega-3 supplementation in infertile men can improve sperm motility. Moreover, a deficiency of DHA in sperm has been linked to low sperm concentration. Thus, it seems that omega-3 fatty acids may have a positive impact on male fertility. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of omega-3 for men?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">EFSA Recommendation:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li>the intake of <strong>ALA<\/strong> should ideally represent around 0.5% of the total energy intake (TEI) <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">DACH Recommendation:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>the intake of <strong>ALA<\/strong> should ideally represent around 0.5% of TEI<\/li>\n\n\n\n<li>there is no specific recommendation for the intake of EPA and DHA <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where to find omega-3 fatty acids?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The essential <strong>alpha-linolenic acid (ALA),<\/strong> which needs to be obtained through diet, can be found in foods such as <strong><a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\">walnuts<\/a>, rapeseed oil, <a href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\">flaxseeds<\/a>, flaxseed oil, <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\">chia seeds<\/a>,<\/strong> and <strong>soy.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[21,44]<\/span><\/li>\n\n\n\n<li><strong>EPA<\/strong> and <strong>DHA<\/strong> are primarily found in<strong> fatty sea fish<\/strong> and <strong>fish oil.<\/strong> Their plant-based source is seaweed or <strong>marine algae.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[21,44]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;d like to learn more about omega-3 fatty acids, read our article: <a href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\"><strong>Omega-3 Fatty Acids: Do You Consume Enough and in the Right Proportion to Omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg\" alt=\"Omega-3 fatty acids in men\" class=\"wp-image-481203\" style=\"width:720px;height:480px\" title=\"Omega-3 fatty acids in men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg 960w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vitamin_D\"><\/span>4. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/vitamin-d\">Vitamin D<\/a> boasts a wide range of effects and is needed for proper <strong>muscle<\/strong> and <strong>immune system function.<\/strong> Additionally, it plays a role in the proper <strong>absorption of calcium and phosphorus,<\/strong> making it crucial for <strong>healthy bones and teeth.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the organs where this vitamin is synthesized are the <strong>testes.<\/strong> They are therefore believed to be important for <strong>sperm production and function.<\/strong> Additionally, this organ supposedly plays a role in <strong>testosterone<\/strong> production. However, further research and clarification are needed to fully understand these potential effects on male reproductive health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of vitamin D for men?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: <strong>15 \u03bcg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [38]<\/span><\/li>\n\n\n\n<li>DACH recommendation: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where to find vitamin D?<\/h3>\n\n\n\n<p>The majority of vitamin D is obtained from exposure to <strong>sunlight.<\/strong> The highest food sources of vitamin D include<strong> fatty sea fish, organ meats, fish oil,<\/strong> and <strong>egg yolks.<\/strong> There are also some <strong>mushrooms<\/strong> and <strong>lichens<\/strong> that produce vitamin D when exposed to UVB radiation. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in vitamin D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Food<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vitamin D content (100 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">salmon<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mackerel<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">herring<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">egg yolk<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 \u03bcg&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Learn more about vitamin D, its functions, sources, and deficiency symptoms right here: <a href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\"><strong>Vitamin D: Why Is It So Important, What Causes Deficiency, and How to Supplement It?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg\" alt=\"Vitamin D in men\" class=\"wp-image-481219\" style=\"width:843px;height:562px\" title=\"Vitamin D in men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Selenium\"><\/span>5. Selenium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\">Selenium<\/a> is an important antioxidant that helps the body combat oxidative stress. It also plays a crucial role in the <strong>immune system<\/strong> and<strong> thyroid<\/strong> function. Additionally, selenium is involved in maintaining the health of<strong> hair<\/strong> and <strong>nails.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This mineral is essential for the<strong> proper formation of sperm<\/strong> and <strong>overall fertility.<\/strong> This is likely due to its <strong>antioxidant properties,<\/strong> which help <strong>protect sperm<\/strong> from the damaging effects of <strong>free radicals<\/strong> generated by oxidative stress. However, it appears that supplementation may only be beneficial for individuals with low selenium levels in their bodies. When selenium levels are already optimal and dietary supplements increase them to excessive levels, it may potentially have undesirable effects. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,28,35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of selenium for men?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li>DACH recommendation: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where to find selenium?<\/h3>\n\n\n\n<p>The best sources of selenium include <a href=\"https:\/\/gymbeam.com\/brazil-nuts-gymbeam.html\">Brazil nuts<\/a>, <strong><a href=\"https:\/\/gymbeam.com\/fish\">fish<\/a>, seafood<\/strong>, and <strong>organ meats.<\/strong> Considerable amounts of selenium can also be found in <strong>whole grains, meat,<\/strong> and <strong>dairy products<\/strong>. The selenium content in foods can vary significantly because its presence in <strong>plant-based foods<\/strong> depends on the amount of selenium in the <strong>soil<\/strong> where the plants were grown. For <strong>animal-based foods,<\/strong> the selenium content depends on the selenium levels in the animal <strong>feed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[43,47]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in selenium<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Selenium content (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Brazil nuts<\/td><td class=\"has-text-align-center\" data-align=\"center\">1920 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">chicken liver<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\">sardines<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">53 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">shrimp<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">37 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">barley<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/oats\">oats<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">29 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">plain yoghurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zinc\"><\/span>6. Zinc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/zinc\">Zinc<\/a> is an important mineral that the body needs for optimal functioning of the <strong>immune system, eyesight,<\/strong> and maintenance of healthy<strong> bones.<\/strong> It also plays a role in <strong>carbohydrate, protein, fatty acid<\/strong> and <strong>vitamin A metabolism.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Furthermore, zinc contributes to maintaining normal <strong>blood testosterone levels.<\/strong> It also plays a vital role in the conversion process of testosterone into its biologically active form. Additionally, zinc helps prevent the conversion of testosterone into estrogen, which can result in conditions such as gynaecomastia, the enlargement of breast glands in men, when excessive amounts of the female sex hormone are present.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zinc is also involved in <strong>proper sperm function.<\/strong> It is believed to contribute to the <strong>strength of sperm membranes<\/strong> and protect sperm from oxidative stress. Insufficient zinc intake may therefore be a potential risk factor for low sperm quality and reduced fertility. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11,12,40]<\/span><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Last but not least, zinc is also important for <strong>prostate health.<\/strong> The prostate naturally contains a high concentration of zinc, and its levels serve as an indicator of proper prostate function. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12,40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of zinc for men?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: 14 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li>DACH recommendation: 11-16 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where to find zinc?<\/h3>\n\n\n\n<p>The best food sources of zinc from among animal-based sources include<strong> red meat, fish,<\/strong> and <strong>eggs.<\/strong> Among plant-based foods, <strong><a href=\"https:\/\/gymbeam.com\/legumes\">legumes<\/a><\/strong> and <strong>whole grains<\/strong> are among the leading sources of zinc. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about zinc in the following article: <a href=\"https:\/\/gymbeam.com\/blog\/zinc-what-is-it-good-for-what-causes-a-deficiency-and-what-are-the-best-sources\/\"><strong>Zinc: What Is It Good For, What Causes a Deficiency and What Are the Best Sources?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:2px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in zinc<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">&nbsp;\n\n<center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Zinc content (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pork<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Edam cheese<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">peas<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/oats\">oats<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">buckwheat<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Magnesium\"><\/span>7. Magnesium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/magnesium\">Magnesium<\/a> is a mineral that the body requires for maintaining optimal <strong>electrolyte balance<\/strong> and <strong>protein synthesis.<\/strong> It is essential for the function of <strong>muscles, bones,<\/strong> and <strong>teeth.<\/strong> Additionally, magnesium plays a crucial role in the proper functioning of the <strong>nervous system<\/strong> and <strong>mental well-being.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This nutrient likely has a positive impact on <strong>testosterone production.<\/strong> Studies have shown that if a man has <strong>low levels of both magnesium and testosterone,<\/strong> magnesium supplementation may lead to an <strong>increase in the levels<\/strong> of this male sex hormone. <span class=\"tadv-color\" style=\"color: #ff6600;\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnesium is also associated with a lower occurrence of <strong>muscle cramps.<\/strong> These are common, particularly among athletes, and magnesium supplementation in the form of a dietary supplement can contribute to alleviating this issue. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the recommended daily intake of magnesium for men?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EFSA recommendation:<\/strong> 350 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH recommendation:<\/strong> 350 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more information on magnesium intake, deficiency symptoms, and health benefits, you can refer to the following article: <a href=\"http:\/\/Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?\"><strong>Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in magnesium<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Magnesium content (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\">pumpkin seeds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">550 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\">sunflower seeds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">almonds<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">dark chocolate 70-85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">buckwheat<\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\">walnuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">158 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">oats<\/td><td class=\"has-text-align-center\" data-align=\"center\">138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">barley<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg\" alt=\"Zinc and magnesium in men\" class=\"wp-image-481236\" style=\"width:843px;height:562px\" title=\"Zinc and magnesium in men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vitamins_with_antioxidant_effects\"><\/span>8. Vitamins with antioxidant effects<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antioxidants are substances that help protect the body against <strong>free radicals,<\/strong> which are formed as a result of <strong>oxidative stress.<\/strong> They are thus associated with reducing the risk of various conditions, such as<strong> cardiovascular diseases<\/strong> and <strong>cancer.<\/strong> In men, antioxidants also play an important role in <strong>protecting sperm<\/strong> and the<strong> prostate.<\/strong> Antioxidants include various vitamins, as well as the aforementioned selenium and zinc. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which vitamins rank among antioxidants?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\">vitamin C<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA recommendation:<\/strong> 110 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH recommendation:<\/strong> 110 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\"><strong>vitamin E<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA recommendation:<\/strong> 13 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH recommendation:<\/strong> 14 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>copper<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA recommendation:<\/strong> 1.6 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH recommendation:<\/strong> 1-1.5 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>manganese<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA recommendation:<\/strong> 3 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH recommendation:<\/strong> 2-5 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-b2-riboflavin-gymbeam.html\"><strong>riboflavin (vitamin B2)<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA recommendation:<\/strong> 1.3 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH recommendation:<\/strong> 1.4 mg \/ day <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg\" alt=\"Vitamin C in men\" class=\"wp-image-481252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Fibre\"><\/span>9. Fibre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/fiber\">Fibre<\/a> is an <strong>indigestible component found in plant-based foods.<\/strong> Although the body cannot break it down, and it passes through the digestive tract mostly unchanged, it holds <strong>numerous health benefits.<\/strong> It is necessary for <strong>proper digestion and bowel movements,<\/strong> as well as for an optimal <strong>composition of the gut microbiota.<\/strong> Fibre also affects things beyond the digestive tract, such as <strong>blood sugar levels<\/strong> and <strong>immune function.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Not only is fibre necessary for proper digestion, but it also influences the <strong>health of the digestive tract itself.<\/strong> Sufficient fibre intake is associated with a <strong>lower risk of colorectal cancer.<\/strong> One meta-analysis indicated that for every 10g increase in daily fibre intake, there is an approximate 10% reduction in the risk of developing this disease. <span class=\"tadv-color\" style=\"color: #ff6600;\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where to find fibre?<\/h3>\n\n\n\n<p>Fibre is found exclusively in <strong>plant-based foods.<\/strong> Good sources of fibre include <strong>legumes, whole grains, vegetables, fruits, and <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\">nuts and seeds.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"is-style-default\"><strong>However, you can also include fibre in your diet in the form of various dietary supplements, such as:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">psyllium<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\">apple fibre<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\">glucomannan<\/a><\/li>\n\n\n\n<li>a <a href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\">complex supplement like Daily Fiber<\/a> with a combination of multiple types of fibre.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What is the recommended daily intake of fibre for men?<\/h3>\n\n\n\n<p>The recommendations of various nutrition institutions may vary slightly, but they all suggest a <strong>daily intake in the range of 25\u201335 grams.<\/strong> According to <strong>EFSA<\/strong>, the recommended daily intake for a healthy adult is <strong>25 grams of fibre.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,25,37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">You can achieve such an intake through sources like:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 g of whole grain pasta<\/strong> (approx. 6 g of fibre),<\/li>\n\n\n\n<li><strong>50 g of oats<\/strong> (approx. 7 g of fibre),<\/li>\n\n\n\n<li><strong>50 g of whole grain toast bread<\/strong> (approx. 3 g of fibre),<\/li>\n\n\n\n<li><strong>100 g of carrots<\/strong> (approx. 3 g of fibre),<\/li>\n\n\n\n<li><strong>100 g of banana<\/strong> (approx. 2.5 g of fibre),<\/li>\n\n\n\n<li>and <strong>30 g of almonds<\/strong> (approx. 4 g of fibre). <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,25,37]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_dietary_supplements_can_be_beneficial_for_mens_health\"><\/span>What dietary supplements can be beneficial for men&#8217;s health?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tribulus Terrestris<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/tribulus-terrestris-120tbl-gymbeam.html\">Tribulus Terrestris<\/a> is an extract from the <em>Tribulus terrestris<\/em> plant. Traditional medicine utilized it to deal with <strong>fertility issues<\/strong> and<strong> low libido.<\/strong> Today, it is primarily recognized as a <strong>natural alternative to steroids.<\/strong> Studies have shown a correlation between this plant and <strong>increased testosterone levels, muscle growth, and performance.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[14,36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ashwagandha<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\">Ashwagandha<\/a>, also known as <strong>Indian ginseng,<\/strong> is renowned for its numerous health effects. It ranks among <strong>adaptogens,<\/strong> which are substances that help the body better cope with <strong>stress.<\/strong> It is also used in cases of <strong>infertility<\/strong> and <strong>sexual dysfunction.<\/strong> Research suggests that Ashwagandha may have an impact on <strong>sperm production and quality,<\/strong> as well as <strong>testosterone<\/strong> production. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4,26]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg\" alt=\"Ashwagandha for men's health\" class=\"wp-image-481274\" style=\"width:843px;height:562px\" title=\"Ashwagandha for men's health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fenugreek<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/fenugreek-gymbeam.html\">Fenugreek<\/a>&nbsp;is a plant used in traditional medicine to <strong>improve libido.<\/strong> This usage has persisted to this day because it contains steroid saponins, which may potentially <strong>increase testosterone levels.<\/strong> In addition, it has promising effects in other areas of health. It may help<strong> lower blood sugar levels<\/strong> (glycaemia), making it useful for individuals who need to maintain optimal glycaemic control. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24,27]<\/span><\/p>\n\n\n\n<div style=\"height:6px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Saw Palmetto<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/saw-palmetto-gymbeam.html\">Serenoa repens<\/a> (Saw Palmetto) is a palm plant whose fruits are used to produce an <strong>extract<\/strong>. It is rich in<strong> fatty acids<\/strong> such as myristic acid, oleic acid, and others. Studies have shown that it has an effect on <strong>prostate health.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. DAA<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/daa-120-caps-gymbeam.html\">DAA<\/a> (Aspartic Acid) is naturally found in the human body and involved in the function of <strong>endocrine glands<\/strong> and the <strong>nervous system.<\/strong> However, studies have shown that it may also play a role in increasing <strong>testosterone levels<\/strong> and <strong>male fertility.<\/strong> There is also a potential impact on <strong>growth hormone<\/strong> production and <strong>muscle growth.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Antioxidants<\/h3>\n\n\n\n<p>Apart from the aforementioned vitamins and minerals, there are other <strong>bioactive substances<\/strong> that can have <strong>antioxidant effects<\/strong> and contribute to reducing the risk of cancer and protecting sperm from oxidative stress. <span class=\"tadv-color\" style=\"color: #ff6600;\">[34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Substances that have shown promising results in research include, for example:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/lycopene-gymbeam.html\">lycopene<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\">green tea<\/a> and <a href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\">coffee<\/a> polyphenols<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/coenzyme-q10-60-caps-gymbeam-html.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coenzyme Q10<\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Ginseng<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/ginseng-gymbeam.html\">Ginseng<\/a> is used in traditional Chinese medicine due to its potential effects on <strong>immunity, cognitive abilities, <\/strong>and<strong> mood.<\/strong> As an adaptogen, it may be useful in managing stress. It has also been shown to potentially impact <strong>sexual health<\/strong> and support the <strong>production and function of sperm.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[15,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Complex dietary supplements<\/h3>\n\n\n\n<p>Many dietary supplements combine multiple nutrients and active ingredients targeting specific areas of men&#8217;s health. You can find supplements focusing on <a href=\"https:\/\/gymbeam.com\/prostate-support-gymbeam.html\">prostate health<\/a>, <a href=\"https:\/\/gymbeam.com\/alphamale-testobooster-gymbeam.html\" class=\"ek-link\">testosterone support<\/a>, <a href=\"https:\/\/gymbeam.com\/antioxidant-complex-gymbeam.html\">antioxidant<\/a> intake, or a combination of various nutrients in the form of a <a href=\"https:\/\/gymbeam.com\/men-s-essentials-multivitamin-gymbeam.html\">multivitamin<\/a> that is generally formulated for men&#8217;s health.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg\" alt=\"dietary supplements for men\" class=\"wp-image-481290\" style=\"width:843px;height:563px\" title=\"dietary supplements for men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_main_takeaways\"><\/span>What are the main takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The male body has its unique functions and characteristics that come with specific nutritional requirements. These include a naturally <strong>higher proportion of muscle mass, testosterone production and function, sperm quality,<\/strong> and <strong>prostate health.<\/strong> Due to these specifics, men should pay attention not only to their <strong>calorie<\/strong> and <strong>protein<\/strong> intake, but also to specific <strong>vitamins and minerals<\/strong> such as <strong>zinc, selenium,<\/strong> and <strong>vitamin D.<\/strong> In conclusion, a healthy and diverse diet emphasizing these specific nutrients can significantly contribute to better overall male health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Was this article beneficial to you and did you learn something new? Then don&#8217;t forget to share it with your friends!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The male body has several specific characteristics and functions that are reflected in its nutritional needs. Which vitamins and minerals should men pay attention to?<\/p>\n","protected":false},"author":156,"featured_media":481033,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,6869,6497,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-482484","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-minerals","10":"tag-nutritional-supplements","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Men &amp; Nutrition: The Most Important Vitamins and Minerals for Health, Testosterone and Performance - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which vitamins and minerals are crucial for men&#039;s health? 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