Vitamin D for men is a fat-soluble nutrient that is synthesized from the cholesterol in our body. There are several Vitamin D benefits for men as it helps protect them from a wide range of diseases and weaknesses, besides promoting overall bone health. It includes three types of compounds, namely D-1, D-2, and D-3. Vitamin D for men’s health is also necessary for promoting intestinal absorption of calcium, magnesium, and phosphate.
Vitamin D for men is known to act as a steroid hormone in our body and hence its deficiency has many side effects. Nearly 80-90% of the Indian population has been shown to be deficient in Vitamin D, which is an alarming number. Men, in particular, have an increased need for nutrition which is why they need to avail themselves of the Vitamin D benefits for men.
This is part of the reason why doctors recommend an intake of at least 800-1200 IU or 10-20 micrograms of Vitamin D per day, so as to avail all the essential Vitamin D benefits for men.
Let us understand the role of Vitamin D for men and how we can avail all the essential Vitamin D male benefits by supplementing it as part of our daily diet.
Health Benefits Of Vitamin D For Men
Vitamin D is one of the most important and essential compounds required for the proper maintenance and functioning of our body. Given below are some of the lesser-known Vitamin D benefits for men:
Aids Muscle Development
One of the most essential Vitamin D benefits for men is that it plays a huge role in aiding the growth and development of the muscles, especially during the early stages of childhood. Consuming enough Vitamin D for men’s health can be useful in optimising the transfer of nutrition from the blood cells to muscle tissue.
This is primarily as to why a lot of athletes avail the benefits of Vitamin D for men by supplementing it with their daily nutritional intake. Vitamin D was also found to increase the recovery rate of cell tissue by boosting the absorption of protein and enhancing the functions of the white blood cells.
Improves Testosterone Levels
Testosterone is an essential hormone produced by the male body that is responsible for boosting the growth of muscle mass, overseeing fat distribution, and regulating sexual function. One of the lesser-known benefits of Vitamin D for men is that since it is primarily a steroid hormone present in our body, it can be useful for improving sexual performance and libido by boosting the amount of testosterone present in the body. Benefits of Vitamin D for men also include treatment of fertility by increasing the sperm count significantly. Apart from getting your daily intake of Vitamin D from the food that you consume, it is also recommended that you increase your exposure to the sun so as to maximise the impact of Vitamin D for men’s health.
Vitamin D3 benefits for men also include the treatment of sexual disorders such as erectile dysfunction by reducing the buildup of plaque and improving the flow of blood throughout the body. These particular Vitamin D3 benefits for men are said to be especially effective when combined with a strict exercise regimen and the consumption of a healthy balanced diet.
Another of the many essential Vitamin D benefits for men is that it works well as a mood elevator. These supplements have been found to limit the release of cortisol, a stress hormone found in the body. This can be beneficial in reducing the symptoms experienced during mental conditions such as depression and anxiety. Vitamin D3 benefits for men can also be useful in warding off diseases such as fibromyalgia. Additionally, Vitamin D male benefits can also be useful for reducing the oxidative stress exerted by the body onto the brain due to the presence of free radicals and prevent the onset of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Recommended Dosage Of Vitamin D
The particular dosage requirements to avail the Vitamin D male benefits differs from individual to individual depending on their health and body composition. However, the Food and Nutrition Board of the Institute of Medicine has suggested that men consume a minimum of 800 units of Vitamin D every day, with an upper limit of 4000 units. Since it can be difficult to get such a huge amount of Vitamin D from the consumption of food alone, it is also recommended that we supplement our daily diets with nutritional aids such as Vitamin D supplements as a way of meeting the recommended daily allowance.
Deficiency Of Vitamin D
A Vitamin D deficiency is commonly caused by an inadequate supply of Vitamin D and lack of exposure to sunlight. It is not much of a concern for most people. However, there are certain groups that are at a higher risk of developing this deficiency.
Furthermore, lack of Vitamin D could also make individuals prone to Type 1 and 2 diabetes. This is why it is important to ensure that our body gets a healthy intake of Vitamin D every day.
Given below is a chart that explains the recommended intake level as per the age of the individual:
|Life Stage||Recommended Amount|
|Birth to 12 months||10 mcg (400 IU)|
|Children 1–13 years||15 mcg (600 IU)|
|Teens 14–18 years||15 mcg (600 IU)|
|Adults 19–70 years||15 mcg (600 IU)|
|Adults 71 years and older||20 mcg (800 IU)|
|Pregnant and breastfeeding women||15 mcg (600 IU)|
Treating Vitamin D Deficiency
Given below are a few simple steps that you can follow to prevent a deficiency and see what does Vitamin D do for men:
- Increase your exposure to the sun by spending more time outdoors and commuting to places within a nearby distance.
- Try including more sources of Vitamin D such as fortified cereal, which can greatly enhance your nutritional intake.
- Go for organic and farm-fresh sources of Vitamin D over highly processed sources.
While the consumption of this supplement is indeed necessary for availing the Vitamin D benefits for men, it is important for you to note that Vitamin D only works best when consumed as a part of a healthy eating plate that comprises a balanced intake of macronutrients such as healthy fats, complex carbs, and lean proteins.