Common vitamin deficiencies for men

Vitamin D Deficiency

Who doesn’t love a bit of sun?! Fondly called the “sunshine vitamin”, vitamin D helps your body absorb and regulate calcium and phosphorus (think strong bones and teeth!). It’s also a key ingredient in the production of testosterone, making it an important vitamin for men.

Vitamin D is produced from cholesterol in your skin when you’re exposed to sunlight. And so, a regular 9-to-5 can keep you away from sunlight, preventing you from making Vitamin D naturally.

Vitamin D deficiency can cause loss of bone density which contributes to osteoporosis. Deficiency also contributes to reduced testosterone production.  To avoid the worst, stock up on vitamin D! You can do this by eating yoghurt, milk, and cheese (if you’re not lactose intolerant). Some lactose free alternatives include eggs, sardines, and leafy greens. 

Vitamin B Deficiency

Vitamin B is like a suite of vitamins. Think Microsoft Office suite but for vitamins. This vitamin “suite” contains 8 vitamins that includes B1, B2, B3, B5, B6, B7, B9, and B12 (more on this in a bit) – all key vitamins for men. While they have specific roles, collectively they are responsible for energising you and keeping your cells healthy. 

Symptoms of vitamin B deficiency vary depending on which B vitamin(s) you are deficient in. You may experience fatigue, anaemia, confusion, and a weakened immune system. You can “suite up” on B vitamins by consuming foods like beef, whole oats, legumes, sea foods, and leafy greens. 

Vitamin B12 Deficiency

Some call it the ‘Guardian of the grey matter’. This is because of its role in brain and nerve function. (Grey matter refers to the outer layer of the brain.) It’s also an important factor in the formation of your red blood cells. Vitamin B12 deficiency often leaves you with abnormally shaped red bloSome call it the ‘Guardian of the grey matter’ (Grey matter refers to the outer layer of the brain.) This is because of its role in brain and nerve function. It’s also an important factor in the formation of your red blood cells. You can get vitamin B12 from beef liver, fish, poultry, and dairy products. For vegans, you’ve got Tempeh, Nori Seaweed, Chlorella, and fortified breakfast cereal.

Vitamin C Deficiency

Vitamin C is quite special as it helps prevent those unexpected sick days and keep you in top form. Vitamin C is to your immune system what ammo is to the army, in many ways. It’s required by nearly all defence mechanisms in your body to help fight germs. 

It’s also needed in the formation of collagen, a protein that gives your skin that supple and shiny look. And that’s not all. This vitamin aids the absorption of Iron (our next item on this list) into the body. Quite a powerhouse, eh? 

You can get vitamin c from fruits like oranges, strawberries, broccoli, bell peppers, and Brussel sprouts. Yum!

Iron (Fe) Deficiency

Iron is the mineral that gives your blood the ability to carry oxygen throughout your body. That’s why you feel tired when you’re iron deficient. Turns out that iron deficiency is the most common nutrient deficiency in the world, especially in men who are vegetarian or donate blood frequently. Low iron symptoms in males include fatigue, shortness of breath, pale skin, or brittle hair/nails. 

Did you know that iron deficiency in men can be particularly sneaky? Early symptoms like fatigue and breathlessness are often confused with other illnesses. You’d need a blood test to be sure.

A diet consisting of lentils, plantain, beef, oysters, and spinach can help ‘iron things out’ (pun intended). Alternatively, you can support your dietary iron intake with iron supplements as recommended by your doctor.