{"id":25880,"date":"2020-11-05T12:15:30","date_gmt":"2020-11-05T17:15:30","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25880"},"modified":"2020-12-01T16:07:26","modified_gmt":"2020-12-01T21:07:26","slug":"nutrients-men-fall-short-on","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-men-fall-short-on\/","title":{"rendered":"6 Nutrients Men Fall Short On\u2014But Need For Optimal Health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">M<\/span><span style=\"font-weight: 400;\">en have slightly <\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-7\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">different nutritional requirements<\/span><\/a><span style=\"font-weight: 400;\"> than women, but what are the specific differences, and which nutrients do men tend to fall short on?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some quick background: Overall, men require more calories than women, since they are typically larger and have more muscle mass, explains Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/b\/ancient-nutrition\/N-cp98kf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Ancient Nutrition<\/span><\/a><span style=\"font-weight: 400;\"> and member of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/wellness-council\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Vitamin Shoppe Wellness Council.<\/span><\/a><span style=\"font-weight: 400;\"> This is particularly true for physically active guys.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another factor to consider: Normal levels of circulating red blood cells are typically higher in men than women, which could also impact men nutrition-wise, Axe says. (It\u2019s also one of the reasons women are more <\/span><a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/www.nhs.uk\/conditions\/red-blood-count\/#:~:text=Women%20usually%20have%20a%20lower,to%205.4%20million%20cells%2FmcL\" target=\"_blank\" rel=\"noopener noreferrer\">prone to iron deficiency anemia<\/a><span style=\"font-weight: 400;\"> than men.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With all of this info in mind, here are six important nutrients men often fall short on. Keep a close eye on your intake and consider supplementing to meet your needs.<\/span><\/p>\n<h2><b>1. Protein<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">After the age of 30, the average male loses three to eight percent of his muscle mass per decade, according to a study published in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">Current Opinion in Clinical Nutrition and Metabolic Care<\/span><\/i><\/a><span style=\"font-weight: 400;\">. This rate becomes even higher once a man hits 60.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cNot only is <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> a macronutrient required for muscle, connective tissue, and skin synthesis, but it also provides the amino acids needed in many vital functions of the body, including neurotransmitter and hormone production,\u201d explains<\/span> <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Vitamin Shoppe nutritionist<\/span><\/a><span style=\"font-weight: 400;\"> Brittany Michels, R.D.N. \u201c<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4555150\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that men need 0.8 to one gram of protein per kilogram of body weight per day, while seniors may need 1.0 to 1.3 grams of protein per kilogram to cover basic needs.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-long-it-takes-to-lose-and-build-back-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Long It Takes To Build (And Lose) Musclce<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you\u2019re getting your fair share of protein, Michels recommends upping your intake of red meat, chicken, fish, eggs, dairy, nuts, and beans. (Here are <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">nine easy ways to pack in more protein<\/span><\/a><span style=\"font-weight: 400;\">.) <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">Protein powders<\/a> are also a convenient way to get in more of the muscle-supporting macronutrient.<\/span><\/p>\n<h2><b>2. Vitamin D<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-you-are-vitamin-d-deficient\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamin D deficienc<\/a>y is quite common in both men and women. However, one <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2682464\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">The Journal of Clinical Endocrinology &amp; Metabolism<\/span><\/i><\/a><span style=\"font-weight: 400;\"> study found that older men are at particular risk for vitamin D deficiency\u2014especially if they live in northern climates or are obese.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because one of the most effective ways of getting vitamin D is through sun exposure, and more people are spending time indoors, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Vitamin Shoppe nutritionist<\/span><\/a><span style=\"font-weight: 400;\"> Rebekah Blakely, R.D.N., believes deficiencies are becoming more common. She recommends getting at least 15 to 30 minutes of direct sunlight exposure daily. You should also have your vitamin D levels checked at your yearly physical. \u201cThis baseline number can help you figure out how much you need to supplement with,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSome doctors may prescribe a short-term, high-dose <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin D supplement<\/a> to get levels up quickly if you are deficient,\u201d Blakely explains. For self-supplementation, though, she recommends starting with 1,000 to 2,000 IU (that\u2019s 25 to 50 micrograms) of vitamin D daily. \u201cIf you know you run low, up to 5,000 IU (125 micrograms) daily is safe,\u201d she adds. Since Vitamin D is fat-soluble, take it with a meal for best absorption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also fill your plate with vitamin D-fortified foods such as milk, cheese, and yogurt. Naturally vitamin-D rich foods, meanwhile, include mushrooms, fatty fish, and egg yolks.\u00a0<\/span><\/p>\n<h2><b>3. Calcium<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">This essential mineral is best known for its ability to help form and maintain healthy bones and teeth. Though typically associated with women, it is incredibly important for both women <em>and<\/em> men, especially as they age, to get enough calcium. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-cp99i5\" target=\"_blank\" rel=\"noopener noreferrer\">Calcium<\/a> is an under-absorbed nutrient in many men, mainly because low levels of vitamin D lead to lower levels of calcium absorption,\u201d says Roger E. Adams, Ph.D., doctor of nutrition and owner of <\/span><a href=\"https:\/\/eatrightfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">eatrightfitness<\/span><\/a><span style=\"font-weight: 400;\">. \u201cAlso, men tend to eat more red meat than women. The high iron content of meat can interfere with calcium absorption in the gut.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To meet the recommended daily allowance (RDA) for calcium, adult men should consume 1,000 milligrams a day, according to <\/span><a href=\"https:\/\/americanbonehealth.org\/nutrition\/guidelines-calcium-vitamin-d-supplementation\/#:~:text=To%20meet%20the%20current%20Recommended,and%20beverages%20fortified%20with%20calcium.\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">American Bone Health.<\/span><\/a><span style=\"font-weight: 400;\"> Some of the <\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/calcium\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">best food sources<\/span><\/a><span style=\"font-weight: 400;\"> include dairy, such as milk, cheese, and yogurt, as well as green leafy vegetables, fortified breads, and fish. For supplementation, consider <a href=\"https:\/\/www.vitaminshoppe.com\/p\/calcium-citrate-vitamin-d-240-tablets\/vs-1754\">Calcium Citrate Plus Vitamin D<\/a> from The Vitamin Shoppe brand.\u00a0<\/span><\/p>\n<h2><b>4. Magnesium<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The mineral <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-cp99i6\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium<\/a> is needed for over 300 processes in the body, including protein synthesis, blood pressure regulation, blood sugar management, nerve function, and immune support, notes Axe. Research published in the journal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786912\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">Open Heart<\/span><\/i><\/a><i> <\/i><span style=\"font-weight: 400;\">shows that it&#8217;s one of the nutrients men fall short on. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A<\/span><span style=\"font-weight: 400;\">\u00a0report by <\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/magnesium-helps-the-heart-keep-its-mettle\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Harvard Health<\/span><\/a><span style=\"font-weight: 400;\"> suggests this may have a negative impact on cardiac health. \u201cLow magnesium is also found to increase an inflammatory marker, C-reactive protein,\u201d Axe adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Men ages 19 to 30 should consume <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">400 milligrams<\/span><\/a><span style=\"font-weight: 400;\"> of magnesium daily, while men 31 and older should consume <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">420 milligrams<\/span><\/a><span style=\"font-weight: 400;\"> daily. Fill your plate with leafy greens, almonds, cashews, peanuts, pumpkin seeds, and black beans, and consider taking a daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-cp99i6\">magnesium supplement<\/a>.<\/span><\/p>\n<h2><b>5. Omega-3 fatty acids<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While there\u2019s not much research on men\u2019s omega-3 fatty acid consumption, one of the leading causes of death for males in the U.S. may be <\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/omega-3\/art-20045614\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">linked to falling short on it<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study published in the journal <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0952327818302254?dgcid=coauthor\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">Prostaglandins, Leukotrienes, and Essential Fatty Acids<\/span><\/i><\/a><span style=\"font-weight: 400;\"> suggests that both men <\/span><span style=\"font-weight: 400;\">and<\/span><span style=\"font-weight: 400;\"> women could benefit from taking an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 supplement<\/a>. \u201cThis fatty acid plays a significant role in heart and brain health,\u201d says Michels.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/omega-3-supplement\/\" target=\"_blank\" rel=\"noopener noreferrer\">Which Type Of Omega-3 Supplement Is Right For You?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In terms of your diet, Michels recommends consuming EPA- and DHA-rich seafood and algae, as well as ALA-containing flax, chia seeds, and walnuts daily. Though daily recommended intakes of EPA and DHA don\u2019t exist, men should consume <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">1.6 grams of ALA per day<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>6. Fiber<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">Fiber<\/a> comes from the part of plant foods that our bodies can\u2019t completely break down or digest. \u201cIt helps clean out our digestive tract, keeps us full, and adds bulk to our stools,&#8221; Blakely explains. &#8220;It also supports various other areas of health, including cholesterol and blood sugar levels.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research, like one study published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">American Journal of Lifestyle Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\">, shows that neither men nor women get their fair share of fiber. Yet while women need just about 25 grams per day, men need 38.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can score fiber from vegetables, fruit, beans, lentils, and fiber-fortified foods. \u201cIf you find it hard to meet daily fiber recommendations through your diet, though, you may want to consider a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber supplement<\/a>,\u201d adds Blakely.<\/span><\/p>\n<p><strong><b><span class=\"Apple-converted-space\"><em>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/em><em>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/em><\/span><\/b><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Men have slightly different nutritional requirements than women, but what are the specific differences, and which nutrients do men tend to fall short on? Some quick background: Overall, men require more calories than women, since they are typically larger and have more muscle mass, explains Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-men-fall-short-on\/\">Read More <span class=\"screen-reader-text\">6 Nutrients Men Fall Short On\u2014But Need For Optimal Health<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":25883,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-25880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Nutrients Men Fall Short On\u2014But Need For Optimal Health<\/title>\n<meta name=\"description\" content=\"Men and women have different nutritional needs. Here, experts break down the important nutrients men fall short on most often.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-men-fall-short-on\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Nutrients Men Fall Short On\u2014But Need For Optimal Health\" \/>\n<meta property=\"og:description\" content=\"Men and women have different nutritional needs. 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