nutrients men

5 Nutrients Men Aren’t Getting Enough Of—And How to Fix That

Peter Bua Nutrition Leave a Comment

Are you focused on trying to be at the top of your game when it comes to fitness and health? If so, you are definitely not alone. In all candor, I wake up every day striving to be at the top of my game, and then family, work, and a whole lot of other things get in the way and often conspire to get me off track. While I can’t always control when I can get away to get to the gym or go for a run, I can (generally) control what I eat, and that, my friends, is the key. There are five nutrients men aren’t getting enough of, and when you can focus on fixing that, you’ll be building a good base for a strong body. Want to know what they are? Let’s take a look —

Five Nutrients Men Aren’t Getting Enough Of ……

Vitamin D

Vitamin D is essential for good health. It can strengthen bones, reduce inflammation, and even decrease the risk of stroke or heart attack. But nearly half of men don’t get enough vitamin D. That’s probably because a major way to get this nutrient is through sun exposure, and that can be tough to get year round, particularly in colder areas that have very few UVB rays in the winter.

So how do you know if you’re deficient in vitamin D, and how can you fix it? First, consider the symptoms of vitamin D deficiency, which include weight gain, stomach problems, muscle weakness, and trouble sleeping. I’ll admit, these are pretty common symptoms, and easily attributable to a host of other things. Next time you have your blood work done, be sure to ask your doctor to test for vitamin D levels.

If it turns out you’re not getting enough vitamin D, you can change that by adding more seafood to your diet. In particular, seafood options high in vitamin D include salmon, canned tuna, shrimp, oysters, and sardines. In addition, you should eat more mushrooms, egg yolks, and vitamin D fortified foods—like orange juice, cereal, and oatmeal. Of course, you can also take a supplement that has vitamin D in it, such as FitFormula!

If you’re not convinced that this is among the nutrients men aren’t getting enough of, read: 8 Reasons Men Absolutely Need Vitamin D

Potassium

Another of the nutrients men need and don’t get enough of is potassium. Potassium helps the heart beat, muscles to contract and ensures the brain is working properly.

You can get potassium from many fruits and vegetables, including bananas, winter squash, broccoli, sweet potatoes, and white potatoes. And  you can also get potassium from salmon, halibut, white beans, yogurt, pork, and orange juice.

Calcium

One of the nutrients men aren’t getting enough of is calcium, and that’s critically important. Calcium helps build strong bones and teeth, and it also helps keep muscles properly contracting, nerve impulses going, and blood clotting. If you drink milk and eat plenty of dairy products, you’re probably covered, but chances are good that this might not be the case. At least it’s true among me and my group of male friends of all ages. Dairy simply isn’t at the top of our collective list.

So, how do men get the calcium they need and stave off that old man hunchback that nobody wants? Obviously you can start by taking stock of what you’re eating. If possible, add more calcium-rich foods to your diet, things like yogurt, milk, and cheese. Not a dairy lover? Don’t sweat it. There are also plenty of dairy-free ways men can get more calcium. Foods like sweet potatoes, canned salmon, kale, sesame seeds, and figs are all great ways to add to your calcium intake. Don’t like any of those things? Then a calcium supplement like FitFormula’s Calcium + Vitamin D should be your new BFF. One packet daily and you’re covered. No old man hunchback.

If you have any doubts about your levels of this nutrient, check out: Think You’re Getting Enough Calcium? Think Again.

Magnesium

If you don’t know much about magnesium, it’s time to get to know why this is among the most essential diet nutrients—and definitely one of the nutrients men aren’t getting enough of. Basically, magnesium helps the body with multiple processes, such as nerve function, blood pressure, muscle regulation, and the production of bone, protein, and DNA. I’ve also read that magnesium helps with sleep, which is one of the reasons many people take it. Yeah, you could say it’s pretty important!

And yet, not everyone gets enough magnesium. The good news is you can add more magnesium to your diet by eating navy beans, halibut, spinach, and any foods that are fortified with magnesium—such as cereal. As for me, I take a magnesium supplement daily because in my book, this one is too important to miss.

Iodine

One of the most essential nutrients for men, and a nutrient men aren’t getting enough of for sure, is one that isn’t talked about as much as others, and that’s iodine. Your body needs iodine in order to allow your thyroid gland to make two critical hormones: T3 and T4. So why are these hormones so important for men to have? Well, you need them if you want to burn calories. So if you don’t get enough iodine in your diet, you could end up gaining weight and just generally feeling tired.

If you’re wondering where to find iodine so you can add some to your diet, start with iodized salt. But keep in mind that not all salt is iodized, so simply adding table salt to your food—or eating processed foods that are high in sodium—is not the optimum way to get more iodine.

If you can’t seem to get enough iodized salt in your diet, you’ll be glad to know milk has plenty of iodine, thanks to the fact that animal feed is typically fortified with this nutrient. Additionally, eggs and yogurt are both good sources of iodine.

I hope I’ve inspired you to think about your diet and these five nutrients that men aren’t getting enough of, and see where your personal gaps might be. Functional food is always the best way to get the vitamins and nutrients you need, but if the food that will deliver these nutrients isn’t food you like and/or will eat on a regular basis, do yourself and your body a favor and buy some supplements. Start with FitFormula to get the vitamin D and calcium you need every day and we’ll even give you 50% off your first box using code: FitFormula50.

And while you’re at it, consider: 6 Things You Need To Stop Doing Right Now To Be Healthier

More sources on essential nutrients for men:

3 Key Nutrients Every Man Needs

9 Healthy Foods That Are High in Vitamin D

5 Nutrients You’re Not Getting Enough Of