Vitamins play an important part in keeping the body functioning optimally. However, the same vitamins that help us can also hurt us if an overdose occurs. To help people to ensure that enough of each vitamin is consumed without having to worry about an overdose, the Recommended Daily Allowance (RDA) system was created to tell consumers how much of each vitamin should be consumed. The RDA system takes gender and age into account. Besides understanding the RDA of each vitamin, a man should understand how the vitamin will help his body function properly.
Vitamin A
Vitamin A improves vision, boosts the immune system and aids the function of the reproductive system in men by stimulating testosterone production. The U.S. National Library of Medicine recommends that you get your vitamin A from animal sources, instead of from synthetic, vegetable or fruit sources because the vitamin A in animal sources is more readily absorbed by the body. The RDA of vitamin A for men is 900 mcg.
Vitamin C
Vitamin C, also known as ascorbic acid, decreases the risk of heart disease in men by 42 percent. It also helps to boost the energy level and decreases the chance of cancers, including reducing the risk of lung cancer by 64 percent in men. Vitamin C minimizes the risk of cataracts and stroke, and improves neurotransmitter function. According to an article published by the CBC, it also helps to reduce the likelihood of a man developing gout. This vitamin isn’t made by the human body, so getting enough daily is vital. For men, the RDA of vitamin C is 90 mg.Vitamin D
Vitamin D increases calcium absorption, improves bone growth, decreases the risk of osteoporosis and reduces the risk of developing brittle bones. Vitamin D has been linked to an increase in male virility, hair growth and increased athletic performance. While vitamin D can be obtained through exposure to sunlight, getting the appropriate amounts may prove difficult during the winter months or during bad weather. The RDA for vitamin D is 15 mg.Vitamin E
Low sperm count has been linked to deficiencies in zinc and vitamin E; however, vitamin E has also been linked to an increased risk of prostate cancer. This vitamin also plays a part in keeping the immune system functioning optimally. Additionally, vitamin E dilates the blood vessels, which minimizes the risk of platelets accumulating. Platelets accumulating in the blood vessels can cause blockage in the affected blood vessels. Men should get at least 15 mg per day, according to the Council for Responsible Nutrition.Vitamin K
Vitamin K is usually associated with helping the blood clot. That is one function of the vitamin; however, in the elderly population, it also helps to maintain strong bones. In elderly men, vitamin K has been shown to slow insulin dependent diabetes; however, elderly women didn’t experience the same effect. For most men, the RDA for vitamin K is 120 mcg. For men on certain medications, such as warfarin, vitamin K consumption is usually restricted.B Vitamins
There are eight vitamins in the B vitamins complex. Each vitamin in the B vitamin complex has its own RDA for men and its own purpose. Thiamine (B1) promotes energy. The RDA for vitamin B1 is 1.2 mg. Riboflavin (B2) has an RDA of 1.3 mg and increases energy levels. Niacin (B3) promotes healthy skin and aids the digestive system. Men should get 16 mg of niacin daily. Pantothenic acid (B5) is used to promote proper growth of cells in the body. Its RDA is 5 mg. Pyridoxine (B6) helps to make healthy red blood cells and breaks down proteins in the body. B6 has an RDA of 1.7 mg for men. Biotin (B7), which has an RDA of 30 mcg, helps the body process carbohydrates and protein. Folate or folic acid (B9) can decrease the risk of certain cancers and increases the production of healthy red blood cells. The RDA depends upon the type of B9 consumed. For B9 from foods, men should aim for 400 mcg per day; however, when taking synthetic B9, the amount is reduced to 200 mcg daily. Cobalamin (B12) is used to process folic acid and carbohydrates. Men should get 2.4 mcg daily. Deficiencies of B12, folate and B6 has been linked to an increase in colorectal cancer in men.About this Author
Casey Holley is a medical writer with more than 10 years of experience in the health and fitness industries. She has worked as a nutrition consultant and has written numerous health and wellness articles, for various online publications. She has also served in the Navy, and is currently pursing a business administration degree.
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