Health Risks and Nutritional Needs of Men - article on BioBalance Institute

Men, regardless of age and race, are less likely to seek help than women for any kind of problem, including mental and physical health issues.

Society conditions men to emulate a strong, independent persona, which leads to reluctance and unwillingness to reach out—a natural behavior that can eventually harm one’s own health.

While lifestyle habits are a major contributor to a man’s state-of-health, nourishment plays an equally important role in keeping them robust. It’s no secret that nutritional needs change with age, but only a few men will actively cope with the changes.

If you are a man, or if you love a man so dearly, know that masculine diet must not fall short of certain micronutrients that help prevent or reduce male health risks. Here are some essentials:


Important for:

Healthy prostrate and testosterone levels, fertility, and sexual health. Zinc deficiency can lead to hair loss, diminished testicular function, and even impotence.

Zinc is also crucial for immune health, basic cellular function, protein synthesis, and wound healing.

Important to:
Men of all ages, heavy alcohol drinkers, vegetarians, and men experiencing erectile dysfunction, depression, or anxiety.

Omega 3 Fatty Acids

Important for:

Preventing prostate cancer and colon cancer. It is also important for keeping cholesterol levels and heart disease in check since men do not have the protection that women get from estrogen.

Omega-3s are also important for brain and heart health, relieving joint pain, recovery from injuries, and overall health.

Important to:
Men of all ages, vegetarians and non-fish eaters, and athletic men.


Important for:

Preventing prostrate cancer and infertility. Magnesium has hundreds of other roles, including healthy bones, muscle and nerve function, blood pressure and blood sugar control, and energy production.

Deficiency can cause low mood, anxiety, and sleep problems.

Important to:

Men 40 years and older, and men with absorption diseases like Crohn’s, type 2 diabetes, and alcoholism.

Vitamin D

Important for:

Boosting testosterone levels, and preventing diabetes and colon cancer. Vitamin D is also critical for strong immunity, heart, and bones.

Deficiency can leave men more prone to health issues like sleep apnea, low metabolism, lack of sexual drive, fatigue, back pain, and hair loss.

Important to:

Men of all ages, men working night shift, obese men, men with kidney or digestive problems, and men 50 years and older.

Cobalamin (Vitamin B12)

Important for:

Proper brain and neural function. Vitamin B12 also helps increase energy, testosterone, and libido.

Depression, dementia, poor mental performance, and cognitive decline are symptoms of cobalamin deficiency.

Important to:

Men 50 years and older, because the ability to absorb vitamin B12 slows down with age. Vegetarians and men with digestive disorders may also have compromised cobalamin levels.

To get enough nourishment that can help reduce male-specific health risks, increase and diversify your dietary intake of these micronutrients, or consider supplementation to help maintain optimum vitamin levels. If medicating or dealing with a health condition, consult your doctor first about diet and supplements.

If you want to learn more about the safe & effective use of vitamins, you can get FREE expert advice from our Vitamin Geeks. They are specialized pharmacists and nutritionists who can answer your questions about the proper practices for supplementation.

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Iliades, Chris. 2012. “A Man’s Guide to Essential Vitamins – Men’s Health Center – Everyday Health.” Retrieved March 10, 2021 (

Atkinson, Mark. 2016. “Men’s Health: Essential Nutrients and the Foods That Provide Them.” The National. Retrieved March 10, 2021 (

Asp, Karen. 2018. “Best Supplements for Every Man’s Needs.” Men’s Journal. Retrieved March 10, 2021 (

LA Weekly. 2021. “Best Supplements for Men 2021.” LA Weekly. Retrieved March 10, 2021 (

Lucas, Mary. 2020. “A Guide to the Most Important Vitamins and Minerals for Men.” Hims. Retrieved March 10, 2021 (

Mid Coast Hospital. 2019. “Top 11 Men’s Health Issues.” Retrieved March 10, 2021 (

Rush University Medical Center. 2014. “How Gender Affects Health.” Retrieved March 10, 2021 (

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