June brings two important occasions for men: Men’s Health Month and Father’s Day. It’s the perfect time to pay attention to nutrition, energy, and immunity. Many men, especially dads, overlook daily health signs like fatigue, poor digestion, low stamina, and stress.
Vitamins for men play an important role in their well-being. This blog highlights the 10 most important vitamins for men and smart nutrition choices men can add to their routine. Also, know about gift options from Good Monk, because good health is the best Father's Day gift any dad can receive.
Why Men’s Vitamins and Nutrition Matter
Men have different body composition, metabolism, and hormone levels compared to women. These differences make men face unique health challenges, such as a naturally lower immune response, leading to infections and slower recovery times. Testosterone levels decline with age, affecting energy, muscle mass, mood and metabolism. Men are also at a higher risk of heart disease. Proper vitamins and nutrition help men strengthen immunity, support hormone balance, reduce fatigue, and improve overall health.[1]
Top 10 essential vitamins and supplements for men
Here’s a list of the top 10 essential vitamins and supplements for men to maintain health and vitality every day.
1. Vitamin D
Why it is needed: For strong bones, mood and testosterone. How to get it: Early morning sunlight, eggs, fortified milk. Men who spend over 6 hours indoors daily often have low vitamin D levels. This deficiency reduces testosterone by up to 20%, weakens immunity, and increases the risk of bone fractures.[2] Men over 30 should ensure a daily intake of 600-800 IU. Look for vitamin D-rich food and supplements to improve your intake.
2. Vitamin B12
Why it is needed: Boosts energy, supports nerves, aids red blood cells
How to get it: Dairy, fish, eggs, fortified cereals Vitamin B12 deficiency affects up to 15% of men over 40, causing fatigue and memory issues. Low B12 impairs nerve health and red blood cell formation, risking anaemia. Since vitamin B12 isn’t stored well, a daily intake of 2.4 mcg is important. Opt for Vitamin B12-rich food in your diet.
3. Vitamin C
Why it is needed: Strengthens immunity, protects cells, supports skin and joints
How to get it: Amla, oranges, lemon, guava, capsicum. Vitamin C helps men manage oxidative stress from pollution, smoking, and late nights. Benefits of Vitamin C include collagen production, which supports healthy skin and joints. For active men or those who exercise, it also speeds up muscle recovery and reduces inflammation. Daily stress can deplete vitamin C reserves, making regular intake essential. Daily intake of 75-90 mg through vitamin C-rich foods or supplements helps maintain immune defences and tissue recovery.
4. Vitamin E
Why it is needed: Protects the heart, skin, and cells from damage
How to get it: Nuts, seeds, vegetable oils, green leafy vegetables. Vitamin E acts as a powerful antioxidant that helps protect men’s heart and skin health by neutralising harmful free radicals. Men face higher risks of cardiovascular issues, and vitamin E supports healthy blood flow and blood vessel flexibility. It also aids in muscle recovery after workouts and reduces signs of skin ageing caused by sun exposure and pollution. Men often get less than the recommended 15 mg daily . Adequate vitamin E supports cardiovascular health and muscle recovery.
5. Vitamin A
Why it is needed: Supports eye health, immune function, and skin repair
How to get it: Carrots, sweet potatoes, spinach, dairy products. Vitamin A is essential for men’s vision and immune system, helping to keep eyes sharp and fighting infections. Men often neglect eye care, but vitamin A supports night vision and reduces the risk of age-related eye problems. It also helps repair skin, which is important for men exposed to the sun and pollution. Men should aim for 900 mcg daily through a vitamin A-rich diet and supplements to avoid vitamin A deficiency.
6. Zinc
Why it is needed: Supports immunity, testosterone, and wound healing
How to get it: Meat, dairy, nuts, seeds, whole grains. Zinc deficiency affects 20% of men over 30, lowering testosterone and immunity. Testosterone impacts energy, muscle strength, and overall vitality, especially after 30. Zinc also helps with wound healing and reduces inflammation, which can speed recovery after injuries or exercise. Choose zinc-rich foods that help to achieve the recommended intake of 11 mg daily.
7. Magnesium
Why it is needed: Supports muscle function, heart health, and stress relief
How to get it: Nuts, seeds, leafy greens, whole grains. Magnesium is vital for men’s muscle health, helping reduce cramps and improve exercise recovery. It also supports heart rhythm and helps manage stress. Magnesium deficiency leads to muscle cramps, fatigue, and poor sleep, affecting daily energy. Men require about 400-420 mg daily.
8. Omega-3 Fatty Acids
Why it is needed: Supports heart, brain, and joint health
How to get it: Fish, flaxseeds, walnuts, chia seeds. Omega-3s play a major role in protecting the heart by lowering inflammation and supporting healthy cholesterol levels. It also boosts brain function and reduces joint pain, helping men stay active and sharp with age. Omega-3s lower inflammation and improve cholesterol levels. Men can benefit from 250-500 mg daily EPA/DHA to support cognitive function and joint comfort.
9. Vitamin K
Why it is needed: Essential for blood clotting and bone health
How to get it: Leafy greens, broccoli, fermented foods. Vitamin K helps men maintain strong bones by supporting calcium regulation, which reduces the risk of fractures as they age. It is also critical for proper blood clotting, preventing excessive bleeding from injuries. Men should aim for 120 mcg daily to maintain bone strength and clotting.
10. Fiber
Why it is needed: Supports digestion, heart health, and weight management
How to get it: Whole grains, fruits, vegetables, legumes. Fiber plays a key role in men’s digestive health by promoting regular bowel movements and preventing constipation. It also helps lower cholesterol and supports a healthy heart, a top concern for men over 40. Additionally, dietary fiber benefits include managing weight by keeping you full longer, which can reduce overeating. Many men don’t get enough fiber due to busy lifestyles and processed food habits. Aim for 30-38 grams daily.
Men’s Health Tips to Boost Vitamin Benefits This June
- Eat a balanced diet with fruits, vegetables, whole grains and lean protein.
- Exercise regularly.
- Stay hydrated.
- Prioritise 7-8 hours of sleep.
- Limit alcohol and avoid smoking.
- Manage stress with meditation or relaxation techniques.
- Take men's health supplements.
- Get 15-20 minutes of sunlight daily.
- Schedule regular health check-ups.
How Good Monk Supplements Support Men’s Health And Nutrition
Combining essential vitamins, minerals, and Ayurvedic herbs, Good Monk’s effective supplements target common concerns of men like low energy, weak immunity, and gut health.
- Family nutrition mix and Healthy 50+ nutrition mix
Family nutrition mix is the ideal multivitamin with probiotic that suits the entire family from kids aged 4+ till adults aged 50. Our Healthy 50+ nutrition mix is the best multivitamin for adults over 50. Boost the stamina and vitality of seniors in your life with these nutrition mixes.
- Fiber Fix
A good fiber powder supports digestion and gut health naturally. Fiber fix is clinically proven to improve gut health and also increase good bacteria in the gut.
- Fruit Drink Mix
For a quick recovery after a workout, there is no better solution than Good Monk’s instant fruit drink mix. It provides a tasty, vitamin-rich refreshment anytime and comes in travel-friendly sachets.
Good Monk uses real and natural ingredients so men can stay strong, focused, and energised without synthetic additives. This June, make Good Monk part of your daily routine to support your health naturally.
Father’s Day Gift Ideas Focused on Health And Wellness
Father’s Day is the perfect occasion to focus on men’s health with a meaningful wellness gift. Good Monk’s Goodest Gift Box combines essential vitamins and nutrients like vitamin D, B12, zinc, magnesium, and antioxidants that support energy, immunity, muscle recovery, and overall vitality. This thoughtful Father’s Day gift idea includes Family Nutrition Mix, Healthy 50, and Fruit Drink Mix, designed to fit into any dad’s daily routine.
Choosing this special Father's Day gift shows that you care about his long-term well-being, not just the day itself. The Wellness Gift Box helps men maintain strength, stamina and digestive health naturally. Celebrate Father’s Day by giving your dad a practical, health-boosting present he will truly appreciate.
FAQ on Men’s Health
- Why do men need different vitamins from women?
Men have different hormones, more muscle and a different metabolism. So there is a change in their mineral and vitamin requirements. Men require more zinc and vitamin D to help maintain testosterone and muscle health.
- Which multivitamin is best for males?
The best multivitamin for men and men’s health supplements must have vital vitamins and minerals such as Vitamin D, C, B-complex, zinc, magnesium and antioxidants. Good Monk offers natural, targeted multivitamin powder with probiotics essential for men’s health needs.
- When is the best time to take vitamin supplements?
Taking vitamins with meals improves absorption and reduces stomach discomfort. For fat-soluble vitamins like A, D, E, and K, it is best to take them with a meal containing healthy fats.
- Can fathers of all ages benefit from these vitamins?
Yes. Men of all ages can improve their health with the right vitamins and minerals, especially as metabolism and nutrient absorption change over time.
References:
[1] https://www.hopkinsmedicine.org/health/wellness-and-prevention/mens-health
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC3712348/
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About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
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