The Importance of Vitamin D for Men’s Health

What is Vitamin D?

Vitamin D can be found in foods, supplements, and can be made in our bodies from the sun’s UV rays hitting our skin (1). Vitamin D is a fat-soluble vitamin, meaning we also need to have sources of fat in our diet for optimal absorption and storage. While Vitamin D is naturally present in some foods, if those foods aren’t a regular part of your diet and you tend to avoid sun exposure, you might not be getting enough.

Why do men need Vitamin D?

Vitamin D Helps to Protect Your Bones

Our body needs calcium to support our bones and teeth, but the absorption of calcium is driven by Vitamin D. The essential role of vitamin D in bone health is well established. If we don’t have enough Vitamin D, our body can’t take advantage of the calcium we get from our diets. Vitamin D is essential for our bones as we grow, but also to help protect our bones as we age. Research shows that getting enough Vitamin D and calcium helps to build and maintain bone health (1). If you want to keep your bones and muscles strong, this makes Vitamin D one of the best vitamin supplements for men.

You might associate these conditions being more common in women as they age, but men – over 40, 50 or 60 – should also make sure to protect their bone health. Our bones, similarly to our muscles, are in a constant state of building and rebuilding – and having enough calcium and Vitamin D is essential to keeping our bones strong. Research shows that muscle and bone health are closely linked; so keeping your bones healthy is an important factor for those who lift weights and work to maintain their lean body mass (2).

Vitamin D Can Support Immune Health

Researchers have found two links between our immune system and Vitamin D levels. The first link is that many people with long term health conditions often also have low Vitamin D levels (3). The second important consideration is that Vitamin D can support our immune health by helping to regulate the body’s immune response (3). Getting enough Vitamin D each day is a good way to support health , both for the short and long term.

Vitamin D Supports Overall Health

Emerging research suggests that recommended intakes of vitamin D should be increased to ensure overall health. Aside from bone health, we know that Vitamin D is important for the health of our cells (4). Emerging research shows that Vitamin D may even play a role in our nervous system (5). Whether you’re just focused on keeping your bones strong for performance or looking for additional benefits, getting enough Vitamin D can help support your health. So exactly how much Vitamin D do men need each day? Should men take Vitamin D?

Read More: The Best Supplements For Men’s Overall Health

How Much Vitamin D Do Men Need Per Day?

This question depends on a few factors. Since we know we can get some of our Vitamin D from the sun, consider the different factors at play – some sunscreens and protective clothing block the UV rays that lead to Vitamin D creation. Those with darker skin, and those who are older, don’t produce as much Vitamin D in response to sun exposure as those with lighter or younger skin. Also, some areas of the globe are more prone to cloudy, overcast skies when the sun’s rays aren’t as strong.

According to the National Institutes of Health Office of Dietary Supplements, adult men (19-70 years old) need 15mcg (micrograms) or 600 IU (international units) per day (1). Older men (over the age of 70) should aim for 20mcg or 800 IU per day to support bone health as they age (1). This higher level for older adults also reflects the fact that our skin is less efficient at producing Vitamin D from sun exposure as we age.

Read more: Men’s Health: Advice For Each Life Stage

What is a Normal Vitamin D Level for a Man?

A blood test is an easy way to check your Vitamin D levels. Optimal levels of vitamin D appear to be in the range of 30-100ng/mL, but there is not a consensus in the scientific community on this point (6). Discuss with your doctor if you have concerns regarding your levels of Vitamin D to assess your needs.

Read more: Vitamin D Deficiency – How Can You Tell If You Have One?

What Foods Contain Vitamin D?

Now that we know how much Vitamin D we need, let’s consider the best food sources of Vitamin D. Most of the foods where we find Vitamin D come from animals – fatty fish (like tuna and salmon), fish oils, beef liver, egg yolks, and cheese all contain Vitamin D. Mushrooms are one plant-based source of Vitamin D, but it does not occur in high amounts. Most men don’t meet their daily needs eating just these foods, so foods that are more common in the diet have added Vitamin D (called “fortification”) to foods like milk, milk alternatives (such as soy or almond milk), as well as some grains (like breakfast cereals) and juices. Check nutrition facts labels for Vitamin D content.

How Can I Get More Vitamin D?

Making fatty fish and fortified milk regular staples in your diet are a good way to get Vitamin D in your diet. Sunlight is another way to naturally increase your Vitamin D levels, but some sunscreens can block this effect – and it is important to prevent too much sun exposure that can lead to sun damage. If you are older, have darker skin, follow a plant-based diet, or live in an area prone to cloud coverage, you might benefit from adding a Vitamin D supplement to your daily routine to meet your Vitamin D needs.

What Supplements Have Vitamin D?

You can choose from several different types of supplements to help you meet your Vitamin D needs. The best Vitamin D supplement for men is a multivitamin designed for men that contains Vitamin D, which can help you meet all of your vitamin needs. Another option is a Vitamin D supplement. Don’t forget to take your Vitamin D supplement with a source of fat to maximize the absorption and health benefits.

Vitamin D supports our health in many ways. While some foods contain Vitamin D, you might not be getting enough to meet your daily needs as a man. Taking in enough Vitamin D between your diet, sunlight, and supplements is an important way to stay healthy and maintain bone strength.