Vitamins For Men

Vitamin	RDA	Deficiency Symptoms	Benefits	Food Sources
Vitamin A	1000 mcg or 4000 ICU 1300 mcg/6500 IU if pregnant or nursing	Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis, immune impairment, night blindness, weight loss	Helps eyes adjust to light changes when coming inside from outside, keeps eyes, skin, and mucous membranes moist, antioxidant	Yellow-orange fruits and vegetables, dark green leafy vegetables, fortified milk, eggs
B Vitamins
Thiamin	1.5 mg	Confusion, constipation, digestive problems, irritability, loss of appetite, memory loss, nervousness, numbness of hands and feet, pain sensitivity, poor coordination, weakness	Carbohydrate metabolism, maintains healthy nervous system	Pork, whole and enriched grain products, beans, nuts
B6 Pyridoxine	1.3 mg	Acne, anemia, arthritis, eye inflammation, depression, dizziness, facial oiliness, fatigue, impaired wound healing, irritability, loss of appetite, loss of hair, mouth lesions, nausea	Protein metabolism, needed for normal growth	Meats, poultry, fish, beans, grains, dark green leafy vegetables
B12	2.4 mcg	Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, loss of vibration sensation, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration	Necessary for new tissue growth, red blood cells, nervous system and skin	Meat, poultry, fish, dairy products
Biotin	.015 mg	Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness	Fat protein and carbohydrate metabolism	Biotin is found in small amounts in many foods
Niacin	16 mg	Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions and inflammation	Fat, protein and carbohydrate metabolism, nervous system function, needed for oxygen use by cells	Meats, poultry, milk, eggs, whole and enriched grain products
Folate	400 mcg	Anemia, apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness	Red blood cell development, tissue growth and repair	Green leafy vegetables, oranges, beans
B5 Pantothenic Acid	6 mg	Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasm, nausea, poor coordination	Fat, protein and carbohydrate metabolism	Whole and enriched grain products, vegetables, meats
Riboflavin	1.3 mg	Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation, electric shock sensations) seizures, sensitivity to light, sleepiness, weakness	Fat, protein and carbohydrate metabolism, healthy skin	Dairy products, whole and enriched grain products
Vitamin C	90 mg	Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, malaise, tiredness	Builds collagen, maintains healthy gums, teeth and blood vessels	Citrus fruits, peppers cabbage, strawberries, tomatoes
Vitamin D	5 mcg/200 IU	Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp sweating	Calcium absorption, bone and tooth growth	Sunlight, fortified milk, eggs, fish
Vitamin E	15 mg	Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life	Protects cells from damage	Vegetable oils, green leafy vegetables, wheat germ, whole grain products
Vitamin K	120 mcg	Bleeding disorders	Clotting of blood	Cabbage, green leafy vegetables