Whilst all bodies require nourishment, regular movement, stress management, sleep plus loving, supportive relationships – different bodies require different nutrients and lifestyle behaviours to thrive. I have always loved supporting the people around me to feel their best.
Research shows that men tend to carry more muscle mass and hold a higher metabolism than women(1). This means that they require more calories and fibre throughout the day, as well as higher amounts of essential vitamins and minerals compared with women for optimal health and hormone levels(2). Men also have gender-specific nutrient needs, such as promoting healthy testosterone and sperm levels(3).
Over the years, I’ve loved putting together different meals that focus on eating for men’s health – particularly when cooking for my partner Dean, who exercises regularly and needs plenty of energy each day in his role as our JSHealth Vitamins CEO. Making conscious choices with our meals is the most important way for men to always stay on top of their nutrient game.
Let’s dive into eating for men’s health.
5 Essential Nutrients
1. Protein
Adequate protein intake is essential for maintaining and building lean muscle mass. Protein also supports wound healing and overall wellbeing and is a core part of any healthy, balanced diet(4). Many men (and women) who exercise regularly require more than the recommended daily intake of protein, and it’s important to note that how much we need can fluctuate from person to person, based on our daily energy expenditure.
The current recommended daily intake (RDI) for men ranges from 64 g per day (0.84 g per kg of bodyweight) to 81 g per day (1.07 g/kg), based on age. For those exercising, it can be up to 2 x per kg of body weight to aid in muscle growth and repair(5).
Dietary sources of protein include lean meats and seafood, eggs, dairy products, soy, lentils and beans and hemp seeds.
Starting your day with a breakfast that is high in protein and healthy fats is a great way to satiate your digestive system and energise your morning. Try our Signature JSHealth Protein Smoothie here.
2. Magnesium
Magnesium is a vital mineral responsible for over 300 biochemical reactions within the body – including assisting sleep quality and exercise performance, to maintaining muscle relaxation and function. It also supports nervous system health, plus bone health and density(6).
Research shows that men with low testosterone levels may benefit from sufficient magnesium intake (combined with increased physical activity). The recommended daily intake for men is 400-420 mg per day(7).
Dietary sources of magnesium include nuts, seeds, whole grains and leafy green vegetables.
3. Vitamin D
More than 90% of men do not get enough vitamin D through their diet as many foods contain little amounts of Vitamin D(8). This vitamin is a crucial building block for bone health as well as promoting healthy immune system function, and can maintain testosterone levels, sexual function and sperm production in men(9).
The recommended daily intake is 5 to 15 µg (micrograms) per day(10).
Incorporating a daily walk in the sunshine can boost vitamin D levels, as well as dietary sources including fatty fish, fortified dairy products and mushrooms.
4. Zinc
The two most notable benefits of zinc include supporting the immune system and helping heal damaged cells. Zinc also improves sperm quality and testosterone in men, and is especially important for those who may be navigating challenges with sexual function (like erectile dysfunction)(11).
The recommended daily intake for men is 14 mg per day, which can be found in dietary sources such as meat, shellfish, dairy products and nuts(12).
5. Selenium
Selenium acts as a powerful antioxidant in the body. For men, selenium (and other antioxidants) play an essential role in how the body makes certain proteins found in sperm(13).
Whilst one study suggested that selenium supplements might improve male fertility in men who had low levels of selenium, another showed that high levels of selenium may negatively impact sperm’s ability to swim. As with many nutrients – it’s all about balance!
The recommended daily intake for men is 400 µg (micrograms) per day(14). This can be obtained through dietary sources such as brazil nuts, seafood and wholegrains.
References
- Bredella, MA. Sex Differences in Body Composition. Adv Exp Med Biol. (2017), p. 1043, Vol 9(27).
- Tarnopolsky, M.A. Gender differences in metabolism; nutrition and supplements. J Sci Med Sport. (2000), Vol 3(3), pp. 287-98.
- Ferramosca, A., Zara, V. Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism. Int J Mol Sci. (2022), Vol 23(5), p. 2542.
- Tomé, D., Benoit, S, Azzout-Marniche, D. Protein metabolism and related body function: mechanistic approaches and health consequences. Proc Nutr Soc. (2021), Vol 80(2), pp. 243-251.
- Protein, Eat for Health, Australian Government, accessed 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
- Al Alawi, A.M., Majoni, S.W., Falhammar, H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. (2018).
- Magnesium, Eat for Health, Australian Government, accessed 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium
- National Health and Nutrition Examination Survey (NHANES) 2013-2016.
- Canguven, O., Al Malki, A.H. Vitamin D and Male Erectile Function: An Updated Review. World J Mens Health. (2021) Vol 39(1), pp. 31-37.
- Vitamin D, Eat for Health, Australian Government, accessed 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-d
- Fallah, A., Mohammad-Hasani, A., Colagar, A.H. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. (2018), Vol 19(2), pp. 69-81.
- Zinc, Eat for Health, Australian Government, accessed 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc
- Hawkes, W.C., Turek, P.J. Effects of dietary selenium on sperm motility in healthy men. J Androl. (2001), Vol 22(5), pp. 764-72.
- Selenium, Eat for Health, Australian Government, accessed 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/selenium
