Men’s Health 101

This is Men’s Health Month. Here are some tidbits about a nutrient that we tend to ignore. We do so at our peril. Even in areas of the country where there is plenty of sunshine the populace is at a deficit. It has a lot of important and beneficial functions.
I am talking about the unique vitamin that many of us don’t get
enough of—vitamin D. In fact, more than 40% of American
adults have a vitamin D deficiency. It is actually a hormone.
Often called the “sunshine vitamin,” vitamin D is crucial for
maintaining bone health, boosting the immune system,
and even regulating our mood to combat depression.
But did you know that vitamin D has specific benefits for men?
Let’s dive into how this fantastic vitamin can work wonders for you.
5 Surprising Ways Vitamin D Boosts Men’s Health
1. Enhances Muscle Development
Did you know that adequate vitamin D can help speed up muscle
recovery after a tough workout?
This essential nutrient is key not only for bone health but also for
muscle strength and recovery. It helps with muscle regeneration
and maintaining mitochondrial function.
According to a study published in the Journal of the International
Society of Sports Nutrition, supplementation can significantly
decrease muscle cell damage caused by exercise.
So, think of vitamin D as your workout buddy!
2. Boosts Testosterone Levels
Vitamin D significantly impacts testosterone production,
which is essential for energy, mood, and overall vitality in men.
Research, including a 2011 study, has shown that supplementation
can increase testosterone levels in overweight men who are
trying to lose weight.
Additionally, there’s evidence that men with erectile dysfunction
often have deficiencies in this nutrient. Improving your vitamin D
levels could help enhance testosterone levels, thereby improving
sexual health.
A simple blood test can determine your vitamin D levels,
and your healthcare provider can recommend the right dosage
to improve erectile function. So, don’t be shy – get checked!
3. Helps Boost Fertility
Who would have thought optimal vitamin D levels are essential
for male fertility? Studies have found positive associations
between vitamin D levels and sperm count and motility. Men contribute 50% to the pregnancy journey. Their health and lifestyle choices can make a huge difference in outcome, as with infertility due to their questionable choices. As a Certified Fertility Dietitian I can assist with better choices for success.
A study from 2021 found that supplementation helped
boost sperm motility in men with low vitamin D levels.
It’s like giving your little swimmers a power-up!
4. Regulated Mood and Mental Health
Did you know that boosting your vitamin D could help improve
your mood and decrease symptoms of depression?
Low levels of this nutrient have been linked to depression.
Studies have shown that boosting vitamin D levels can improve
symptoms of depression. A 2014 review found that taking a
vitamin D supplement had similar effects to taking an antidepressant.
5. Hair Growth
While more research is needed, there’s some indication that
vitamin D may play a role in hair follicle health.
Low levels of vitamin D are associated with hair loss,
suggesting that maintaining adequate levels could help
with hair growth.
So, if you’re noticing more hair in the shower drain,
it might be time to check your vitamin D levels.
Getting Enough Vitamin D
fun fact
If you’re wondering how to up your vitamin D game, you can find it in foods like fatty fish (salmon, trout, tuna, mackerel), egg yolks, and fortified foods such as cereal, milk, and orange juice.
Soaking up some sunlight is another great way to boost your vitamin D levels. Just 10-30 minutes of midday sunlight several times a week can help your body produce this essential vitamin.
However, factors like location, skin type, and sunscreen use can affect this, making dietary sources and supplements important too.
Supplementing with Vitamin D
Considering that it can be challenging to get enough vitamin D
from food and sunlight alone, taking vitamin D supplements or
multis with vitamin D in it can be a great option.
The recommended daily allowance (RDA) for adults is 600 IU per day, but some experts suggest that 1500-2000 IU per day may be more beneficial.
Want to know more, how to test and when, how much to take, and more, message me or call.