Key Vitamins For Women & Men

By Vic
August 30, 2022

Useful vitamins for women

Women over the age of 25 are recommended to periodically take vitamin and mineral complexes. They help maintain overall health and youth and also prevent various disorders and diseases. Different vitamins are recommended depending on age.

At the age of 20-25 years

Vitamin E will be enough to maintain general well-being. It stimulates cell renewal, increases the body’s defences and improves appearance.

After 25 years

After reaching the age of 25, it is recommended to add B vitamins. B6 is especially important. It has a positive effect on the nervous system and increases resistance to stress due to the fact that it is involved in the synthesis of serotonin. Vitamin B9 (folic acid) also supports the functions of the digestive system.

After 30 years

At this age, the skin already loses its elasticity, wrinkles appear, and the hair becomes more brittle. Vitamins A, C and E have a beneficial effect on health in such a situation. B12 is no less important, which gives a certain boost of energy.

After 40 years

In the body of a woman, restructuring begins, and the first signs of menopause may appear: drying of the mucous membranes, a decrease in skin elasticity, sudden changes in mood, and problems with sleep. To reduce their severity, it is worth consuming vitamin B6. It has a positive effect on the central nervous system and helps fight excess weight, which is gained more quickly during menopause. To prevent osteoporosis, the likelihood of which increases with menopause, you need to take vitamins D and K.

After 50 years

During this period, health begins to deteriorate sharply: joints hurt, memory is disturbed, metabolism slows down, and problems with the endocrine system appear. In addition, nutrients during this period begin to be absorbed worse. Experts in this situation recommend focusing on PP and B3, which lower the concentration of cholesterol. B vitamins during this period are especially useful. They reduce the excitability of the central nervous system and improve sleep.


best female vitamins

Vitamins depending on the goal

For beauty: A (retinol acetate), E (tocopherol), C (ascorbic acid). Helps to maintain youth and attractiveness, as they ensure the health of hair, nails and skin. As antioxidants, they protect against free radicals and promote the synthesis of collagen and elastin. Vitamin C helps to strengthen the immune system and stimulates tissue healing. We advise: For hair health: A, C, E, H, B2, B3, B5, B12. These vitamins prevent hair loss, improve the condition of nails and skin, regulate metabolism and slow down oxidative processes that lead to ageing. Folic acid (B9) promotes hair growth, dry hair needs B3 and B6, and oily hair needs A and B2. For immunity: vitamins of group B, D and ascorbic acid. Their role is important at any age, as they provide general support for the body, and also help fight frequent colds.

Vitamins for female athletes

Of particular importance are vitamins for athletes who are subjected to intense physical exertion. Biologically active substances are needed here so as not to deplete the body, as well as increase energy and performance, which will help improve the effect of training. Some sports vitamins for women are aimed at gaining mass or losing weight. Others are needed to speed up recovery, strengthen immunity, or increase athletic performance, for example, protein supplements.

The best vitamins for men

The best vitamins are those that are lacking in the body of a man. To find out for sure, you need to take a blood test. This will allow you to determine which vitamins are really lacking, and to avoid hypervitaminosis when taking those substances that are enough in the body. Sports vitamins for men are divided into several categories depending on the main action they provide. According to this principle, substances can be distinguished:

  • general strengthening action;
  • improving the functioning of the genitourinary system;
  • strengthening the nervous system;
  • increase physical activity, endurance and energy.

No less important is the age of the man:

  • Up to 40 years old. Vitamins of group B are especially important. They help to digest proteins and stimulate the synthesis of sex hormones. Folic acid (B9) improves sperm quality, and vitamins A and E are involved in the production of testosterone. Due to the fact that at this age men often smoke or drink alcohol, which harms the liver and lungs, they need complexes with Omega-3 and Omega-6.
  • After 40 years: vitamins A, E, H, B6 and B12, C. These are vitamins that will help slow down the ageing process, prevent atherosclerosis and generally strengthen the cardiovascular system. They also strengthen the immune system, improve sperm production, maintain potency, and maintain healthy skin and hair.
  • At 50-55 years old: vitamins A, C, D and E. Slow down ageing, prevent infections and inflammations, prevent the development of bone diseases, and the destruction of teeth and nails.
  • Over 60 years old. At such a mature age, vitamins A, C and E, which act as antioxidants, also remain necessary.


best vitamins for males

Vitamin drinks for men

First of all, men need almost all B vitamins. They help to recover faster and maintain body reserves and energy levels. Their deficiency is especially pronounced at the age of over 50 years. The main signs of deficiency are insomnia, irritability, fatigue and hair loss. B vitamins should definitely be supplemented with trace elements, including:

  1. zinc (for the prevention of baldness and testosterone production);
  2. magnesium (in conjunction with zinc helps to synthesize testosterone);
  3. iron (responsible for respiratory processes at the cellular level);
  4. iodine (very important for hormonal balance in the body);
  5. potassium (promotes the absorption of magnesium, which is needed for the heart and blood vessels, nervous system and brain).


What vitamins do men need:

  • Vitamin A. Supports the health of the organs of vision, and triggers the synthesis of testosterone, thereby improving sperm quality and sexual activity.
  • Vitamin C. Needed to strengthen the immune system and fight stress. It also strengthens blood vessels and prevents the development of cardiovascular diseases.
  • Vitamin D. is Necessary for the normal absorption of calcium and phosphorus, therefore it is important for the health of bones, brain and heart.
  • Vitamin E. Acts as a powerful antioxidant maintains the energy potential at the right level and removes excess cholesterol. It also participates in the production of testosterone, therefore it improves the potency and quality of spermatozoa.
  • Vitamin H (biotin, vitamin B7). The main in the fight against male patterns are baldness and overweight. Normalizes protein-carbohydrate metabolism, therefore helping prevent obesity.
  • Vitamin N. A conditional vitamin is also called lipoic acid. It is necessary for the health of the liver, which in men is often affected by smoking and alcohol.


Written by Vic

Melbourne-based Personal Trainer, Calisthenics Athlete and the Founder of Street Workout St Kilda. Super passionate about bodyweight training and the art of movement.

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