Vitamin D3 for Men
Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.
While getting the right amount of vitamin D the human body needs is vital for staying active and strong regardless of gender, research on vitamin D3 is majorly focused on women than men, particularly on how it supports a pregnancy. But what about men? Are there any specific health benefits of vitamin D3 for men? Let’s try to find out together.
In this article, we’ll be exploring the benefits of vitamin D3 for men that are backed by scientific research. But before we get into the in-depth discussion of how vitamin D3 can help with men’s health, it’s important to learn the basics of vitamin D3 a little bit more.
Table of contents
- What is vitamin D3?
- Why is vitamin D3 important?
- Benefits of vitamin D3 for men
- How much vitamin D3 do men need?
- Precautions and side effects
- Final words
What is vitamin D3?
While vitamin D is a fat-soluble vitamin that is essential for a myriad of important bodily functions, vitamin D3 or otherwise biologically known as cholecalciferol is the most potent and efficient form of vitamin D. The human body obtains most of its vitamin D3 from foods that are sourced from animal sources such as liver, eggs, and seafood and transforms it into a utilizable form. It can also be made by the human body when exposed to sunlight. People may also take it as a supplement.
Why is vitamin D3 important?
Vitamin D does a whole lot for men as well as women for promoting overall health such as supporting the absorbance of calcium and phosphorus, several cellular processes, bone health, gut health, heart health, and immune system to name a few. The deficiency of vitamin D is linked to developing various risk factors, particularly those related to bone and cardiovascular diseases.
Lately, a significant amount of research focused on specific benefits of vitamin D for men, and shortly, we’re going to unfold them all. So, continue reading to know exactly what they are.
Benefits of vitamin D3 for men
Though there are numerous purported benefits of vitamin D3 for men that either do not have any evidence to back their claim or that are inconclusive in nature. However, here we’ll discuss only a few benefits that are proven by scientific research.
Assists male fertility
The role of vitamin D in male fertility is an emerging area of research nowadays. Significant amounts of vitamin D receptors (VDR) are found throughout the male reproductive system including the testes, penis, and sperm, indicating its important roles in male reproductive health and that adequate levels are vital for male sexual function and fertility. Vitamin D has also been found to increase testosterone levels which is vital for men's sex lives.
A 2020 review published in the World Journal of Men’s Health revealed that vitamin D might have a beneficial effect on male fertility, particularly by improving sperm motility.
Another 2021 study in the same journal showed that vitamin D might have an important role in regulating the anatomy and physiology of the penis and it is crucial for adequate erectile function.
Besides, a 2011 randomized controlled trial published in the Hormone and Metabolic Research found that supplementing with vitamin D can influence testosterone levels in men.
Assists muscle growth and development
Vitamin D plays an important role in muscle growth and development. Vitamin D receptors are found in skeletal muscle across the human body, demonstrating that muscles require the right amounts of vitamin D for functioning properly.
A 2018 study published in the Journal of the American Academy of Orthopaedic Surgeons concluded that vitamin D supplementation appears to be beneficial in muscle strength, sports performance, and injury prevention, particularly in people who are deficient in vitamin D.
Supports mental health
Vitamin D has been shown to support moods and promote mental well-being as well as hugely help to fight depression.
A 2014 systematic review and meta-analysis published in Nutrients concluded that vitamin D supplementation has significant positive effects on depression which is comparable with the effects of antidepressants.
How much vitamin D3 do men need?
Recommended dietary allowance (RDA) of vitamin D3 for men varies with age and health conditions. However, most clinicians recommended 25 mcg (1000 IU) to 50 mcg (2000 IU) per day for maintaining sufficient levels in the body.
Since vitamin D3 is fat-soluble, it shows better absorbability when taken alongside some fats. You may consider taking some organic healthy oils such as olive oil or avocado oil that also offer some extra benefits of omega 3s while taking vitamin D3 supplements.
Precautions and side effects
Vitamin D3 is likely safe for most people when taken as recommended. Too much of it may cause some side effects such as nausea, vomiting, loss of appetite, constipation, unusual fatigue, changes of mood, and increased thirst. But these are not common.
Some people may also experience symptoms of allergic reactions such as itching, rash, swelling, and difficulty breathing. Vitamin D3 supplements may interact with certain medications such as phosphate binders. Also, be cautious of taking vitamin D supplements when you are on medicines or supplements that contain calcium or vitamin D because they may increase the risk of high vitamin D or calcium levels that are associated with side effects.
It’s always optimal to seek direct medical supervision of a qualified healthcare provider before starting vitamin D3 supplements to determine the safety and best doses.
The benefits of vitamin D3 for men are not only limited to muscles, reproductive health, and moods. This fat-soluble micronutrient does wonders for overall health when it remains at a healthy level. In essence, by supplementing with vitamin D3, you can stay stronger and sustained for a longer period.
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