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7 Nutrient Shortfalls for Men & How to Address

By Ethan Boldt

October 3, 2024

Consuming more nutrients can help improve many aspects of a man’s overall health. For example, promoting muscle strength and gains, a healthy metabolism, healthy energy levels, restful sleep and physical performance.

But when men don’t get enough of certain nutrients, the opposite can occur. Coming up short consistently in particular nutrients is definitely something men want to avoid. So what are the most common nutrient shortfalls for men?

While they’re not that different from nutrient shortfalls for women, there are some differences for men. Let’s examine these vitamin and mineral shortfalls for men, then how best to address them through certain foods and supplements. Making sure you get enough of these nutrients also can help lead to healthy longevity.

As always, you should consult your healthcare professional about any potential nutrient shortfalls and before beginning any new dietary or lifestyle regimen.

Why Are There Nutrient Shortfalls?

Vitamin and mineral shortfalls are not just a third-world problem but also occur in developed nations. Factors like economic status, your social and cultural environment, personal habits, age, level of activity and genetics can all play a role.

The daily diet is the most important factor. Today’s high-speed lifestyles and excessive work time can challenge many folks to get enough nutrients in their daily life.

For example, ultra-processed foods now make up over 60 percent of the average American diet. These nutritionally bankrupt foods include unhealthy additives, emulsifiers, preservatives and chemicals — while often being very low in key vitamins and minerals.

In fact, research indicates that men are more likely to have a shortfall in certain minerals or vitamins if they eat a mostly processed diet (including not preparing home cooked meals), are at a low economic status, and are mostly around family and friends who eat a poor diet.

Other factors like poor soil quality contribute to low nutrient levels among men. In fact, modern agriculture practices can harm soil health and reduce the nutrients available to plants.

Another factor is that many people eat out-of-season foods from faraway places and that contain fewer nutrients.

Here’s a nutrient shortfall checklist:

• You rarely consume fresh vegetables and fruit.

• You are a vegan or vegetarian and don’t eat eggs, dairy or meat.

• You rarely eat seafood.

• You don’t take a multivitamin.

• You’re over the age of 40.

• You have family members who have nutrient shortfalls.

• You have an allergy that means you avoid entire food groups, such as dairy.

• You’re underweight.

• You’re experiencing low economic status and can’t afford quality foods

To determine whether or not you have a nutrient shortfall, you can ask your healthcare professional about ordering a simple blood test.

Nutrient Shortfalls for Men

Remember, men can experience low vitamin or mineral levels without showing any noticeable signs. Therefore, one shouldn’t assume that because he feels mostly “normal” that his diet is definitely sufficient in nutrients.

Here are the most common nutrient shortfalls for men and, as a result, some of the best supplements for men as well:

1. Vitamin D

Coming up short on vitamin D is one of the most common nutrient shortfalls for adult men (and women). It’s estimated that a whopping 45 percent to 75 percent of all adults in the U.S. experience at least some degree of a vitamin D shortfall. It’s especially common among those who live in cold climates and spend most of their time indoors.

Why vitamin D is important for men’s health:

In general, men need vitamin D to produce enough testosterone, maintain strong bones, promote brain health, support a positive mindset, and for healthy immune system and cardiovascular support.

How much vitamin D do men need?

According to the National Institutes of Health (NIH) Office of Dietary Supplements, the recommended dietary allowance (RDA) for vitamin D is 15 mcg (600 IU) for men aged 19 to 70; 20 mcg (800 IU) for men over the age of 70.

How to address the shortfall:

• Foods — There are not many food sources of vitamin D. Fish like mackerel, halibut and sardines are the best sources of vitamin D. Fortified milk and almond milk as well as egg yolks also.

• Supplement — Formulated with real food sources and optimized for absorption, Ancient Nutrients Vitamin D provides 125 mcg (5,000 IU) of organic, probiotic-fermented vitamin D. This is 625% Daily Value (DV).

• Lifestyle — Spend 15-20 minutes outside most days of the week without sunscreen on.

2. Vitamin B12

Like women, men are often low in vitamin B12, though for different reasons. While most men usually get adequate amounts of vitamin B12 through foods like beef, chicken and eggs, they can have difficulty absorbing the vitamin because of lifestyle choices.

In addition, vitamin B12 is absent from nearly all plant foods, so vegans and vegetarians may come up short on this vitamin.

Why vitamin B12 is important for men’s health:

Vitamin B12 is needed for healthy energy levels, helping to lower fatigue and for general cognitive support. B12 also plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen.

How much vitamin B12 men need:

According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for vitamin B12 is at least 2.4 mcg for men aged 19 and older.

How to address the shortfall:

• Foods — If you eat animal foods, there are plenty of vitamin B12 foods, starting with beef liver but also sardines, grass-fed beef, lamb, wild-caught salmon and eggs. A top vegan or vegetarian choice is nutritional yeast.

• Supplement — For most, taking a multivitamin — such as 63 mcg or 2,520 IU (315% DV) of vitamin B12 in Ancient Multivitamin Men's and 40 mcg or 1,600 IU (200% DV) Ancient Multivitamin Men’s 40+ — will easily cover your daily requirement. If you’re a vegan or vegetarian, it’s recommended to take a vegan B12 supplement (such as in the form of methylcobalamin), which is usually made via bacterial fermentation.

3. Calcium

Calcium is the most abundant mineral in the human body, stored mostly in the bones and teeth. But as we age, our ability to absorb calcium decreases. Also eating foods with antinutrients like phytic acid and oxalic acid can inhibit absorption.

Meanwhile, today’s soil contains less calcium and that means the calcium levels in foods are also declining. If you consume less dairy because of a lactose intolerance or dietary reason (such as being a vegan), you’re also more likely to have a calcium shortfall.

Lastly, adequate vitamin D levels are needed for calcium absorption, so if you’re short in vitamin D (see above), then you may also come up short in calcium, too.

Why calcium is important for men’s health:

We require a relatively high amount of this mineral in comparison to many other trace minerals. Calcium is needed for healthy bone development, including to age 30. After that age, it remains important for bone strength and integrity as well as heart health, muscle function and normal hormone secretion.

In fact, studies indicate that if you don’t get enough calcium, your body will actually extract it from your bones for your heart and muscles, for example. Proper calcium levels can also help support healthy blood pressure levels, an important factor of heart health.

How much calcium men need:

According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for calcium is 1,000 mg for men aged 19 to 70 and 1,200 mg for men over the age of 70.

How to address the shortfall:

• Foods — In reality, no single servings of any food except for sardines contain more than 30% DV of calcium. Nonetheless, dairy foods like kefir, milk, yogurt and cheese are calcium-rich foods, but so are plant foods like leafy greens, tofu and beans.

• Supplement — Calcium does not appear in a significant amount in any multivitamin because it’d make the multi size too large. Instead, to supplement, it’s best to use a body-ready, food-sourced form of calcium made without dairy like Ancient Nutrients Calcium. It also features vitamin D3, which, in general, is a preferred form of vitamin D and acts as a supporting role in the body’s absorption of calcium.

4. Iron

According to the World Health Organization, it’s estimated that 30 percent or more of the world’s total population might need an iron boost. Men who are vegetarian, donate blood often or need some digestive support are more prone to an iron shortfall.

Why iron is important for men’s health:

Iron helps oxygen move throughout the body via your hemoglobin. It’s also important for male fertility. Not enough iron can mean less energy, pale skin, hair loss, headaches, brittle nails and shortness of breath.

How much iron men need:

According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for iron is 8 mg for men aged 19 and older.

How to address the shortfall:

• Foods — The best iron-rich foods include meat, fish, beans, nuts and certain vegetables. Specifically, the top foods include spinach, lentils, sardines, black beans and pumpkin seeds. Dark chocolate and spirulina are also good sources.

• Supplement — Ancient Nutrients Iron contains 18 mg (100% DV) of enzyme-activated iron and is formulated with real food sources. Most multivitamins contain a far smaller amount of iron.

5. Magnesium

Magnesium is an essential electrolyte mineral involved in over 300 different chemical processes. But most men (up to 60 percent) don’t reach the recommended daily intake for magnesium, and it’s particularly important for men as they get older, such as over the age of 70.

Levels of magnesium in the modern food supply are believed to have decreased over time due to soil depletion, which is one reason people might be getting less. When a man is occasionally under a lot of stress or works out often, he’s also more likely to want to look into boosting their magnesium intake.

Why magnesium is important for men’s health:

Magnesium plays a part in regulating calcium, potassium and sodium levels, thereby supporting healthy blood pressure, muscular health, digestive processes, bone health, a positive outlook and calmness, and many other processes.

How much magnesium men need:

According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for magnesium is 400 mg for men aged 19 to 30 and 420 mg for men aged 31 and older.

How to address the shortfall:

• Foods — The best magnesium-rich foods include leafy green veggies, cruciferous veggies, sea vegetables/algae, beans, nuts and seeds. Specifically, top sources in wheat bran, amaranth, cooked spinach, sunflower seeds and black beans.

• Supplement — Again formulated with real food sources and optimized for absorption, Ancient Nutrients Magnesium contains 300 mg (71% DV) in addition to 25 mcg of vitamin D. Only low levels of magnesium are typically included in multivitamins.

6. Omega-3 fish oils

Omega-3s are essential fatty acids (EFAs) that our body can't produce, so they must come from food or supplements. Men are more likely than women to be lacking in omega-3s, typically supplied by the diet.

Most men eating a “Western diet” consume plenty of omega-6 fatty acids, which are found in many packaged foods and vegetable oils, but don’t balance this out by eating enough omega-3 fatty acids, which are found in certain fish, eggs, nuts and seeds.

Why omega-3s is important for men’s health:

Omega-3 fatty acids provide support for a healthy cardiovascular system and for healthy cognitive function. In particular, omega-3s can help maintain healthy blood pressure levels and healthy blood flow. They also support healthy levels of inflammation for promoting joint health.

How much of omega-3s men need:

According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for omega-3s is 1.6 g for men aged 19 and older.

How to address the shortfall:

• Foods — Seafood like salmon, mackerel, sardines, halibut or tuna as well as plant sources like flax seeds, chia seeds, hemp seeds, olive oil and walnuts.

• Supplement — With omega 3s, 6s and 9s from both wild ocean and plant-based sources, Ancient Nutrition’s Omega-3s Whole Body contains 1.1 g of omega-3 fatty acids.

7. Potassium

Potassium is a mineral important for maintaining normal cardiovascular function, blood pressure, bone health and digestion. Men who exercise for more than one to two hours a day may be more susceptible to a potassium shortage.

Partly why both men and women may be deficient in potassium is an increased consumption of processed food, which is very low in potassium.

Why potassium is important for men’s health:

Potassium helps support overall heart health, including helping to promote healthy blood pressure levels. It also helps preserve bone density and works well for muscle function, including supporting overall performance. Potassium supports the kidneys and helps regulate fluid balance in the body.

How much potassium men need:

According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for potassium is 1.6 g for men aged 19 and older.

How to address the shortfall:

• Foods — Top potassium foods include beans, avocado, sweet potato, bananas, salmon and grass-fed beef.

• Supplement — Potassium is left out of many multivitamins, so you’ll need to get enough through your diet.