Essential Vitamins for Black Men's Health in 2022

It's hard to talk about the health of Black men without starting with life expectancy, which lags nearly five years behind that of white men. According to the Centers for Disease Control and Prevention, Black men are 40% more likely to die of heart disease, and have higher rates of prostate cancer, too. One way to reduce your risk of serious health conditions like these is by taking essential vitamins, but which ones are the most important? Here is a rundown of the essential vitamins that Black men need to help them stay healthy in 2022.

Vitamin D

Black men are 30% more likely to be deficient in Vitamin D. Vitamin D is associated with bone and heart health, improved immune function, prevention of certain cancers, and reduced inflammation. Sunlight exposure is one way to obtain vitamin D, and there are a lot of foods that contain vitamin D (such as fish)—but these sources aren’t always enough on their own. For example, one serving of salmon only has about 100 IU of vitamin D—which falls well short of what most experts recommend. Therefore, Vitamin D supplementation can help bridge some gaps for Black men who struggle to meet their daily requirements through diet alone.

Iron

Experts recommend that Black men consume about 6 milligrams of iron daily, preferably through consumption of beef, poultry and fish. Research shows that consumption of iron might help decrease risk factors associated with Alzheimer’s disease, which are also linked to normal aging. Iron is a component of hemoglobin (which carries oxygen to cells throughout your body), myoglobin (which transports oxygen to muscle cells) and several enzymes important to cell metabolism.  Without sufficient intake of iron, you could develop anemia, weakness and fatigue, so it's an important vitamin to add to your health routine.

Magnesium

One of top causes of heart disease, stroke and hypertension is a lack of magnesium. Magnesium deficiency puts stress on our blood vessels, increasing blood pressure and decreasing healthy blood flow to all parts of our body. The best way to get enough magnesium is to eat a balanced diet rich in whole grains, nuts and leafy green vegetables.  If that’s not possible due to your lifestyle or health concerns, consider adding magnesium supplements. Your doctor can help you find a dose that’s right for you.

Vitamin C (Ascorbic Acid)

This potent antioxidant is crucial to immune system function, wound healing, and maintenance of collagen. A diet that includes vitamin C can also reduce oxidative stress, which keeps plaque from building up inside arteries and causing them to harden. While sources of vitamin C include citrus fruits like oranges, limes, and lemons, it’s also present in broccoli and green leafy vegetables. It’s an ingredient in most multivitamins as well. Most people consume enough Vitamin C to meet their basic needs; however, deficiency may become more likely with age, increased stress levels, or alcohol consumption.

The Solution? A Daily Multivitamin!