The Optimized Gentleman

Vitamins Men In Their 20s Should Take For Overall Health Optimization


Your 20s is the time when many guys decide to break all the rules. You may eat junk food, spend most of your weekends in nightclubs and bars, or party all night! The 20s can be super fun, but here at T.O.G., we view your 20s as an absolutely pivotal decade of foundation-building.

It’s this decade that determines the rest of your life in many important ways, in terms of habits, income-building activities, exercise, and more! You’re training your body, mind, and future consistency during your 20s.

However, just because you’re young, doesn’t mean you can get away with poor eating and sleeping habits over the long term. You may not notice a potential budding problem, since your lifestyle choices only impact your health in the long term.

Thankfully, your body’s response to vitamins is at its best in your 20s, and you can quickly get back on track by making some lifestyle changes and taking the appropriate vitamins. But which vitamins should a man be taking in his 20s for overall health? That’s what we’ll cover in this article!

Vitamins In Your 20s – The Short Answer


As a man in your 20s, you can boost your overall health and virility by incorporating vitamins D, C, and B complex into your diet. These vitamins can be found in whole foods, but you should opt for taking vitamin supplements – to ensure a steady intake, and powerful results from micronutrients.

What Are Vitamins… And Why Should You Care About Them?

Vitamins are organic compounds that humans need to improve and maintain their health. As a man in your 20s, you should invest attention and money into your health, if you want to keep feeling youthful throughout your 30s40s, and even 50s!

As with all things we promulgate here, you should be thinking very, very long term.

What Vitamins Should Men in Their 20s Take?

You’d be surprised by the number of men who are utterly unaware of the benefits of regularly taking vitamins. However, there are some essential vitamins you should take in your 20s, if you really want to get your health to its peak.

These include:

1. Vitamin D

When it comes to giving your immune system a boost, vitamin D is king. It’s also a supremely impactful vitamin for mood, and should be considered during winter, when less sun is out on average.

Not only that, it also has numerous health benefits that can be summed up as follows:

  • Helps you maintain a healthy bodyweight (when combined with exercise & good nutrition),
  • Regulates your blood pressure,
  • Reduces your risk of developing precancerous colon polyps,
  • Boosts insulin production in your pancreas,
  • Improves your sleep cycles,
  • Enhances bone health and increases your human growth hormone (HGH) levels

On the other side of the coin, a vitamin D deficiency in your body increases your risk of:

  • Developing cancer,
  • Muscle tissue weakening,
  • Depression and mood impacts, and
  • Osteoporosis

Some of the best whole food sources of vitamin D include egg yolks, red meat, liver, cereals, salmons, and sardines. It’s also worth noting that exposing your skin to direct sunlight is recommended for a regular healthy dose of vitamin D.

We’d recommend getting out between 11 A.M. and 1 P.M., when the sun is high, and maximum UV-B rays are available for absorption.

Tip: Just make sure that you don’t spend more than about 15-20 minutes in direct midday sunlight, to avoid the dangerous side effects of too much sunlight exposure!

2. Vitamin B Complex

Vitamin B Complex has a ton of health benefits that you wouldn’t have imagined. Here’s how it can improve the quality of your life:

  • Boosts your testosterone levels,
  • Increases your muscle mass (when combined with resistance training),
  • Improves both your day and night vision,
  • Improves your heart health,
  • Enhances your brain function, and
  • Increases your energy levels

It’s also worth noting, that a lack of vitamin B complex can result in several complications, including:

  • Nausea,
  • Vomiting,
  • Abdominal cramps,
  • Poor vision, and even
  • Poor skin health

You can get vitamin B complex from dairy products, meat, tuna, shellfish, and eggs.

3. Vitamin C

Vitamin C is essential for men in their 20s… really, any age for that matter! Here’s why getting vitamin C should always be on the top of your mind:

  • Regulates your blood pressure,
  • Enhances your cardiovascular health,
  • Prevents iron deficiency,
  • Improves your memory functions,
  • Prevents erectile dysfunction (E.D.), and
  • Can help to prevent gum disease

On the other hand, a lack of vitamin C may result in the following:

  • Swollen joints,
  • Improper wound healing,
  • Dry skin,
  • Fatigue, and
  • Gum inflammation

You can get vitamin C from many natural food resources, like orange, potatoes, broccoli, strawberries, and peppers. Note that eating the skins on many of these fruits and vegetables is highly beneficial for C.

What About Multivitamins?

Multivitamins are pills that combine several vitamins into one dosage. There are several controversies over the nutritional value of taking multivitamins. If you follow a healthy lifestyle, chances are you don’t need to take multivitamins, because you already get them from whole foods.

But remember, even if your diet isn’t that on point, multivitamins aren’t supposed to be a justification of your unhealthy eating habits.

They’re not a “get out of jail free” card!

Remember, it’s always better to get your vitamins from food rather than pills. They’re fresher, more bioavailable, and readily absorbed by your body efficiently. You can find out more about vitamin supplements, and how they compare to natural vitamin sources here.

But this doesn’t mean that multivitamins are simply worthless – far from it. For optimal results, make sure to pick a multivitamin that contains selenium and zinc. Selenium prevents cancerous tumor growth, while zinc boosts sperm count among men.

In fact, ZMA, or a Zinc-Magnesium supplement can often bolster HGH and testosterone levels, too.

Is Fish Oil Good for Men in Their 20s?

In a word? Absolutely…

There are countless benefits of integrating fish oils into your diet. Fish oil contains essential Omega-3 fatty acids (EPA and DHA). These compounds are known to have numerous health benefits, and can even make you look your best!

Not to mention, fish oil also provides you with vitamins A and D.

Here’s why including it in your diet is a great idea:

  • Reduces your hair fall & improves your hair’s health,
  • Boosts brain function & improves your memory,
  • Improves cardiovascular health & regulates your blood pressure,
  • Increases your “good” cholesterol levels (HDL),
  • Lowers your triglycerides,
  • Helps you stay focused at work,
  • Can help you keep your weight & body fat in check,
  • Improves your vision, and
  • Makes your skin look healthier!

You can either take fish oil from natural resources, like herring, sardines, cod liver, menhaden, and salmon… or simply opt for a fish oil supplement, if you don’t like eating fish that often.

Remember to check whether or not the supplement has been tested for mercury, and other harmful compounds that can be found in our earth’s oft-polluted water sources.

What Are Probiotics & Should I Take Them?

“Probiotics” is the term used to refer to the “good” bacteria in our intestines. You may be thinking: “wait, there are good bacteria?”

Yes! Contrary to popular belief, not all bacteria are harmful. Here’s a quick overview of all the benefits of probiotics for men:

  • Increases the good bacteria in your intestines,
  • Makes you less likely to have diarrhea,
  • Boosts your metabolism & improves fat loss,
  • Strengthens your immune system,
  • Highly beneficial for prostate health,
  • Boosts testosterone & improves workout performance,
  • Gives you more energy in bed & increases your sperm count,
  • Keeps your bones in good health, and
  • May even reduce allergic reactions!

That’s a pretty long list, wouldn’t you say?

This is because gut health is so inextricably related to your overall health, stress hormones, emotional wellbeing, digestion, and much more!

The gut has been called your “second brain”, and it pays dividends to treat it right.

So, if you’ve never considered probiotics, now’s the time to give it a thought. Some of the natural food sources rich in probiotics include kombucha, fermented pickles, yogurt, sauerkraut, kimchi, miso, raw milk, and kefir.

Alternatively, you can of course take probiotics supplements.

Related Vitamin Questions

What Vitamins Can’t Be Taken Together?

Some vitamin combinations can do more harm than good. For example, if you have a vitamin C deficiency and adequate vitamin D levels, taking a multivitamin containing both vitamin C and D will improve your vitamin C levels, but then you’d have more vitamin D than you need.

Can Taking Too Much Vitamin D Harm You?

And vitamin D is excellent for your health… however, high doses can cause adverse side effects. Some of the complications associated with taking too much vitamin D include muscle fatigue and weakness, nausea, vomiting, and excessive urination.

Which Vitamins Help Men Sexually?

Getting the perfect doses of some vitamins can make you better in bed! As a general rule of thumb, vitamin C and vitamin D are the two primary vitamins that boost sexual performance and increase your sperm count. You can either take them from natural food sources or through pills.

Final Thoughts On Vitamins In Your 20s

So, what are you waiting for, man?

Now’s the perfect time for you to create a diet plan, lifestyle, and regimen that involves vitamins as part of the equation. Don’t forget high-quality sources of proteins, carbohydrates, minerals, and fats along with it!

Just keep in mind that lab-extracted vitamins aren’t meant to be substitutes for whole foods. Tune and optimize yourself in your 20s, as this lays the foundation (in health, mindset, habits, work, and success) for the rest of your life. It’s that important!


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