Nutrition & Diet
Common Micronutrient Deficiencies in Men
Vitamin D, magnesium, zinc, omega-3 — the gaps that show up on labs and how to close them.
8 min read · XT Editorial Team · Reviewed & updated
The four common gaps
Vitamin D, magnesium, zinc, and omega-3 EPA/DHA. Each has clear hormonal and metabolic relevance for men.
How to test
25-hydroxy D (serum), RBC magnesium (more accurate than serum), plasma zinc, omega-3 index test.
How to fix
Vitamin D 2000-5000 IU with fat. Magnesium glycinate 200-400 mg evening. Zinc bisglycinate 15-30 mg away from dairy. EPA+DHA 2g daily from fish oil or fatty fish 3x/week.
Frequently asked questions
- Is RDA enough?
- RDAs are minimums to prevent deficiency, not optimums for active men.
- Can you overdose vitamin D?
- Yes, above 10,000 IU sustained. Most men do not approach this.
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