It shouldn’t come as a surprise that men and women have varying nutritional needs. But men, do you which nutrients you may be deficient in? While your lifestyle plays a role in that answer, there are four nutrients that a large percentage of men do not regularly consume enough of. But a little bit of knowledge goes a long way toward planning healthier meals.

Magnesium: Necessary for 300 biochemical reactions in your body, magnesium can help improve several body functions. These may include blood pressure, protein synthesis, nerve function and more. Magnesium is found in many high-fiber foods like nuts, seeds, whole grains, beans, greens and more.

Protein: For optimal muscle tone, you should consume about 30 grams of protein per meal. Apart from supporting your physical appearance, protein also helps you stay full between meals so you don’t resort to as many snacks. Some men find it helpful to eat protein-rich snacks or shakes immediately following exercise.

Calcium: Many people think of calcium as being more associated with women’s health, but men also need it to support bone health and improve muscle function. Your body so desperately needs calcium that it can leech the nutrient directly out of your bones if you don’t consume enough. So, spare your bones by eating plenty of milk, cheese, yogurt, fish and other foods fortified with calcium.

Vitamin D: This nutrient is necessary for your body’s calcium absorption, along with many other functions. Between reducing inflammation, promoting neuromuscular function and more, it’s worth ensuring that you get plenty of vitamin D. You can find it in egg yolks, fish and by spending 10 minutes in the sunshine per day to let your skin naturally produce the nutrient.