Men's Health Guide: What Supplements Should I Take?
It’s obvious that men face a specific set of physical challenges throughout their lives. But the right dietary supplement regimen can actually help men counter these obstacles and take control of their health before it become a problem!
Here are our best male supplements to address specific health concerns, vitamin deficiencies, or just to improve overall wellness.
With so many supplements out there, it’s hard to know where to start. Here are the three most common and beneficial supplements for any man’s nutrition plan.
In an ideal world, your diet should give you all the proper nutrition your body needs. But the fact is that 90% of people don’t consume the proper amount of vitamins and nutrients from food alone. Multivitamins are a convenient way to fill those nutritional gaps.
Men and women vary in their nutritional needs so it’s better to look for a multivitamin that is specifically tailored for men. Some of the most common deficiencies in men include zinc, magnesium, and vitamin D so look for multivitamins that contain these and other vital nutrients.
Recommended dosage: Multivitamins with 2,000 IU’s are standard. Make sure to always speak with your doctor when considering supplementation.
Fish Oil & Omega-3's
Fish oil is one of the best supplements for men since it attacks so many of the health concerns that men are more likely to face. The omega-3 fatty acids found in fish oil help improve overall wellbeing from head to toe:
- Heart health: regulates triglyceride levels and helps maintain healthy cholesterol levels
- Joint support: contains anti-inflammatory properties for better joint comfort and flexibility
- Brain function: improves issues ranging from depression to cognitive decline
Recommended dosage: 1,000mg for the average male. Make sure to always speak with your doctor when considering supplementation.
To round off the basic supplement essentials for men, we cannot forget probiotics. Also known as “good” bacteria, probiotics help boost your immune system and rid the intestines of harmful bacteria that can make you feel slow and sluggish.
Since the average male diet typically contains more red meat, junk food, and alcohol; probiotics can relieve some of those uncomfortable digestive symptoms like bloating and gas.
If you are a workout junkie on the other hand and consume a high protein diet, probiotics help your body improve nutrient absorption and make the most of your protein intake.
Recommended dosage: Most men take anywhere from 1 billion to 10 billion CFU’s. Make sure to always speak with your doctor when considering supplementation.
Everybody has different micronutrient (vitamins and minerals) levels. When these levels get too low, it can take a serious toll on our body. Here are the two most common deficiencies that can all men should know about.
Vitamin D is one of the most common deficient nutrients in America, affecting nearly 40% of the population. Many men can reduce this deficiency with changes in their diet or supplementation.
Maintaining proper Vitamin D levels is a critical part of men’s health because it actually linked to producing testosterone. Low testosterone makes men prone to a variety of health issues like trouble sleeping, fatigue, poor libido, and weight gain.
It’s important to note that since men have larger bodies, it takes a greater amount of Vitamin D to get your levels back to normal.
Recommended dosage: 400-800 IUs for the adult male depending on your age. Make sure to always speak with your doctor when considering supplementation.
Magnesium is responsible for more than 300 biochemicals reactions in body and crucial to overall wellness. But surprisingly enough, over 57% of the US population does not meet the recommended daily intake of magnesium.
This essential mineral is especially important for active men. Ensuring that you get the recommended dose of magnesium helps promote healthy energy and testosterone levels, improve protein absorption, and relieve muscle cramps or soreness.
Recommended dosage: 400mg for the average male. Make sure to always speak with your doctor when considering supplementation.
In addition to a healthy diet and active lifestyle, here are some of the best supplements to fight the leading men’s health concerns like heart health, prostate support, and testosterone maintenance.
CoEnzyme Q10 (CoQ10)
One of the dangerous health concerns among men poor heart health. Coenzyme Q10 (CoQ10) is a vitamin-like nutrient produced in our bodies that help deliver oxygen to the heart and improve blood and cholesterol levels. It also provides energy to virtually every cell throughout the body. This is one nutrient we truly could not live without!
Our bodies’ production of Coenzyme Q10 begins to decline around the age 30 and continues to decrease as we get older. This makes CoQ10 supplementation increasingly important. Users of satin medications are especially vulnerable to decline of CoQ10 in their bodies.
Recommended dosage: 90-200mg for the average male but higher dosages may range from 300-600mg. Make sure to always speak with your doctor when considering supplementation.
When men reach a certain age (typically around 50), they experience hormonal balance changes that can enlarge the prostate gland. This is known as Benign Prostatic Hyperplasia (BPH).
Saw Palmetto is one of the most popular herbs in men’s health and a traditional remedy for supporting the prostate. This extract can relieve the symptoms of BPH like frequent urination, urgent urination, and reproductive issues. There are also some studies that suggest Saw Palmetto can actually slow down age-related hair loss.
Recommended amount: 160-320mg for the average male. Make sure to always speak with your doctor when considering supplementation.
If you think of the word “man”, testosterone is probably one of the first words you assoicate with it. That’s because testosterone is primarily a “male hormone” that is vital for maintaining your health and well-being.
Testosterone helps maintain muscle mass, sex drive (libido), bone strength, and energy levels. Many of the problems that plague men are a result of low testosterone and tend to become more frequent as they age. Vitamins and minerals like Zinc, Magnesium, Vitamin D, and Tribulus are all proven to improve low testosterone. Not only does this boost your strength and vitality, but also your confidence!
Recommended dosage: Speak with your doctor about what vitamins or minerals above may be causing your low testosterone and the appropriate dosage.