Compared with women, men’s nutritional needs tend to be higher due to their larger size and higher muscle mass.
They have a lot of time and energy requirements to be able to keep up with work, family, or exercise once or twice.
All of these requirements can undermine the nutritional status of men. Male stress is affecting their health because their overall life expectancy is significantly lower than in women.
Men are also more likely to be diagnosed with common chronic diseases such as diabetes or heart disease.
What’s more, men also have prostate health problems to worry about. The bottom line is that men need to take care of their health.
Here are some supplements that may help support men’s health. While these don’t make a miracle, they can be an important part of the overall health problem.
In the wrong place? View our article Supplements that are good for women’s health.
10 men’s most useful tonic
To be honest, on a busy day, your diet may not be optimal. Sometimes you just go to a direct store or convenience store to eat fast food or snacks, although you know it is not the best choice for your nutrition. However, multivitamins designed specifically for men can help fill these nutritional gaps, even though vitamins are not a substitute for a healthy diet.
Customized vitamins should meet the different nutritional needs of men. For example, men need less iron, and a little more selenium than women, vitamins should take this into account.
Multivitamins may have other benefits for men. A large 14,000 study of men in 2012 found that daily use of multiple vitamins reduced the overall risk of cancer (1).
They can also help to keep the immune system working. Ok, prevent colds and flu (2).
How to take multivitamins
Because men have different nutritional needs than women, it is best to choose a male-specific multivitamin formula. Make sure it contains a variety of vitamins and minerals, especially B vitamins, vitamin C, vitamin D, magnesium and selenium.
Your multivitamin does not need to provide 100% of all these nutrients, because you should get some from your diet, which is more like a “safety net.”
Struggling, too much pressure? B complex can help manage stress – boost your energy.
The B complex consists of eight independent water-soluble vitamins that help the body use the energy in the food.
The vitamins contained in the B group complex are B1, B2, B3, B5, B6, folic acid, B12 and biotin.
Any lack of these vitamins can significantly affect our ability to control stress and increase oxidative stress and inflammation.
When oxidative stress and inflammation are allowed to take over, this is when we feel tired and tired. It also increases our risk of developing chronic diseases.
The 2011 study evaluated the use of B vitamins and their impact on workplace stress. Sixty subjects received high doses of vitamin B complex or placebo for 3 months.
They were assessed for mood, increased anxiety, job requirements and personality. The individual stress reported by the B complex group was significantly reduced. Depression was reduced after 12 weeks (3).
How to take B complex
B vitamins are water soluble and therefore have no major toxicity risk. You may find that your urine is neon yellow and taking vitamins, but it is not dangerous.
Most multivitamins do contain most of the B vitamins you need, but if you need some pressure management help, you can take additional supplements at any time.
B vitamins are also easily found in many foods, such as green leafy vegetables, animal protein and whole grains, so be sure to add them to your diet.
Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that has antioxidant properties and contributes to energy production.
However, as the age increases, the yield of coQ10 decreases. Low levels of coQ10 can speed up the aging process and make you look tired. It can also increase the risk of many diseases ranging from cancer to Parkinson’s disease.
Statins are the most commonly used drugs in the United States. Taking these drugs to control cholesterol levels can further reduce coQ10 levels.
Supplementing coQ10 helps control some common statin side effects, such as muscle pain (4). It has also been shown to reduce the risk of heart disease and improve heart function (5). Anyone taking statins should also take coenzyme QXNXX supplements.
Another benefit of men’s health is that coQ10 can help maintain healthy sperm. The 2013 study found that supplementation with coQ10 improved sperm concentration and exercise capacity in infertile men (6).
How to take CoQ10
coQ10 does not have RDA because it is a compound of the body itself. However, if you want to use it for heart or sperm health, the recommended dose is between 100-200 mg/day.
Look for the best-absorbed form of Ubiquinol. In addition, always bring rice to eat. CoQ10 is fat-soluble, so it can be better absorbed with a little fat.
Fatty acid omega-3
Omega-3s are fats that are vital to human health. Omega-3s, EPA, DHA, and ALA must come from the diet. They are found in fish, flax seeds, walnuts, and chia seeds.
Omega-3s are used for brain health, reduce inflammation, help your mood, and reduce the risk of multiple diseases.
They are especially important for men. A broad review of the 3 studies evaluating omega-60s for men’s health showed a significant association between disease risk reduction and omega-3 intake.
Omega-3s reduce cancer risk, including prostate and lung cancer. They also reduce the risk of heart disease, which is the leading cause of death in men (7). Taking omega-3 supplements is one of the best things men can do for their health.
How to take Omega-3s
There are many different types of omega-3 supplements on the market that differ from the source. The main problem with fish oil is related to the contamination of heavy metals such as mercury.
Fish oils made from small fish are less likely to be contaminated because fish cannot store large amounts of toxins in their bodies.
Or you can consider an algae oil rich in EPA and DHA but make from algae.
Algae are less likely to be contaminated and are the only source of vegan EPA and DHA. In terms of dose, depending on your level of inflammation, 2-6 grams of fish oil is applied daily.
Lycopene is a carotenoid similar to vitamin A. It is found in red and pink fruits and vegetables, such as tomatoes, and they are very beautiful in color. Ketchup and other processed tomato products are the largest sources of lycopene for most people.
Lycopene is very important for men’s health, especially for prostate health and overall health. Lycopene helps blood vessels relax, which improves blood flow to the penis.
This may help reduce the risk of erectile dysfunction or other sexual dysfunction that usually occurs with age (8).
The 2012 review evaluated the use of lycopene in the treatment of benign prostatic hyperplasia (BPH), which increases the risk of prostate cancer, the most common cancer in men. In all eight studies, the use of lycopene supplements significantly reduced BPH and reduced the risk of a prostate cancer diagnosis.
Two of the studies also showed that lycopene reduced PSA levels, indicating a greater risk of prostate cancer (9).
How to take lycopene
The recommended dose of lycopene is 10-30 mg per day. There are no obvious side effects. High doses may have the same effect as eating too many carrots, which can turn your skin into golden orange. It is best to eat high lycopene foods such as tomatoes for maximum benefit.
Saw Palmetto is a small shrub native to the United States and Europe. It has been used for centuries to treat medicinal properties of urinary and reproductive problems.
The health benefit of men is that saw palmetto can help treat urinary symptoms associated with BPH. BPH causes the prostate to enlarge and puts pressure on the urethra. This eventually leads to frequent urination, discomfort or difficulty starting urination.
It has also been seen that palmettos increase testosterone levels, which helps to reduce swelling of the inner lining of the prostate and relieve some of these symptoms. It is also sometimes used to improve prostate health before prostate surgery (10, 11).
How to take saw palm
Saw palmetto can be present in many different forms, such as capsules, tablets, liquid tinctures, extracts and dried whole berries. The dose was 160 mg twice daily.
If you have taken medication for BPH, you should not use saw palmetto before talking to your doctor.
If you take anticoagulant drugs, you should also avoid it. Some people may cause dizziness and abdominal distress.
Magnesium is an important mineral that helps reduce muscle tension, helps stress management, and promotes good sleep.
Due to the lack of high-magnesium intake of vegetables and whole grains, most people have insufficient magnesium in their diet (12).
Magnesium deficiency can cause muscle weakness, sleep problems and fractures.
Adequate magnesium intake is associated with a. A reduction in the risk of type 2 diabetes is an important issue for men (13). Magnesium intake also helps maintain bone density and prevent osteoporosis and fractures, which may help to make you active in old age (14).
How to take magnesium
If you want to take a special magnesium supplement, first take a look at how your body reacts. Magnesium causes water to flow into the digestive tract, causing diarrhea and digestive discomfort.
Magnesium glycinate or magnesium malate is chosen, which are generally better tolerated. The recommended amount of supplement is between 200-300 mg.
Another option for muscle relaxation is to apply magnesium to the skin because it absorbs well and has no digestive side effects. Bathe with warm water of Epsom Salt or use magnesium lotion or oil to promote relaxation and soothe muscle soreness.
As you age, you want to keep your joints healthy so you can stay active. As cartilage begins to wear between overused joints, it can cause osteoarthritis, an extremely painful disease affecting more than 30 million Americans.
This type of arthritis is most common in the knees, hips, waist and neck. Glucosamine, a compound naturally present in joints, may help to improve the symptoms of osteoarthritis by rebuilding lost cartilage and reducing inflammation.
The 2002 study compared the effects of glucosamine and ibuprofen on osteoarthritis pain. The study was administered to the subjects three times a day for 1.2 grams of ibuprofen or 1.5 grams of glucosamine.
The results show that glucosamine can reduce joint pain similar to ibuprofen.
Researchers believe that this effect is related to the ability to reconstruct damaged joints and slow disease progression (15). Other studies on the effects of glucosamine on joint pain have been mixed (16). However, glucosamine can safely check if it has an effect on relieving joint pain.
How to take glucosamine
Glucosamine is often used in combination with chondroitin, another supplement that may also contribute to joint pain. You can choose supplements that contain both or only glucosamine.
The recommended dose is 300-500 mg three times daily.
Choose a supplement containing glucosamine sulfate to avoid using glucosamine hydrochloride because it has been found to be ineffective. Glucosamine is always taken with food to aid absorption.
Vitamin D, known as “sunshine” vitamins, is a fat-soluble vitamin that is important for maintaining bone strength and supporting a healthy immune system. More than 40% of American adults lack vitamin D, and those with darker skin or people living in cold climates have a higher rate of deficiencies (17).
This high rate of deficiencies reflects spending too much time internally because our body is able to get all the vitamin D needed from the sun.
Vitamin D is also vital to men’s health. Vitamin D is different from other vitamins because it actually acts as a hormone and is used to make other hormones. This means it plays a role in maintaining healthy testosterone levels.
The 2011 study evaluated the effect of vitamin D supplements on testosterone levels. Subjects received 3332 IU of vitamin D for one year or placebo.
Blood vitamin D levels in the group receiving supplements increased during the study period, which is expected.
All testosterone measurements were also significantly increased (18). If you are struggling to cope with low testosterone levels or just want to maintain a healthy level, vitamin D supplements may help.
How to take vitamin D
The RDA of vitamin D is set at 600 IU, but many experts believe this may be too low. The best way to find out if you need extra vitamin D is to ask your doctor to have a blood test to find the defect.
Depending on your deficiencies, your doctor may recommend a very high prescription dose or just an over-the-counter medication.
Supplements containing 600-1000 IU are generally recommended for maintaining vitamin D levels. However, since the body can make vitamin D from the sun, consider spending more time outdoors, especially during the summer.
Do you know that the human body contains more bacterial cells than human cells? It is crazy to think that we have more bacteria than humans. Having said that, the more we know about these little partners, the more we discover that they have a huge impact on our health and well-being.
Healthy bacterial flora can help improve nutrient absorption, reduce inflammation, and even help you improve your mood. They can also help with digestive problems such as diarrhea or constipation (19).
Like many men, struggling a little weight around the middle section? Probiotics can help. The 2010 study assessed the effects of Lactobacillus gastric weight and abdominal obesity.
After 12 weeks, subjects receiving probiotics had a significant reduction in abdominal and hip fat and a 1.4% weight loss without any significant dietary changes. The placebo group did not change within 12 weeks (20).