Supplements are vitally important in today’s era, especially where lifestyles are super fast. Nowadays, we are constantly overworking, sleeping, overtraining, and recovering from poor stress management and poor nutritional habits. Supplements make a huge difference to health because vitamin and mineral deficiency will lead to health problems. For men, this could be prostate and low testosterone problems. You can prevent all of these issues by simply prioritizing your health. And one of the simplest ways to do so is to take the supplements recommended for men.
Thousands of products are on the market. But we have done exhaustive research to identify the five key supplements. These supplements can help men address common deficiencies and the highest priorities. If you want to look, feel, and do your best, these supplements are worth checking out.
1. Vitamin D: an important supplement for testosterone levels
Vitamin D may increase men’s testosterone levels. Lack of vitamin D may be a cause of low testosterone levels. Low testosterone makes men prone to various health problems. These include sleep apnea, low metabolism, libido, and fatigue. So, maintaining proper vitamin D levels is a critical part of men’s health.
Low vitamin D also supports the health of the heart and bones. This is especially important for older men, who are generally more prone to falls.
How to take Vitamin D:
The RDA for vitamin D is set at 600 IUs, but many experts believe it may be too low. The best way to understand if you need more vitamin D is to ask your doctor for a blood test to detect a deficiency.
Depending on how defective you are, your doctor may suggest a very high prescription dose or just an over-the-counter supplement for men.
A supplement containing 600-1000 IU is generally recommended for the maintenance of vitamin D levels. But the body can make vitamin D from the sun. So, consider spending a little more time outdoors, especially during the summer months.
2. Magnesium is an important supplement for overall wellness
Magnesium is an essential mineral that reduces muscle tension. It also helps with stress management that promotes good sleep.
Most people do not get enough magnesium in their diets. This is due to a lack of vegetable and whole grain intake, which is high in magnesium. Magnesium deficiency can lead to muscle weakness, sleep problems, and bone fractures.
Adequate magnesium intake can lower the risk of type 2 diabetes, a significant concern for men. Magnesium intake also helps to maintain bone density, prevent osteoporosis and fractures. This may keep you active in old age.
How to Take Magnesium
If you want to take a dedicated magnesium supplement, go ahead slowly to see how your body reacts. Magnesium causes water to rush into the digestive tract. This can lead to diarrhea and gastrointestinal discomfort.
Choose magnesium glycinate or magnesium malate, which is usually better tolerated. The recommended amount for supplements is between 200 to 300 mg.
Another option for muscle relaxation is to apply magnesium to the skin because it is well absorbed without the digestive side effect.
3. Omega-3’s: for head to toe health
Omega-3s are fats that are essential to human health. Omega-3s, EPA, DHA, and ALA must be taken from the diet. They are found in fish, linseeds, walnuts, and chia seeds.
Omega-3s are used for:
- Brain health
- Lowering inflammation
- Helping your mood
- Lowering the risk of multiple diseases
They are particularly important to men. A comprehensive review of 60 studies evaluated the benefits of omega-3s for male health. This study showed a significant link between the lower risk of disease and omega-3 intake.
Omega-3s lowered the risk of cancer, including prostate and lung cancer. They also reduce the risk of heart disease, the number one cause of death for men. Taking an omega-3 supplement is one of the best things a man can do to make him healthy.
How to Take Omega-3s
There are different types of omega-3 supplements on the market, and they vary from where they originate. The main issue with fish oil is the contamination of heavy metals, such as mercury.
Choosing fish oils made from small fish is less likely to be contaminated because they can not store large quantities of toxins in their tiny bodies.
As far as dosage, aim at 2-6 grams of fish oil per day, depending on your inflammation level.
4. A Multivitamin is an Essential Supplement for Men
Multivitamins specifically designed for men can help fill some of the nutrient gaps. But multivitamins can never replace a healthy diet.
Customized vitamins should address the different nutrient needs of men. For example, men need less iron but more selenium than women. So multivitamins should take that into account.
There may be other advantages of multivitamins specifically for men. A large 2012 study of over 14,000 men found that daily multivitamin use reduced cancer’s overall risk.
They can also help keep your immune system working well, preventing colds and flu.
How to Take a Multivitamin
Men have different nutrient needs than women. So, it is best to choose a male-specific multivitamin formula. Be sure to include various vitamins and minerals. These include B-vitamins, vitamin C, vitamin D, magnesium, and selenium.
Your multivitamin does not need to deliver 100% of all of these nutrients because you should get some from your diet. This is meant to be more of a safety net.
5. Saw Palmetto Extract: a traditional remedy for prostate health
Saw palmetto is a small shrub native to the USA and Europe. It has been used for centuries to treat urinary and reproductive problems due to its medicinal properties.
The benefit of this supplement for men is that palmetto can help relieve urinary symptoms related to BPH. BPH leads to enlargement of the prostate, which puts pressure on the urethra. This ends up causing frequent urination, discomfort, or difficulty in starting urination.
Saw palmetto also boosts testosterone levels. This helps to reduce swelling in the prostate lining by relieving some of these symptoms. It is also sometimes used before prostate surgery to improve the health of the prostate.
How to Take Saw Palmetto
Saw palmetto could be found in various forms, such as capsules, tablets, liquid tinctures, extracts, and whole dried berries. The dose is 160 mg twice daily.
If you are already taking BPH medication, you should not take Saw Palmetto before talking to your doctor.
It should also be avoided if you take anticoagulant medication. It can cause dizziness and abdominal distress in some people.
The Bottom Line
A well-rounded diet rich in fruit and vegetables and routine exercise is crucial to overall health and disease prevention. There are certain conditions unique to men that may help to improve and even prevent certain supplements. If you are taking or are under the care of a doctor for specific medical conditions, consult your doctor before making any changes to your regimen.
