Top Nine Supplements For Men: Which Should You Take?
Supplements for Men - updated September 2020.
Men face a specific set of physical challenges throughout their lives. The right dietary supplement regimen can help men counter these obstacles and take control of their health before it becomes a problem!
Here are our best male supplements to address specific health concerns, vitamin deficiencies, or 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 appropriate 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 tailored explicitly 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 health concerns that men are more likely to face. The omega-3 fatty acids found in fish oil help improve overall well-being 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 bare 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 uncomfortable digestive symptoms like bloating and gas.
Suppose you are a workout addict and consume a high protein diet. In that case, probiotics help your body improve nutrient absorption and make the most of your protein intake.
Everybody has different micronutrient (vitamins and minerals) levels. When these levels get too low, it can take a severe 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 commonly 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. Vitamin D affects the production of testosterone. Low testosterone makes men prone to various health issues like trouble sleeping, fatigue, low libido, and weight gain.
It's important to note that since men have larger bodies, it takes a more Vitamin D to get your levels back to normal.
Recommended dosage: 600-800 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 the body and crucial to overall wellness. But surprisingly enough, over 57% of the US population does not meet the recommended daily intake of magnesium.
Magnesium is an essential mineral 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. CoEnzyme Q10 is one nutrient necessary for life.
Our bodies' production of Coenzyme Q10 begins to decline around 30 and continues to decrease as we get older. CoQ10 supplementation is increasingly essential. Users of statin medications are especially vulnerable to the 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. Enlargement of the prostate gland 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. Some studies suggest Saw Palmetto can slow down age-related hair loss.
Recommended dosage: 160-320mg for the average male. Make sure to always speak with your doctor when considering supplementation.
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 result from 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.