Seven must-take supplements for men
by Susan Wilson, MD
Everyone knows vitamins and supplements are essential to getting the necessary nutrients our body needs every day, but not many people actually know which supplements to take. Especially guys. Here are seven essential supplements every dude should be taking to maximize and maintain your health.
Most men do not eat the recommended two to three servings of fish a week, so fish oil supplements are a great way to get those healthy fats our body needs. Those omega-3 fatty acids are essential to heart and brain health, and they also serve as an anti-inflammatory. Guys playing any level of sports should seriously consider adding a fish oil supplement to their daily diets.
Found in yogurt, soy beverages, and milk, these good bacteria help with digestive tract and overall immune system health. Guys should take a probiotics supplement nightly to help keep their intestines healthy.
Every guy should take a multivitamin every day. Period. Many guys know they should but don’t know why. Well the best multivitamins contain selenium, which helps prevent cancer, and zinc, which helps make sperm. These two key nutrients should be taken daily, so it’s highly recommended you add a multivitamin to your daily regime if you haven’t already.
Vitamin D has more health benefits than most men realize. This vitamin helps maintain bone health while also protects against diabetes, MS, and other cancers. It has a positive effect on blood pressure and is heart healthy. Vitamin D can be found in skim milk, salmon, and eggs.
Especially important if you’re in your 40’s and older, this coenzyme is important for maintaining your energy because it helps produce ATP (energy) inside the body. Men on medications that help lower cholesterol should seriously consider adding coenzyme Q10 because those medications (known as statins) reduce the production of coenzyme Q10 in your body.
Alpha Lipoic Acid
As you age, your bodies cannot utilize glucose as effectively as before. Alpha Lipoic Acid, or ALA, helps regulate your body’s blood sugar levels, so if you’re a guy in your 30’s or later consider taking an ALA supplement regularly to break down that glucose. ALA has also been reported to improve the lipid profile, reduce blood pressure, reduce weight, reduce the frequency of migraine headaches and protect against cataract formation.
ALA also helps with brain health and serves as an antioxidant, only more of a reason to take ALA.
A potent anti-inflammatory substance that comes from the tumeric plant, research on the health benefits of curcumin has exploded in the past few decades. This miracle substance fights inflammation in the body which is known to cause heart disease, dementia and many forms of cancer. It also helps to reduce pain and improve joint and muscle function
Just as important as the type of vitamins and supplements you take, is the quality of those supplements. Not all vitamins and supplement products are created equal. The nutraceutical industry is largely unregulated. Pharmaceutical grade products obtained from your health care provider are much more likely to be fresh, pure and potent (more readily bio-available to your body). The best ones undergo rigorous testing for purity and quality.