10 best supplements for men.
1. Fish Oil
Omega-3 fatty acids keep blood pressure and triglyceride levels low and the heart beating regularly. It helps decrease inflammation, cardiovascular disease, joint pain, metabolic syndrome.
Check with your doctor about the proper dose for you. Healthy guys should take 1,000 mg a day. Those with heart problems may need 2,000 to 4,000 mg.
omega-3s are also found in in flaxseeds, chia seeds, kale, fortified orange juice and bread.
2. Calcium Calcium helps support cardiovascular function and neurosignaling, nerve and muscular contractions, teeth and bone health. One cup of dairy has about 300 mg. Aim for 1,200 mg per day.
Note: Not getting enough calcium can lead to osteopenia, the beginning stage of osteoperosis.
3. Vitamin D Vitamin Vitamin D and calcium work cohesively to build strong bones—one is not beneficial without the other.
Depending on your age, 400-800 IUs.
Here are 6 foods packed with it.
1) FATTY FISH like Salmon and tuna
6) ORANGE JUICE
4. Fiber Fiber helps decrease cardiovascular disease it clears out cholesterol and plaque build-up in the artery walls. It also helps digestion and has been found to decrease the risk of colon cancer.
Try to get between 25-35 grams a day.
Note: You can sprinkle a fiber supplement into food or drink.
Fiber sources include nuts, whole grains, beans, fruit and veggies and chia seeds.
5. Coenzyme Q10
The body produces coenzyme Q10. It helps cells manage the body’s energy supply. Q10 is packed with free-radical-fighting antioxidants, which can slow the signs of aging. As one gets older, Q10 production decreases. Taking Q10 supplements is the only way to get back up to youthful levels. Studies suggest that coenzyme Q10 may thin the blood to help prevent heart disease. fight cancer, Parkinson’s disease, and Huntington’s disease,
Men should take 100 mg a day. If you’re taking statins, which can reduce Q10, consider upping the intake to 200mg.
Magnesium produces energy and regulates blood sugar and chemical reactions in the body and has been found to help control and lower blood pressure. It is awesome for your muscles as it aids in muscle relaxation. It prevents muscle cramping and spasms. This mineral also helps build teeth and bones.
One should take 1.7 to 2.6 mg per day.
Sources of Magnesium are:
0.1. Whole Wheat
0.4. Almonds, Cashews, and Peanuts
0.5. Dark Chocolate
0.6. Black Beans
0.10. Cultured Yoghurt
The heart, muscles, and kidneys all need magnesium to work properly.
7. Folic Acid (vitamin B-9)
Folic acid is essential for your body’s basic functions, from physical to mental health, including DNA synthesis, cell division and hormone balance. It helps prevent clogged arteries and improves blood flow to the brain by keeping down levels of homocysteine, an amino acid that increases your risk of blood clots.
One should take 400 mcg a day. Some food sources include citrus fruit, beans, and fortified breads and cereals.
Selenium basically forces cancer cells to self-destruct. Studies have linked increased selenium consumption to a decreased risk of cancers of the prostate, colon, and lungs.
One should take 200 mcg a day.
Note: The Brazil nut, is natures selenium supplement, which measures 100 mcg per nut.
Shrimp are an excellent source.
9. Whey Protein
Whey protein is a complete protein that contains all of the essential amino acids needed for building muscle and is a bioavailable protein source.
One should take 6 to 8 palm-sized portions of protein-rich foods every day, which works to about 30g at each meal. You may want to supplement if you’re not meet.
Creatine is an amino acid that naturally occurs in the muscle cells. It is found in red meat and seafood and has also been shown to benefit cognitive health. It is used as a supplement to increase the body’s ability to produce energy rapidly and can increase muscle gain and strength.
One should take 5 grams (g) a day. For maximum benefit. try mixing it with whey in a protein shake
Note: Some men don’t respond to creatine by itself. Mixing it with sugar can help turn non-responders into responders. Try Juice because the sugar in the juice raises insulin levels and helps increase creatine uptake into the muscle.