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The Three “Must Have” Supplements for Men

SupplementsDietary supplements have been in the news lately, and not in a positive light. Some physicians have suggested Americans are taking nutraceuticals that are unproven or unnecessary. A number of studies have found that many supplements are of low quality, and do not contain the promised dose of the nutrient.

A recent article in Men’s Journal examined the issue, and made recommendations. They interviewed Dr. Frank Lipman, an integrative physician in New York City, who said deficiencies in three nutrients can undermine a man’s health:

No matter how healthy your diet, there are certain nutrients — magnesium, vitamin D, and omega-3 fatty acids — that most men lack.

The publication consulted with Consumer Lab, an independent facility that tests supplements to be sure they contain what the labels claim, and are toxin-free.

Magnesium:

Dr. Dennis Goodman, a cardiologist and director of integrative medicine at New York University, says magnesium is the single most important mineral for human health. It plays a role in more than 350 enzymatic functions that regulate everything from blood pressure to sleep to metabolism.

Leafy greens, nuts, and beans are potential sources of magnesium, but because our soil is usually deficient in the mineral, most people need to supplement. Also, stress depletes your body of magnesium. Dr. Goodman recommends three milligrams per pound of body weight for maintenance. If you weight 165 pounds, for example, take 500 milligrams every day. If you regularly consume magnesium-rich foods, you can cut that dose in half.

Trusted brands are Vitamin Shoppe Magnesium Citrate, Solaray Magnesium Asporotate, and Life Extension Magnesium Citrate.

Vitamin D:

Vitamin D deficiency has been linked to a greater risk of heart disease, cognitive decline and cancer. Vitamin D also boosts your immune system and helps your body absorb calcium. Most men don’t get the recommended 2,000 IU of vitamin D because they don’t spend enough time outside in the sun. Also, with age, the body becomes less efficient at synthesizing the vitamin.

Experts say you need 30 to 35 IU per pound of body weight per day, so if you weight 165 pounds, that is 5,000 IU. Exceeding that dose can cause calcium buildup in the blood vessels, and offers no benefits. Be sure to use vitamin D3, not D2, and because it is fat soluble, take it with a meal.

Trusted brands are Nature Made Vitamin D, Source Naturals Vitamin D3, and Simply Right Vitamin D3.

Fish Oil: 

The omega-3s found in fish oil, such as DHA and EPA, are important for heart health. They lower triglycerides, reduce inflammation, and stabilize heart rhythms. Fish oil also sharpens the brain, boosts mood, and fights depression. Studies indicate it may help prevent Alzheimer’s disease.

If you don’t eat salmon or mackerel several times a week, you are probably deficient in omega-3s. Try to supplement with one to three grams of EHA and EPA every day. Read the label carefully, as there is some small risk of internal bleeding if you consume more than four grams daily.

Trusted brands are Kirkland Signature Natural Fish Oil 1000, Nordic Naturals Ultimate Omega, and the Vitamin Shoppe Omega 3 Fish Oil liquid.

 

 

 

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Category: Food, Wellness

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