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WeDeliver.us decided to put together a list of the best supplements for men. Not for the world’s fittest guys. Not for the kind of guys you’d see on the covers of men’s health magazines.
A guide to the best supplements for normal, average men.
Men have very specific health needs and if they are not met then it can quickly lead to a lack of focus, low mood, and stress.
If you want to keep your health in check, maintain muscles, and have healthy hormone levels, then proper nutrition and supplementation are key.
No matter your age, there is always time to focus on your health. Think of it as preventative maintenance, like running a nuclear power station. If you wait for something to go wrong, it might well be way too late to do anything about it. It’s never too early to start.
Establishing healthy habits is the best way to ensure a long and fulfilling life, having the energy to do everything you want to do and succeed in your family life, work, and hobbies.
That means eating healthy, exercising, and proper supplementation.
Time to take control! Let’s rock …
Men have more muscle and are typically bigger than women, which means that their bodies need more calories to function properly. If you are moderately active, you should be consuming between 2000-2800 calories a day.
According to the Academy of Nutrition and Dietetics, when it comes to common men’s health problems such as prostate cancer, cholesterol levels, and blood pressure, a diet with plenty of whole grains, fruits, and vegetables has been shown to prevent disease.
However, deficiencies are common, especially if you have digestive issues or are eating a restrictive diet such as vegan or vegetarian. Men’s health supplements can bridge this gap and ensure that you are getting everything that you need.
According to the CDC, heart disease is the leading cause of death in the United States, responsible for 1 in 4 deaths. Risk factors include weight gain and lack of exercise.
The best ways to keep your heart healthy is to eat a balanced diet, exercise regularly, keep your blood pressure under control and stay a healthy weight. The right diet and supplementation could help you on your way to a healthier life.
What Are Dietary Supplements?
Vitamins and minerals are what the body needs to run your body optimally, including keeping your bones, digestive system, and brain healthy.
Supplements can help bridge the nutritional gap in your diet; we will cover common deficiencies below, however, for a full A-Z of supplements, head over to the Men’s Journal here.
There are also herbal remedies that can promote good health in men. Herbal supplements are designed to address biological factors that affect health. Examples are deficiencies in testosterone, neurotransmitters like dopamine and serotonin, and high levels of harmful hormones such as cortisol.
Here we will discuss some of the most popular supplements for men so that you can make an informed choice.
Important Vitamins and Minerals
A substantial review in 2002 found that vitamin deficiencies are commonly linked to chronic diseases, and supplementation could help. (1) Even a balanced diet may not be giving you the nutrients you need. Here are some of the most common deficiencies that you may want to consider supplementing with.
Vitamin D enables our bodies to absorb calcium, which is essential to bone health. If you are not getting enough, then it could increase your risk of getting sick, suffering from bone and back pain, and hair loss. (2)
You can absorb vitamin D through sunlight. However, if you cannot get much sunlight or wear suncream (which blocks the synthesis of vitamin D), you should consider a vitamin D supplement.
Vitamin D has been evaluated by the food and drug administration who approved adding vitamin D to plant milk as one way to ensure that people consume more of it.
Magnesium is an essential nutrient, so we must get it from either food or supplementation. It plays an important role in our nervous system, keeps your bones healthy, regulates blood sugar levels, aids muscle and nerve function, and creates protein, bone, and even DNA! With so many functions it’s no wonder that deficiency causes low mood, anxiety, and sleep problems.
Magnesium does many incredible things, yet too many of us do not consume enough of it. Especially when considering the depleting mineral content in the soil which grows our food. In one study looking at the side effects of magnesium deficiency, it was labeled as,
‘… a principal driver of cardiovascular disease and a public health crisis.‘ (3)
Zinc is contained in cells throughout your body. It works with your immune system to protect your body from viruses and bacteria. It is also used to make proteins and DNA.
Men need more than women in order for their bodies to function optimally. If you are a vegetarian, drink alcohol, eat at a calorie deficit, or have digestive issues, then you may not be getting enough. (4)
Boron is a mineral found in leafy greens. It is important for attention span, brain health, and short and long-term memory.
Supplementation is particularly beneficial to men because of its ability to increase free testosterone levels. Studies have also shown that it decreases SHBG levels, which is a protein that can make testosterone unusable. (6)
Omega-3 fatty acids are incredibly important because they benefit the health of both your brain and body. Few nutrients have been so well studied for their benefits; Omega 3 can improve eye and heart health, brain function, and fight inflammation, to name a few.
Omega 3 is found in fish oil or algae. This is such an important nutrient and unless you eat fish regularly, you should be supplementing with a high-quality supplement. Especially considering its ability to prevent heart disease, a common risk factor for men.
Performance Lab Omega-3 is a vegan supplement that includes DHA and EPA omega-3 fatty acids. Performance Labs is a trusted brand known for the thorough research that goes into each product and optimized dosages.
B-vitamins such as B6 and B12 are essential to good health. A b-complex vitamin is especially important for vegetarians and vegans.
B-6, in particular, is important for men as it promotes healthy testosterone levels and regulates estrogen production. (5)
Vitamin E is an antioxidant that helps to protect your cells from damage. Vitamin E is found in nuts, sunflower seeds, oils, and fish. If your diet does not include these things, then it may help to supplement.
Vitamin C protects cells and maintains healthy blood vessels, skin, bones, and cartilage. Vitamin C is found in a wide range of fruit and vegetables, or if you are eating an animal-based diet, then you can also find vitamin C in the raw liver. If you are not eating sufficient fruit and vegetables and don’t fancy eating raw liver, you should supplement it with Vitamin-C.
Performance Lab NutriGenesis® Multi for Men is a highly rated vegan friendly multi vitamin supplement.
“What’s Nutrigenesis?” you may well ask. It is an innovative method of creating co-factor paired vitamins and minerals which trick your body into believing they are food. Meaning your body absorbs them. Many multivits may have a great list of vitamins on the side … but many of them will just pass straight through.
Some incredible herbal remedies have been used for hundreds, if not thousands of years, to promote good health. They address biological factors that could be leaving you with low energy, motivation, and libido. Some particularly beneficial herbal remedies for men include:
Korean Panax Ginseng
Ginseng has been used in traditional Asian medicine for thousands of years. It has been shown to be beneficial to brain function, memory, and mood. (7).
It is particularly beneficial for men because of its ability to increase testosterone. It does this by reducing blood sugar, which has a positive effect on your natural testosterone functions. (8)
Ginseng also increases nitric oxide levels in the blood; increased nitric oxide and improved blood circulation lead to stronger erections. In fact, it works the same way as common erectile dysfunction pharmaceuticals. (9)
Rhodiola is a known adaptogen; it stimulates your body’s stress response system, increasing stress resistance. (10). Research has shown that it can fight stress, reduce fatigue, and fight anxiety and depression.
The cognitive benefits can help you to feel better and have more motivation to create healthier habits in your life. In one study, it was shown to improve sleep, increase alertness and even improve short-term memory. (11)
Luteolin is a flavonoid found in certain fruits and vegetables. It is a powerful antioxidant and male health enhancer.
Luteolin has been shown to balance estrogen levels, protect brain cells from damage and inflammation, and boost brain cell growth. Benefits of supplementation include improved mood, focus, and wellbeing. (12)
Luteolin is beneficial for men because it inhibits the aromatase enzyme responsible for turning testosterone into estrogen. Supplementation may help to keep your hormones balanced and youthful.
Should I Supplement With Protein Powder?
If you are an athlete or hit the gym a couple of times a week, you might wonder about protein powder.
Protein is a part of every cell in the body; it is integral to immune function, hormone production, and cell and tissue repair. Whether you should supplement with protein powder or products depends on two things. How much protein do you need? And how much are you getting?
How much you need depends on how active you are; however, the general rule is 0.8 grams of protein per kilogram of body weight per day. If you are unsure if you are consuming enough, then track your macros and supplement if needed. Vegetarians or vegans may be at particular risk of not getting enough bioavailable protein.
The Best Supplements for Men : Conclusion
With so many products on the market, it can be difficult to determine what supplements will benefit your health the most.
You don’t want to be taking lots of different pills each day. Instead, opt for a men’s vitality supplement that includes a range of the ingredients listed above. Many of these nutrients work in great synergy together, so you can maximize the effects by stacking a smaller number of laser-targetted premium products.
Our top rated supplement is Centrapeak.
Centrapeak has been formulated by experts to improve overall physical and mental well-being. Benefits include testosterone support, energy and confidence, enhanced libido, and improved mood. a whole lot of good for your body!
It contains many of the nutrients listed above, including Vitamin D, Magnesium, Boron, B6, and Zinc. It also contains many of the herbal remedies mentioned, including Rhodiola Rosea, Panax Ginseng, and Luteolin. As well as additional stress-lowering ingredients including Ashwagandha and Phosphatidylserine. You can see the full ingredient list and dosages here
Centrapeak might be the push you need to improve your mental wellbeing, reduce stress and increase energy. When you feel better, it is easier to build better habits which in turn will mean that you keep feeling better.
Of course, no supplement is an exchange for a healthy lifestyle, but the right supplement may make it easier for you to stick to good choices.
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