Vitamin and food supplements are a $20 billion a year industry. Ever since Sammy Sosa said he owed his batting prowess to Flintstones vitamins, the supplement market for men has exploded. From over the counter mass market multivitamin to designer supplements provided one bottle at a time, the choices are almost endless and the prices are soaring. In order to protect your hard earned dollar take a look at the suggestions here for the best supplements to take if you are a man.
Fish Oil or an Omega-3 fatty acid supplement tops the list. This versatile supplement helps to lower triglyceride levels, reduce coronary heart disease, reduce blood pressure and help keep up the… well you can guess that one. Taking 1 to 3 grams of fish oil per day is considered safe by the FDA and the American Heart Association says it will help you live longer and stronger. If you are a healthy male with no diagnosed cardiac problems eating 6 to 8 ounces of properly prepared fish every week will do the same thing as taking a supplement.
Vitamin E is the second supplement men need to be taking. Vitamin E is one of the most potent antioxidants known to man. It helps to reduce eye diseases, heart problems, fight off cancer and help the muscles to recover after exercise. Choosing tree nuts to snack on can help add Vitamin E to your system but if you choose to take a supplement get a natural source instead of a synthetic supplement. The body can use the natural source much easier.
1 out of every 2 men will develop some form of prostate cancer during their life. It may not kill, but it can certainly make a difference in the quality of life in later years. Boron intake shows the best defense against prostate cancer known to researchers. Men taking just 3 milligrams of boron daily find that not only are they lowering their prostate cancer chances by more than 65% but they will also increase their memory and concentration according to the USDA. Raisins and almonds make a great snack and add boron to your diet.
As men age weight seems to creep up on them. Adding calcium to your diet to the tune of 1200 mg per day either with a calcium citrate supplement or with your diet will not only strengthen your bones but it will help to keep that weight normalized.
Creatine has been shown to help keep muscle mass at the optimum levels. Researchers in Australia found that just 5 grams a day mixed with a whey protein shake not helped maintain and increase muscle but also aided in memory and intelligence (something women suggest we need more of on both counts).
In order to keep active men should take a glucosamine supplement to keep the wheels greased. The British Journal of Sports Medicine found that by adding 1500 mg of glucosamine per day, there was a 25% reduction in joint pain and stiffness. Glucosamine made from the shells of crabs and lobsters actually showed the ability to reverse damaged cartilage and to actually rebuild cartilage.
Diabetes is a growing concern to the general public and to men in particular. Chromium is not just for your diamond plate anymore. Chromium picolinate helps to control insulin levels by making the body better able to respond to the natural blood sugar controls. 35 micrograms per day is right for most men without diabetes, but those with diabetes already should consult with their physician.
Selenium is probably the best over all cancer fighting antioxidant available according to the USDA Research Center in Grand Forks. Selenium causes cancer cells to self destruct. Studies at the University of North Carolina have found that a low selenium level allows for colds and flu to take hold and hang on longer than necessary. Brazil nuts are a great way to get your daily selenium boost and a great snack or addition to a salad.
Folic acid along with fish oil will help keep your arteries clear and clean. It also helps to maintain mental clarity and reduce the early signs of Alzheimer’s, dementia and memory loss. Some heartburn medications reduce the amount of folic acid available for use in the body.
Women seem to get a real buzz when taking Vitamin B-12 but a lot of men do not respond the same way to B vitamins. We do however, respond to Coenzyme Q10. As we age the ability to produce Q10 decreases and the only way to keep it up is to use a supplement. Co Q10 helps to fight nervous system disorders, cancer, and helps to prevent heart disease due to the high levels of antioxidants.
Even when you take all the above it is good to hedge your bets with a good multivitamin. This versatile supplement will give you the basics you need and then let you add where necessary. Remember, men do not need extra iron so stay away from the those meant for women with iron added.