The 10 best men’s supplements
Thousands of colored pills are available. These are the ones that you really need.
The greatest moment in the history of supplements was on September 1, 1998. A sports writer challenged Sammy Sosa as to how he could compete with the Androstenedione supporter, Mark McGwire. Sosa uncorked a shocker in response: he owed everything — wink— to Flintstone vitamins. Coincidence or not after Sosa hopped and kissed the pill manufacturers, the market was booming, with sales of 17 billion dollars in 2000.
We asked shrewd vitamin judges to name an all-star men’s supplement to spend your share wisely. In an arrangement that works for you, judge your strengths and weaknesses and your pencil.
Here are our selections for the top 10 men’s supplements.
1.Fish Oil
Omega-3 fatty acids maintain low blood pressure and triglyceride and bathe the heart regularly. Jessica Crandall Snyder, RDN, Dietetics and Nutrition Academy, says, “It has been shown to help decrease inflammation, cardiovascular diseases, joint pain, metabolic syndrome, and more.
How much? For healthy people, 1,000 mg a day. Heart disorders may require 2000 to 4,000 mg. However, check your doctor’s dose for the correct one.
Tip: Fish is not only packed with omega-3s, it also has fortified flaxseeds, chia seeds, kale, orange juice and bread.
2. Calcium
“Calcium helps support teeth and bone health, nerve and muscle contractions, cardiovascular function and neurosignaling,” says Crandall Snyder. “One cup of dairy has about 300 mg. If you don’t eat dairy, look for dairy alternatives fortified with calcium and vitamin D.”
How much? Aim for 1,200 mg.
Tip: Not getting enough calcium can lead to osteopenia, the beginning of osteoperosis.
3. Vitamin D
“Vitamin D and calcium work together to build strong bones — one without the other isn’t good,” says Crandall Snyder. Vitamin D is one of America’s most common deficient nutrients, with one study showing nearly 40 percent of Americans in deficiencies.
How much? 400-800 IUs, depending on your age.
Tip: You don’t have to chug your vitamin D filling with milk. There are six foods packed here.
4. Fiber
“Fiber contributes to decreasing cardiovacular disease—it’s like a Roto-rooter that removes cholesterol and plaque build-ups from the artery walls,” Crandall Snyder said. “It also helps digestion and it has been found to decrease the risk of colon cancer.”
How much? Try to get between 25-35 grams per day.
Tip: Sprinkle a fiber supplement into food or beverage — but add nuts, whole grains, boobs, fruits and vegetables if you want the natural way to try it. The favorite of Crandall Snyder: chia seeds.
5. Coenzyme Q10
Your body produces Q10 coenzyme; this helps cells manage your body’s energy supply. But as you get older, production is declining. The only way to get back to the youth is to take a supplement. Recent studies suggest that coenzyme Q10 can fight carcinogenicity, Parkinson’s and Huntington’s, and can dilute the blood to prevent heart disease. Q10 is also packed with antioxidants that can slow the signs of aging.
How much? 100 mg a day.
Tip: Consider increasing your intake to 200 mg when taking statins that can reduce Q10.
6. Magnesium
“Magnesium is great for your muscles and muscle relaxation — it keeps them smooth and flaccid, preventing cramps and spasms,” says Crandall Snyder. “It was also found to help control and lower blood pressure.”
How much? 1,7–2,6 mg a day.
Tip: Try one of the top 10 sources of magnesium.
7. Folic Acid (vitamin B-9)
Folic acid helps prevent obstructed arteries and enhances blood flow to the brain by keeping down homocysteine levels, an amino acid that increases your risk of blood clots. It is also essential for your body’s basic function— from physical to mental health — including DNA synthesis, cell division, and hormonal balance.
How much? 400 mcg daily. Citrus fruits, beans and cereals are some sources of food.
Tip: some heartburn medicines, such as Tagamet, may deplete levels of follic acid.
8. Selenium
“No single nutrient appears to be more effective than selenium in the prevention of cancer,” says Gerald F. Combs, Ph.D., USDA director of the Grand Forks Human Nutrition Research Centre. Essentially, it forces cancer cells to destroy themselves. Combs ‘ studies have linked increased use of selenium to, among others, a decreased risk of prostate, colon and lung cancer.
How much? 200 mcg a day.
Tip: Brazil nut is the natural selenium supplement that measures 100 mcg per nut. Shrimp is a good source as well.
9. Whey Protein
Crandall Snyder: “Whey protein is a very bioavailable source of protein and a complete protein that contains all the essential amino acids needed for muscle building.
How much? Men’s Health recommends every day 6 to 8 portions of protein – rich foods in the size of the palms, which work up to approximately 30 grams at each meal.
Tip: Try one of our 11 favorite whey protein brands.
10. Creatine
Creatine, an amino acid that occurs naturally in muscle cells, is used to increase the body’s ability to quickly produce energy–which can increase muscle gains and strength. It is best found in red meat and seafood and has been shown to be beneficial to cognitive health. (There are 6 other things you need to know about creatine.)
How many? 5 grams (g) a day. Try to mix it in protein shake with whey for the most benefit.
Tip: Some men don’t react to creatine on their own. Mix with sugar — try fruit juice — can help turn non – responders into respondents as the sugar in the juice increases the level of insulin, thereby increasing creatine intake in the muscle.