The Best 5 Supplements For Men
(BlackDoctor.org) — When it comes to dietary supplements, men want the same things women do: better health, disease prevention and to improve the look, feel and performance of their bodies.
Here’s a look at the top 5 supplements for men.
1. Vitamin D
Problem: Bone weakness
Vitamin D is a hormone that helps your bones absorb calcium. That’s a critical benefit, but there’s also a steady stream of other compelling reasons to take it. For instance, Vitamin D has been linked to reduced levels of depression, reduced risk of colorectal cancer, and less chance of a heart attack.
Dose: 1,000 IU Vitamin D/day
Our pick: GNC Vitamin D-3 1000; gnc.com ($10/180 tablets)
Natural sources: Sunshine, fortified milk
2. Fish Oil
Problem: Heart disease
Loaded with the essential omega-3 fatty acids EPA and DHA, fish oil can reduce triglycerides, boost HDL cholesterol, and lower blood pressure. But your heart isn’t the only beneficiary: The healthy fats may also reduce inflammation and improve cognitive performance, and may lower your risk of colon and prostate cancers.
Dose: At least 500 mg DHA and 500 mg EPA daily
Our pick: Nordic Naturals Ultimate Omega; nordicnaturals.com ($28/60 soft gels)
Natural Sources: Salmon, tuna, or other fatty fish
A drop in magnesium can be a major headache. Blood vessels in your brain constrict, and receptors in the feel-good chemical serotonin malfunction. Result: a migraine. The mineral also might help regulate blood pressure and could ward off stroke and diabetes.
Dose: 250 mg/day, plus the magnesium in your diet
Our pick: Life Extension Magnesium Citrate, 160 mg; lef.org ($9/100 capsules)
Natural Sources: Leafy greens, whole grains, pumpkin seeds, coffee, nuts
4. Psyllium Husk
This fiber is more than a colon clearer. In a recent Finnish study, the addition of psyllium to meals reduced participants’ blood sugar and insulin response. Paired with protein, it was also shown to suppress ghrelin, a hormone that makes you hungry. Psyllium is one of five soluble fibers approved by the FDA for lowering LDL cholesterol.
Dose: 20 to 35 g/day, divided and taken with at least 8 oz liquid
Our pick: GNC Natural Brand Colon Pure; gnc.com ($16/19 oz)
Natural Sources: Some fortified cereal grains
Problem: Upset stomach
Probiotics are healthy bacteria that crowd out the disease-causing bad bacteria in your gut. Some can reduce diarrhea caused by certain infections, antibiotics, chemotherapy, and irritable bowel syndrome. The encapsulated good guys may also boost your immune function.
Dose: 1 capsule (with at least 1 billion bacteria) a day
Our pick: GNC Natural Brand Acidophilus Probiotic Complex; gnc.com ($14/100 tablets)
Natural sources: Yogurt, kefir, and other dairy products