Then take a second to look at each of them in more detail. Stop after reading each section and ponder the role that it plays in your body, this will help you better save information.
Multivitamins for Men
Be honest, on busy days, your diet may not be optimal. Sometimes you just go to the store or to the store to have a quick bite or snack, although you know that this is not the best choice for your food. But multivitamins, specifically designed for men, can help fill some of these nutritional gaps, although a vitamin can never replace a healthy diet.
A specially selected vitamin should take into account men’s nutritional needs. For example, men need less iron, but more selenium than women, so the vitamin should take this into account.
There may be other benefits of multivitamins specifically for men. A large study in 2012 involving men with 14,000 showed that daily multivitamin use reduces the overall risk of cancer (1).
They can also help keep the immune system functioning well, preventing colds and flu (2).
Fighting lack of energy and excessive stress? B-complex can help cope with this stress and increase your energy.
The B complex consists of eight separate water-soluble vitamins that help the body use energy from food.
Vitamins that make up the B-complex: B1, B2, B3, B5, B6, folate, B12 and biotin.
Deficiency of any of these vitamins significantly affects our ability to cope with stress, increasing oxidative stress and inflammation.
When oxidative stress and inflammation are resolved, this happens when we feel exhausted and exhausted. It can also increase our risk of chronic illness.
Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that has antioxidant properties and helps with energy production.
But with age, coQ10 production decreases. Low levels of coQ10 can speed up the aging process, which makes you look worn out. It can also increase the risk of many diseases from cancer to Parkinson’s disease.
Statins are the most prescribed medicine in the United States. Taking these drugs to control cholesterol levels further reduces coQ10.
A supplement with coQ10 can help deal with some of the common side effects of statin, such as muscle pain (4). It has also been shown to reduce the risk of heart disease and improve heart function (5). Anyone taking statins should also take coQ10.
Omega 3 Fatty Acids
Omega-3s are fats that are essential for human health. Omega-3s, EPAs, DHAs, and ALAs must come from the diet. They are found in fish, flaxseed, walnuts and chia seeds.
Omega-3s are used for brain health, reducing inflammation, helping mood and lowering the risk of multiple diseases.
They are especially important for men. An extensive review of 60 studies evaluating the benefits of omega-3s for men’s health showed a significant association between lower risk of disease and omega-3 intake.
Lycopene is a carotenoid similar to Vitamin. It is found in red and pink fruits and vegetables, such as tomatoes, and is responsible for their pretty color. Ketchup and other processed tomato products are the main sources of lycopene for most people.
Lycopene is incredibly important for men’s health, especially for prostate health and general sexual health. Lycopene helps blood vessels relax, which can improve blood flow to the penis.
This can help reduce the risk of erectile dysfunction or other sexual disorders that usually appear with age (8).
I saw that palmetto is a small shrub native to the USA and Europe. It has been used because of its healing properties for the treatment of urinary and reproductive problems for centuries.
The benefit to men’s health is that palmetto can help with the symptoms of urination associated with BPH. BPH leads to an enlarged prostate, which puts pressure on the urethra. This leads to frequent urination, discomfort, or difficulty urinating.
Saw palmetto also increases testosterone levels, which helps reduce swelling in the mucous membrane of the prostate gland, alleviating some of these symptoms. Sometimes it is also used before prostate surgery to improve prostate health (10, 11).
Magnesium is an important mineral that helps reduce muscle tension, helps in managing stress, and that contributes to good sleep.
Most people do not get enough magnesium in their diet due to the lack of vegetables and whole grains with a high magnesium content (12).
Magnesium deficiency can lead to muscle weakness, sleep problems, and bone fractures.
Adequate magnesium intake was associated with a lower risk of type 2 diabetes, a significant concern for men (13). Consuming magnesium also helps maintain bone density by preventing osteoporosis and fractures, which can help keep you active in your old age (14).
With age, you want to keep your joints healthy so that you can stay active. As cartilage begins to wear between joints from overuse, it can lead to osteoarthritis, an extremely painful condition that affects more than a million Americans.
This type of arthritis is most common in the knees, hips, lower back and neck. Glucosamine, a compound that is naturally found in joints, can help improve the symptoms of osteoarthritis by restoring lost cartilage and reducing inflammation.
A 2002 study compared the effects of glucosamine and ibuprofen on osteoarthritis pain. The study gave subjects either 1.2 grams of ibuprofen or 1.5 grams of glucosamine three times a day.
Vitamin D Supplements
Vitamin D, known as “sunlight,” is a fat-soluble vitamin that is important for maintaining bone strength and maintaining a healthy immune system. More than 40% of the US adult population is deficient in vitamin D, with even higher levels of deficiency in people with dark skin or those living in cold climates (17).
Such a high level of deficiency reflects too much time spent inside, because our body is able to produce all the vitamin D it needs from sunlight.
Vitamin D is also crucial for men’s health. Vitamin D is different from other vitamins because it actually acts as a hormone and is used to produce other hormones. This means that it plays a role in maintaining healthy testosterone levels.
A 2011 study evaluated the effects of vitamin D supplementation on testosterone levels. Subjects received either 3332 IU of vitamin D for a year, or placebo.
During the study period, the level of vitamin D in the blood increased in the group receiving the supplement, which was to be expected.
There was also a significant increase in all testosterone measurements (18). If you’re struggling with low testosterone or just want to maintain a healthy level, supplementing with vitamin D may help.
Do you know that the human body contains more bacterial cells than human cells? It’s crazy to think that we are more bacteria than humans. Moreover, the more we learn about these small partners, the more we realize that they have a huge impact on our health and well-being.
A healthy colony of bacteria can help improve nutrient absorption, reduce inflammation, and even improve mood. They can also help with digestive problems, such as diarrhea or constipation (19).
Fight low weight in the middle, how many men? Probiotics can help. A 2010 study evaluated the effect of Lactobacillus gasseriI on body weight and abdominal obesity.
After 12 weeks, subjects who received probiotics had significantly less fat in their abdomen and hips and lost 1.4% of their body weight without any major changes in diet. The placebo group did not change for weeks 12