11 Best dietary supplements for men support the fact that dietary supplements are the insurance your body needs against improper dietary consumption. This is because, with the hectic lifestyle and ‘on the go’ menu, it would be nearly impossible to consume all the essential vitamins, minerals, and other beneficial nutrients you need without taking dietary supplements.
So read here the 11 Best dietary supplements for men in the ideal doses for every organ in your body, along with their best food sources. These important supplementations are backed by various studies in the last decade.
Heart: Plant sterols
These natural substances reduce the amount of cholesterol absorbed by your intestines. Supplementing your diet with 2 grams (g) of plant sterols per day can reduce total cholesterol by 6 % and LDL “bad” cholesterol by more than 10 %.
- Best daily dosage for men: 2 to 3 g of plant sterols, taken about 30 minutes before a meal for the best effect.
- Best food sources: Peanuts.
Blood Vessels: Potassium
Potassium keeps your blood pressure in check. This is done by dilating blood vessels and increasing the amount of sodium you excrete in your urine. Furthermore, potassium reduces the need for blood pressure-lowering drugs and may protect against stroke-related death.
- Best daily dosage for men: 3,500 mg. It is best to get potassium through food, as large doses of supplements can build up in the body and actually cause heart problems. Thankfully, multivitamins generally contain around 2% of the recommended daily intake, which is safe.
- Best food sources: Bananas. Spinach and Almonds
Brain: Fish Oil And Folate
Elderly people who ate fish or seafood once a week had a significantly lower risk of being diagnosed with dementia. Also, a study shows that folate reduces the risk of Alzheimer’s by up to 55%.
- Best daily dosages for men: 1 g of omega-3s, from either natural sources or supplements. Folate: 400 micrograms (mcg).
- Best food sources: Fish, such as salmon, mackerel or sardines, and walnuts. Or take 1 tablespoon of flaxseed oil. The “heart-healthy” cooking oils – soy, canola, olive, and safflower – are also good sources of omega-3s. Folate is found in spinach and orange juice.
Immune System: Vitamin D
Vitamin D protects the immune system from all sorts of chronic diseases. It keeps your body’s cells from replicating out of control, which can cause cancer. And it helps the cells to repair themselves after injury.
- Best daily dosage for men: 400 to 1,000 IU
- Best food sources: Fish, especially salmon, sardines, eggs, and fortified milk.
Head: Vitamin B2 (Riboflavin)
Migraine sufferers can reduce the frequency and duration of attacks by supplementing with B2. As little as 25 mg might reduce the frequency of migraines. But be aware that taking B2 as supplements can change your urine to fluorescent yellow.
- Best daily dosage for men: 100 to 400 mg for headache relief; 1.3 mg for general health.
- Best food sources: Almonds, red meat, and milk.
Joints: Glucosamine And Chondroitin
By taking these two supplements together, you can reduce pain from moderate to severe osteoarthritis. It can take up to 3 months to see improvement so you need to give it time. However, avoid glucosamine if you’re allergic to shellfish. If you are on a blood thinner, be careful about taking chondroitin, which also thins the blood.
- Best daily dosages for men: 500 mg each. Gradually increase the dosage up to a maximum of 1,500 mg glucosamine and 1,200 mg chondroitin sulfate.
- Best food sources: None
Niacin in high doses can lower LDL cholesterol by 15 to 20%. Also, cut triglycerides by 25 to 45%. And boost good HDL cholesterol by 20 to 35%. Still, talk to your doctor before taking niacin to lower cholesterol. If your doctor approves supplementation, avoid “slow-release” products. The reason is that allowing niacin to linger in the body can be toxic to the liver. Likewise, ensure the main ingredient is niacin and not nicotinamide, which is of no use.
- Best daily dosage for men: 16 to 20 mg for general health
- Best food sources: Chicken breast, fish, and nuts
Penis: Korean Red Ginseng And Maca
Korean red ginseng improves your ability to have an erection. On the other hand, Peruvian Maca increases sexual desire without affecting testosterone levels. The assumption is that Maca affects the part of the brain that controls desire.
- Best daily dosages for men: 300 mg of ginseng (to start) for erectile problems; 500 mg of Maca (to start) for libido problems.
- Best food sources: None.
As you grow older, testosterone production slows. This can cause your bones to lose calcium. An estimated 2 million men suffer from osteoporosis. While another 12 million are at risk because they get less than the recommended 1,000 mg of calcium daily. Brittle bones may lead to hip fractures, one of the most common and most debilitating health problems facing men over 60.
- Best daily dosages for men: 1,000 mg up to age 50. And 1,200 mg daily for 50-plus. Take vitamin D supplements with food to reduce the risk of kidney stones.
- Best food sources: Dairy products including milk, and cheese. Broccoli is also good.
Lungs: Vitamin A
Vitamin A helps to keep intact the cells that coat your body’s surfaces and line your nose, throat, and lungs. As such, there is no room for invading microorganisms to penetrate. But do not take vitamin A if you are a smoker. It will increase your risk of lung cancer.
- Best daily dosage for men: 5,000 IU, preferably as beta-carotene. It is easy to reach toxic levels with supplementation. Therefore keep your dose at the daily value.
- Best food sources: Carrots, spinach, and mango.
Selenium works by hunting for cancer-causing free radicals. And destroy them before they damage the prostate gland. In the same way, selenium can increase the risk of prostate cancer in some men. So get your doctor’s opinion on whether this supplement is right for you.
- Best daily dosage for men: 70 to 100 mcg
- Best food sources: Whole wheat bread, clams, mussels, and sunflower seeds.
Try to buy yourself some inexpensive insurance with these 11 best dietary supplements for men. Start with a good multivitamin specifically for men over 50. One multivitamin a day, at 100% of the daily value, can reduce your risk of heart disease. As well as offer a protective effect against other chronic illnesses. It is important to know vitamin labels and optimum doses. Thereafter, fill in the gaps by taking separate nutrients supplements for your individual needs. Most important of all, carry your doctor along.
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