Nutritional requirements are always unique for men and women. What are the best supplements for men? When we talk about these products, it is important to focus on those that enhance a man’s athletic performance or fitness. It is important to understand that all these components are important and necessary for everyone who leads an active lifestyle – playing sports, traveling. It is also important to maintain the water balance and sleep mode. Along with proper nutrition that will allow you to recover and improve their health.
No pill will be able to substitute for the advantage of healthy lifestyle and diet. However, nutrient density in our foods and the surrounding stressors such as pollution make it very important for us to make sure that we are meeting our daily nutritional requirements, storing essential antioxidants and other nutrients in our body.
The best and easiest method to do this step is to take a daily dose of high-quality multivitamin-multimineral supplements. They contain essential vitamins, minerals, and other essential nutrients. All the beneficial nutrients are packed in a single and convenient pill as a multi supplement to prevent nutritional deficiency and attain higher consumption of chosen nutrients to offer health benefits to our body.
But beware of the quality of these multi-products. Some low-quality and cheap multis are available in the market that does not meet the label claims, or may not be present in the required amount. Multis work as one of the best workout supplements too.
So, how will you know if the multi that you have chosen is good or not? Following is the list of ingredients that should be present in a good quality multi, and also you can find the optimum amount of the ingredient that is required:
- Chromium – 120 to 200 mcg
- Molybdenum – 75 mcg
- Manganese – 2 to 5 mg
- Copper – 1 to 3 mg
- Selenium – 100 to 200 mcg
- Iodine – 150 mcg
- Zinc – 15 to 25 mg
- Magnesium – 250 to 400 mg
- Calcium – 800 to 1,000 mg
- Vitamin E (as mixed tocopherols) – 30 to 400 IU
- Vitamin D – 400 to 1,000 IU
- Vitamin C – 100 to 200 mg
- Biotin – 300 mcg
- Pantothenic acid – 10 mg
- Vitamin B12 – 50 mcg
- Folic acid – 400 mcg
- Vitamin B6 – 10 mg
- Niacin – 20 mg
- Riboflavin – 1.7 mg
- Thiamine – 1.5 mg
- Vitamin A – 5,000 IU (international units)
2. Vitamin C
Vitamin C as well comes under one of the best supplements for men. It offers wide variety of benefits. Still, its value is usually overseen with the arrival of latest body building supplements for men available in the market. It stands toe-to-toe with any latest supplement. Also, Vitamin C is a major antioxidant and is important for healthy connective tissues. Irrespective of age, every man should keep his heart and health in fitness condition. The development of atherosclerosis is accelerated by oxidative stress, and you need antioxidants like Vitamin C in holding its progression.
Typically antioxidants hinder Low-Density Lipoprotein (LDL) oxidation and also keep WBC (white blood cells) from sticking to the inner lining of our blood vessels, as well as prevent dysfunction. Otherwise, it can lead to male sexual performance problems. Though 100-200 milligrams per day is sufficient to prevent heart disease, for preventing cold/flue the requirement ranges between 1,000 and 2,000 milligrams per day. Recommended dosage by most doctors is 500-1,000 mg/day for general maintenance.
Top Foods Highest in Vitamin C in 100 g
Peppers: 183.5mg, Guavas: 228.3mg, Kiwifruit (Green) 92.7mg, Broccoli 89.2mg, Strawberries 58.8mg, Citrus Fruits (Oranges) 53.2mg These products are desirable to include in the diet and regularly to eat. More information can be seen here.
3. Vitamin E
Other than Vitamin C, Vitamin E as well helps in protecting against heart disease – mainly by preventing oxidation of low-density lipoprotein (LDL) cholesterol. Many studies have been conducted on Vitamin E – some show that it prevents heart disease, but other show there is no benefit to the heart through this vitamin. This beneficial compound requires being taken along with other essential nutrients because a nutritional deficiency can affect our body’s ability to use vitamin E ideally.
It offers a variety of health benefits other than preventing heart disease – additionally, it can help in preventing Parkinson’s disease, boosting immunity against cold and flu especially old people, and fighting allergies. Natural forms of vitamin E are very active, and should better be absorbed. Find out a product that can offer minimum 400 IU of vitamin E per day of mixed tocopherols as well as tocotrienols.
Top Foods Highest in Vitamin E
Almonds. 1 oz: 7.3 mg (27% DV), Spinach. 1 bunch: 6.9 mg (26% DV), Sweet Potato. 1 Tbsp: 4.2 mg (15% DV), Avocado. 1 whole: 2.7 mg (10% DV), Wheat germ. 1 ounce: 4.5 mg (17% DV), Sunflower seeds. 2 Tbsp: 4.2 mg (15% DV), Palm Oil. 1 Tbsp: 2.2 mg (11% DV)
4. Vitamin D
You are likely to experience vitamin D deficiency when you do not get out in direct sunlight – typically at least for 20 minutes especially between 10 am and 2 pm where sun rays are very strong. Lack of this Vitamin can lead to overweight or obesity problems, increase your muscle mass, and lead to many other diseases too. According to studies, men who have sufficient amount of vitamin D have greater testosterone levels and the higher percentage of lean mass, and to top it all, l their health is far better than those who do not have sufficient vitamin D.
This vitamin is contained in: Cod Liver Oil, Mushrooms (Portabello Exposed to Sunlight), Oily Fish (Trout, cooked), Fish Roe (Eggs, Caviar), Fortified Cereals (Whole Grain Total), Tofu (Firm, Lite), Pork, Eggs
Zinc is a common mineral found in every tissue of a human body, hence it is very vital. Zinc is a powerful antioxidant which can help in preventing cancer. It also helps in maintaining ideal hormone levels in our body – which is important for fat burning and muscle development. This mineral plays an important role in protein synthesis and sufficient levels of zinc allow more vigorous release of the 3 most crucial anabolic hormones – growth hormone, insulin-like growth factor-1 (IGF-1), and testosterone. If you do not have sufficient levels of these 3 hormones, you will miss out strength and muscle development that you can achieve through your gym workouts. Zinc is said to be one of the best workout supplements for men.
High Zinc Foods: Grass-fed Beef 3 oz: 4.9 mg (33% DV), Kefir or Yogurt 1 cup: 2.2 mg (15% DV), Lamb 4 oz: 4.6 mg (30% DV), Chickpeas (Garbanzo beans) 1 cup: 6.86 mg (46% DV), Pumpkin seeds ¼ cup: 2.5 mg (17% DV), Cashews 1 oz: 1.6 mg (10% DV), Cocoa powder 1 Tbsp: 0.3 mg (2% DV), Chicken 3 oz: 2.25 mg (15% DV), Mushrooms 1 cup: 1.4 mg (9% DV), Spinach 1 cup: 1.4 mg (9% DV)
Your optimum athletic performance is always directly proportional to adequate levels of magnesium present in your body. Your body will be able to utilize energy and execute muscular contractions only when you have sufficient magnesium levels. Studies show that supplementing with regular magnesium enhances production of red blood cells, makes zinc more available to support muscle contractions and energy production and helps in removal of unwanted products generated through intense workouts, helping you recover quickly.
Magnesium Rich Foods: Spinach — 1 cup: 157 milligrams (40% DV), Chard — 1 cup: 154 milligrams (38% DV), Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV), Yogurt or Kefir — 1 cup: 50 milligrams (13% DV), Almonds — 1 ounce: 80 milligrams (20% DV), Black Beans — ½ cup: 60 milligrams (15% DV), Avocado — 1 medium: 58 milligrams (15% DV), Figs — ½ cup: 50 milligrams (13% DV), Dark Chocolate — 1 square: 95 milligrams (24% DV), Banana — 1 medium: 32 milligrams (8% DV)
7. Omega 3
Omega 3 fats are important fatty acids. Your body does not generate omega 3 fats; you should get them through food or supplements. They are found mostly in fish and also in the meat of animals that are fed on grass. These fatty acids are very important for efficient metabolic activities and they help you through your fat burning process. For good health, you require a balanced ratio of omega 3 to omega 6. However, today’s western diet is more available in the latter due to the high usage of vegetable oils especially in cooking, making omega 3 supplements important for fitness and weight loss.
Foods Highest in Omega 3: Flaxseed Oil (Cold Pressed), Fish Oil (Salmon), Chia Seeds, Walnuts & Walnut Oil (Walnuts), Fish Roe (Caviar), Cured & Canned Fish (Smoked Salmon), Oily Fish (Mackerel), Seafood (Oysters), Soybeans (Roasted), Spinach (Cooked, Boiled)
8. BCAAs – Branch-Chain Amino Acids
These are 3 types of essential amino acids – valine, isoleucine, and leucine – that are usually found in high protein foods. BCAAs help in preventing muscle breakdown as well as encourage muscle synthesis. So, it is of no use if you take them during intensive workout sessions. They encourage gaining muscle mass even after you have stopped taking these compounds. BCAAs help you also in maintaining mass gains when you take a break from training while reducing the fat accumulation. To consume BCAA’s is particularly important if You’re exercising to build muscle mass and your workouts intense
Best BCAA Food Sources: Chicken Breast, 95% lean beef, Canned Tuna, Wild Salmon, Flank Steak, Talapia, Egg, Roasted Peanuts
Creatine, a synthetic edition of the energy source, is generated naturally in your body. It is stored in the muscles that need to be released during high-intensity, short bursts of effort. Many studies have proven that creatine is helpful for the rapid development of lean muscle mass after workouts, helping you in a speedy recovery. You should start consuming creatine at a normal dose about 3 to 5 grams per day once after completing your workout. It works very well along with protein shakes for a double hit.
10. Green Tea
Many people are not aware of the fact that green tea actually works pretty well in burning fat. Studies proved that animals that are given green tea have extracted less weight and burned more fat than those who received a placebo. If it is good for animals, it is good for humans too. Though this study may cause doubts, you can take up to 8 glasses of green tea every day. Alternately, you can take a supplement as an easy option. You should take about 90 milligrams for 3 times a day, you will be burning fat in no time.
Green tea has been a part of the diet, particularly in Asia, for many centuries. It has proven to help in preventing cancer and improving heart health. Recent research support using green tea, as the extracts of Camellia Sinensis (from where green tea is extracted) have been proven to lower cholesterol levels and lowering blood pressure.
Though studies have not concluded, the evidence is very strong for green tea that it can reduce the risk of prostate, lung, breast, gastrointestinal cancers. Consuming green tea regularly can also help in enhancing the efficiency of influenza vaccine.
11. Coenzyme Q10
Coenzyme Q10 also called as ubiquinol or ubiquinone, is used by almost all our body cells, especially those cells that have higher energy requirements – to transform the consumed food into ATP (Adenosine Triphosphate), the energy that our body functioning is dependent on. The tissues that are dependent on energy such as brain and heart have particularly higher requirements for Coenzyme Q10.
Cholesterol-lowering statin drugs deplete CoQ10. If you are taking cholesterol-lowering statin drugs, you should take coenzyme Q10 too to avoid adverse effects of such drugs. However, benefits of CoQ10 offer more benefits than preventing adverse effects of the drugs. It also affects health and cellular energy across a variety of systems in our body. Following are some more benefits offered by CoQ10:
- Helps in high blood pressure
- Reduces the migraine frequency in chronic sufferers
- Improves symptoms of Parkinson’s disease, and slows down its progression
- It can also help in reducing death rates and reappearance of heart-related problems especially those who suffered a heart attack – particularly when taken along with selenium. The recommended dosage is 30 mg to 90 mg per day. However, you can take higher doses if you are suffering from specific health conditions. Make sure to talk to your doctor on dosage recommendations.
Also known as Rhodiola Rosea, Rhodiola is an adaptogenic herb. It has been in usage for many centuries in the making of traditional medication in Scandinavia, Russia, and many other nations. Adaptogens help you to cope with stress. Rhodiola is a very familiar tonic for improving attention span, enhancing memory, and decreasing fatigue. Rhodiola, also a popular antioxidant, stimulates your immune system and can help you in increasing sexual performance. The recommended dosage is 200 to 600 milligrams per day – the dosage should include minimum 3% rosavins and 1% Salidroside.
13. Asian Ginseng
Also known as Panax Ginseng, Asian Ginseng has been used in medicine making in China for more than two millennia. Though it has been used traditionally to improve physical and mental vitality in elders, Asian Ginseng offers many benefits to younger men too.
Also, Healthy college going people who have taken Asian Ginseng is proven to perform well on mental tasks; in addition, Ginseng improves blood sugar, metabolic functioning, and reduces mental fatigue. It can also help those who have been facing erectile dysfunction problems. Ginseng standardized to 5 – 9% ginsenosides can be taken from 200 mg to 500 mg per day.
Also, Lycopene is an efficient antioxidant from the family of yellow, red, and orange fat-soluble pigments known as carotenoids. Typified by beta-carotene, carotenoids are well-known for lending their orange color to carrots. Carotenoids are usually found in all the plant foods and are present in higher levels in the foods that have the brightest color.
Tomatoes are the best source of lycopene, but you can find it also in guava, watermelon, and pink grapefruit. Taking the higher quality of tomatoes of lycopene helps strongly in reducing the risk of cancer, especially prostate cancer. Though the recommended dosage of lycopene is not known, studies suggest taking at least 6.5 milligrams per day for optimal cancer prevention.
15. Saw Palmetto
Noncancerous benign enlargement of the prostate gland is one of the common complaints in the men passing the age of 50. The condition known as BPH (benign prostatic hyperplasia) increases urination frequency during nights and other annoying symptoms. However, it is treatable through natural therapies and also with drugs.
According to many clinical studies, taking saw palmetto daily has proven to help in improving the symptoms of BPH. It is one of the safest and best supplements for men.160 milligrams is the recommended dosage for early-stage BPH and can be taken twice a day. However, studies suggest that a single dosage of 320 milligrams per day as well is equally effective.