Best Vitamins and Supplements for Men
In an ideal world, we would be getting all of the essential vitamins and minerals that our body needs from the food we eat. However, surveys of the average diet plan of people around the world, show that most people don’t get the daily recommended doses of all the nutrients. This is where supplements come in handy.
According to a meta-analysis of studies done at the Oregon State University, 75% of the individuals are not consuming the daily recommended amount of fruit, and 80% are not eating a sufficient amount of vegetables. This indicates that 94% of people don't meet the daily recommended intake of vitamin D, 50% of the people don't get enough magnesium and 44% of them are not getting enough calcium from their diet. Such a deficiency of essential vitamins and minerals can lead to serious health consequences.
Fortunately, nowadays there are supplements available for just about every nutrient. You can analyze which nutrient is missing or is available in insufficient amounts, and then consume supplements accordingly to bridge the gap. Alternately, multivitamins contain a variety of nutrients that are essential for optimal health and development. It is worth noting here that it is not recommended to self-prescribe any medication or supplement without consulting a doctor.
Men and women have different dietary requirements, therefore the list of best supplements for them will also vary. Listed below are some of the best vitamins and supplements for men.
Calcium has many important functions in the body, but its main function is the maintenance of healthy bones and teeth. Maintaining optimal levels of calcium in the body is essential for maintaining bone health and muscle health.
Vitamin D, or the sunshine vitamin, is produced in our bodies after exposure to sunlight. However, despite the prevalence of sunlight in most parts of the world, a large majority of people are deficient in vitamin D. Vitamin D promotes the absorption of calcium in the body, which in turn contributes towards healthier bones and teeth.
Fiber is an essential nutrient for everyone, especially men. Fiber promotes digestive health and helps to manage normal cholesterol and blood glucose levels.
Magnesium holds a high rank in the list of best vitamins and supplements for men, as it is believed to help support a healty mood and improved quality of sleep. Moreover, it is also believed to be effective against digestive irregularities and contribute towards overall heart health.
Research suggests that around 70% of Americans are deficient in magnesium. Consuming the recommended daily dose of magnesium is especially important for men as it promotes the production of testosterone, which tends to decline with age. According to some experts, most men begin to experience a decrease in their testosterone levels around the age of 30. Loss of testosterone is often accompanied by loss of muscle mass, decreased stamina, and lower energy levels. Research reveals that maintaining healthy levels of magnesium in the body helps encourage testosterone levels in men.
Coenzyme Q10, or CoQ10, is a powerful substance produced by our body to ensure the proper functioning of our cells and to eliminate free radicals and the adverse effects of oxidation. The levels of CoQ10 in the body decline as we age. A 2018 meta-analysis of studies revealed that CoQ10 supplementation might be beneficial in promoting heart health and ensuring it continues to function properly.
Probiotics are the good bacteria found in fermented foods such as yogurt and sauerkraut. At a glance, they are key in maintaining a healthy microbiome and immune function. For men’s health, Some studies suggest that probiotics can provide additional support for prostate and urinary tract health.
A relatively new addition to the ‘biotic’ mix are postbiotics. And much like prebiotics and probiotics, postbiotics also offer several health benefits if consumed regularly.
Probiotics are the "good" bacteria that are associated with improved gut health and support a healthy immune system. They are found in fermented foods such as yogurt and supplements. Prebiotics are the non-digestible fibers found in foods like chicory, garlic, and onions that feed those good bacteria in our digestive tract, helping them to function. The by-products left from this process between prebiotics and probiotics are what we call postbiotics.
Postbiotics are essential for the healthy functioning of the body since they help combat the adverse effects of various bodily functions such as oxidation. Research suggests that some probiotic bacteria such as Lactobacillus casei DG (LC-DG), generate beneficial postbiotic byproducts that can help provide immune support and promote a healthy inflammatory response throughout the body.