Daily Vitamins for Men to Consider
The typical American diet leaves much room for improvement. Research suggests that our food intake is lacking in a number of key vitamins and minerals. Many people take supplements to make up for what is lacking in their diet but also hoping to receive an extra boost to health or as a preventive measure to ward off illness.
It is also important to weigh the potential risks to the benefits when deciding what supplements to take. For example, Vitamin E and Fish oil are excellent for their antioxidant properties and Omega3 Fatty Acids, however, it is thought that they may contribute to prostate cancer. Though this finding is debatable, it is an important consideration for men.
Here are 5 supplements every man should be taking.
Vitamin B12 or cobalamin is one of the 8 B vitamins. Every B vitamin helps the body convert carbohydrates into glucose. This is the process that the human body uses to produce energy. Since B vitamins are water-soluble they are not stored in the body.
Vitamin B12 Can be used to treat the following in Men:
Studies have shown that B vitamins, especially B12 lower the levels of homocysteine in the blood. Patients with higher levels of that particular amino acid have 2.5 times greater risk of coronary artery disease. It is well known that men are at a greater risk than women for heart disease and myocardial infarction.
Studies suggest that vitamin B12 supplements may improve sperm count and motility.
*B-12 is naturally occurring in beef liver, red meat, sardines, salmon, mackerel, milk, swiss cheese, and yogurt.
Probiotics are helpful microorganisms that are sometimes added to food -commonly yogurt, or taken as a supplement.
Here are a few of the lesser known health benefits.
Surprisingly, the gut is the first line of defense against illnesses like the common cold and the flu.
These tiny bacteria are helpful in regulating the gastrointestinal system. They can be beneficial for both chronic constipation and diarrhea. Regularity is important in preventing colon cancer, a disease which affects men in numbers much higher than women.
Probiotics can be found in yogurt, sauerkraut, kefir, dark chocolate and miso.
Researchers at Medical University of Graz found a correlation between increased testosterone levels and Vitamin D supplements taken in participants during a year-long study.
Research from Harvard discovered a direct link between abnormally low vitamin D levels and poor cardiovascular health and risk factors.
Foods rich in Vitamin D include mackerel, shiitake mushrooms, salmon, herring, tuna, and eggs.
Not a food item but sunlight is one of the best ways to naturally increase your vitamin D. The cause is a chemical reaction to light that stimulates your body to produce vitamin D.
This mineral is stored in the body, so you must be cautious not to take more than is recommended but the benefits are impressive.
Zinc is very important for men for the following reasons:
- It inhibits Aromatase, an enzyme that converts testosterone into estrogen. This can be a cause of many of the symptoms associated with Low-T.
- It aids in Male Reproductive Health. Researchers found increased sperm count and quality in participants who regularly took Zinc supplements.
- It improves skin tone and clarity.
Some foods that are rich in Zinc include pumpkin seeds, sunflower seeds, sesame seeds, dark chocolate, garlic and oddly enough watermelon seeds.
The New England Journal of Medicine has published studies concluding that glucosamine combined with chondroitin sulfate can provide an important component in the structure of cartilage.
According to the study, it benefitted men because men are more prone to joint damage over time. Glucosamine Chondroitin helped in the following ways:
- Helped protect the joint’s resistance to compression,
- Was effective in improving moderate-to-severe pain, related to osteoarthritis.
- Played a role in rebuilding the cartilage of joints damaged by injury and age-related degeneration.
Glucosamine does occur naturally in foods, such as lobster and crab, though not in quantities sufficient to help.
It is important to remember that your diet should be the first and main source of your nutrients. However, it is a great idea to fill in the gaps. That is why they are called supplements after all.