vitamins men need

5 Vitamins Men Need Daily

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.

1.B12

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:

Heart Disease
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.

Male Infertility
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.

2. Probiotics

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.

Immunity
Surprisingly, the gut is the first line of defense against illnesses like the common cold and the flu.

GI Health
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.

3.Vitamin D

Testosterone Boost
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.

Heart Protection
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.

4.Zinc

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.

5.Glucosamine

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.

vitamins women need

5 Vitamins Women Need Daily

Vitamins Women Need to Get Every Day

Vitamins can be obtained by making smart food choices. It is estimated that only 7% of women take a balanced diet and rarely skips meals. The other 93% skip meals and consume unhealthy food like ice cream for dinner. This implies that most women need vitamin supplements to protect them from diseases and fill the missing essentials in their diet. However, food sources are the best since most multivitamins are unregulated, and most companies exaggerate their effectiveness. Vitamins are vital for your overall health. Vitamins are essential for growth, development, and normal cell functioning.

1. Vitamin C

It is also referred to as ascorbic acid. This vitamin is responsible for healing wounds and helping the body manufacture red blood cells. In addition, it increases levels of noradrenaline, which is a brain chemical that makes a person more alert and amplifies concentration. When a person is stressed or growing older, the levels of vitamin C decreases. Vitamin C boosts immunity and prevents eye illnesses, prenatal problems, and heart diseases.

Sources
Some of the food sources are tomatoes, strawberries, oranges, broccoli, kiwi, potatoes, grapefruit, and peppers.

2. Vitamin E

It is also referred to as tocopherol. It contains related compounds known as tocotrienols. This vitamin keeps the cells healthy and slows down aging. Too much of it is harmful as it raises the risks of bleeding.
Sources
Vitamin E is obtained from margarine, wheat germ, safflower oil, cod-liver oil, corn oil, peanut butter, hazelnuts, and sunflower seeds.

3. B Vitamins

There are several B vitamins. Nevertheless, three are very important. They include vitamin B9 (folic acid), B6, and B12.

Vitamin B6

It is also referred to as pyridoxine. It helps in converting food into energy, metabolism. It also helps the brain function well and reduces the risks of memory loss. Vitamin B6 lowers the risks of morning sickness, depression, and heart diseases. However, taking too much of it at once could be toxic. Therefore, it is advisable to take foods rich in this vitamin rather than taking supplements.

Sources

This vitamin can be obtained from fish, bananas, cereal, oatmeal, potatoes, avocadoes, beans, meats, poultry, nuts, and chickpeas.

Vitamin B12

It helps in metabolism and helping the body make red blood cells. It also plays a key role in strengthening the nervous system and immunity and boosting energy.

Sources

You can get this vitamin from eggs, meat, yogurt, cheese, fish, and milk. Women with anemia and vegetarians should take supplements to ensure they get enough of vitamin B12.

Vitamin B9 (folic acid)

It helps the body to build a healthy spinal cord and brain. Additionally, it makes the DNA and RNA and prevents alterations in DNA that could lead to cancer. It is required by the body to prevent anemia and to make normal red blood cells. This vitamin is particularly essential for pregnant women as it prevents some birth defects such as spina bifida.

Sources

Foods rich in folic acid include asparagus, melons, fortified grains, chickpeas, kidney beans, liver, spinach and leafy vegetables, citrus fruits, strawberries, legumes, black beans, and eggs.

4. Vitamin D

Even though it is called a vitamin, it functions as a hormone. Vitamin D helps the body transport calcium and phosphorus, which are minerals responsible for keeping bones strong. When you have insufficient vitamin D, the body takes calcium and phosphorus from the bones. Over time, the bones become weak, and this will lead to conditions such as osteoporosis, which increases the risks of getting fractures. Vitamin D reduces the risks to diseases such as cancer, cardiovascular diseases, and depression.

Sources

You can get vitamin D from eggs, liver, and fish, especially salmon, sardines, and mackerel. Most middle-aged and older women might get the vitamin from fortified foods and supplements. Older women who have been through menopause are advised to take supplements with vitamin D.

5. Vitamin K

This vitamin plays an important role by enhancing blood clotting. It also keeps the bones strong.

Sources
It can be obtained from soybean oil, alfalfa, fish oil, beef, cauliflower, green leafy vegetables, broccoli, and cooked spinach.

Most diet experts say that food sources are better than supplements. Nevertheless, you should consult your doctor and find out which is best for you. Follow the doctor’s directions to ensure you do not take too much or too little than you should.

References
http://www.webmd.com/women/guide/essential-vitamins-for-women-at-every-age
http://www.healthline.com/health/vitamins-for-women#Overview1
http://www.prevention.com/mind-body/natural-remedies/vitamins-women-best-multivitamins

weight gainer vs whey protein

Difference Between a Weight Gainer and Whey Protein Shakes

Things To Watch Out For In All Protein Shakes

Adding a protein shake to your workout routine can give you an energy bump to keep rolling into the rest of your day and reduce post-workout aches and pains. However, if your exercise program is targeted toward weight loss, stick with the lighter whey protein shake.

Whey protein shakes contain milk, a common allergen. Additionally, if you buy pre-mixed shakes, check labels for any peanut derivatives or bananas, also common allergens. Some allergic responses can be life-threatening, so monitor ingredients carefully. Additionally, no supplement or shake is a good substitute for staying hydrated. Water is best during the workout, so you can enjoy your protein shake after.

Adding a Whey Protein Shake To Your Diet

While protein shakes used to only be for body builders, many brands are marketing to anyone hoping to reduce their caloric intake, increase satiety after workouts, and build some lean muscle mass. Whey protein shakes are often enriched with additional vitamins and minerals, offering a bigger nutritional boost than just protein.

Increasing protein intake while lowering caloric intake is easy with the right whey protein powder. Most of these powders provide about 100 calories per scoop, but will fill you up post workout and keep your energy high. Adding either water or non-fat almond milk will keep your drink under 150 calories. Many flavors of whey protein are now available, include vanilla, chocolate, mango, and various berries. In short, adding a whey protein shake to your daily routine can make it easier to reach your weight loss goals and help your hard-working body build muscle. Without activity, protein shakes alone won’t build muscle.

If you want more bulk in your shake, consider one of the creative and delicious protein shakes featured on BodyBuilding.com. These shakes are made with low- or no-fat dairy products, non-fat milk, fresh fruit and protein powder. While some of the ingredients may bump up the calorie count, you’ll still enjoy a filling post-workout drink loaded with nutrients and sized to get your day off to a great start.

Adding A Weight Gainer Shake To Your Routine

The point of a weight gainer shake is to provide you with a heavy dose of nutrients and calories following a hard workout. Weight gainers contain significantly more protein than whey shakes; in fact, three times as much. But where weight gainers really pack a punch is in caloric content, fat and carbs. While much of the United States is working to lose weight (or at least thinking about it) weight gainer shakes can be a healthy way to add calories if you struggle to put on weight.

Whey protein powder is a common ingredient in many weight gainer shakes, and is often featured in homemade high calorie protein shakes. Whole milk, peanut butter and heavy cream also add to this calorie dense concoction.

Professionally Made Weight Gainer Shakes offer dedicated fitness fans, intent on putting on some pounds, the chance to add clean calories to their diets instead of an excess of sugar or heavy saturated fats.

Health Concerns Around Weight Gainer Shakes

Weight gainer shakes are loaded with calories. If you’re not working hard to burn through those calories while building muscle, you will collect fat. This is hard on the circulatory system and may cause high blood pressure, putting your brain at risk.

If you’re working to build muscle, you will need more calories. The standard necessary caloric intake to promote weight gain while working out runs from 2,200 to 3,200 calories per day. As possible, try to add extra calories over the course of your day for healthy weight gain.

Additional concern around weight gainers is creatine. While small doses are not unsafe, a high dose habit of creatine can be very hard on your kidneys. If you’re already taking ibuprofen to help with pain, monitor the labels of your weight gainer shakes and avoid high doses of creatine.

Protein shakes are here to stay. With so many people working hard to build healthier, stronger bodies so they can enjoy a bright future, developing a protein shake habit is a great way to add an easy to consume nutrient boost to your day.