Best Healthy Supplements For Men

Best Healthy Supplements For Men

We would all get all of our essential nutritional requirements from our food in a perfect world, and we wouldn’t need the best healthy supplements for men.

However, the world is far from perfect, and if you think nutritional deficiencies are limited to third world countries, think again, because that is far from the truth.

In fact, according to a review published by Oregon State University, between 75 to 80 % of Americans do not meet the recommended daily fruits and vegetable intake.

An alarming rate, especially considering the average Joe leads a sedentary lifestyle combined with high-calorie but nutrient-poor diets.

We get it, busy lifestyles and hectic work schedules don’t leave much room for anything other than a big Mac, pizza, and beer.

And come on, who eats 2 cups of veggies and 1 ½ cup of fruit every day?

Luckily, with the right colored capsules, we can help fill in the gaps in our otherwise less than ideal diets.

So to take the guesswork out of choosing the best health supplements for men, here are our top picks.

Vitamin D

sources of vitamin d

Vitamin D deficiency is one of the major health problems in the US; according to a 2011 study, the rate of vitamin D deficiency was estimated to be 41.6% in adults and is on the rise.

This number has grown by 3.09 in obese adults and 2.00 in physically inactive adults according to this 2018 study.

Vitamin D is involved in a variety of body functions from helping maintain good bone density, to muscle strength, to preventing cancer, to controlling blood pressure and cholesterol.

This makes it one of the best vitamin supplements for men, and there are two main natural ways of getting it.

The first and the best way to get it is the old-fashioned way, getting some good ol’ sunshine and let the body produce it.

However, as work has shifted from the open skies of the farm to the confined office space, we rarely get enough one-on-one time with the sun – and sunscreen hasn’t helped either.

Luckily, we only need about 15-20 minutes of direct sunlight every day to get our vitamin D fix but then comes winter.

Which brings us to our second natural sources of vitamin D, foods such as fatty fish, liver, egg yolks fish oils, mushrooms and for those from the US, you get vitamin D fortified milk.

However, from the number of Vitamin D deficiencies, it’s clear we don’t get enough Vitamin D from our diets.

That’s where vitamin D supplements save the day as one of the best healthy supplements for men.

Vitamin B12

vitamin b12 complex

If you have been having trouble focusing, dealing with mood swings, feeling down, or find that you’re getting tired quickly then perhaps, you have a case of vitamin B12 deficiency.

Moreover, according to an article by the U.S Department of Agriculture, it’s quite possible that nearly two-fifths of the American population is dancing with vitamin B12 deficiency.

According to a Jean Mayer USDA nutrition and aging research center, nutritional epidemiologist, Katherine Tucker, a lot of people with vitamin B12 deficiency have yet to be diagnosed.

Luckily, taking vitamin B12 supplements have been shown to reduce your risk of developing a deficiency, making it one of the best healthy supplements on this list.

Vitamin B12 is a highly water-soluble compound that is found in several forms, but only two are involved in the human body, i.e., 5-deoxyadenosylcobalamin and methylcobalamin.

The name cobalamin refers to a category of compounds that contain cobalt and an active form of Vitamin B12.

Still with me?

Vitamin B12 is vital in the production of healthy red blood cells and the formation of your genetic material –DNA.

Vitamin B12 deficiency can lead to pernicious anemia – a type of anemia characterized by large but few red blood cells, trouble walking, maintaining balance, confusion and even the loss of the ability to sense vibrations.

What’s more, vitamin B12 is required by the body to synthesize myelin sheath – a protective coating around your brain cells.

So a deficiency in Vitamin B12 could expose your brain cells to damage and possibly increase your risk of developing dementia.

Fortunately, there are plenty of natural sources that are rich in vitamin B12 such as meat, eggs, milk, fish, poultry, and other dairy products. It’s also found in fortified cereals that are readily available for our vegan friend, which is one of the reasons why there are Vitamin B12 supplements.

Antioxidant trifecta (Vitamins A, C, and E)

carrots juice

Our next best healthy supplements for men are Vitamins A, C, and E, also known as antioxidant vitamins.

Vitamin A – a collective name for retinoids, is involved in a variety of body processes including immunity, cell signaling, cell growth and differentiation, reproduction, and vision.

It’s also involved in the growth and development of major organs in the body, such as the kidneys, lungs, and even the heart. You can find it in raw mangoes and carrots, beef liver, ice cream, spinach and a variety of other food sources.

With that said, Vitamin A is one of the best supplements for men over 40 because of its role in preventing or treating age-related macular degeneration. A major contributor to vision loss in seniors.

However, being a fat-soluble compound, when excessive amounts of vitamin A are taken, it’s stored predominantly in the liver where it can cause toxicity on accumulation. 

So it would be wise to stick to the recommended dosage amount.

Vitamin C, aka L-ascorbic acid, is another essential dietary requirement involved in the healing of wounds, the production of other antioxidants and even in minimizing the risk of developing certain cancers.

Additionally, its immunological and antioxidant properties make it useful in preventing or treating cancer, the common cold, heart diseases, cataracts, and even age-related macular degeneration.

Some of the best vitamin C sources are red and green bell peppers, oranges, spinach, tomatoes, potatoes, etc.

Vitamin C deficiencies can lead to scurvy; a condition characterized by fatigue, gum inflammation, joint pain, loss of teeth, etc.

And finally vitamin E, a fat-soluble compound known for its antioxidant properties and comes in 8 distinct forms.

Being an antioxidant, it protects the body’s cells from free radicals which are known to contribute to the development of cancer and heart disease. 

It’s also involved in a variety of metabolic processes from the regulation of DNA to cell communication making it one of the best health supplements for men.

Some of the food sources rich in vitamin E include vegetable oils, seeds, fortified cereals, green leafy vegetables, and nuts.

Magnesium

Bottle of magnesium pills

The next supplement on our list, Magnesium, may be one of the most electrolyte minerals in the body and is involved in hundreds of processes in the body.

It’s involved in the transportation and of calcium, potassium, and sodium, thereby maintaining the healthy functioning of your neurons and muscles.

Magnesium is also involved in the production of energy, the regulation of blood pressure, and in the growth and development of bones.

Some of the magnesium-rich foods include seeds, nuts, beans, cruciferous, sea, and green leafy vegetables.

Low magnesium levels or deficiencies are usually as a result of low magnesium levels in food sources, endurance training, or gut problems.

However, the rate of magnesium absorption and storage in the body has been shown to decrease with age, while the rate of excretion increases.

Which makes magnesium is one of the best supplements for men over 50 to help compensate for the reduction in intestinal absorption, bone storage, and increased urinary excretion of magnesium.

Meeting the dietary intake requirement for magnesium helps keep conditions hypertension, heart disease, and muscle spasms at bay, making it one of the best healthy supplements for men out there.

Calcium

calcium

The last best healthy supplement for men is calcium.

According to Angel Planells, a Seattle based dietitian, there’s no reason anyone should suffer from calcium deficiency considering its found in most dairy products such as yogurt and milk.

Apart from strengthening your teeth and bones, calcium also plays a crucial role in preventing bone conditions such as osteoporosis.

Osteoporosis is a bone condition characterized by weak bones that are highly susceptible to injury, especially fractures.

Moreover, according to the National Osteoporosis Foundation, 1 out of every four men over the age of 50 will break at least one of their bones as a result of osteoporosis.

Furthermore, it’s been shown that the rate of bone mass loss in men and women is the same by the time men reach the age of 65.

Men over the age of 50 are recommended to take between 1000-1200mg of calcium each day.

You should talk to your GP if you suspect you’re not getting enough calcium in your diet and ask for their advice about supplementing your diet with calcium supplements.

While the best healthy supplements for men do a great job of keeping preventable conditions such as cancer at bay, they are by no means substitutes for real food.

Supplements should only help fill in the nutritional gaps missing in your diet and don’t forget to talk to your GP before taking any supplements.