If you’ve caught yourself thinking “which supplements are for me?” or wondering “what are the best supplements for men?” don’t worry, you are not alone.
The male body is unique and requires specific nutritional needs (among other things) to function properly. And while we are firm believers in gaining nutrients and maintaining your health from proper nutrition and healthy lifestyle choices, supplements are still a necessity.
Most of the focus on supplements today tends to be on those that enhance athletic or sexual performance, but you need to be sure that you are taking care of our overall health as well or else the other two would be meaningless.
That being said, knowing the right supplements is highly important. The right supplements can make or break you.
Supplements can help you increase your lifespan, keep your heart healthy, boost your mood, sharpen your immune system and brain power, strengthen your performance in daily life activities, and even improve your sex life.
But, taking the wrong ones, however, can be pretty worthless and potentially even harmful.
And we all know that the supplement aisle can be overwhelming to say the least. It’s easy to get caught up and confused after reading 6+ bottles. So, with millions of supplements out there, we decided to do you guys a solid and shorten the list by narrowing down only the essentials.
Look no further…
Here’s what you need:
The Best Supplements for Men
#1 A quality multivitamin/mineral
This one is a no-brainer when it comes to which supplements you should be taking daily. This will give you your proper daily dosage of the essentials such as vitamin A, B, C, D, E, magnesium, calcium, etc.
Regardless of your age or athletic ability, every man needs to be taking a good multivitamin. It doesn’t have to be anything fancy or require dropping a ton of dough on, just make sure it is of high quality. Look for something made in the USA.
It’s easy to get into the habit of eating the same foods all the time, especially if you meal prep. And when you do this, there’s a chance your body can hit a wall and become deficient which could negatively impact your health.
In fact, according to recent research in the Journal of Nutrition, People who eat the same foods over and over again tend to be less healthy than those who strive for a variety of foods.
Don’t worry though, we are not saying to stop meal prepping, simply just try adding more variety to your diet!
And the odds of major vitamin deficiency are relatively low for people with a good diet, but given that multivitamins aren’t too pricey and they are effective, adding one to your diet isn’t a bad idea.
#2 Coenzyme Q 10
AKA ubiquinone or ubiquinol, coenzyme Q10 (CoQ10) is used by nearly all cells in the body, mainly those with high energy requirements, to transform food into adenosine triphosphate (ATP), the energy on which the body runs and the older you get the quicker this process decreases.
The benefits of CoQ10 go far beyond mitigating adverse effects of drugs. CoQ10 affects cellular energy and health across a wide range of systems.
The benefits of CoQ10:
- Improves high blood pressure.
- Filled with antioxidants
- Combats signs of aging
- Can reduce the frequency of migraines and heart attacks. (especially if combined with selenium!)
- It may improve Parkinson’s and Huntington’s disease symptoms and slow the disease’s progression.
The average recommended daily dosage is between 30-100 mg depending on your current health condition. Ask your doc!
And be aware CoQ10 should not be combined with warfarin.
Boron is a vital trace mineral that benefits the normal growth and health of the body. It is cancer-fighting and essential for your prostate protection.
Men in the USA have some of the lowest boron intakes in the world!
Boron is great for bone health, it is antifungal, prevents blood clots, helps with arthritis and it boosts testosterone! This quality is one of the main reasons why male bodybuilders, weightlifters, and athletes choose to take it.
How much should you take?
3 milligrams (mg) a day.
#4 Acetyl-L-Carnitine (ALCAR)
This amino acid converts fats to energy and boosts antioxidant activity in the body and helps boost your brain function with its nootropic properties. Helps fight against Alzheimer’s, diabetes, infertility, and help with effects of alcoholism and depression.
The recommended dose is around 100mg a day.
#5 Fish Oil
Fish oil will deliver your source of healthy essential fats that fight heart disease and help improve cognitive function.
How much should you take?
For healthy guys, 1,000 mg a day. Those with heart problems may need 2,000 to 4,000 mg. But check with your doctor—too much can increase your risk of getting a cold.
Tip: A good one we can recommend is Omegabrite, it’s an especially pure brand that comes in 500-mg gelcaps. Take omega-3s with meals so you don’t burp up a nasty fish scent – if that fish scent bothers you, there are scent free options.
#6 Protein Powder
Protein powder isn’t just for those trying to put on some gains.
By adding a protein supplement to your diet, you can lose fat mass while retaining your muscle mass. Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
How much do you need?
Depends….Step on a scale and be honest. On average, a 180-pound guy who works out regularly needs about 80 grams of protein a day.
Now, if you’re trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein.
#7. Korean Red Panax Ginseng
This supplement is known to significantly help with erectile dysfunction. This herb may also protect your heart.
Daily recommended dose is 900 mg 3x a day.
A powerful cancer fighting mineral that helps increase the action of antioxidants in your body for overall health.
The recommended dose is 200mcg.
Probiotics are healthy bacteria that crowd out the disease-causing bad bacteria in your gut. For men, these friendly bacteria may help alleviate gastrointestinal problems such as diarrhea or irritable bowel syndrome (IBS).
Dose: 1 capsule (with at least 1 billion bacteria) a day.
An essential cartlidge building block. This will help keep your joints strong and reduce pain and inflammation.
Recommended dose is 1,500mg per day.
#11 Saw Palmetto
As we age, (especially as men pass the age of 50), one of the more common health risks is being diagnosed with BPH aka benign prostatic hyperplasia which causes frequent urination during the night.
Daily dosage is 320 mg per day.
Lycopene is a powerful antioxidant from the family of fat-soluble pigments called carotenoids. Carotenoids, typified by beta-carotene, are commonly knowing for giving carrots their bright orange hue.
The best food source of lycopene is tomatoes, but it is also present in watermelon, pink grapefruit, and guava.
Ok, so why should men take lycopene?
Because published research found that higher intake of tomatoes or higher blood levels of lycopene correlates with a reduced risk of cancer, especially prostate cancer.
Recommended dose is 15-20mg a day…and lots of tomatoes!
#13 Green Tea Extract
Green tea has been consumed for centuries for its benefits in promoting heart health and preventing cancer. Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to a study.
Daily dose: 890 mg/day green tea extract (containing 340 mg of EGCG).
This supplement sourced from pine bark, will help fight off free radicals and stop the degradation of nitric oxide. It is also one of several supplements is known for its ability to improve erectile dysfunction.
Pycnogenol, a patented water extract from the bark of specific type of pine tree in France will act as a Nitric Oxide booster, improve your memory, ease joint pain, improve muscle cramps, and improve your erection.
Dosage is 150mg per day.
#15 CLA aka Conjugated Linoleic Acid
Another not so fun part of aging, the older we get, the more difficult it is to keep off that unwanted fat.
CLA will help increase your ability to burn fat, as well as increase your ability to retain muscle mass, prevent against several types of cancers, such as colon and lung cancers. It is recommended at 3-7 grams per day.
#16 Psyllium Husk
For over 60+ years, psyllium husk has been the primary source of both soluble and insoluble fiber worldwide and has a long history of use in traditional and herbal medicines. Fiber is key in digestion and also in aiding your body in getting rid of harmful toxins.
So not only will it keep things moving properly inside, but it is know to help lower cholesterol.
Dose: 20 to 35g per day, divided and taken with at least 8oz water or pick up some natural fortified grains cereal.
The list isn’t a short one, but it beats the socks off the 1000’s in the store and dealing with the confusion of what to buy. All of these range in pricing, and you if do enough searching, you can find something that works with your budget on each one.
Even if you start with just a few from above, you are already on the right track!
You can’t put a price on health, right?
So, if you are ready to look, feel, and perform at your best. We’ve got you covered.