The Best Supplements for Men You Can’t Live Without!
Taking the best supplements for men is the key to achieving a healthy life free from fatigue and chronic diseases. Some dietary supplements even enhance weight and fat loss in men. Use the supplement list below to determine which of the best supplements for men are a good fit for you!
#1 Whey Protein
Whey protein helps you build or maintain lean muscle mass, which keeps your metabolism high for weight and fat loss. Studies show that whey protein supplements are associated with lower body weights, less body fat, and increases in lean body mass – especially when combined with resistance training exercises.
A 2018 study published in the journal Nutrients, found that ingesting 25-30 grams of quality protein at each meal enhances muscle building when combined with regular strength training. Many whey protein powders contain about 25 grams of protein per scoop. Simply combine milk or water with protein powder and blend with ice, fruit, or almond butter. If weight loss is your goal, aim to consume about 1 gram of protein for each pound of your ideal body weight daily.
Zinc is an essential mineral your body requires to function as it’s supposed to. This nutrient is crucial for a strong immune system and optimal reproductive health. Getting adequate zinc enhances your body’s testosterone production. You might be getting plenty of zinc in your diet if you eat beef, pork, chicken, seafood, zinc-fortified breakfast cereals, baked beans, yoghurt, nuts, and seeds.
But to make sure you’re getting the zinc necessary to optimize reproductive and overall health and maximize your body’s ability to produce testosterone, take a zinc supplement or a multivitamin supplement containing zinc. The minimum zinc requirement for men, or the recommended dietary allowance (RDA), is 11 milligrams per day.
Creatine is naturally present in your body, primarily in your muscles and brain. You can get creatine in your diet by eating red meat and seafood, and your body makes creatine and converts it to energy. Supplementing with creatine may enhance exercise performance during short energy bursts, such as sprinting and weightlifting.
Studies show that taking 3-10 grams of creatine daily appears to maintain optimal creatine stores and maximize sports performance.
Fibre boosts satiety for healthy weight management and to maximize digestive and heart health. Many people in the UK don’t consume as much fibre as they should, as fibre recommendations are 30 grams daily for adults. Fibre is found in fruits, vegetables, other legumes, whole grains, nuts, and seeds. But taking fibre supplements helps ensure you meet daily fibre needs on a regular basis. Studies show that fibre supplementation helps reduce body weight and body fat.
Probiotics supplements enhance digestive health, reduce diarrhoea, and offer numerous other health and wellness benefits. Examples include relief of depression, stress, and anxiety. Probiotics help keep your heart healthy, give your immune system a boost, and may aid in healthy weight management.
Opt for probiotics supplements that are third-party tested for quality and purity, to maximize your physical and mental health. Probiotics are also present in yoghurt, kefir, tempeh, sauerkraut, kimchi, kombucha, and miso.
#6 Fish Oil
Unless you’re eating fatty fish (such as salmon) regularly, you might not be getting enough omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), in your diet. These and other omega-3s enhance cognitive function, reduce your risk of heart disease, fight inflammation, and may help improve mental health disorders like depression and anxiety.
To get in your daily dose of omega-3 fatty acids, choose supplements containing at least 500 milligrams of DHA plus EPA each day.
With age comes increases in your risk of low bone density and osteoporosis. To maintain strong teeth, bones, and muscles, take a calcium supplement or make sure your multivitamin supplement has calcium in it. RDAs for calcium in men are 1,000-1,200 milligrams per day to optimize health. Calcium-rich foods include milk, yoghurt, cottage cheese, many protein powders, plant milk, calcium-fortified cereals, leafy greens, and tofu.
#8 Vitamin D
Many people in the UK aren’t getting as much vitamin D as they should, as 1 in 5 people have low vitamin D levels. Vitamin D deficiency is associated with weak bones or bone loss, depression, fatigue, poor immunity, hair loss, and muscle pain.
Your body can produce vitamin D from sunlight, but many people aren’t outside enough, especially in the winter, to obtain sufficient vitamin D from sunlight alone. Vitamin D-rich foods include milk, yoghurt, fish, eggs, and vitamin D-fortified breakfast cereals. Your multivitamin supplement probably contains vitamin D but if your levels are low you may require additional vitamin D supplementation. RDAs for vitamin D in men are 15-20 micrograms per day.
L-citrulline, an amino acid, helps enhance nitric oxide production within your body. Studies show that supplementing with L-citrulline can improve muscle blood flow during exercise and lowers blood pressure in men. L-citrulline is also associated with increases in muscle mass and improved strength and exercise performance in adult men.
Magnesium is an essential mineral you might not be getting enough of from foods alone, but it’s necessary for your body to function as it’s supposed to. Magnesium is used for muscle building, blood glucose control, muscle and nerve function, healthy bones, blood pressure regulation, and energy production.
Eating a traditional Western diet rich in processed foods puts you at risk of magnesium deficiency. Look for multivitamin supplements containing magnesium or take a magnesium supplement to meet your body’s demands for it. Men require 400-420 milligrams of magnesium daily. Foods rich in magnesium include nuts, nut butter, greens, legumes, soymilk, yoghurt, avocados, and fortified breakfast cereals.
#11 Powdered Greens
Many people in the UK don’t get in their daily dose of vegetables, which is ideally at least three servings of vegetables daily. Aim to fill half of each plate with veggies to achieve healthy weight management and reduce chronic disease risks. Powdered greens supplements help you conveniently meet daily vegetable requirements. Simply add the greens (or red/orange powdered vegetables) to protein or fruit smoothies to drastically increase the vitamin and mineral content of your diet.
Coenzyme Q10, or CoQ10, is an antioxidant your body produces naturally. It often decreases with age, however, and is usually present in lower amounts if you have heart disease. CoQ10 is found in whole grains, fish, and meat, but the amount in these foods might not be enough to maintain optimal CoQ10 levels within your body. CoQ10 supplements help improve Parkinson’s disease, heart problems, migraines, and exercise performance. Ask your doctor if CoQ10 supplements are right for you.
#13 Green Tea Extract
Green tea is loaded with disease-fighting antioxidants and may aid in weight control. Studies show that green tea extract supplements are associated with weight loss and may help boost your calorie expenditure throughout the day.
Drinking green tea appears to aid in weight loss too. Studies show that drinking at least 3 cups of coffee or tea is associated with a smaller waist circumference, lower body mass index (BMI), lower blood pressure, reduced triglycerides, and higher HDL cholesterol, which is the healthy cholesterol in your body.
Many people throughout the world may not be getting enough chromium in their diets. Men should aim for at least 35 micrograms of chromium daily, and not all multivitamin supplements contain this essential mineral.
Chromium deficiency might contribute to certain chronic diseases, such as heart disease, heart attacks, and diabetes. Chromium helps control blood sugar by optimizing the way insulin functions within your body. This mineral is present in small amounts in whole grains, broccoli, other green veggies, fruits, beef, and turkey.
If you have trouble sleeping at night, consider taking melatonin supplements to enhance sleep quality naturally. Studies show that this supplement helps you get a better night’s sleep without taking sleeping medications that can be addictive.
Getting enough sleep (at least 7-9 hours each night) boosts your energy for better workouts and helps control appetite hormones to maximize weight loss or healthy weight management. Take about 1-3 milligrams of melatonin two hours before you head to bed, but ask your doctor which dosage best matches your individualized needs.
Which of the Best Supplements for Men are Right for Me?
Always check in with your doctor before choosing dietary supplements, especially if you take any medications. Your provider orders blood tests to determine if you’re deficient in any nutrients and customizes your treatment plan. Some of the best supplements for men are useful for achieving a healthy weight and preventing health problems rather than treating them.
In addition to taking dietary supplements, try the FREE Fitter Healthier Dad 4 sTEP fat loss program designed for men over 40. It’s useful if you’re overweight or simply want to achieve a healthier, longer life! When you sign up for the program, you’ll receive fat-burning workouts that don’t require gym memberships, fat-burning meal plans, and the support needed to stay on track with your fitness goals long term. Give the Fitter Healthier Dad plan a try today!