While nothing replaces a healthy diet, regular exercise, and a good night’s sleep, you may be looking at supplementation to help you perform at your best. With so many men’s health supplements available on the market, getting started can be overwhelming.
In this article, I want to focus on natural herbal, vitamin, and mineral supplements that address common concerns that men have. When possible, I will discuss the traditional and scientific evidence for the efficacy of certain natural supplements and/or ingredients.
I want to focus on supplements that support men’s cardiovascular support, prostate support, and sexual health support. Many of the supplements I have chosen are multi-faceted. That will allow you to personalize your supplementation without overdoing it or “breaking the bank.”
Good Supplements for Men’s Health
It is certainly possible to get all your nutritional needs met with a well-thought-out diet. However, due to changes in agriculture and busy lifestyles, it has become increasingly more difficult to get everything you need at mealtime. That is why I am a firm believer in the value of a good men’s multivitamin supplement. A good multivitamin is one of the best men’s health supplements.
Vitamin D is an important men’s health supplement. In addition to helping support strong bones and teeth, vitamin D may support immune functioning and a healthy weight. Recently, the United States Department of Agriculture (USDA) found that men of every age group are not getting enough to meet their nutritional needs. In general, they have suggested that many men may need to increase their greens and vegetable consumption by more than 300 percent. Fruit consumption should be increased by 150 percent (10).
Vitamin D deficiencies can be associated with muscle weakness and bone fragility. Some men might experience low energy levels, brain fog and low testosterone levels (11.) Worse yet, Low vitamin D levels can contribute to heart disease. Men with low vitamin D levels are nearly twice as likely to have a heart attack when compared to someone with normal vitamin D levels (12).
Folate and Folic Acid
Folic acid is a B vitamin that is common in most B-complexes and multivitamins. It is responsible for helping the body produce new cells and maintain old ones. Many studies suggest that folic acid is an important men’s health supplement.
Folic acid may help support heart health by maintaining healthy homocysteine levels. While the body needs homocysteine to help with protein production. Increased levels of homocysteine levels have been linked to Alzheimer’s disease and an increased risk of heart disease (30). The New England Journal of Medicine suggests that folic acid may be the largest determining factor in regards to managing homocysteine levels. 500 mcg/daily may reduce homocysteine levels by as much as 25 percent (30).
Vitamin K2 is an important nutrient for increasing bone density and strength. It can improve bone strength and decrease calcium build-up in your blood vessels, thereby reducing calcification of your arteries. Arterial calcification is a key factor of stroke and heart disease. If you have a diet that is low in vitamin K, you may want to consider supplementation (5).
Magnesium is an important mineral for men’s health. Some key roles magnesium supports are bone health, energy levels, blood sugar control, and cardiovascular disease. In fact, magnesium plays a critical role in muscle contraction and heart health. While magnesium is not often thought of as a men’s health supplement, men may want to pay close attention. Magnesium deficiencies may contribute to low energy levels and in some cases, erectile dysfunction (31).
Magnesium supplementation may play a role in maintaining healthy blood pressure levels. Because magnesium helps break down sugar, magnesium supplementation may help lessen the likelihood of insulin resistance. Some studies suggest that higher levels of magnesium in the body may decrease the likelihood of type 2 diabetes (30).
Zinc might be one of the most recognized dietary supplements for men. Zinc levels can often be tied to testosterone levels. One study showed a correlation between a diet that limited zinc intake resulted in lower testosterone levels (4). In addition to immune support and maintaining healthy testosterone levels, zinc is involved in more than 100 chemical processes in the body (6).