As a man, getting a perfect diet is hard to maintain, especially if you don’t know what to eat. This article will help you determine the best FDA-approved vitamins and supplements you should take to improve your health.
Every man has their own and unique way of getting fit and healthy. Some of them focus on getting fit by going to the gym, engaging themselves in sports, eating the right food, and getting the right amount of sleep every day.
There are many reasons why everyone has unique nutritional needs—factors like genetics, food availability, lifestyle, and sometimes the place of living.
Some are getting the right amount of minerals and vitamins needed, and some aren’t.
This fact is the reason why multivitamins don’t work for everyone. It is not always the best answer for resolving vitamin and mineral deficiencies. We should be aware of getting a more personalized approach that can cater to our health needs.
Family background, levels of activity, and stress in a day are factors that can help you find the right supplement you needed to take. We should take other variables should like smoking, alcohol, and caffeine when consuming supplements. If you don’t consider these variables, you might risk the status of your health.
Thousands of products are being introduced in the market nowadays. Still, experts took their expertise to the next level by researching the five most effective supplements that can best improve men’s health, reducing the risk of getting deficiencies. If you want to boost your health most successfully, you may want to take note of the following recommended vitamins and supplements:
1. Magnesium
2. Boron
3. Vitamin D
4. Omega 3
5. Saw Palmetto
Magnesium for general well-being
Magnesium is one of the best supplements a doctor can recommend. There is a lot of food such as dark chocolate, avocados, and nuts that can give you the amount of magnesium you needed. But if you want to take your well-being to another level, you may want to consider taking a supplement with ample amounts of this crucial mineral.
It’s also for your own good: magnesium has been found to improve muscle and nerve function, keeping healthy blood sugar levels in the body, as well as regulating blood pressure. Men can take the recommended daily intake of 400-420 mg per day, while women can take 310-320 mg.
It’s essential to take only the right dosage because overconsumption of magnesium has serious side effects. People with diabetes, heart, or kidney disease should not take this mineral unless prescribed by their doctors. Too much magnesium can cause slowed breathing, irregular heartbeat, low blood pressure, or serious complications. Consult your doctor before taking any supplement.
Boron for good metabolism and bone health
Boron is another recommended supplement you may want to take for better metabolism and bone health. Boron has also been shown to regulate hormonal levels while boosting coordination and cognitive skills. Boron is found in vegetables, low-fat milk, raisins, peaches, and apples. A person’s daily diet usually contains 1.5 to 3 mg of boron.
Like magnesium, taking large doses of boron can lead to some side effects. Taking this mineral might not be safe for adults and children. High amounts of boron can cause poisoning, giving you signs like skin inflammation and peeling, irritability, tremors, headaches, and convulsions.
Vitamin D for strong bones
Vitamin D plays an essential role in balancing calcium and maintain phosphorus levels in the blood. It can also help in regulating insulin levels in our body and support lung function and cardiovascular health. Vitamin D may also boost testosterone levels in men that can help prevent low metabolism, having low libido, and fatigue.
There are many sources that you can get Vitamin D that you may take into account in your daily diet. Food like salmon, tuna, egg yolks, cheese, and fortified cereals and juices. Exposure to the sun can also produce sufficient Vitamin D.
Consuming excessive amounts of Vitamin D can cause bone calcification and hardening of blood vessels. Other common symptoms linked to excessive Vitamin D consumption, include headache, nausea, loss of appetite, constipation, and diarrhea.
Omega 3-for a healthy heart
Omega 3 fatty acids are a part of polyunsaturated fats that gives several health benefits. It is an essential part of the diet, and you may take it as supplements like fish oil. Omega 3 can lower blood pressure, reduce the chance of having abnormal heart rhythm, heart attack, and stroke. It can also lessen the chance of sudden cardiac death in people with heart disease.
The American Heart Association suggests that people should eat fish at least twice a week. Fishes like salmon, mackerel, and tuna are rich in Omega 3. People who do not like to eat fish can take fish oil as a supplement. You may want to see your doctor for more detailed information about taking Omega 3 because several studies show that this supplement’s heart-healthy benefits are unclear. Excessive consumption of Omega 3 fish oil may cause side effects like loose bowel movements, gastrointestinal discomfort, and nausea.
Saw Palmetto for prostate and reproductive health
Saw palmetto is an ingredient used in many supplements. Research has supported the claims that saw palmetto may help boost testosterone levels, reproductive health, and function, as well as improving T levels. Saw palmetto also has been shown to improve urinary tract function, apart from containing fatty acids good for both heart and skin.
Always remember to consult a doctor first before taking saw palmetto extract to avoid unnecessary risks. Studies show that saw palmetto is most effective when taken as 160-320 mg per day.
Side effects of taking a high dosage of saw palmetto extract include blood clotting and increased bleeding risks. Taking excessive amounts of saw palmetto may also result in dizziness, headache, constipation, and diarrhea.
