Eat this, not that!
15 supplements every man needs, doctors say
In an ideal world, you would get all the essential vitamins and minerals from the food you eat. But looking at the average American diet, one thing is clear: it’s time to call for backup. According to a meta-analysis of studies by Oregon State University, 75% of us don’t eat the recommended daily amount of fruit and 80% don’t eat enough vegetables. This means that 94% of us do not reach the recommended daily intake of vitamin D, half of us do not get enough magnesium (read on to find out why this mineral is crucial) and 44% are not getting enough calcium. This can have serious health consequences in the future, as our bodies face aging. We asked the experts which supplements can help fill in the gaps. Keep reading and to ensure your health and the health of others, do not miss these Signs that your disease is actually Coronavirus in disguise. 1 A multivitamin “This is the best way to ensure you are getting the most micronutrients and minerals you need in just one pill,” says Yeral Patel, MD, certified physician in regenerative anti-aging and family medicine in Newport Beach , California. “Today’s diets, with their various restrictions and exclusions, do not allow us to obtain all the minerals and nutrients that we need only from the foods we eat.” The Rx: “I recommend buying from a source that sells medical products to make sure they are pure, safe and do not contain any fillers,” says Patel, who likes the Designs for Health, Metagenics, Integrative Therapeutics and Thorne brands. 2 Vitamin D Most of us are deficient in the “sun vitamin”, so called because our body produces it naturally when the skin is exposed to the sun. It is believed to protect against various types of cancer and is essential for strong bones, a particular concern as we age. “Bone health is important for women and men, although we tend to hear more about it as a female problem,” says Nicole Avena, Ph.D., assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University. “The reality is that men are also at risk of developing bone-related illnesses, including osteoporosis. Vitamin D is important because it helps maintain bone health in many ways. On the one hand, it improves the absorption of calcium by the body. ” : The RDA (recommended daily allowance) of vitamin D is 600 IU for adults up to 70 years of age and 800 IU for adults 71 years of age or older. Some experts consider this low for adults of any age, suggesting that it should be increased to at least 1,000 IU per day. According to the National Institutes of Health (NIH), the upper limit of vitamin D is 4,000 IU per day. 3 Vitamin B12 B vitamins are crucial for energy production and vitamin B12 is particularly important for brain function. “If you don’t get enough B12, you may experience brain fog or lethargy,” says Avena. “As we get older, we may need to take vitamin B12 supplements to get the recommended amount. We often have a harder time absorbing B12 than we get from food.” The Rx: “Frunutta makes a sublingual vitamin B12 that is easy to ingest and dissolves right under the tongue, which helps to circumvent the absorption problem”, says Avena. The RDA for vitamin B12 is 2.4mcg. According to the NIH, an upper limit has not been set because vitamin B12 has not been shown to cause harm. 4 Fiber “Getting enough fiber is important for everyone, however, men need to get as much fiber as possible,” says Amanda Kostro Miller, RD, LDN, a registered nutritionist and consultant for Smart Healthy Living. “Fiber helps keep things moving, it can help you lower cholesterol and it can also help you control your blood sugar if you have diabetes.” The Rx: Men should aim at 38 grams of fiber per day overall, says Miller. If you are not getting a lot from food, you can look for a supplement. 5 Magnesium “If there is a mineral that almost everyone needs, it is magnesium,” says Heidi Moretti, MS, RD, registered nutritionist in Missoula, Montana, who has worked in hospitals for two decades. “Some research suggests that 70 percent of Americans fall short. This can lead to digestive problems, poor sleep, mood swings and an increased risk of heart disease.” Magnesium is especially important for men because it helps in the production of testosterone, which decreases with age. “Most men begin to experience a decrease in testosterone around age 30,” says Anthony Kouri, MD, orthopedic surgeon at the University of Toledo Medical Center. “With the loss of testosterone comes decreased resistance, loss of muscle mass and lower energy levels. Research has shown that magnesium supplementation increases testosterone levels and decreases the risk of developing cardiovascular disease in men.” The Rx: The recommended daily dose of magnesium actually increases slightly for adults over 30, to 420 mg per day for men and 320 mg for women. The NIH says the tolerable upper limit for magnesium is 350 mg per day (which applies only to a magnesium supplement). 6 Calcium Bone health becomes a priority after the age of 40, when bone density begins to decrease. A calcium supplement can help. “Calcium serves many purposes in the body, but it is essential for strong bones,” says Kouri. Getting adequate vitamin D along with calcium is important, because D allows calcium to be absorbed. The Rx: The recommended daily amount of calcium is 1,000 mg for adults up to 50 years old. This increases to 1,200 mg for adult women between 51 and 70 years old, and both sexes after 71 years old. The maximum daily limit for adults aged 50 and under is 2,500 mg; for adults over 51, it is 2,000 mg. 7 CoQ10 CoQ10 (Conenzyme Q10) is a powerful antioxidant generated by the body to keep cells healthy and functioning properly. Levels decrease as we age, and CoQ10 deficiency has been linked to a number of illnesses. A 2018 meta-analysis of studies found that taking CoQ10 can improve cardiac function and improve symptoms of neurodegenerative diseases. The Rx: There is no established daily dose of CoQ10. 8 Fish oil (omega-3 fatty acids) Omega-3 fatty acids are great for the heart and can reduce inflammation throughout the body. “Omega-3 fatty acids can cause a huge reduction in triglycerides, blood pressure, blood clots, plaque formation and inflammation, which are all risk factors for heart disease,” said Kouri. “People who are depressed and anxious are likely to see improvement if they start taking omega-3 supplements. In addition, omega-3 helps prevent macular degeneration, which can cause visual impairment and blindness.” women receive 1,100 mg and men 1,600 mg of omega-3s daily. 9 Probiotics “Probiotics are beneficial for men and women of all ages to maintain a healthy microbiome and immune function,” says Lawrence Hoberman, MD, a certified gastroenterologist in San Antonio, Texas. “As men age, they need more support from the urinary tract and prostate. Probiotics reduce the risk of chronic prostatitis, as well as treat benign prostatic hyperplasia, or enlarged prostate, and associated urinary tract problems. ” The Rx: Choose a probiotic brand with several strains to start. Specific strains can be useful for certain conditions, notes Hoberman. “Lactobacillus acidophilus fights harmful bacteria that cause disease while acting as a natural antibiotic,” he says. “Lactobacillus and Bifidobacterium are also beneficial for prostate health, improving immune function and reducing inflammation that could decrease the risk of developing prostate cancer.” 10 Zinc According to the National Institutes of Health, zinc helps the body’s immune system to fight bacteria and viruses. Even more crucial for many men, it is essential for male sex organs because it assists in the production of testosterone and prolactin. Zinc deficiency has been linked to erectile dysfunction. Rx: Adult men are advised to take 11 mg daily. The NIH says the maximum tolerable limit is 40 mg per day, although this does not apply to men who are taking zinc under medical care. 11 Iodine “This little-known nutrient plays a big role in the health of the thyroid,” says Moretti. “Your thyroid is the central regulator of metabolism. Without enough iodine, it won’t work well. Why do men have low iodine content? Too many processed foods.” The Rx: The RDA for iodine is 150 mcg, and the upper limit is 1,100 mcg. “Although you need enough iodine, don’t take large doses without your doctor’s supervision,” says Moretti. Too much can make your thyroid speed up. 12 Vegetable protein Adequate protein intake is essential to maintain lean muscle mass, which keeps metabolism running as we age. If you are not getting enough, you may want to supplement with vegetable protein, which tends to be easier to digest than whey-containing formulations. The Rx: The current RDA for protein is 0.8 grams per pound of body weight for adults over 18 – about 66 grams for a 180-pound person. But some studies suggest that adults over 65 may need more. Talk to your doctor about what is right for you. 13 Vitamin C It is not the miracle cure that was touted for much of the twentieth century, but vitamin C is essential for supporting the immune system and collagen production. Rx: The recommended daily dose of vitamin C is 90 mg for adult men, while the upper limit is 2,000 mg. 14 Vitamin B1 If you drink a lot, you may be deficient in this vitamin B, also known as thiamine. “This is an essential B vitamin that we are often depleted of,” says Arielle Levitan, MD, internal medicine physician in Chicago and co-founder of Vous Vitamin. Thiamine is the key to optimal brain and nerve function. In addition, “alcohol competes with thiamine and replacing it helps prevent toxic effects.” Rx: The RDA for thiamine is 1.2 mg. According to the NIH, an upper limit has not been defined. 15 Collagen “Over time, our body’s natural ability to produce collagen wears out, so it’s a good idea to consider a supplement,” says Avena. “Collagen supplements can bring pain relief by combating tissue aging and arthritis, assisting in normal repair of ligaments, tendons, joints and bones while improving connective tissue. They can also help improve skin elasticity, which can delay the appearance of wrinkles. ” : You can add collagen supplements to a daily smoothie or mix them with water. “Further Food makes a powder-free collagen supplement, just like a chocolate,” says Avena. These essential vitamins and minerals will keep your health in check. And to overcome this pandemic in the healthiest way, do not miss these 35 places that you are most likely to catch COVID.