SUPPLEMENT ADVISOR

top 10 supplements for men

Man up your supplement regimen with these key guy-friendly nutrients.

Nutrients are gender-neutral— they don’t discriminate. But because the male and female incarnations of our species are not identical, nutritional benefits can differ somewhat among the sexes. Among the dozens of supplement choices, these 10 offer some clear perks for men.

Multivitamins

The contents of multis can differ dramatically, from a handful of ingredients to a few dozen, with a variety of dosages. Consequently, it’s difficult to study multivitamin effects, and research results have not been consistent. But large, longer-term trials that compared specific supplement formulations with placebos have found less incidence of cancer, heart disease, and early death, and overall healthier aging, among men who supplement with a multi.

A French study of more than 13,000 men and women compared the effects of a placebo and a daily supplement containing a combination of antioxidants typically found in multis. After seven years, researchers found that the supplement reduced risk of cancer and all causes of death in men, but not in women. The antioxidant supplements contained 120 mg of vitamin C; 30 mg of vitamin E (equivalent to 45 IU natural vitamin E or 67 IU of a synthetic form); 6 mg (10,000 IU) of beta carotene; 100 mcg of selenium; and 20 mg of zinc.

In another 11-year study, male physicians who were age 50 or older at the outset were given either a placebo or a once-daily multi with relatively low doses of essential vitamins and minerals. Researchers also estimated nutrient intakes from food. They concluded that the multivitamin lowered risk of cancer and, among men who consumed higher amounts of vitamins B 6 , B 12 , and D from food, risk of heart disease and death. testosterone levels. The hormone it less efficiently. physical performance in men.

men who took 2,100 mg of the supplement daily for 28 days. Women did not experiVitamin D found that between 1,500 and 3,000 mg of In addition to being essential for dried maca root, or maca extract supplebone health, vitamin D helps maintain ments, enhanced sexual function. responsible for manly traits, testosterone Saw Palmetto is essential for healthy aging, and when A traditional herbal remedy for an levels drop, the aging process enlarged prostate (benign speeds up. Higher levels of prostate hyperplasia, or BPH), body fat are a sign. saw palmetto is an extract

Several studies have Did You of berries of the tree of found that low levels Know? the same name. Although of vitamin D correlate Studies have found that some studies haven’t with low levels of saw palmetto can be as effecshown benefits, others testosterone, and that tive as prescription drugs have found that 160 mg, taking vitamin D supplements can raise in reliving symptoms of enlarged prostate. twice daily, was as effective as finasteride levels of the hormone. (brand names Proscar and Vitamin D also supports a Propecia) in relieving nighttime healthy, brain, heart, and prostate. urination and other BPH symptoms. Men who are overweight need Saw palmetto also helps to balance extra vitamin D because they use hormones and control inflammation.

Recommendations for vitamin D Arginine supplement doses range from 1,000–An amino acid found in many protein5,000 IU daily, but individual needs rich foods, arginine is needed to produce should be assessed with blood tests, sperm and dilate blood vessels, helping to which are usually covered by health address high blood pressure, angina, low insurance. Optimum blood levels of the sperm count, and erectile dysfunction. It vitamin fall between 30 and 50 ng/mL. also helps to prevent infection and heal Maca supply in times of stress, infection, or A native of the Peruvian Andes, maca has injury. In studies, 1,600–2,800 mg daily, been consumed for over 2,000 years for taken for 6 weeks, has been effective for energy and fertility. In recent years, ED for many (but not all) men. To studies of maca supplements support enhance sperm count and fertility, try these benefits while finding that it also 4,000 mg daily for a few months. For enhances sexual function, stamina, and heart health, doses vary. ence the same benefits. Other studies have injuries. Arginine and can be in short

One recent study at Nova Southeastern Turmeric or Curcumin University in Davie, Fla., tested a patented Both the herb turmeric and its active form of maca (Lepidamax) and found component curcumin can relieve improved sexual function, enhanced prostatitis, a painful infection of the energy, and stronger hand grip among prostate, and help prevent and stop the

growth of prostate cancer. The herb is anti-infl ammatory and fi ghts bacteria and viruses.

A study of chronic bacterial prostatitis found that 200 mg of curcumin, taken with 100 mg of quercetin and an antibiotic for 14 days, worked better than the antibiotic alone in eliminating the infection and preventing recurrence. For prostate-cancer prevention, 100 mg of curcumin combined with 40 mg of soy isofl avones eff ectively lowered a risk marker for the disease.

Turmeric or curcumin are often taken alone to reduce infl ammation or relieve pain. Typical daily doses range from 500 to 2,000 mg of curcuminoids, which should be noted on the label.

CoQ10

Short for coenzyme Q10, CoQ10 is a vitamin-like substance that every cell uses to generate energy, especially in the heart and other muscles. Statins deplete CoQ10, and this is one reason why they cause side eff ects such as muscle weakness and aches. Studies have found that taking between 30 and 200 mg of CoQ10 daily can relieve statin-related muscle pain. In both healthy people and those with angina or heart failure, research shows that CoQ10 improves heart function and energy. In addition, it can increase the density and quality of sperm, and has been used as a treatment for infertility. Eff ective doses range from 30 to 300 mg daily.

Chromium

Adequate chromium in your diet may help to ward off a big belly, which increases risk for diabetes and heart disease. While it isn’t a magic weight-loss pill, chromium is essential for normal function of insulin and blood sugar. Studies of more than 2,600 men found that low chromium increased the odds of heart disease and diabetes. A daily dose of at least 200 mg—an amount found in some multivitamins—can be therapeutic.

Magnesium

An essential mineral for hundreds of body processes, including muscle relaxation, magnesium is depleted by antacids and heartburn drugs, and is lacking in any diet that isn’t rich in vegetables and fruits. Adequate magnesium can prevent muscle cramps and sleep problems. And research shows that magnesium supplements increase levels of testosterone. Helpful doses are 200 mg daily or more.

Theanine

Tea doesn’t have a macho connotation in our culture, but it was the favored drink of legendary Samurai warriors. It contains theanine, a substance that has a relaxing eff ect while enhancing mental focus. Also called “l-theanine,” it’s an amino acid. Taking a theanine supplement during the day can help bust stress or relieve anxiety without making you feel drowsy, and taking it in the evening can help you sleep. Common doses range from 100–400 mg daily. If you’d rather get your theanine in tea, avoid brews with lots of sugar.

Paragon Plus

His Daily Multivitamin

Irwin Naturals

Prosta Strong RED

Organic Health Labs

Chillax

Country Life

Vegan CoQ10 60mg

Solgar

Full Spectrum Curcumin