Ideally we could get all of the vitamins, minerals, antioxidants, and other nutrients from eating a balanced, organic, whole foods based diet but due to many factors such as reduced food quality, poor digestion, and just the everyday stresses of modern living a perfectly healthy diet and lifestyle are not always attainable for a lot of men. Today we will look at the top supplements, nutrients, and lifestyle factors that can uniquely impact men’s health goals by boosting muscle strength, metabolism, and sexual performance while helping to prevent heart attacks and cancers.
Sleep is of utmost importance for men. Poor sleep quality is associated with heart disease 1, high blood pressure 2, low testosterone 3, infertility 4, depression 5, diabetes 6, and a lack of energy 7. Several hormones including growth hormone and testosterone are active while we sleep 8. Growth hormone and testosterone are integral to building muscle and are essential to retain muscle throughout life. If sleep is poor try supplementing with anti-stress herbs like ashwagandha during the day and magnesium at night.
Increase performance in the gym and the bedroom with l-arginine, one of the most important amino acids for men 9. Arginine supplementation improves liver function 10, athletic performance, and muscle growth 11 as well as enhanced immunity and the reversal of erectile dysfunction 12. Arginine accomplishes these tasks by helping create nitric oxide which widens blood vessels and allows more blood, oxygen, and nutrients to reach tissues 13. Typical dosing can range from 500mg to 5g per day for optimal performance.
Optimal Vitamin D levels are essential for a variety of reasons, but for men, studies show it can raise testosterone levels by as much as 25% 14. It’s no coincidence that sex steroid hormones peak in the summertime when vitamin d production from sunlight is highest 15. Vitamin D also has vast impacts on mood as it activates the genes that produce both dopamine and serotonin 16. Optimizing vitamin d levels is helpful for bone strength as it increases the absorption of calcium and magnesium 17. Optimize your vitamin d levels with sun exposure or try taking 2000 to 5000 iu daily.
Boron is a relatively unknown trace mineral with huge impacts for men 18. In several studies, daily supplementation with boron increased testosterone up to 28% while decreasing estrogen by 39% 19. Men with the highest levels of boron were shown to have a 65% less chance of getting prostate cancer 20. Remarkably boron also reduced PSA, a marker of prostate size, by 89% 21. Many of boron’s benefits stem from its ability to greatly lower inflammation 22.
Omega-3s are anti-inflammatory fats found in fatty fish like salmon and studies show that men with highest omega-3 intake have the lowest risk of heart-attack 23 as well as reductions in prostate 24 and colon cancers 25. Omega-3 is also essential for brain, nerve, and eye health 26, so it is vital to help against eye degeneration 27 and Alzheimer’s 28 later in life. Look for a fish oil supplement with 1000 mg of omega-3 per serving.
For these supplements and more to help fuel your unique health journey come by The Shoppe and talk one of our helpful nutrition specialists today.