Celebrate Men’s Health Awareness Month by discovering five supplements every man should consider for overall wellness. From promoting heart health and enhancing muscle strength, to supporting cognitive functioning and psychological wellbeing, empowering men to take charge of their health and vitality.
Essential Supplements for Men
Men and women have different nutritional needs due to biological variances, which is why men might require certain supplements more than women.
If you’re looking to incorporate supplements into your daily routine, here are five supplements especially beneficial for men looking to enhance their wellness routine.
1. Omega-3 Fatty Acids
Omega-3 fatty acids comprise important fats that offer strong cardiovascular support. They are known for their anti-inflammatory properties, and help reduce blood pressure and triglyceride levels. These effects lower the risk of heart disease, which is of particular concern for men as they are more likely to suffer from this condition than women.
These fats also play a part in maintaining prostate health, thus decreasing the risk of prostate cancer.
In addition, studies have connected omega-3s with brain health; for instance, they act as a safeguard against cognitive decline. They can also encourage muscle recovery after an intense workout.
Nutritional Sources
We require up to 3 grams of omega-3 fatty acids every day.
As our bodies are unable to produce these fatty acids, it is important to add them to our dietary routine. Foods such as walnuts, seaweed and fatty fish, including salmon, mackerel and sardines, are excellent sources of omega-3s.
If you are not getting enough of these foods in your regimen, consider complementing it with fish oil to ensure you get enough omega-3s for your daily needs.
2. Vitamin D
Vitamin D is vital for immune support, bone health, and mental well-being. It also supports overall immune functioning, promotes healthy bones and teeth, and reduces the risk of chronic diseases such as heart disease.
Research also suggests that vitamin D has the added advantage of regulating moods and assuaging depression.
Furthermore, an adequate intake of vitamin D has been linked to improved testosterone levels, which can enhance muscle strength and libido in men.
Nutritional Sources
Sunlight is the primary source of vitamin D. Despite the fact that we have this resource in abundance, vitamin D deficiency is a surprisingly common problem here in Asia due to our tendency to stay indoors or employ sun-protective behaviours.
As Dr Verena Tan, a Dietitian-Nutritionist and Associate Professor at the Singapore Institute of Technology, shares: “A deficiency may compromise immune response and increase risk of infection and disease.”
This necessitates us to look for other sources of vitamin D, such as fatty fish, eggs, and fortified foods like cereal and milk. Taking vitamin D3 supplements can also help bridge any nutritional gaps, guaranteeing that you reach the recommended 15 micrograms of this nutrient each day.
Read also: Do Singaporeans Need to Take Vitamin D3 Supplements?
3. Magnesium
Fun fact: Magnesium is involved in over 300 biochemical reactions in the body, including those related to regulating blood pressure, controlling blood sugar levels, and muscle and nerve functioning. This makes magnesium an indispensable mineral for your health.
For men, magnesium can assist in boosting testosterone production. For those who are physically active, it also improves exercise performance and muscle recovery.
Magnesium also comes with additional benefits such as improving sleep and mood, which further bolsters cognitive and mental health.
Nutritional Sources
According to the National Institutes of Health, the recommended daily intake of magnesium for adult men up to 30 years old is 400 milligrams (mg) per day, and your requirement goes up as you age.
Magnesium-rich foods include nuts, seeds, whole grains and green leafy vegetables. Magnesium supplements are also another great way to attain this mineral, and should be taken with a meal or snack.
4. Zinc
Zinc is a key mineral for wound healing and immunity.
Moreover, zinc allows men to produce healthy levels of testosterone, and contributes to your sperm count, making it important for male fertility and reproductive health.
Nutritional Sources
Zinc can be obtained by consuming meat, fish and shellfish. If you are unable to get enough of this mineral from your regular meals, zinc capsules can help you meet the recommended daily intake level of 11mg.
5. Calcium
Calcium is necessary to support bone density as you age, and in the prevention of osteoporosis, a disease that causes bones to become weak and brittle, and that can occur without any prior pain or symptoms.
“Up to 50% of patients with fractures didn’t know they had osteoporosis prior to suffering an injury,” shared Dr Donovan Tay, a Senior Consultant in Endocrinology from the Department of General Medicine at Sengkang General Hospital.
While this condition is more commonly accorded to women, it can affect anyone regardless of gender, with men above 70 having a higher chance of developing this disease. As such, a sufficient calcium consumption is crucial for preserving your long-term wellbeing.
Beyond its association with bone health, calcium is important for fortifying muscle, heart and nervous system functions.
Nutritional Sources
Adults require at least 1000mg of calcium every day, and the demand for it increases to 1200mg for men above 70. Most people can meet their calcium needs through dietary sources such as dairy products, leafy greens, and calcium supplements if needed.
Key Takeaway
These five supplements can go a long way in optimising your health and vitality! To make your supplement consumption more comprehensive, you can also be on the lookout for men’s multivitamins, which contain an array of nutrients for a broad-ranging boost to your wellness.
However, do consult with a healthcare professional before adding new supplements to your regimen, to ensure it is safe and appropriate for your individual needs. After all, too much vitamins can also have an adverse impact on your body.
Overall, the right combination of these highly beneficial nutrients – and, of course, a healthy lifestyle – will keep you at your best every day.
