Whether you're trying to build muscle, boost energy, or improve your sexual health, there are many health supplements for men that can help. These include sports nutrition supplements, vitamins and minerals, natural herbal supplements, and more.
However, not all supplements are appropriate for every man, so it's important to consider your goals and overall health. In addition, certain supplement ingredients may interact with your current medication or medical conditions, so it's important to discuss all supplements with your doctor.
1. Omega-3 Fatty Acids
If you want to keep your heart healthy, one of the best health supplements for men is omega-3 fatty acids. These nutrients are found in many foods, including fish and certain plants.
You can get a variety of different omega-3s from your diet, but two of the most important are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They help protect against cardiovascular disease and also promote healthy metabolism.
These omega-3s can reduce inflammation and support the immune system. They can also help keep your joints strong and pain-free.
However, you need to be careful with your daily intake of omega-3 fatty acids. The American Heart Association recommends 200 to 500 milligrams of combined EPA and DHA per day.
Having more than that can cause heart palpitations, according to new research in the Journal of Clinical Cardiology. Researchers reviewed five past trials that included patients with atrial fibrillation, a common heart rhythm disorder.
They found that patients who took a lot of omega-3s had a 49% higher risk of developing atrial fibrillation than those who didn't take it. This was compared to those who took less than one gram of the supplement daily.
In order to be safe with your omega-3 intake, it is important to talk to a qualified healthcare provider who can guide you on how much to consume and what the right dosage of omega-3s is for your health. Your doctor will know your specific medical history and can give you individualized guidance on how to get the right amount of omega-3s for you.
In addition to supporting heart health, omega-3 fatty acids are also good for your overall brain health and cognitive function. They can help prevent Alzheimer's disease and dementia, and can support your memory, learning and behavior. They can also reduce your risk of developing depression and anxiety.
2. Vitamin D
Vitamin D is a nutrient that supports many key biological functions, including heart health. While it can be found in a few foods, the most natural source of vitamin D is UVB rays from the sun. If you don’t get enough sun exposure or if you have a medical condition that prevents you from going outside, it may be time to talk to your healthcare provider about taking a supplement.
According to a recent study published in the journal Heart, people with lower levels of Vitamin D were more likely to have heart disease and high blood pressure than those who had adequate levels. That’s a big reason why the American Academy of Family Physicians recommends getting a test for your vitamin D level.
The study’s authors explain that Vitamin D is produced in the body when you’re exposed to sunlight. It also is added to some foods, such as fatty fish and fortified dairy products. However, the amount of vitamin D that you need to maintain healthy levels is much higher than the amounts naturally occurring in foods.
This is why it’s important to take a good-quality supplement. A good one will be made from vitamin D3 (cholecalciferol) and will include Vitamin K2 for optimal absorption.
Another important thing to remember is that you should never exceed the recommended daily dose of Vitamin D without discussing it with your healthcare provider. Too much vitamin D can be toxic and may cause some serious side effects.
The best supplements for heart palpitations are those that help to calm the nervous system, reduce stress, and support normal muscle function. These supplements should also be accompanied by healthy diet and exercise.
3. Vitamin C
The water-soluble vitamin C, which is found in citrus fruits and vegetables, helps the body heal wounds, make collagen, and absorb iron. It also is needed for the growth and repair of skin, cartilage, tendons, and ligaments.
Studies show that people who get enough vitamin C may have a lower risk of heart disease. It can help reduce high blood pressure, high triglycerides or LDL (bad) cholesterol levels, and low HDL (good) cholesterol.
In addition to helping lower cholesterol, vitamin C is also known to be an anti-oxidant. It works by scavenging free radical molecules that cause cell damage and inflammation. It also is an important nutrient for the immune system, helping increase the activity of white blood cells.
A number of studies have shown that people who take more than 500 mg of vitamin C daily have better endothelial function, reducing the risk of cardiovascular disease. Taking higher amounts of vitamin C also helps people with heart disease who are unable to exercise regularly, and it can help improve the health of people who are overweight or obese.
The best way to get the recommended amount of vitamin C is through foods, but for those who aren't getting enough in their diets, supplements can be a good option. Although it's possible to get too much vitamin C from supplementation, it's generally safe for most people and doesn't have any serious side effects at high doses. However, it's always a good idea to consult with a physician before using any supplement. It's also a good idea to avoid high-dose vitamin C products if you have any kidney problems or are allergic to it. Lastly, be sure to check the label of your supplements before you buy them.
4. Vitamin E
Vitamin E is a powerful antioxidant that scavenges free radicals that can damage cells and cause chronic diseases like heart disease. It has also been linked to better mental health and lower rates of Alzheimer's disease.
Taking vitamin E supplements may also reduce blood pressure and levels of cholesterol and triglycerides, two factors that increase your risk of heart disease and other health conditions. However, if you have high blood pressure, take anticoagulant drugs like warfarin, or are deficient in vitamin K, it's best to speak with your doctor before taking any supplements.
One randomized clinical trial, the Alpha-Tocopherol Beta-Carotene (ATBC) trial, showed that men who took daily supplements of 75 IU of synthetic vitamin E for five to eight years had 32% fewer prostate cancers than those who did not receive vitamin E. Researchers say these results suggest that supplemental vitamin E might decrease the incidence of prostate cancer in men with a history of smoking or who have smoked at least 20 cigarettes a day.
A study in smokers also found that men who took a combination of vitamin E and selenium for seven to 12 years had a 17% reduced risk of prostate cancer compared with men who did not take the supplement. The researchers said this could be because selenium and vitamin E work together to prevent oxidative stress, which contributes to prostate cancer.
But there is evidence that supplementing with large doses of vitamin E -- higher than the recommended daily allowance (RDA) for adults, or more than 400 international units per day - increases mortality risk, particularly in people who are in poor health. A meta-analysis of randomized trials linked high doses of vitamin E to small but significant increases in all-cause mortality, and the research suggests that this might happen even when taken in a form called alpha-tocopherol that is esterified to prolong its shelf life.
5. Calcium
The mineral calcium is a key component in a wide range of basic functions, including blood clotting and heart rhythm. It also helps muscles contract and moves ions that carry messages from your brain to other parts of the body.
A diet rich in milk, leafy greens and calcium-fortified foods is the best way to get the calcium you need. But you may need to take a supplement to meet your needs.
One study found that calcium supplements (from food or pills) are linked to a slightly higher risk of heart disease in older people, but this effect is small and unlikely to make a difference. In another study, researchers found that calcium plus vitamin D supplements may help reduce the risk of heart failure in postmenopausal women who already have heart disease.
In a separate study, investigators looked at how calcium influenced the buildup of fatty deposits in the walls of arteries that lead to a heart attack or stroke. They found that calcium supplements raised the risk of vascular calcification.
Other studies have found that calcium can help keep a person's bones strong and healthy. It's especially important for females who have menopause because they have a greater chance of losing bone density.
Those with osteoporosis should also consider taking calcium supplements because it can help slow the loss of bone density that leads to fractures. A low-dose calcium pill is enough for most adults. It can be taken with a multivitamin, which contains the other vitamins and minerals that your body needs to maintain bone health.
