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15 Food Supplements Men Should Take to Maintain Good Health

You can get all the essential vitamins and minerals from the food you eat, but a normal diet does not meet all the body's needs for nutrients, and according to a recent study conducted by Oregon State University in America, 75% of men do not eat the recommended daily amount of fruit, and 80% They do not eat enough vegetables, which means that 94% do not meet the recommended daily amount of vitamin D, half do not get enough magnesium and 44% do not get enough calcium.

According to what was published by the "Eat This, Not That" website, this can have serious health consequences, as our bodies adapt to aging, and experts have revealed nutritional supplements that can help men fill the gaps. Learn about them in the next lines.

1- multi-vitamin

This is the best way to make sure you're getting the majority of the micronutrients and minerals you need in just one pill, says Yeral Patel, M.D., board certified in Regenerative Anti-Aging and Family Medicine in Newport Beach, California: "Current diets with their various limitations and exceptions do not. It allows us to get all the minerals and nutrients we need just from the foods we eat."

2- Vitamin D

Most of us are deficient in the "sunshine vitamin," so named because our bodies naturally produce it when our skin is exposed to sunlight. It's thought to protect against several types of cancer and is essential for strong bones, a particular concern as we age.

"Bone health is important for both women and men, although we tend to hear more about it as a women's issue," said Nicole Avena, assistant professor of neurology at Mount Sinai School of Medicine. That's osteoporosis.Vitamin D is important because it helps maintain bone health in several ways and improves the body's absorption of calcium.

3- Vitamin B12

B vitamins are essential for energy production, and vitamin B12 is especially important for brain function. "If you don't get enough vitamin B12 you will feel lethargic, and as we age, we may need to take a vitamin B12 supplement," says Dr. Avena. To get the recommended amount. We often have a harder time absorbing the vitamin B12 we get from food."

4- vegetable capsules

Getting enough fiber is important for everyone, however men need to get the most fiber to help maintain a bowel movement, it can help you lower cholesterol, and it may also help you control your blood sugar if you have diabetes.


Dietitian Heidi Moretti said: “If there is one mineral that almost everyone needs is magnesium, and some research suggests that 70% of Americans fall short, and 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 produce testosterone, which declines with age. Most men begin a decline in testosterone around the age of thirty. With the loss of testosterone comes decreased stamina, loss of muscle mass and lower energy levels. Research has shown that magnesium supplementation increases testosterone levels and reduces men's risk of cardiovascular disease.

6- Calcium supplement tablets

Bone health becomes a priority after the age of 40 when bone density begins to decline. Calcium supplements can help serve many purposes in the body, but it is essential for strong bones. It is important to get enough vitamin D along with calcium, because D allows calcium to be absorbed.

7- Cereals and vegetables

(Conenzyme Q10) is a powerful antioxidant that the body generates to keep cells healthy and working properly. Levels decrease as we age. CoQ10 deficiency has been linked to a number of diseases. A 2018 study confirmed that taking CoQ10 may improve heart function and improve heart function. Symptoms of neurodegenerative diseases.

8- fish oil

Omega-3 fatty acids are good for the heart and may reduce inflammation throughout the body. Omega-3 fatty acids can cause a significant decrease in triglycerides, blood pressure, blood clots, plaque formation, and inflammation, all of which are risk factors for heart disease.

People with depression and anxiety are more likely to see improvement if they start taking omega-3 supplements. In addition, omega-3s help prevent macular degeneration, which can cause visual impairment and blindness.

9- Probiotics

“Probiotics are beneficial for both men and women of all ages to maintain healthy microbiome and immune function,” says Lawrence Huberman, MD, a board-certified gastroenterologist in San Antonio, Texas. Probiotics have been shown to reduce the risk of chronic prostatitis as well as treat BPH."

10- Zinc

Zinc helps the body's immune system fight bacteria and viruses, and most importantly for many men, it's essential for the male reproductive organs because it helps produce testosterone and prolactin. Zinc deficiency has been linked to erectile dysfunction.

11- Iodine

Iodine plays a huge role in thyroid health, as it is the central regulator of metabolism, and without adequate iodine, it will not function well. And even though you need enough iodine, don't take large doses without your doctor's supervision.

12- vegetable protein

Adequate protein intake is essential to maintaining lean muscle, which keeps your metabolism active as we age. If you're not getting enough, you may want to consider taking a plant-based protein supplement, which tends to be easier. In the digestion of formulations containing whey.

13- Vitamin C

Vitamin C is necessary to support the immune system and collagen production. The recommended daily allowance of vitamin C is 90 mg for adult men, while the upper limit is 2,000 mg.

14 - Vitamin B1

You may be deficient in this B vitamin, also known as thiamin, "This is often an essential vitamin," says Ariel Levitan, M.D., an internist in Chicago.

15- Collagen

Over time, our bodies' natural ability to produce collagen diminishes, so it's a good idea to consider a supplement. Collagen supplements can relieve pain by fighting aging and arthritis.