Written by Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
Men like women have hectic schedules, which can put quite a burden on their health, and in addition to that they also typically tend to dismiss health issues until they become a major concern; however, “with initiatives like movember and a shift in the culture of our society, more men are starting to pay attention to their health and are adopting preventative health practices”. According to the US Centers for Disease Control and Prevention the top four leading causes of death for men are heart disease, cancer, stroke, and diabetes. Also, a big concern for men is prostrate health, and November happens to be prostate cancer awareness month.
All men should take a multivitamin/mineral for overall general health. Some multi’s have a small amount of omega-3s in them, but supplemental omega-3s is strongly recommended. Omega-3s have an immense amount of research backing up how they support mood, memory, brain, nerve, vision, joint, cardiovascular health, and so much more. The American Heart Association recommends 500mg for the general healthy adult population; however, we are now seeing 1-3g/day of omega-3s in research being beneficial for various health issues including hypertension, high triglycerides, and prostrate support.
Beyond the basic supplements, men should consider adding in others for extra support related to cardiovascular, blood sugar, and prostate health. A substantial amount of vitamin D3 and K2 as MK-7 should be part of the formula for heart health. Most adult Multi-Vitamin/Mineral formulas have some vitamin D3, however, you don’t see any or much vitamin K in multi’s for various reasons, but they are now putting K2 (as MK-4 and MK-7) in some cardiovascular formulas. Some other nutrients targeted for cardiovascular health include a vitamin E (mixed tocopherols), CoQ10, and additional antioxidants. Adding in certain amino acids like l-arginine, which support a healthy cardiovascular and immune system, is important. It is a precursor to nitric oxide, and nitric oxide is necessary for the healthy dilation of blood vessels, circulation, and blood flow.
When it comes to prostate health and BPH (benign prostate hyperplasia), nutrients that can be found in a well-rounded prostate formula should include ones such as zinc, selenium, saw palmetto, lycopene, gamma tocopherol, beta sitosterol, stinging nettle, and Pygeum Africanum. Saw palmetto is a traditional favorite with a long history of prostate benefits, and studies have found that lycopene inhibits cancer cells in the prostate. It is possible to gain benefits through foods like cooked tomatoes which contain high amounts of lycopene, and snacking on pumpkin seeds which contain vitamin E and zinc.
Energy levels can begin to decline with rising demands in life; therefore, utilizing some specific nutrient options such as magnesium, CoQ10, ribose, B-complex, acetyl-l-carnitine, MCTs, and omega-3s can assist. Also, blood sugar balancing is a top concern among children and adults so using blood sugar balancers like chromium, vanadium, Ceylon cinnamon, alpha lipoic acid, and berberine are important to consider if diabetes or pre-diabetes are a concern.
Whether men start in their 20s or 60s, they can maintain or work to regain their health with a variety of supplement options. Choices will vary with age and health concerns; therefore, make sure to consult with a health practitioner before adding in various supplements if taking medications.