Eating a balanced diet full of whole foods can meet most men's nutritional needs, however, some men may need to fill gaps in their diet, support their immune system, prostate, and colon health, and support sports nutrition. Choosing supplements can be a daunting process, knowing the top supplements for various needs can be a great starting point to choosing the best combination for you.
Overall Nutrition for Men
The best way to support overall nutrition and wellness is to eat a diet that includes vegetables, fruits, whole grains, healthy fats, and low saturated fats. Vitamin D is important and difficult to obtain in food, getting enough sunshine is the best way to help your body produce vitamin D; however, many American men are vitamin D deficient. Studies have shown that men with low levels of vitamin D may increase colon cancer and are twice as likely to have a heart attack than men with normal levels of vitamin D.
Unfortunately, vitamin D is not the only deficient men have when it comes to vitamins and minerals. “According to the USDA, men aged 31 to 50 need to eat 350% more dark green vegetables and 150% more fruit per day to meet federal dietary guidelines.”
A good way to ensure you are getting all your recommended vitamins and minerals daily is to take a multivitamin. Multivitamins come in men’s formulas that support men’s nutritional needs including:
- Athletic support with a sports formula
- Support vitality and libido
- Individual vitamin packets for on-the-go convenience
- 40+ formula for men over the age of forty
- 55+ formula for men over the age of fifty-five
- Longevity support
- Gluten-free formula
- Vegetarian formula.
Prostate Support
The prostate is a gland that lies at the base of the bladder and is crucial to the urinary tract and sexual health. As men age, the prostate naturally enlarges as hormones change and weaken after the age of 40. This can put pressure on the bladder and urethra and cause symptoms such as frequent urination (especially at night), difficulty urinating, burning sensation, blockage, and dribbling.
Ways to support prostate health
- Diet – limit alcohol and caffeine, add foods like flax seeds, guava, walnuts, and avocados to support urinary function, and less sugar and salt.
- Be active – exercise is important for prostate health.
- Hydrate – drink lots of water, try decaffeinated green tea packed with antioxidants and catechins, or hibiscus tea which has anti-inflammatory properties.
Prostate supplements
- Saw Palmetto - an extract from the fruit of the dwarf palm. It has been used for urinary issues, including difficulty starting to urinate and having to urinate frequently throughout the night, since the 1900s. It is also used for enlarged prostate symptoms.
- Pygeum - used for enlarged prostate in Europe since the 1960s. Pygeum contains beta-sitosterols which have anti-inflammatory properties. It has also been shown that they may reduce the overgrowth of prostate cells.
- Lycopene - a carotenoid phytonutrient found in tomatoes, guava, watermelon, and other foods. It has been found that lycopene can help prevent prostate cancer, as well as fight it.
Sleep Support
Your circadian rhythm is your 24-hour internal clock that your brain establishes cycles between alertness and sleepiness. These are also known as sleep/wake/sleep cycles. The part of your brain that controls your circadian rhythm is called the hypothalamus, which can be impacted by light and dark. Your eyes tell the hypothalamus that it is dark, and you get sleepy. Your brain is then signaled which tells your body to release melatonin and you are ready for bed!
Ways to support sleep health
- Exercise - According to Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep, studies show, “We have solid evidence that exercise does help you fall asleep more quickly and improves sleep quality”.
- Be comfortable – use a humidifier to keep the air from drying out, use moisturizer for your dry skin, wear comfortable clothing to bed, and turn off your phone (especially keep the blue light from your eyes).
Supplements that support sleep health
- Valerian root – traditionally used for centuries to support sleep.
- Magnolia bark – used in traditional Chinese medicine traditionally for stress relief and contains sedative properties.
- Melatonin - Your body produces this hormone to tell your body when it is time to sleep, however, modern schedules can throw your body off and not produce enough.
- Magnesium - Helps calm your mind and body - so you can relax and go to sleep.
- L-theanine - another amino acid that helps calm and relaxes your body and mind - can also help with anxiety which can cause insomnia or sleeplessness.
Heart Support
Heart health is important to men’s health, as men age their cardiovascular health is crucial to their well-being. There are many factors to supporting a healthy heart including reducing stress levels, exercise, maintaining a healthy weight, and a nutritious diet.
Ways to support heart health
- Quit smoking.
- Limit drinking alcohol.
- Exercise.
- Keep your BMI (body mass index) in a healthy range.
- Eat a healthy diet rich in whole foods, fiber, and healthy fats.
- Reduce your stress levels.
- Keep your cholesterol in check, ditto for blood pressure.
Heart health supplements
- Fiber - Soluble fiber helps lowers blood cholesterol and boosts good bacteria in the gut supporting normal heart function.
- Fish oil - contains omega-3 fatty acids which are a type of polyunsaturated fat. These fats are crucial to body functions from building brain cells to supporting normal heart health. Plant-based sources of omega-3s include flaxseed oil, walnuts, chia seeds, and tofu.
- CoQ10 or Coenzyme Q10 - contains the active antioxidant, ubiquinol, which is made in the body from ubiquinone. CoQ10 supports heart functions in many ways, including supporting a normal oxidative state of LDL cholesterol, circulation, the health of vessel walls, and heart muscle function.
- Garlic – contains antioxidants, anti-inflammatory properties, and sulphuric compounds that support a healthy heart
Sports Nutrition
Keeping your body fueled when working out can help boost energy levels, help with muscle recovery, and help burn fat.
Supplements for sports nutrition
- Beetroot has been shown to improve cardiovascular performance.
- Creatine and iron – both work at the core of our cells, the mitochondria which is the energy center of the cell increasing metabolism by increasing oxygen in the cells – giving more endurance, longer exercise sessions, and decreasing fat.
- American ginseng, also known as Panax quinquefolius, supports the HPA axis and, oxygen uptake, and reaction time. The most important benefit of American ginseng is supports stamina and endurance as well as healthy metabolism of lactic acid. This herb is great for cyclists or long-distance runners.
- CLA or conjugated linoleic acid is a fatty acid that naturally occurs in the body. CLA also supports lean muscle mass and healthy body composition while increasing metabolism. It is best to take this before a workout – about 30 to 60 minutes.
- Pineapple juice contains bromelain, an enzyme that helps support muscle and the inflammatory response after exercise.
- Eleuthero root supports the optimal use of glycogen, ADP, and ATP – the energy for cellular processes. Eleuthero supports the metabolism of lactic and pyruvic acids and increases energy production.
Gut Health
The gut microbiome consists of trillions of microorganisms, along with their genetic material. These microorganisms live in our intestinal tract and are responsible for helping to absorb and synthesize nutrients and play an important role in how we digest the food we eat. Besides, these gut microbiota play roles in many other functions of the body, including metabolism, immune regulation, cognitive function, and mood.
What scientists do know is the diversity of bacteria in the gut is good. This allows different types of good bacteria can help to fight off bad bacteria:
- Good bacteria – also known as beneficial bacteria, is any bacteria that enhance overall health. Probiotics are an example of good bacteria.
- Bad bacteria – are harmful to our body and usually cause us to be sick. Some bad bacteria can spoil your food or create an unhygienic environment.
Gut health supplements
- Prebiotic & Probiotic – good bacteria supports healthy gastrointestinal function.
- Collagen - beneficial to gut health because it is in the connective tissue in your gut.
- L-glutamine - a gut-healing amino acid, known to support a strong intestinal barrier, reduce intestinal permeability, support normal immune function and reduce the inflammatory response.
Colon Support
Colon cancer, also known as colorectal cancer is the third leading cause of death among men and women in America. Men develop colon cancer at a rate of one in 22, so colon health is an important focus to men’s health.
Ways to support colon health
- Make sure to get regular testing – colonoscopy and sigmoidoscopy can help to detect colon cancer.
- Eat a diet full of healthy fibers from fruits, vegetables, and whole grains.
- Refrain from eating red meat and processed foods.
- Exercise – people who are physically active have a 24% lower risk of colon cancer.
- Limit alcohol.
Supplements for colon health
- Fiber – supports regular bowel movements.
- Probiotics – supports healthy digestion and intestinal health.
- Vitamin D, calcium, and folate have all may help prevent colorectal cancer.
