While I often write about female issues, many people wonder about the guy in their life – whether it’s their significant other, brother, father or best guy friend. While many supplements are gender neutral, their reason for taking them can be quite different. Here are five that every guy should consume:
Improve Prostate Health with Fish Oil. Fish oils help to protect the brain from the deleterious effects of a stressful lifestyle, as well as reduce the risk of heart disease. Its benefits also extend to the prostate. In men with prostate cancer, combining a low-fat diet with fish oil supplements slowed the growth of cancer cells, according to a study in Cancer Prevention Research. In fact, the changes were noticeable in as little as four weeks. Whereas other studies have found that fish oil can reduce triglyceride levels by 25% – 30%. They have also been found to reduces the severity of brain damage after a stroke, according to a study conducted by Université Laval researchers. Not a bad resume for one supplement! I recommend taking 2-3 capsules (or one teaspoon) twice daily with meals.
Lower Blood Pressure with Antioxidants: Antioxidants like vitamins C and E, coenzyme Q10 and alpha lipoic acid are essential for anti-aging and overall health. In one study men with the highest intake of vitamin C had a significantly lower risk of dying from cancer than did their counterparts with the lowest intakes. Whereas, CoQ-10 can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. This supplement may also improve sperm quality and in turn, male fertility. Supplement with a high potency antioxidant formula daily to reap the benefits.
Lower Stress with Sterols: Plant sterols help regulate the immune system – if it is running too low, they help to boost it, aiding in the prevention of infection; if it is overactive, as in the case of autoimmune disease or allergies, sterols help to make it less reactive. Studies have shown that taking a phytosterol/sterolin mixture prior to a highly stressful physical event protects against immune suppression and excessive inflammation associated with high physical stress. It seems to inhibit the excessive release of cortisol and lowers the cortisol/DHEA ratio, indicating a more adaptive response to stress. Potent anti-inflammatory and anti-stress compounds, sterols also improve cholesterol levels. Phytosterols lower serum cholesterol by inhibiting the absorption of cholesterol in the small intestine. I recommend taking one capsule 1-2 times daily either with or without food.
Boost Testosterone with Zinc: Testosterone levels tend to taper off with aging, obesity and stress, but today men are experiencing testosterone decline much earlier in life. This is quite an alarming finding, considering low testosterone has been linked to depression, obesity, osteoporosis, heart disease and even death. Zinc is needed to maintain testosterone levels in the blood. A deficiency of zinc causes a decrease in the activity of LH, the hormone that stimulates the production of testosterone. Zinc also appears to inhibit the conversion of testosterone to estrogen via the aromatase enzyme. Take 25 to 50 mg a day before bedtime.
Supersize Sperm Health with Vitamin D: Vitamin D has been proven to lower insulin, enhance the immune system and even improve fat-loss efforts. However its benefits extend even further for men. One study 0f 300 men conducted at Copenhagen University showed a positive correlation between reproductive health and vitamin D levels. In fact, men with vitamin D levels of up to 75 nmol/l has a significantly higher sperm motility than their vitamin D deficient colleagues with levels up to <25 nmol/l. Another study of more than 3300 males found a link between low testosterone and vitamin D levels. I recommend taking 2,000iu – 5,000iu daily with food throughout the year.