Do you find it hard to eat healthy?
Even though you try to eat healthy do you still find yourself splurging on pizza, chips, and beer?
If you’re anything like me, you’re probably not getting all the daily nutrients that your body requires and you’re not alone.
While a healthy diet alone should provide your body with all of the nutrients that it requires, most of us don’t consume the five to nine recommended servings of fruits and vegetables every day.
A healthy diet should provide you with all of the nutrients that your body requires. Since most of us don’t eat the healthiest of diets, dietary supplements can help fill in the gaps, and may even provide added health benefits. (Source)
Just remember that even when taking dietary supplements, we still need to eat healthy and exercise if we want to see results. Also, remember to speak with your doctor before taking any supplement because some of them can have serious side effects.
Three Supplements That Every Man Needs
The three supplements that every man needs are a multivitamin, omega-3 fatty acids, and a probiotic. These supplements will ensure that you are getting all of your daily recommended nutrients.
Although a balanced diet is the best way to get all of the vitamins and minerals that your body needs, most men can benefit from a multivitamin supplement.
In fact, according to the USDA, men between the ages of 31 and 50 would need to eat 350% more dark green vegetables and 150% more fruit every day in order to meet federal dietary guidelines.(Source)
Multivitamins help you meet your daily nutrient requirements and make up for our less than perfect diet providing your body with what it requires to perform at its peak level. A multivitamin supplement can also reduce your risk of contracting certain chronic illnesses including diabetes, heart disease, and cancer.
Omega-3 Fatty Acids
Omega-3 fatty acids are considered essential fatty acids because they are required for optimal health, however, the body cannot produce them. The only way to get them is to consume them as part of your diet or as a dietary supplement. (Source)
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.(Source)
The two most important omega-3 fatty acids are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA are primarily found in fish such as salmon, tuna, halibut and krill as well as fish oil and krill oil supplements. (Source)
While there is no official recommendation on how much omega-3 fatty acids to consume daily, most health organizations recommend that 250 – 1000 mg is enough for your overall health. (Source)
Do not take more than 3 grams daily of omega-3 fatty acids from capsules without the supervision of a healthcare provider due to an increased risk of bleeding. (Source)
Probiotics are bacteria normally found in foods like yogurt and kefir. They play a key role in keeping your body functioning properly by maintaining a balance between the good and bad bacteria in the stomach.
A healthy stomach can help control several conditions because your stomach is connected to the rest of your body. Recent studies show that probiotics can help improve your digestive health, heart health, brain health, and the functioning of your immune system.
Additional studies have shown that probiotics can also help you lose weight and reduce your BMI. (Source)
Additional Supplements For Men Over 40
Vitamin D, known as the “sunshine vitamin,” is produced by your body in response to exposure to sunlight. It is found in foods such as fish, egg yolks, and fortified grain and dairy products.
Vitamin D plays a key role in helping your body use calcium to create strong bones. Research has also shown that it also plays a role in preventing a number of conditions including diabetes, hypertension, multiple sclerosis, and may even boost weight loss.
Guidelines from the Institute of Medicine increased the recommended dietary allowance (RDA) of vitamin D to 600 international units (IU) for everyone ages 70 and below. (Source)
Coenzyme Q10 (CoQ10) is an antioxidant found in every cell of your body. Your body produces Coenzyme Q10 for cell growth and maintenance. CoQ10 also acts as an antioxidant which protects your body from the damage caused by harmful molecules.
Unfortunately, your CoQ10 levels decrease as you grow older making your body more susceptible to conditions like heart disease, cancer, and periodontal disease. Research shows that taking a CoQ10 supplement can help with the symptoms of heart conditions, Parkinson’s disease, and other conditions. It has also been shown to improve physical performance.
The amount of CoQ10 found in dietary sources isn’t enough to cause a significant increase in your CoQ10 levels. Therefore, it is recommended you consume a CoQ10 supplement containing 30 to 200 mg daily. Since CoQ10 is fat soluble, consuming it with a meal increases your body’s ability to absorb it. (Source)
Additional Supplements For Weight Loss
Recent studies have shown that a high protein diet can help you lose weight. One study published in 2014 suggested that increasing your protein while cutting back on carbs and saturated fats will help you lose weight while maintaining lean muscle mass. (Source)
If you are not getting enough protein from dietary sources, a protein supplement may help. These supplements are manufactured from several sources; some come from milk, like casein and whey protein, while others come from plant sources.
The best protein supplement for weight loss is casein protein. Upon contact with stomach acid, casein forms a gel and is digested more slowly so you to feel full longer. This results in a steady, long-term release of amino acids into your bloodstream which can aid in weight loss. (Source).
Additional Supplement For Muscle Gain
Whey protein tops the list of muscle gaining supplements because it’s cheap and it works. It is a milk protein that has a high level of branched-chain amino acids. Whey is as good or better than any other protein source and is digested quickly, getting into your muscles fast.
Most men should consume 20 grams of whey protein 30 minutes prior to a workout and consume 40 grams within 30 minutes after a workout. You should also consume 30 grams of whey during your first meal of the day.
Creatine is one of the most popular supplements because it is effective at increasing muscle mass and performance. (Source) It is one of the most studied supplements and has been scientifically proven to work. (Source). Additionally, its safety has been verified by both the NCAA and the IOC.
According to The Journal of Sports Medicine and Physical Fitness, taking oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects. (Source) Most studies recommend that you take 3–5 grams of creatine a day if you want to maximize the creatine level in your muscles. Some studies recommend creatine “loading” by taking 20 grams of creatine per day for the first 5 days and then dropping back to 3-5 grams a day.
Beta-alanine is a non-essential amino acid that is used to improve performance and exercise capacity.(Source) It works by protecting your muscles from the lactic acid buildup produced during vigorous exercise.
Beta-Alanine will reduce your muscle fatigue and increase your endurance. This helps you increase your exercise volume by completing more reps. Some studies show that combining Beta-Alanine with creatine helps increase muscle mass and reduce body fat.(Source)
The normal recommended dose for Beta-Alanine is 2-5 grams daily. Taking it with a meal may be even more effective. The most common side effect of Beta-Alanine is tingling of the skin that lasts for 60-90 minutes after consumption. (Source)
The Bottom Line
Supplements will not solve all of your health issues. A healthy diet, exercise, and sleep are also important.
These supplements are proven to work and have been tested for weight loss and muscle gain.
You must be committed to a consistent regimen in order to see positive results with your weight loss, muscle gain or health improvement programs.
Don’t give up as there is a multitude of supplements or you to try. The research will help you to make the best choice that aligns with your weight loss goals.
Because of the potential for side effects and interactions with medications, you should only take dietary supplements under the supervision of your healthcare provider.