Do you really need dietary supplements? Many doctors agree that men do need certain supplements for optimal health and to avoid future health problems. Following are the top supplements men should consider adding to their daily routine, along with recommended dosages.
Magnesium – This mineral helps regulate blood pressure and metabolism, and contributes to a good night’s sleep. It also may help prevent problems like cardiovascular disease, type 2 diabetes and migraines, as well as muscle aches and anxiety. Foods that contain magnesium include leafy greens, nuts, and beans. Recommended dosage is three milligrams per pound of body weight, and if you take it before bed it can help you sleep more soundly.
Vitamin D – This vitamin helps boost your immune system and contributes to better brain functioning. In addition, consistent normal levels reduce the risk of heart disease and cancer. The best way to up your intake is through sun exposure, with experts recommending 10 to 30 minutes of midday sun without sunscreen. Since most men fall short of that, 30 to 35 IUs of vitamin D3 per pound of body weight is recommended. Taking with a meal helps your body to absorb it better.
Fish Oil – Supplements with omega-3s like DHA and EPA can help reduce inflammation, as well as contribute to better heart health, increased brain function and mood. Increase your intake by eating fatty fish like salmon a few times a week. One to three grams of DHA and EPA a day is a good dosage, although doctors recommend not exceeding four grams per day due to a small risk of internal bleeding.