It’s hard to get all the vitamins and minerals your body needs from food alone, even if you eat a healthy, balanced diet. Getting the right nutrients is crucial to warding off diseases like diabetes, heart disease and cancer. Studies show that at least 10% of all Americans are suffering from common nutritional deficiencies. To improve your health and reduce the risk of developing a serious disease, consider adding supplements as part of your healthy lifestyle. Common vitamin and mineral supplements can support your immune system and bodily functions while preventing problems down the line. You can even support your reproductive health through fertility supplements designed for men.
1. Multivitamins
A multivitamin is a great supplement to start with. A good multivitamin for men includes minerals like calcium, iron, magnesium, potassium and vitamins A, C, D, E, K and B-complex vitamins. Your multivitamin can help support energy production in your body and ensure your organs and systems continue to function normally. A multivitamin gives you a lot of nutrients in one pill, so you will not feel overwhelmed by a cabinet full of supplements.
2. Fiber and Probiotics
Taking fiber and probiotic supplements helps support your gut health. They help keep you going regularly and keep your digestive system functioning normally. Fiber can help slow the rate of digestion and keep your blood sugar under better control, reducing blood sugar spikes that contribute to the development of Type 2 Diabetes. Fiber also helps lower your cholesterol. Probiotics work alongside fiber to help your intestines maintain a healthy microbiome and improve your immune system and mental health.
3. Collagen
Collagen is a protein that is used to build connective tissues throughout your body. As you age, your body begins to produce less collagen, so consider adding a collagen supplement to your diet. You can find collagen supplements in pill form and in powders or liquids you can add to your food or drinks. Collagen promotes tissue repair, including your skin, bones and connective tissues like tendons and ligaments in your joints. It may help reduce pain associated with arthritis and minimize the appearance of wrinkles by improving your skin’s elasticity.
4. B Vitamins
There are several B vitamins you should consider taking. Vitamins B1, also known as thiamin, as well as B12, are essential for your health and promoting energy production. Thiamin (B1) helps maintain your nervous system and brain, keeping them functioning at an optimal level. Thiamin can also reduce the negative effects of alcohol on your brain, so make sure you are adding this supplement if you enjoy drinking regularly. B12 is important for brain health and energy levels. If you are feeling more fatigued than usual or dealing with brain fog, your B12 levels might be low. It can be hard for your body to absorb B12 through food, so a supplement is a good way to ensure you get enough of this vitamin.
5. Omega-3 Fatty Acids
Research suggests that you can reduce inflammation and the risk of serious diseases by including an omega-3 supplement in your diet. Evidence suggests omega-3s reduce your risk of heart disease and other cardiovascular problems like high blood pressure. They can also reduce inflammation throughout your body and may help alleviate pain from inflammatory arthritis.
Omega-3s even improve your eye health, reducing your risk of diseases like macular degeneration. Supplements can come from plant sources or fish and are also available in pill form or liquid.
6. Vitamin D
This vitamin plays an important role in your bone health and the functioning of your immune system. Men are just as vulnerable to osteoporosis as women and need to get enough vitamin D to keep their bones healthy and strong. Vitamin D helps your body absorb calcium, which is crucial for maintaining bone density. Low levels of vitamin D are bad for your immune system. Your immune system does not function as well, making it harder to fight off illnesses. Low levels also put you at an increased risk of developing an autoimmune condition.
7. Vitamin C and Zinc
Both vitamin C and zinc help your immune system fight pathogens. Vitamin C also supports your skin and connective tissue by aiding your body’s production of collagen.Zinc is important for men because it’s needed to produce testosterone and prolactin in men and for maintaining erectile function and keeping you in the best health for reproduction.
8. Calcium
Your bone density starts to decline after the age of 40. You can maintain and improve your bone health by taking a calcium supplement. This mineral is used to support the cellular health of your bones and teeth. It also works as a signaling molecule in your body to help your nerves and muscles function properly.
9. Magnesium and Potassium
These minerals work to regulate your blood pressure and control contraction of your muscles, including your heart. Taking magnesium and potassium supplements supports your cardiovascular health and reduces your risk of developing cardiovascular diseases. Magnesium is an important supplement for men because it also promotes the production of testosterone. Men naturally begin producing less testosterone as they age, and a decrease of the hormone can reduce your muscle mass and lower your energy levels and stamina. Taking a magnesium supplement can help your body boost your natural testosterone production and keep you at your best.
10.Fertility Supplements
Fertility supplements are not just for women anymore. Companies are making fertility supplements for men containing vitamins, minerals, and other supplements that support male reproductive health. CoQ10/ubiquinol in male fertility supplements supports sperm health.
You can also find prenatal vitamins for men containing vitamins D3 and K2, which support male reproductive health by promoting the production and motility of sperm.
Start Adding Supplements for a Healthier Lifestyle
It’s hard to absorb all the vitamins and minerals your body needs from food sources alone. Deficiencies of important nutrients can cause dysregulation of your body’s systems and increase your risk of developing chronic conditions and illnesses later in life. You can promote your body’s optimal health by adding a couple of supplements into your daily routine. Taking supplements can help improve your immune system, reduce the risk of infertility, and protect your cardiovascular health.