In the modern world (where most food mostly contains terrible ingredients), supplements are becoming increasingly important. Last week, we talked about the ways to gain weight with a fast metabolism. This week, we're diving into the 6 Best Supplements for Men in 2024. For all our female readers: don't worry, because you might want to check our other blogs :).
In today's blog, we'll cover the most important supplements for the entire body. This includes testosterone support, heart health, stress management, exercise performance, etc. So those out there purely interested in muscle gain or weight loss: I hope you're good at cherry-picking.
Disclaimer: We are not medical professionals, and the information provided in this blog is based solely on our interests and basic knowledge of the subject matter. While we strive to ensure accuracy, readers should consult qualified healthcare professionals or experts for personalized advice or medical concerns. Additionally, we rely on reputable sources to support the information presented in this blog.
So, let's stop chatting and get to work with the best supplements for men in 2024!
6 Best Supplements For Men in 2024
#1 Testosterone
Importance
One of the most important hormones for men. Testosterone contributes to muscle mass and strength, by promoting protein synthesis. It also contributes to bone strength. Based on FEA of QCT data, testosterone increased the estimated strength of the spine trabecular bone by 10.8%
It also contributes to fat distribution, making the risk of heart disease bigger. This works both ways. Lower testosterone -> increasing body fat, but also increasing body fat -> lower testosterone. Just make sure you stay in shape to prevent yourself from nasty diseases.
For the naughty people out there, be aware... Testosterone plays a huge role in your libido and sexual function. It affects the development of sexual organs, your overall sex drive, and your overall sexual performance. While low testosterone plays an important role in this, psychological and medical issues like stress, anxiety, problems, obesity, high blood pressure, and high cholesterol also affect your libido.
Generally speaking, low testosterone levels are below 300 ng/dL.
Supplements
An important supplement for this is DHEA (Dehydroepiandrosterone). This is a hormone produced primarily in your adrenal glands. They are the highest when you're about twenty but then decline by about 10% per decade.
DHEA is made out of cholesterol and is transformed into estrogen and testosterone inside your body. If you take 50 MG per day, it can help to prevent depression, bone density, adrenal insufficiency, and body composition.
DHEA is a naturally occurring hormone, making it completely safe to supplement your normal diet.
Besides DHEA, other potential testosterone-boosting supplements are:
D-aspartic acid: a natural amino acid. Some studies suggest that cream is 5X more effective than pills.
Zinc: essential mineral for your body, beneficial for testosterone in the long term.
Magnesium: especially for physically active people, taking magnesium is essential.
Ashwagandha: a "new" supplement in the Western world. Proven in India to help with anxiety and insomnia, but limited verified research has been done on the effects on testosterone levels.
#2: Prostate Health
Importance
The most common cancer is prostate cancer. While most of the patients are seen in men >65, it's something to be aware of. Especially in your early years.
The prostate is prone to 3 main conditions:
Prostatitis: may cause an infection
Benign Prostatic Hyperplasia (BPH): aging-related enlargement of the prostate gland
Prostate Cancer: the growth of cancerous cells inside the prostate, which may affect other parts of the body.
To prevent this, a healthy lifestyle is needed which comes down to exercise and nutrition. It lowers your chances of encountering one of these.
All of these problems also affect your reproductive function. This has 4 different functions:
Produce egg and sperm cells
Transport and sustainment of these cells
Nurture the developing offspring.
Produce hormones (like again, testosterone)
These can be divided into primary and secondary activities.
So now we know why prostate health is as important as it is, let's discuss how to improve it.
Supplements
Saw palmetto extract is a common ingredient in several prostate supplements. The extract makes it way more effective than just the regular saw palmetto. Research shows us that saw palmetto extract helps treat symptoms of BPH such as finasteride without side effects, like a loss of libido. It is also known as a supplement to treat hair loss.
Besides SPE, other potential prostate health supplements are:
Beta-Sitosterol: It is believed to help alleviate symptoms of BPH and support urinary function.
Zinc: Zinc is an essential mineral that plays a role in immune function and wound healing. It's also found in high concentrations in the prostate. Adequate zinc levels are associated with prostate health.
Vitamine E: known for its antioxidant properties, may play a role in supporting prostate health by reducing oxidative stress and inflammation.
#3: Heart Health
Importance
While this one belongs on both the male & female list, it has to be in here. Heart health depends on various factors, like cholesterol or blood pressure. Again, a healthy lifestyle does 70% of the work. This includes low-saturated fats, no added sugars, regular exercise, and stress management.
Especially men over age 45 and families with heart disease should be aware of this.
While there are supplements to "strengthen your heart", most of the work comes from your lifestyle. There is no way around it - if you drink regularly, smoke, and eat a lot of processed foods, your chances of getting heart disease are bigger. No supplement can compensate for this.
Supplements
The star of the show this time is CoQ10, an antioxidant your body produces naturally. The main role of CoQ10 is to grow and maintain important cells of your body. The level of this antioxidant decreases as you get older, which creates a perfect spot for supplements!
CoQ10 can also be found in meat, fish, and nuts. However, for a grown adult, this is not enough.
Next to preventing heart disease, CoQ10 can also prevent you from diabetes, Parkinson's Disease, migraine, and for all the gym bros reading this, improve physical performance.
Next to CoQ10, other supplements are:
Omega-3 Fatty Acids: Omega-3 fatty acids have been shown to reduce triglycerides, lower blood pressure, and have anti-inflammatory effects, contributing to cardiovascular health.
Magnesium: Magnesium is essential for heart rhythm regulation, blood pressure control, and muscle function, making it important for overall cardiovascular health.
Garlic: Garlic has been associated with lowering blood pressure, reducing cholesterol levels, and having anti-inflammatory effects, potentially benefiting heart health.
Berberine: Berberine has shown potential in improving cholesterol levels, blood sugar control, and reducing inflammation, which can be beneficial for heart health.
Vitamin K2: Vitamin K2 is involved in calcium metabolism and may help prevent calcium deposits in arteries, supporting cardiovascular health.
#4: Exercise Performance
Importance
Whether it is physical or mental health, exercise is important for everyone. Every single one on this list is related to exercise. It improves your brain health, and heart health, manages weight, reduces the risk of disease, and strengthens bones and muscles.
Also, it does not have to be fitness. You can do any sport you like! Hiking, swimming, running, cycling, playing football, as long as your heart rate is going up I'm happy!
If you're looking to gain muscle, doing your heavy sets is your way to go. But if you're looking to lose weight, you might want to jump on the treadmill. For example: set your goal for 150 minutes of moderate physical activity. Dividing it by 5 gives 5 days of 30 minutes of moderate exercise. Doesn't sound that bad, right?
Supplements
Recently, we've made a blog about the best supplements for muscle growth. Be sure to check this list for an in-depth review of this topic!
#5: Brain Health
The main office. The thing that functions across cognitive, sensory, social-emotional, behavioral, and motor domains. Inside that thing on top of your body, that's where you find magic. No AI can beat that. So what is holding you back from keeping it healthy? Nothing I hope.
Our brain is both negatively and positively impacted by internal and external factors, such as safety & security, healthy environments, social connections, etc.
To learn more about brain health, we recommend you take a look at this article from the experts of McKinsey.
Supplements
While most of the nutrients your brain needs come from nutrition and lifestyle, there are still a lot of things to focus on.
Vitamine B plays a huge role in brain health. Vitamins like B6, B12, and B9 all have a huge positive impact on brain health. Vitamin B12 can also be found in protein sources like fish, lean meat, eggy, and fat-free milk.
All of the vitamins named above are involved in the synthesis of neurotransmitters, which are chemical messengers that transmit signals between nerve cells. Adequate levels of these B vitamins are important for maintaining a balanced and healthy neurotransmitter system, contributing to mood regulation and cognitive function.
Besides that, they play a role in the breakdown of homocysteine, an amino acid. Elevated levels of homocysteine have been associated with an increased risk of cognitive decline and neurodegenerative disorders.
Other important potential supplements for brain health are:
Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain structure and function. They are associated with improved cognitive function and may help reduce the risk of neurodegenerative diseases.
Phosphatidylserine: Phosphatidylserine is a phospholipid that is a component of cell membranes, including those in the brain. Some studies suggest it may support cognitive function, particularly memory.
Ginkgo Biloba: Ginkgo biloba is believed to have antioxidant and anti-inflammatory properties. It may improve blood flow to the brain, potentially benefiting cognitive function, particularly in age-related cognitive decline.
Curcumin: Curcumin has antioxidant and anti-inflammatory properties. Some research suggests it may have neuroprotective effects and benefit cognitive function.
#6: Joint Health
Importance
The last essential on this list is joint health. Keeping your bones strong becomes more essential as you get older. In the US, the Centers for Disease Control and Prevention (CDC) reports that arthritis (a condition that causes pain and swelling in your joints) is the most common cause of disability.
Improving your joint health naturally comes down to a few things:
Be active: get at least 30 minutes of moderate-intensity exercise per day.
Maintain a healthy weight: a weight loss of just 5% can reduce joint pain.
Quit smoking: smoking can cause rheumatoid arthritis.
But also things like a healthy posture, a strong core, and protection can benefit your joint health in the long run.
Supplements
The most important supplement for joint health is calcium. While it is mostly essential for your bones, it also benefits your joints in doing that.
99% of the body's calcium is stored in bones and teeth. This way, it provides structural support and helps maintain their strength and integrity. Besides this, calcium also benefits your:
Muscle Contraction: Calcium is essential for muscle contraction. When a nerve stimulates a muscle, it triggers the release of calcium ions, allowing the muscle fibers to contract.
Blood Clotting: Calcium is involved in the blood clotting process. When there is a wound or injury, platelets release calcium, leading to the formation of blood clots to prevent excessive bleeding.
Cell Signaling: Calcium acts as a signaling molecule in many cellular processes. It plays a role in transmitting signals within cells and between cells, influencing various physiological functions.
But also benefits your nerve function, enzyme activation, hormone release, and blood pressure regulation. It also keeps your acid-base balanced.
Lastly, the other most important supplements for joint health are:
Glucosamine: Glucosamine is a natural compound found in cartilage. Some studies suggest that glucosamine supplements may help reduce joint pain and improve joint function, especially in individuals with osteoarthritis.
Chondroitin: Chondroitin is another component of cartilage. It is often combined with glucosamine in supplements. Research suggests that chondroitin may help reduce joint pain and improve function, particularly in osteoarthritis.
Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties, and some studies indicate that they may help reduce joint pain and stiffness, particularly in conditions like rheumatoid arthritis.
Vitamin D: Vitamin D is essential for bone health, and maintaining adequate levels may be beneficial for joint health. Some studies suggest a link between low vitamin D levels and an increased risk of joint disorders.
Conclusion
In conclusion, the journey to optimal health requires a holistic approach, acknowledging the intricate connection between physical well-being and the right supplements. In this exploration of key supplements for men, we've delved into the pivotal roles of testosterone, prostate health, heart health, exercise performance, brain health, and joint health.
Remember, these insights are not a substitute for professional medical advice, and it's crucial to consult with your healthcare provider before integrating any supplements into your routine. Empower yourself with knowledge, embrace a healthy lifestyle, and consider personalized supplementation to pave the way for a resilient and vibrant life.
Stay tuned for our upcoming blogs addressing supplements tailored for our female readers, continuing the journey towards comprehensive well-being for all.
FAQ (Frequently Asked Questions)
Q1: Why should I consider taking supplements for men's health?
A1: In today's modern world, where our diets may lack essential nutrients, supplements play a crucial role in filling nutritional gaps. They can support various aspects of men's health, from hormone balance and heart health to cognitive function and joint strength.
Q2: Are these supplements safe to take?
A2: While many supplements are generally safe when taken as directed, it's important to consult with your healthcare provider before starting any new supplement regimen. Individual health conditions, medications, and specific needs vary, and a professional can offer personalized guidance.
Q3: Can supplements replace a healthy lifestyle?
Q4: How do I know if I need these supplements?
Q5: What's the significance of testosterone for men's health?
A5: Testosterone is a crucial hormone for men, contributing to muscle mass, bone strength, fat distribution, and libido. Its levels can be influenced by various factors, and supplements like DHEA, zinc, and magnesium may offer support.
Q6: How can I improve my prostate health?
A6: Maintaining a healthy lifestyle through exercise and nutrition is key for prostate health. Supplements, like saw palmetto extract, beta-sitosterol, zinc, and vitamin E, may contribute to overall prostate well-being.
Q7: What supplements support heart health for men?
A7: CoQ10, omega-3 fatty acids, magnesium, garlic, berberine, and vitamin K2 are notable supplements for heart health. However, lifestyle choices, such as a heart-healthy diet and regular exercise, remain foundational for cardiovascular well-being.
Q8: Can supplements enhance exercise performance?
A8: While supplements can complement your fitness journey, they aren't a substitute for regular exercise. For muscle growth, consider supplements like those covered in our muscle growth blog. A well-rounded approach to exercise, including both strength training and cardiovascular activities, is essential.
Q9: How do supplements contribute to brain health?
A9: Vitamins B6, B9, and B12, omega-3 fatty acids, phosphatidylserine, ginkgo biloba, and curcumin are supplements associated with brain health. These nutrients support neurotransmitter synthesis, reduce oxidative stress, and promote overall cognitive function.
Q10: Why is calcium important for joint health?
A10: Calcium is crucial for bone health, and strong bones are integral to joint support. In addition to providing structural support, calcium plays roles in muscle contraction, blood clotting, cell signaling, and more, contributing to overall joint and bone health.
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