Yes, a healthy diet should give you all the nutrients you need but sometimes your body needs a little more. Consider adding these 6 best supplements to your daily routine:
1. Vitamin D
This doesn’t only help your body absorb calcium and phosphorus for healthy bones and teeth – studies suggest it can lower the risk of certain neuromuscular problems, and of prostate and other cancers. Some studies suggest it may help counter the age-related decline in testosterone (about 1% a year) that starts around age 30, though a 2020 review of studies in the journal Clinical Therapeutics concluded that at this stage, “The evidence on vitamin D supplementation (in the management of testosterone status) remains inconsistent”.
Sources: Ideally you need 10 minutes of unprotected sun exposure a day, but some indiviuals may need more, says registered dietitian Lila Bruk. Other sources of vitamin D are fatty fish such as salmon and sardines, and eggs, liver, yoghurt, cheese and fortified milk, but it can be tricky getting enough from your diet.
To supplement: Recommended daily dose is 1 000 IU a day, says Bruk. If you have low vitamin D levels, your health provider can check them and adjust your dose accordingly. “There’s an excellent vitamin D app that tells you how much vitamin D you need based on your location and your blood levels,” she says. Check out Dminder, free on iOS/Android.
2. Magnesium
This helps your heart and muscles contract and relax the way they should, and it can improve your blood pressure and blood sugar levels. It may also help you sleep.
Sources: Brazil nuts, leafy greens, seeds, whole grains and legumes. A cup of cooked spinach has almost 40% of the recommended daily intake, but some men may not meet the required intake. A recent study in the journal Heliyon suggests that magnesium content in fruits and vegetables has dropped in the last 50 years due to environmental and farming factors, including global warming.
To supplement: Recommended intake is 420 mg a day, says Bruk; ask your health provider about the best dosage for you.
3. Zinc
This is an immunity booster and it also helps maintain testosterone levels in your blood and erectile function.
Sources: Red meat, shellfish, nuts, seeds, whole grains, fortified breakfast cereals and chocolate.
To supplement: Recommended daily intake is 11 mg. Be sure to ask your health provider how much you need, as too much can interfere with iron absorption and cause nausea.
4. Lycopene
The pigment that gives fruits and vegetables their red or pink colour has been found to decrease the risk of prostate cancer, says Bruk. In addition, recent research by the University of Sheffield found consuming 14 mg a day of lycopene improved the sperm quality of healthy young men by about 40%, boosting fertility.
Sources: Watermelon, ruby grapefruit, pink papaya and cooked tomatoes.
To supplement: There’s no recommended daily intake for lycopene, but research suggests that currently intake of 8 to 21 mg a day is most beneficial, Bruk says.
5. Vitamin B
It helps prevent infections and supports cell health and your energy levels, combating the stress many men increasingly suffer with.
Sources: Spinach, avocadoes, chickpeas, beef liver, tuna, kidney beans, salmon and Brussels sprouts.
To supplement: Recommended daily intake is 1.2 mg of B1, 1.3 mg of B2 and 12 mcg or B12, Bruk says. Ask your health provider what you need.
6. Protein powder
If you don’t consume enough protein, your body will break down existing muscle to get the amino acids it needs for repairs, says Cape Town sports dietitian Hanlie Jordaan. It requires protein to transport nutrients, synthesise hormones, keep your organs functioning and keep your immune system strong.
Sources: Meat, dairy products, eggs and fish. “You can also get protein from plant-based foods such as beans, pulses and seeds,” says Bruk. “Soy is an example of a plant protein that contains all essential amino acids.” Most South African men are taking in more protein than is needed, usually animal protein, which results in high cholesterol,” cautions dietitian Karen Protheroe. “They could rather eat more plant protein (legumes ,soya), which would increase their B vitamins.”
To supplement: The average man needs 56g of protein a day, but if you exercise regularly and vigorously, recommended intake can be 1.4kg to 2g per kg, according to the Academy of Nutrition and Dietetics and American College of Sports Medicine. Speak to your healthcare provider.
Also read: Health tips for men over 50
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