10 Supplements You Should Be Taking
Keep yourself at optimum health by adding these essential nutrients to your diet.
The fact is a bitter pill to swallow: Many of us simply aren't getting enough of the vitamins and minerals that have been scientifically proven to keep us feeling good, looking good and above ground. Luckily, today it's easy to boost our diets with supplements that can slow aging and enhance living. Here are 10 that every adult male ought to make a part of his life. So stock up — and lengthen your life with the report that's already changed thousands of lives: 100 Ways to Live to 100!
Although the average American male has a deficiency of several vitamins, the lack of vitamin D is one of the most pronounced and concerning. Why? Getting an adequate amount of the stuff may help prevent metabolic syndrome, multiple sclerosis, diabetes and certain cancers. If you drink plenty of milk, eat fatty fish like salmon and expose your unprotected skin to sunlight for around 15 minutes three times per week, chances that you're getting enough. But about 50% of us aren't. Pop 1,000 IU daily. For more on health, check out 10 Ways to Feel Better About Your Body After 40.
Produced naturally, coenzyme Q10 helps cells manage your body's energy supply. As we get older, production begins to drop off. Taking a supplement will preserve your pep well into your golden years. But that's not all: Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson's disease and Huntington's disease, and may thin the blood to lower the risk of heart attack and stroke. Researchers recommend 100 mg a day. For more heart-healthy advice, read up on 40 Ways to Prevent Heart Disease After 40.
High blood pressure and high triglyceride levels can bring about cardiac events like heart attack and stroke. Research has shown that men with the highest omega-3 levels have the lowest risk of dying of heart disease. How? Omega-3 fatty acids work make blood slicker. That helps to reduce the risk of clots and blocked arteries and keeps blood pressure and triglyceride levels low with the heart beating regularly. If you're a healthy dude, 1,000 mg a day is a good daily dose. If, however, you have pre-existing heart problems, you could require 2,000 to 4,000 mg. Ask your doctor. To live your life to the absolute fullest, start checking off these 40 Things You Must Do in Your 40s!
High levels of an amino acid called homocysteine can increase your risk of blood clots and reduce levels of blood flow to the brain. That's bad news all around, especially given that high levels of homocysteine are correlated to early warning signs of Alzheimer's. Folic acid helps prevent clogged arteries and improves blood flow to the brain by keeping homocysteine levels down. Research shows that taking 500 mg a day could help lower homocysteine levels by 18 percent or more. For more way to sharpen your brain, read up on these 13 Tips for a Sharper Brain.
If you're a guy and you live long enough, your chances of having prostate cancer are pretty high. The average age at diagnosis is 69, and beyond that age, the chance of a man developing prostate cancer becomes more common than any other cancer in men or women. One of the best supplements you can take to lessen your risk is boron. According to research, men with the highest boron intakes are 65 percent less likely to develop prostate cancer than men with lower levels. The bad news is American men have one of the lowest boron intakes in the world — perhaps that's why your chances of getting prostate cancer are around 17%. (Compare this with rural China, where men stand just a 2% chance of getting it.) If you don't live close to a GNC, there are many good buying options on Amazon. Three milligrams a day is the effective dose. Stock your kitchen with these 25 Foods That'll Keep You Young Forever!
Studies have linked selenium consumption to a decreased risk of cancers of the prostate, colon and lungs, among others. Why? It forces cancer cells to self-destruct. And according to research from the University of North Carolina, low levels of selenium may make it easier for viruses to mutate, worsening flu symptoms. That's why it's a particularly good idea to pop some if you're sick or feel like you're coming down with something. Take 200 mg daily.
As we age, there are things we gain — wrinkles, stories, assets — and things we lose. One of them is cartilage, the flexible connective tissue that's found throughout the body, including on the articulating surfaces of our joints. Time and movement wears it away, leaving you feeling creaky and causing pain. The good news: You can help to reverse this by taking a glucosamine supplement. A study published in the Lancet showed that over a three-year period, a glucosamine regimen reduced joint pain and stiffness by up to 25 percent and helped prevent the progression of osteoarthritis in the knees. Take 1,500 mg a day and you should see improvement in about six weeks. In the meantime, do yourself a solid by working these 20 Amazing Healing Foods into your diet!
Research has shown that muscular strength is a pretty good indicator of how long men live. A proven way to get stronger is to supplement with creatine. Researchers at the Medical College of Wisconsin found that by taking creatine for just two to three months, study participants increased their maximum bench presses by an average of 15 pounds and their squats by 21 pounds. How? Well the short explanation is that creatine increases the body's ability to produce energy quickly. That might help you squeeze out an extra rep or two or lift a heavier weight, and when that happens, your muscles adapt by getting bigger and stronger. You only need about 5 g per day, which amounts to around a teaspoonful. Stir it into a smoothie or protein drink.
Like creatine, chromium is best known as a muscle-building supplement, but it does more than just that. It helps keep your risk of developing Type-2 diabetes in check. Cchromium improves the body's sensitivity to insulin, making it easier to keep blood-sugar levels under control. How much should you take? 35 micrograms (mcg) a day. To make the most of every day, start checking off these incredible 50 Things You Must Do Before You Die!
Heard of it? It's a compound found in certain plants and red wine that has been shown to provide a host of benefits, such as enhancing endurance, increasing levels of testosterone, warding off heart disease and cancer, promoting eye health and even sharpening your mind. But before you go out and grab a case of Two Buck Chuck, know that supplements are a more convenient way to get a big hit of this incredible compound: 600 mg daily is an often-recommended dose.
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