5 Supplements Every Man Should Take
Between joint supplements in multiple varieties, testosterone boosters with questionable ingredients, and protein drinks in hundreds of flavors, it can be hard for men to know which supplements to take. Here is a list of the top five supplements that every man should consider adding to their daily routine!
1. Coenzyme Q10 (CoQ10)
Coenzyme Q10 (or CoQ10 for short) is an antioxidant that is made in the body and plays a vital role in the production of cellular energy. CoQ10 is particularly important for heart health because no other organ needs as much energy as our hearts. Natural CoQ10 levels can decline with age and from cholesterol-lowering statin drug use and taking a CoQ10 supplement can help maintain optimal levels.1 Research also suggests that CoQ10 can help support male fertility.2
While there is currently no set recommended intake of CoQ10, 30-60 milligrams per day (mg/day) has been generally recommended by some researchers. Studies also suggest that an intake of 100-200 mg/day may have a positive impact on cardiovascular health.1 Be sure to choose a form of CoQ10 that is both water and fat-soluble, such as our Qunol Ultra CoQ10, for superior absorption in the body.3
2. Omega-3 Fatty Acids
In a balanced diet, omega-3 fatty acids should be eaten in equal amounts with another essential fatty acid, omega-6. Omega-6s are found in plant-based oils (such as corn oil) and in nuts or seeds. However, most Americans consume six times more omega-6s than omega-3s because they are more common in our diets. Research has revealed that eating more omega-3s can help support heart health and taking omega-3 fatty acid supplements is one way to accomplish this.4
Most plant sources of omega-3 fatty acids only contain a form called alpha-linolenic acid (ALA) which is converted to eicosapentaenoic acid (EPA) and then to docosahexaenoic acid (DHA). You should look for a fish oil or algae supplement that contains both DHA and EPA to help support your levels of these essential fats.
3. Vitamin D
Vitamin D plays an important role in supporting bone health because it helps our bodies absorb calcium. Research has even shown that vitamin D may reduce the risk of falls in older people.5 Low vitamin D levels have been associated with a variety of health conditions, so it’s a good idea to ensure you are getting enough.
While our body makes vitamin D when our skin is exposed to the sun, cold weather and other lifestyle factors can keep us from spending enough time outside.
The current recommended intakes for vitamin D are 600 IU for adult men and 800 IU for men over 70 years of age.6
Lycopene is an antioxidant that can help protect cells from excess free radical damage. It has also been studied for its benefits on prostate health.7
There is no set recommended intake, but most lycopene supplements are typically 10-40 mg per serving.
Supporting joint health is a common concern for men, especially those who are physically active. Turmeric has been shown to benefit joint health because of its antioxidant properties.8 Our joints undergo an enormous amount of stress everyday and turmeric can help provide support and keep us active.
Turmeric is difficult for our bodies to absorb in ground powder form, this is why taking a turmeric supplement with an absorption enhancer is important. Turmeric supplements that contain an absorption enhancer called gamma-CD, like our Qunol Turmeric softgels, have been shown to be about 40X better absorbed than regular§ turmeric.9
It seems like there is a new supplement geared towards men coming out every week. Instead of loading up on the latest and greatest, why not go back to the basics? Stick to these five research-backed supplements for a healthier life!
- US Pharmacist. 2000: 25(10), 28-41.
- J Assis Reprod Gen. 2013;30:1147–1156.
- Mitochondrion. 2007 Jun;7 Suppl:S78-88.
- Exp Biol Med (Maywood). 2008 Jun;233(6):674-88.
- Bischoff-Ferrari HA, et al. JAMA. 2004 Apr 28;291(16):1999-2006.
- Phytother Res. 2014 Nov;28(11):1625-31.
Eur J Nutr. 2018 Apr;57(3):929-938.
- Blog Contributor