GENERICO.ruМедицинаNamed the most important nutritional supplements for men's health

Named the most important nutritional supplements for men's health

Fortify your male health with essential vitamins and minerals.

Perfect world, you will get all the vitamins and minerals you need from food. But, given the average diet of a modern man, one thing becomes clear: he lacks nutrients, reports the Chronicle.info with reference to TSN.

According to a meta-analysis of studies conducted by Oregon State University, 75% of men do not eat the recommended amount of fruit daily, and 80% do not eat enough vegetables. This means that 94% are not meeting their daily recommended intake of vitamin D, half are not getting enough magnesium, and 44% are not getting enough calcium.

This can have serious health consequences in the future, because our body does not get younger over the years. We asked the experts what supplements could fill the gaps. Read on to learn more, and be on the lookout for these hidden signs of COVID.

Vitamin D

Diets today, with their various restrictions and exceptions, prevent us from getting all the minerals and nutrients we need from food alone.

Most lack the «sunshine vitamin», so named because the human body produces it naturally when the skin is exposed to the sun. It is believed to protect against several types of cancer and is essential for bones, which is especially important with age.

«Bone health is important for both women and men, although we hear more about it in the context of women's health»,» says an assistant professor of neuroscience at Mount Sinai School of Medicine.

She added that men are also at risk for bone-related diseases, including osteoporosis. Vitamin D is important because it helps maintain bone health in several ways. First of all, it improves the absorption of calcium by the body.

The recommended daily intake of vitamin D is 600 IU for adults under 70 and 800 IU for older adults. According to the National Institutes of Health (NIH), the upper limit for vitamin D is 4,000 IU/day.

Vitamin B12

B vitamins are critical for energy production, and vitamin B12 is especially important for brain function.

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«If you're not getting enough B12, you may complain of confusion or lethargy,» the doctor says.

As you age, you will need to take vitamin B12 supplements to get the recommended amount. It is often more difficult for a person to absorb B12 from food.

The recommended allowance for vitamin B12 is 2.4 mcg. No upper limit has been established because vitamin B12 has not been proven to be harmful.< /p> Fiber

Getting enough fiber is important for everyone, but men need more fiber than women. It helps maintain bowel function, lowers cholesterol, and helps regulate blood sugar levels in diabetes.

Up to 38 g of fiber per day is recommended for men.

Magnesium < p>«If there's one mineral that almost everyone needs, it's magnesium,» says MD, MD Heidi Moretti.

Some studies show that 70% of people do not achieve this. This can lead to digestive problems, poor sleep, mood swings, and an increased risk of heart disease.

Magnesium is especially important for men because it promotes testosterone production, which decreases with aging.

«For most men, testosterone levels begin to decline around the age of 30,» says orthopedic surgeon Anthony Coury, MD.

With the loss of testosterone comes a decrease in endurance, loss of muscle mass and a decrease in energy levels. Studies have shown that magnesium supplements increase testosterone levels and reduce the risk of cardiovascular disease in men.

The recommended daily intake of magnesium actually increases slightly for adults over 30, to 420 mg per day for men and 320 mg for women. The upper limit for magnesium is 350 mg per day (this applies to magnesium supplementation only).

Calcium

Bone health becomes a priority after age 40, when bone density begins to decline. A calcium supplement may help.

«Calcium serves many purposes, but it is essential for strong bones», says the doctor. Getting enough vitamin D along with calcium is important because D promotes calcium absorption.

The recommended daily allowance for calcium is 1,000 mg for adults under 50. It increases to 1200 mg for adult women aged 51 to 70 years and both sexes after 71 years of age. The upper daily limit for adults 50 years and younger is 2500 mg; Adults 51+: 2,000 mg.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a powerful antioxidant produced by the body to support cell health and proper function. Its levels decrease with age, and CoQ10 deficiency has been linked to a number of diseases. A 2018 meta-analysis of studies found that CoQ10 supplementation can improve heart function and improve symptoms of neurodegenerative diseases.

There is no daily intake of CoQ10.

Fish oil (Omega-3 fatty acids )

Omega-3 fatty acids are great for our heart and can reduce inflammation throughout the body. «Omega-3 fatty acids are associated with a significant reduction in triglycerides, blood pressure, blood clots, plaque formation and inflammation, which are risk factors for heart disease,» says the doctor.

People suffering from depression and anxiety are likely to feel better if they start taking omega-3 supplements. In addition, omega-3s help prevent macular degeneration, which can cause visual impairment and blindness.

The National Institutes of Health recommends 1,100 mg of omega-3s for women and 1,600 mg for men per day. .

Probiotics

Probiotics are beneficial for both men and women of all ages to maintain a healthy microbiome and immune function.

As men age, they need urinary support pathways and prostate. Probiotics have been shown to reduce the risk of chronic prostatitis as well as treat benign prostatic hyperplasia or prostate enlargement and related urinary tract problems.»

Some strains of probiotics may be beneficial in certain conditions.

Lactobacillus acidophilus fights harmful pathogenic bacteria by acting as a natural antibiotic.

Lactobacillus and bifidobacteria are also good for prostate health by improving immune function and reducing inflammation, which may reduce the risk of prostate cancer.

Zinc

Zinc helps the immune system, according to the National Institutes of Health body to fight bacteria and viruses. More importantly for many guys, it is essential for male reproductive health as it promotes testosterone and prolactin production. Zinc deficiency has been linked to erectile dysfunction.

Adult men are recommended to get 11 mg of zinc per day. The upper limit is 40 mg per day, although this does not apply to men taking zinc under medical supervision.

Iodine

This nutrient plays an important role in the health of the thyroid gland, the central regulator of metabolism. Without enough iodine, it will not work well. Why do men lack iodine? Because they consume too many processed foods.

The iodine norm is 150 mcg, and the upper limit is 1100 mcg. Attention! Do not take large doses without medical supervision. Excess will overload the thyroid gland.

Vegetable Protein

Sufficient protein intake is essential to maintain muscle mass that supports metabolism during aging. If you're not getting enough, add plant-based protein to meals, which tend to be easier to digest than whey-based formulas.

Protein Value  is 0.8 g per kilogram of body weight for adults over 18 years old — approximately 66 g for a person with a body weight of 81 kg. But some research suggests that adults over 65 may need more. Talk to your healthcare provider about what's right for you.

Vitamin C

It's not the miracle cure it was advertised in the 20th century, but vitamin C is essential for immune support. system and collagen production.

Recommended Daily Allowance for Vitamin C is 90mg for adult males and the upper limit is 2000mg.

Vitamin B1

If you are a food lover, you may be deficient in vitamin B, also known as thiamine.

Thiamine is key to optimal brain and nerve function. But alcohol destroys it.

The recommended daily intake of the vitamin thiamine is 1.2 mg. No upper limit has been set.

Collagen

Over time, our body's natural ability to produce collagen decreases, so supplementation should be considered.

Collagen will relieve pain by fighting tissue aging and arthritis, contributing to the normal recovery of ligaments, tendons, joints and bones, while improving connective tissue. It will also help improve skin elasticity, which will slow down the appearance of wrinkles.

You can add collagen powder to your daily diet or mix it with water.

These essential vitamins and minerals will keep a man's health under control.

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