MEN'S HEALTH
Supplements Every Man Should Take
CALCIUM
TO LOSE WEIGHT AND STRENGTHEN BONES
Most men don't get the recommended 1,000 mg of calcium a day (a cup of
milk has 300). Men with the highest calcium intakes weigh less on average
than men consuming less calcium.
Aim for 1,200 mg calcium -- half in the morning, half at night, to
maximize absorption.
CHROMIUM TO
WARD OFF DIABETES
If you're overweight or diabetes runs in your family, taking chromium
is one of the best things you can do to help keep insulin levels in
check. Chromium improves the body's sensitivity to insulin, making it
easier to keep blood-sugar levels under control.
Take 35 micrograms (mcg) a day. Check the label for "chromium
picolinate," the form that studies have found to be the most effective.
Tip: If you already are diabetic, ask your healthcare professional
if you should take 200 mcg.
COENZYME
Q10 TO BOOST ENERGY
Your body produces coenzyme Q10; it helps cells manage your body's energy
supply. But as you get older, production decreases. The only way to
get back up to youthful levels is by taking a supplement. Recent studies
suggest that coenzyme Q10 may fight cancer, Parkinson's disease, and
Huntington's disease, and may thin the blood to help prevent heart disease.
Q10 is also packed with free-radical-fighting antioxidants, which can
slow the signs of aging.
Researchers recommend 100 mg a day. You won't find Q10 in a multivitamin
or get any useful quantity from food.
Tip: If you're taking statins, which can reduce Q10, consider upping
your intake to 200 mg.
CREATINE
TO BOOST MUSCLE AND MEMORY
Researchers at the Medical College of Wisconsin found that men taking
creatine for just 2 to 3 months increased their maximum bench presses
by an average of 15 pounds and their squats by 21 pounds. Australian
researchers say memory and intelligence test scores improved after just
6 weeks of creatine use.
5mL a day will provide maximum benefit.
FOLIC
ACID TO CUT ALZHEIMER'S RISK
Folic acid helps prevent clogged arteries and improves bloodflow to
the brain by keeping down levels of homocysteine, an amino acid that
increases your risk of blood clots. High homocysteine levels are associated
with early warning signs of Alzheimer's, such as dementia and memory
loss. Researchers in Sweden found that Alzheimer's patients are more
likely to have folic acid deficiencies.
Taking 500 mcg a day will help lower homocysteine levels by 18 percent
or more. Food sources include citrus fruit, beans, and fortified breads
and cereals.
GLUCOSAMINE
TO GREASE YOUR JOINTS
To reverse damage to joints and actually rebuild cartilage, take glucosamine,
made from the shells of crabs and lobsters. In a 3-year study of 200
people with joint problems published in the Lancet, glucosamine reduced
joint pain and stiffness by up to 25 percent and helped prevent the
progression of osteoarthritis in the knees. The British Journal of Sports
Medicine says that 88 percent of people with joint problems reported
less pain after 12 weeks of treatment.
Take 1,500 mg a day. Brands that combine glucosamine with chondroitin
are fine.
OMEGA-3S
TO PROTECT YOUR HEART
Omega-3 fatty acids keep blood pressure and triglyceride levels low
and the heart beating regularly. They reduce the risk of clots and blocked
arteries. Studies show that men with the highest omega-3 levels have
the lowest risk of dying of heart disease.
For healthy guys, take 1,000 mg a day. Those with heart problems may
need 2,000 to 4,000 mg. But check with your doctor -- too much can increase
your risk of catching a cold.
SELENIUM
TO FIGHT OFF CANCER
The most effective single nutrient to prevent cancer, selenium basically
forces cancer cells to self-destruct. Studies have linked increased
selenium consumption to a decreased risk of cancers of the prostate,
colon, and lungs, among others.
You should take 200 mcg a day -- more when you're sick. Research on
mice, done at the University of North Carolina, suggests that low levels
of selenium may make it easier for viruses to mutate, worsening symptoms
of the flu.
VITAMIN
E TO SLOW THE EFFECTS OF AGING
One of the most potent antioxidants, Vitamin E may help reduce the risk
of certain eye diseases, heart disease, cancer, even Alzheimer's disease.
Bonus: Studies show it also reduces muscle damage after exercise.
Take up to 400 IUs a day, since most people get just a fraction of
that from their diets. (A typical multivitamin has 45 IU.)
