Supplements are an essential in today’s fast-paced environment: we are constantly overworking, under-sleeping, overtraining and under-recovering on top of poor stress management, poor nutritional habits, and sometimes even a sedentary lifestyle. Supplements make a huge difference to health because vitamin and mineral deficiencies often lead to health issues. For men specifically, this could be prostate issues, low testosterone, or andropause, a male version of menopause. However, with good health, all of these things are avoidable. Kimberly Slider of Hybrid MMA & Fitness shares her a list of basic supplements that every man should be taking to make sure they’re in peak health.
Vitamin D
Vitamin D is one of the most crucial vitamins required by the body: it helps boost the immune system and fights off infections, while also boosting testosterone levels. Vitamin D is essential for cardiovascular health and bone growth. Studies have shown a correlation between low levels of Vitamin D and poor male sexual function, as it’s crucial for hormonal health.
Vitamin D also plays an important role in the development of skeletal muscles as well as helping with our mood. Supplementing with 5000iU of Vitamin D daily is beneficial to a man’s hormonal and immune system health. Get a vitamin D supplement that contains vitamin K for better absorption.
See also: 5 Essential Vitamin Supplements Every Woman Should Take
Zinc
Zinc is vital for good hormonal health, and studies suggest that men are at a higher risk of erectile dysfunction if they are deficient in zinc. Zinc is a key mineral that metabolises nutrients and helps with immune function, DNA and protein production.
One of zinc’s other functions is managing the balance of estrogen and testosterone in the body: zinc inhibits the conversion of testosterone to estrogen, so men who are deficient in zinc might find they more easily store fat on the chest, hips and belly, which makes Zinc super important because Zinc can help to inhibit the conversion of testosterone to estrogen.
Vitamin B-Complex
B-vitamins are water-soluble which means that your body cannot store them—this means you need a continuous supply. Vitamin B deficiency can result in rashes on your skin, digestive issues, anaemia, depression and anxiety. Most importantly for men, vitamin B plays a huge role in heart health, and cardiovascular disease is the number one killer of men globally. Niacin (B3) boosts your good HDL cholesterol while helping to keep your bad LDL cholesterol levels low.
It is also vital for the creation and repair of DNA while helping to boost brain function. Another important one, Pantothenic acid (B5) creates red blood cells and produces important sex and stress hormones. Although many foods like avocado and salmon contain vitamin B5, this vitamin is not one you want to skimp on! All of the B vitamins bring a multitude of benefits, so taking a B-complex supplement covers all bases.
See also: 3 Immune-Boosting Nutrients For Natural Defences
Magnesium
Magnesium, known as the master mineral, is important for many body functions. It is critical for blood glucose control, protein synthesis, nerve function, recovery and hormonal health. Magnesium deficiency often shows itself by having a hard time switching off at night, feeling run down, having a decreased libido, and feeling constantly stressed or tired.
Magnesium is especially important for men as it increases testosterone levels and improves fertility. Choose a Magnesium supplement that contains Magnesium Malate, Glycinate and Citrate. Supplementing up to two grams of magnesium every evening will boost immunity, testosterone, improve sleep quality, reduce muscle cramps and improve your exercise recovery.
Omega-3
Omega-3 is a polyunsaturated fatty acid renowned for its anti-inflammatory effects. It’s essential for cardiovascular, joint and brain health. Omega-3 is also important for healthy hormone production. It can also help to lower blood sugar levels, which results in better stability of hormones and stress management throughout the day. There are also studies that show Omega-3 may help reduce the risk of Prostate cancer.
BONUS: Glutamine
Glutamine is one of the essential Amino Acids required by the body. It is a building block of protein and a critical component of our immune system. Furthermore, glutamine also plays a huge role in our gut health to enhance our immune system.
Glutamine is also a great item to add into your post-workout drinks as it stops muscles from breaking down and improves recovery. It’s a potent antioxidant, which promotes anti-aging and brings down inflammation, and fights off free radical damage, so it’s vital for men looking to maintain muscle mass.
Everyone is different and requires different types of supplements depending on their lifestyle, body type and fitness goals. If you are interested in learning more about what supplements you should be taking for your specific health goals, or purchasing approved supplements from Hybrid, contact them at info@hybridmmafit.com
