While food can and should provide all the nutrients you need for a healthy body, most guys tend not to eat a diet that includes all essential nutrients they need every day. As WebMD notes, the average middle-aged man in the US needs to boost the number of vegetables he eats by 350% to optimise their health. And for this very reason, plenty of men turn to supplements. Here is what a guy needs, and the best supplements to choose from
5 Of The Best Supplements for Men In The UK
- Gluten, yeast, and artificial colours and preservatives free
- Balanced A to Z nutrients
- Promotes reproductive health
- Easy to swallow
- Contains iron, which can be a problem for older men
- Contains just 200 IU of Vitamin D3
- Contains 1000 IU of vitamin D3
- Provides a balanced mix of omega-3, 6, and 9 fatty acids, essential for brain, eye, and heart
- Gluten, yeast, salt, and artificial colours and preservatives free
- Great price
- Not suitable for vegetarians
- Contains 6 mg of iron
- Contains a broad range of vitamins and minerals
- Contains 5 mgs of vitamin D
- Pills are packaged together, making it easy for you to remember to take each one
- Pills are to be taken with a cold drink
- DV of some vitamins is way too high
- Not suitable for vegetarians
- No allergen information
- Contains 1,600 IU of D3, above the 1,000 IU DV
- No iron; so they are suitable for men over 50 as well as for younger men
- Contains choline and lycopene
- Contains superior antioxidants
- Additional nutrition for muscle support and recovery
- Creatine precursor makes it less than ideal for the average man
- The supplement is "physician endorsed," but there's no mention of third party verification
- No allergen information
- Vegetable and fruit blend
- Gluten, soy, sugar, salt, wheat, and artificial flavour-colour-preservative free
- Contains 1,000 IU of vitamin D3
- Contains a blend of 22 vitamins and minerals
- Suitable for vegetarians
- Contains a lot of vitamin A, 7,500 IU, or 150% DV
- Tablets are rather large
- Contains a variety of herbal supplements and plant extracts which might or might not provide any benefit to your health
Nutrients Men Need
Although there are many nutrients needed equally by both men and women, some essential agents are required more so by men. And just how women-specific multivitamins address many health concerns generic for women, men’s supplements do the same. Here’s a quick round-up of the most essential vitamins, minerals, and other supplements guys need.
Calcium: News flash. Men, especially men over age 50, can get osteoporosis too. It’s not just a woman’s problem. According to the Mayo Clinic, men between the ages of 19 and 50 should aim to get around 1,000 mg of calcium daily. If you’re not getting that from your diet, it might be a good idea to try a supplement.
Vitamin D: There are two ways to get vitamin D without supplements: from food and the sun. Except for guys who spend all day working outside, without SPF, most aren’t getting the amount of D they need. You want to aim for 1,000 to 2,000 IU of vitamin D daily.
Zinc: Forget the blue pill and consider supplementing with zinc. A trace mineral, zinc plays a significant role in men’s sexual health, as it allows the body to produce testosterone, according to Healthline.
Lycopene: Lycopene isn’t a mineral or a vitamin, but your body still needs it. According to Men’s Fitness, it’s been shown to reduce the risk of certain types of cancer (including prostate cancer) and improving men’s fertility.
Vitamin K: Men need slightly higher levels of vitamin K than women. The NIH’s Office of Dietary Supplements recommends 120 mcg daily for guys, compared to 90 mcg daily for women. The vitamin helps protect the heart.
Vitamin B12: Vitamin B-12 helps keep you sharp as you get older. The tricky thing is that most people have trouble absorbing the vitamin from food with age.
Magnesium: According to Dr Axe, about 80% of people have some sort of magnesium deficiency. Your body needs magnesium to maintain a regular heart rate, for good sleep, and to keep the bones and teeth strong.
Choline: Choline can help protect your body from liver cancer and pancreatic cancer, according to Men’s Health. Your body does make the nutrient naturally, but not enough for optimum health. If you’re not getting enough from food (the best source is eggs), you can take a supplement that provides just enough to help you reach your full daily value. Take too much choline, and you risk producing a funky-smelling body odour.
Things to Look for in Supplements
One of the best things you can do when looking for a supplement for men is to read the label closely. Supplement labels need to tell you how much of each nutrient the product contains, as well as other ingredients. Since it is possible to go overboard with certain nutrients, it’s best to look for supplements that don’t offer more than 100% of your DV for any one vitamin or mineral, according to Medicine Net.
When reading the label, keep an eye out for any over-the-top claims or promises. According to Men’s Journal, the supplement industry is only somewhat regulated. The label can state that a particular supplement “helps with…” or “supports…” but it can’t say that the pills inside will cure cancer or prevent a certain type of disease.
It also helps to make sure that the supplement has been verified or tested by a third party. Institutions and independent groups who analyse the content of supplements verify that they contain the nutrients they claim to.
When buying supplements, being brand conscious does pay off. Larger, more well-known brands usually have the budgets to put towards research and development, meaning they are likely to offer a higher quality product.
Generic brands or smaller companies often don’t have the budget for the highest quality ingredients or might need to cut costs by selling you a less potent pill.
How to Take Supplements
When you take certain supplements can affect how well your body absorbs them. For example, some vitamins, including vitamins K and D, are fat soluble, as Dr Weil points out. That means, you’ll absorb them better when you take them with or right before a meal.
Another reason to take your supplements with a meal is that it lowers the risk for stomach irritation. Some people get an upset stomach or heartburn if they take supplements without food.
If you take magnesium and calcium supplements, it’s a good idea to take them at separate times; maybe take one at breakfast and the other with dinner. According to Better Nutrition, the two minerals tend to compete when taken at the same time.
Who Shouldn’t Take Supplements?
Not everyone needs supplements. For example, if you’re eating the healthiest diet possible, you’re most likely getting every nutrient you need.
Other guys might need to avoid certain supplements because of medications they are taking or because they have certain conditions. Before you start taking a supplement, it’s a good idea to talk to your doctor to make sure that the pills won’t interact with any medicine you’re on.
Conclusion: Which Supplement do you Recommend I Buy?
If you’re looking for a solid, all-around supplement for men, Wellman Max seems to be the best pick of the bunch. Despite its name, it doesn’t contain excessive amounts of the vitamins and minerals most men need. Since it’s available in a twin capsule package, it is also an easier way to make sure you’re meeting your nutritional needs each day, instead of having to take a series of supplements or a packet of supplements.
As with all supplements, make sure you talk to your doctor before starting to take Wellman Max or any other vitamin or mineral pills.