(This is a guest post by Dan Fries, who writes on nootropics at his site Corpina. I believe that there are other supplements proven to work, as readers know, but hey, healthy disagreement. We’re also on the same page regarding supplements you should avoid.)
To make up for a deficiency of essential vitamins and minerals, men are often advised by their physicians to take supplements. They are required to reach the optimal health like those who wanted to maintain their great shape.
Most of the American men eat huge loads of food that contains these nutrients which are found to be unnecessary. Many researchers and physicians said that there are some vitamins and minerals they should take to reach the goal.
Although a lot of men may think that a consistent healthy diet and regular exercise are all you need to be healthy, the truth is that supplements can make a huge differents. Research shows that, no matter how healthy or diet is day-to-day, we’re not going to be at our best unless we get all the essential nutrients.
American Dietetic Association mentioned that to keep every man’s body healthy specifically aged 31 to 50, they should eat 350% of more dark green vegetables and 150% more fruit in their meals all day. Even when eating this amount of fruits and vegetables, most men they still lack the required nutrients for their body.
Between thousands supplements advised by doctors and marketed online, there are just a handful which actually work. Before we dive in to those helpful supplements, it’s worth nothing that some supplements could be dangerous if taken incorrectly.
Let’s get one thing straight. To survive, we need the following minerals: calcium, iron, and copper. However, over-supplementation of these minerals can be more harmful rather than
Calcium supplementation has long been thought to lower the risk of osteoporosis when we reach a certain age. But recent research stands counter to these claims. New studies show that we suffer from osteoporosis primarily due to weight issues and a lack of dietary protein – not because of the lack of calcium.
There is no conclusive evidence showing that calcium decreases the risk of bone fractures in older age. On the contrary, it may increase the risk of coronary heart disease due to artery calcification.
Iron should also be avoided, unless you’re iron deficient. Iron supplementation may cause blood poisoning if taken at higher doses. Claims that it helps women with menopause are unfounded and not supported by medical professionals.
Copper is the third supplement that should be avoided. Despite claims to its efficacy, some research has shown that copper oversupplementation leads to increased cancer risk. Although it’s an essential mineral, it copper supplementation should be avoided.
These are just among the minerals that are found to be necessary to the body, but that should be avoided with supplementation.
With that in mind let’s look at the good supplements. The stuff that has is overwhelmingly shown to benefit men. In all my years as a research scientist and more owning a supplement company, only 5 supplements stand out as ones that truly work. Here they are:
This is one of the milk proteins needed for the body. It is considered a complete protein because it contains lesser lactose and 9 more amino acids which are actually great. In fact, men who do whey protein intake see great results during workouts than those who are not.
Instead of plainly targeting the fat, it is actually preserving the muscle while shedding the flab when exercising. In that way, they could really see big changes with their body shape without compromising their usual diet.
Studies showed that the person who will have a 12-week whey protein intake, they could shed 500 calories. So that means, they could lose as much as 6.1% of fat by just religiously taking this kind of milk protein.
Creatine is a fuel source for ATP or the Adenosine Triphosphate which is responsible for the cell energy when the body is at work. This is also in-charge for the chemical energy needed for the body metabolism.
When men exercise, what this supplement can do is it increases the muscle strength and size. It increases the person’s sprint performance without having post-exercise recovery issues.
It is a usual misconception that vitamin D is directly associated with calcium like it was taught in primary school. But the reality is, its role is to absorb calcium and phosphorus.
This supplement is highly needed for the body and is proven that it is far more effective than taking calcium in everyone’s diet. It prevents the person from having soft bones (osteomalacia) and fragile bones (osteoporosis). Journal of the American Medical Association said that vitamin D can also protect people from having multiple sclerosis if this supplement is taken in adequate dosage.
Like the rest of the supplements, curcumin also prevents the person from having cancer because of its ability to repair the damaged body from the foreign invaders (pathogens). This supplement is a compound found in turmeric.
Recent studies showed that this supplement helps the body the risk the risk of having chronic body issues like having cancer, heart disease, metabolic syndrome, and even Alzheimer’s disease due to its anti-inflammatory agents.
Melatonin is a hormone needed by the body to allow the internal adjustment to certain events like coping jet-lag, insomnia, shift-work disorder, and the rest of the factors that affect the body’s capability to restore its normal rhythmic activity and control to the sleep-wake cycle.
Based from the recent studies, it showed that by taking melatonin supplements can stave off the stressful effects of jet-lag and the rest of the circumstances that affect normal biorhythms.
In general, there is a lot of information stating this supplement is good and effective. But before taking them, they must assure themselves whether this is safe and at least. it is scientifically proven that it works. As far as the health is concerned, these five supplements are so far the most effective ones.
Check out our Supplements Buying Guide for Men.