The Most Beneficial Supplements for Men

Men often turn to supplements to build muscles and enhance brain power, but identifying the right vitamins and minerals can be challenging. In this article, I present a carefully curated list of essential supplements that men should consider for optimal health.

Choline

Choline is a vital nutrient that improves memory, supports overall brain function, and plays a crucial role in DNA repair. According to Dr. Stephen Zeisel, director of the UNC research institute, a choline deficiency can have severe consequences, such as liver damage and increased risk of liver cancer. Men should opt for a supplement that provides slightly less than 100% of the daily requirement.

Vitamin B12

Vitamin B12 is essential for regulating neurotransmitter function and producing red blood cells. Even a slight deficiency can lead to declining cognitive abilities with age. The daily requirement for vitamin B12 is around 2.4 micrograms.

Magnesium

Known as brain food, magnesium enhances mood, relieves headaches, and alleviates muscle cramping, according to Emily Tarleton, R.D., from the College of Medicine at the University of Vermont. Men should aim for 400 to 420 milligrams of magnesium per day.

Vitamin D

The sunshine vitamin is crucial for men’s health, as it boosts mood and reduces the risk of certain cancers, heart disease, diabetes, and Alzheimer’s, according to Dr. Michael Holick from a University Medical Center Hospital in Boston. Unless you spend significant time in the sun, you may be deficient in vitamin D. The Endocrine Society recommends 1,500 to 2,000 IU per day, which may require supplementation, as natural sources often fall short.

Vitamin K

Vital for heart health, vitamin K is best absorbed in the form of K2, according to Dr. Cees Vermeer of Maastricht University in the Netherlands. Men should aim for at least 45 micrograms of vitamin K per day, preferably from K2 supplements.

Zinc

Zinc plays a crucial role in improving sperm quality, aiding wound healing, and fighting off viruses. The body can store excess zinc, so a daily intake of around 11 mg is sufficient, according to Dr. David Killilea. It’s essential to supplement zinc with copper, as high levels of zinc alone can lead to copper deficiency.

Before starting any supplement regimen, it’s crucial to consult with your doctor, as some supplements can be ineffective or even harmful in specific cases. By incorporating these essential supplements into your daily routine, you can support your overall health, brain function, and well-being.