We know that not many people can eat 3 cups per day of fruits and 3 cups of veggies. But who does it? If you are one of those who are always busy and can’t get enough nutrients on the daily basis, you should keep reading.
“The typical American diet is heavy in nutrient-poor processed foods, refined grains, and added sugars” (1)
This time we will talk about male support. What you need as a man to keep you strong and healthy, but not what everybody recommends, we bring what nobody talks about, the best advice and why you should consider to take it.
There are some differences between men and women, that’s why you should choose something according to your needs. Not only to boost energy, performance, and strengthen the immune system but also to protect us against deficiency diseases. Multivitamins might be even more essential for older adults, because “as we age'', the body can not absorb quite as many nutrients as when we were young.
Most of us fail to consume all the important vitamins, and that is why supplementation with multivitamins is recommended.
“To power your body, you need a wide range of nutrients in the right balance.” (12)
"A Multivitamin is the best way to assure that you are getting the majority of the micronutrients and minerals you need in just one pill." (5)
In just one minute you can have all the benefits from a wide range of vitamins and minerals, just make sure to choose a Multivitamin Supplement free of hormones and fillers.
Magnesium is an essential ion involved in multiple fundamental physiologic functions in humans. (7) Everybody needs magnesium, but men need it for a particular reason.
“Magnesium is especially important to men because it aids the production of testosterone, which declines with age, and most men begin to experience a decrease in testosterone around age 30.” (5)
Testosterone is mainly produced in men by the testicles and affects their appearance and sexual development. It stimulates sperm production as well as a man’s sex drive and also helps build muscle and bone mass. (8)
“Magnesium supplementation increases testosterone levels and lowers men's risk of developing cardiovascular disease.” (5)
A lack of magnesium can lead to low testosterone levels. And what are the symptoms? Low sex drive, difficulty with erections, low semen volume, hair loss, fatigue, loss of muscle mass, increased body fat, decrease bone mass, mood changes, smaller testicle size. (8)
Men should aim to consume 300mg of magnesium a day. Foods that are high in magnesium include nuts, brown rice, spinach, seeds, and legumes. (9)
“Supplementation with magnesium increases testosterone values in sedentary and in athletes.”
(6) We know sometimes we get less than the recommended amount of magnesium daily, so a supplement is the best choice, and the one with the most bioavailable for your body.
Magnesium glycinate is the magnesium salt of glycine, an amino acid, and is the supplement most often taken to increase magnesium levels in the body. (10) This type of supplement has very good absorption levels. That means your body can make the most of it once it’s ingested. (11)
“Magnesium glycinate has been shown to have a variety of benefits, and it can be used to treat a variety of conditions.” (11)
Omega-3 fatty acids are essential fats that you must get from your diet. There are three main types of them: alpha-linolenic acid (ALA), found in supplements and plant foods like flaxseed and chia seeds, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), found mostly in animal sources such as oily fish, but also in some micro-algae. (2)
“DHA is found in significant amounts in two very important male body parts: the brain and the testes.” (3)
The brain is around 60% fat and around 20% of that should be made up of Omega 3 fatty acids.
“Both EPA and DHA influence gene expression, oxidative stress, cerebral blood flow, levels of neurotransmitters and other brain-related processes such as the production of new neurons.”
But Omega 3 is also found in the male sex organs where it forms the building blocks of healthy male sperm. (3)
“Healthy seminal fluid contains a hefty amount of Omega 3 fatty acids as it gives your little swimmers the fluidity to move about well, and it also makes them have all the enzymes that let the sperm penetrate the egg.” (3)
You can only get this essential fatty acid through your diet, and as you have heard, fish oil is a rich source.
There is another option, you can find omega fish-free in some microalgae.
CoQ10 (commonly called ubiquinone) is a vitamin-like substance found in body cells, especially in the heart, kidney, liver, and pancreas, which may promote health and fight some diseases. (21) But there is something more, this vitamin has a special effect on men’s fertility.
“Decreased sperm motility is one of the leading causes of male infertility.” (21)
In men, CoQ10 is present in well-measurable levels in human seminal fluid (22). Studies have demonstrated low levels of CoQ10 in infertile men (23).
“Studies have found that supplements of CoQ10 can help improve sperm movement in infertile men.” (21)
A study in 2019 proved that CoQ10 supplementation improved semen parameters (number of sperm, sperm movement, and sperm shape). If you are trying to be a father but you are having problems, this may be for you.
Everybody knows that Vitamin C (or ascorbic acid) is an essential nutrient and it protects the body against oxidative stress (thanks to antioxidant properties), it aids in tissue repair, helps bones grow and repair themselves, and helps produce collagen. This means Vitamin C is an anti-aging. (13)
Vitamin C is quite important for men for one reason: it helps to protect your prostate.
“Enlargement of the prostate (benign prostatic hyperplasia, or BPH) is common in older men and causes problems with urination. Eating fruits and vegetables rich in vitamin C is associated with a lower risk for BPH.” (12)
An enlarged prostate is the slow growth of the prostate gland, which is involved in the production of seminal fluid and reproductive function in men. If an enlarged prostate prevents complete emptying of your bladder, it may lead to a urinary tract infection or permanent damage to your bladder, including the inability to control urination (incontinence). (14)
“People who eat vegetables that are rich in vitamin C tend to have a lower risk of developing prostate diseases.” (15)
High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas.
But there is one that is the BEST! Camu Camu. This sour tropical berry is lauded for its high vitamin C content.
“Camu Camu, one of the richest sources of vitamin C (2.4 to 3.0g/100g in the pulp).” (16)
They’re commonly found in supplement form as powders or pills. One teaspoon of powder contains 10 times more natural vitamin C than an orange.
“11% of men versus 6% of women will have kidney stones at least once during their lifetime, according to the National Institute of Diabetes and Digestive and Kidney Diseases.” (4)
Kidney stones are one of the most common conditions that urologists treat. What is the problem? Obstruction of urine. The stones are hard deposits comprising excess minerals and salts that accrue inside the kidneys.
Although some are tiny enough to pass with little or no pain, others get lodged in the kidneys or elsewhere in the urinary tract, disrupting the flow of urine like a clogged pipe. And the pain can be excruciating. (4)
You need something to break those stones. Chanca piedra or Stonebreaker has healthy benefits for you.
“Research has shown the efficacy of Chanca piedra in patients with kidney stones” - Alberto Alcibiades - Article Entitled: Kidney stones? Take Chanca Piedra and know its properties. "Chanca piedra has antibacterial and relaxing effects on the muscles of the urinary tract”
Chanca Piedra kidney stones studies have shown that it acts in the prevention and cure of kidney stones. But how does it work? First, by decreasing stone formation, it will prevent the condition from worsening, making it easier to dilute, and by relaxing the muscles in the urinary tract, which makes stone removal easier and less painful.
Oh, no. Nowadays, we know that collagen is very, very important for both, men and women.
Collagen is usually associated with glowing skin, hair nails, or getting a youthful complexion. But, apart from beauty benefits, collagen has numerous health benefits throughout your body particularly in places like your muscles, joints, muscle recovery, and fighting off anti-aging signs such as hair thinning, and low energy. (17)
“Collagen revitalizes the skin, prevents hair loss, helps to regenerate tendons and ligaments in a natural way.”
There is something more! Collagen may help in hair loss. (17)
“The majority of the world-wide population will lose more hair than they ever dreamed. Approximately 35 million men suffer from hair loss.” (18)
Men beginning at age 35 have a 40% loss rate and it grows to a 70% loss rate at age 80. (18)
Collagen can help you in a variety of ways: provides amino acids that can be used to build hair, it helps fight damage to hair follicles, and it may prevent hair thinning associated with aging. (19)
“Collagen is rich in amino acids that your body needs to build keratin, the protein that makes up the hair.” (19)
Fortunately, collagen can be used to replenish hair loss and make for stronger, more luscious locks. For those looking to promote healthy hair growth, there are plenty of collagen supplements, like collagen peptides.
“Collagen keeps both hair follicles supple and strong.” (17)
Also known as hydrolyzed collagen, they are the collagen that has been broken down into smaller units (amino acids) to make it more easily digestible for humans. By being easier to digest, your body can start enjoying all its great benefits. (20)
“The hydrolyzation process breaks down the collagen protein’s amino acid chains. This makes the nutrients – arginine, proline, glycine, and hydroxyproline – easier and faster to digest by consumers.” (20)
Now that you know all these tips it’s time for you to think about what you need to improve your health. Once you start to make a change in your routine, you will find a noticeable difference in your body, your mood, your physical, and more!
Keep in mind that you must choose original products, certified supplements in order to have the best results!
First of all, B complex
You should make sure that you’re getting enough of them, which are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), in your diet.
In addition to their role in metabolism, they help to maintain healthy skin, hair, nails, and nerve functions. And so important, to prevent anemia. (10)
You can find a great source of vitamin B and other important minerals in a Women’s multivitamin which is designed for women’s needs.