For men who are focused on health, wellness, and bodybuilding, there are some supplements that without a doubt need to be added into your daily routine. Men have a different needs than women, and different vitamin and nutrient levels. It’s important to notice these differences and keep them in mind when choosing vitamins and supplements. For example, lycopene is one of the best supplements to help avoid prostate cancer – a cancer that men are prone to getting.
The right supplements can change your life. They can help you grow and maintain muscle mass, improve your heart health, keep your immune system in tip top shape, boost your brain function, improve your sex life, and so much more. The wrong supplements can cause problems and harm your body.
We’ve created a guide that specifically outlines the best supplements for men as well as the proper dosage and timing. Knowing when to take your supplements is the most important part of the equation. So read closely, listen to your body, and get ready to add some new supplements to your diet!
Coenzyme Q-10:
What Is it?
Coenzyme Q-10, or CoQ10, is a substance similar to a vitamin. It can actually be found in every cell of the human body. Our bodies make CoQ10 because our cells use it to produce the energy our bodies need for cell growth and maintenance. It’s also a functional antioxidant, which means it protects our bodies from damage that can be caused by harmful molecules. While CoQ10 can be found naturally in foods and specifically added into your diet, supplementing with CoQ10 is the best way to ensure that your body is receiving the proper amount.
Timing & Dosage:
For adults 18 years of age and older, the daily recommended dosage for Coenzyme Q10 is between 30-200 milligrams. We know this is a vague dosage. This is because coenzyme Q10 can be used for so many things. It’s important to first determine why you are taking this supplement, then find the right dosage. It is best to take this supplement in divided doses with meals. Taking it with food will maximize its absorption which maximizes its benefits.
Benefits:
- Improves heart health in many ways
- Maintains proper cholesterol levels
- Lowers high blood pressure
- Reduces number and severity of migraines
- Improves sperm motility in men
- Can slow progression of Parkinson’s Disease
- Reduce symptoms of Gingivitis
Vitamin D:
What Is It?
Vitamin D is a fat soluble hormone that our bodies synthesize naturally. There are two different types of vitamin D – vitamin D2 and vitamin D3. Vitamin D2 is synthesized by plants while vitamin D3 is synthesized by humans when our skin is exposed to the sun’s UV rays. Both forms of vitamin D have a long list of health benefits that no one wants to miss out on. While women are known to have substantially lower vitamin D levels than men, it does not mean that men cannot be deficient. Vitamin D is an extremely important vitamin, especially for bodybuilders. Its main benefits for people who frequently workout and exercise is its ability to help our bones absorb calcium. This leads to strong and healthy bones!
Timing & Dosage:
Vitamin D should be taken twice a day. Try taking it in the morning with breakfast to avoid any deficiencies throughout the day and then again with lunch or dinner. The recommended daily dosage is 4,000 international units. Split this up into 2,000 international units per dosing.
Benefits:
- Increases energy levels and overall well being
- Maintains health of bones and teeth
- Increase muscle growth and strength
- Supports immune system health
- Supports brain and nervous system health
- Supports fat loss
- Regulates insulin levels
- Supports lung and cardiovascular health
Fish Oil:
What Is It?
What can’t fish oil do? It’s the holy grail of supplements! Fish oil can be consumed in two ways. One is to eat fish; the other is to take pills. Fish that are especially rich in beneficial oils, known as omega-3 fatty acids, are mackerel, herring, tuna, salmon, cod liver, whale blubber, and seal blubber. Fish oil was created in pill form to fill the gaps in people’s diet because you either don’t eat fish or don’t eat enough of it. It’s simple, gets the job done in one pill, and has some serious perks.
When taking fish oil, you are aiming to intake as much omega-3 fatty acids as possible. Two of the most important fatty acids in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil is FDA approved to lower triglyceride levels and is used for a long list of health conditions.
While just about everyone can benefit from fish oil supplements, there are a few health benefits that men in particular need. For example, fish oil is one of the best supplements for promoting heart health. Fish oil can reduce triglycerides, boost HDL cholesterol, and lower blood pressure. All of which are pretty wonderful for men who are known to struggle with heart health far more frequently than women.
Timing & Dosage:
It’s important to note that more in not always better when you’re learning when to take fish oil. You want to stay in a balanced ratio with omega-6 fatty acids. The recommended and scientifically studied dose for fish oil is a 1,000 mg dose each day. It is best to take fish oil in the morning. Treat fish oil as you would a multivitamin and take it after your first meal, before you get your day started.
Benefits:
- Improves ADHD
- Treats Anxiety
- Treats Arthritis
- Reduces Alzheimer’s Disease risk
- Cancer prevention
- Improves Depression
- Aids with Diabetes
- Improves eye disorders
- Prevents and treats Cardiovascular Disease
- Drastically boosts immune system
- Reduces inflammation
- Thickens and strengthens hair and nails
- Improves joint pain
- Promotes glowing skin
- Aids in pregnancy and fertility
- Promotes weight loss
Men’s Multivitamin:
What Is It?
We all know how important and simple multivitamins are. They include the most common vitamins and minerals that we all need. However, since men have different needs than women, a multivitamin formulated specifically for men is the way to go. Typically our days include more than just bodybuilding, which can lead to crazy days and a gap in the dietary needs that our bodies crave. That’s where multivitamins come into play! A daily men’s multivitamin is the best solution to filling any dietary gaps.
Timing & Dosage:
Multivitamins should be taken each morning with breakfast. The recommended daily dosage differs but usually one pill or capsule a day does the trick!
Benefits:
- Avoiding vitamin and mineral deficiencies
- Increasing energy levels
Magnesium:
What Is It?
Magnesium is a mineral found within the body that is actually one of the most important! Magnesium is the second most abundant element within the human cells and it promotes hundreds of functions. Magnesium is crucial for normal bone structure, energy production, cell formation, and so much more. Magnesium can be found naturally in our diets but magnesium deficiencies are common which is why supplements are so helpful!
Timing & Dosage:
The recommended dose of magnesium is 250 mg per day, along with the magnesium that is already consumed naturally in your diet. While proper timing is not absolutely crucial to maximize the benefits of magnesium there are some theories in which experts suggest the best timing for magnesium. Since magnesium has a calming effect on the muscles and nervous system, it is best to take your dose an hour or two before bed in order to settle the body down and create a calming effect to prepare you for sleep.
Benefits:
- Relaxes the muscles and nervous system
- Promotes healthy sleep
- Promotes normal bone structure
- Transports calcium and phosphorus into the cells
- Promotes proper blood pressure levels
- Keeps heart beat steady
Probiotics:
What Is It?
Probiotics are live bacteria and yeasts that are actually good for our health! Probiotics are commonly referred to as “good” bacteria. It’s an interesting concept, but it works! Probiotics are a bacteria that we actually encourage in our bodies! Our bodies are actually full of bacteria, some are good, some are bad. Probiotics are definitely encouraged because they help keep our gut healthy.
Probiotics are great for bodybuilders because they keep our digestive health in check. All sicknesses and diseases start in the gut, so it’s very important to take care of your gut. This is something that is often overlooked and when it comes to bodybuilding and busy lifestyles, it’s easy to start to feel overly tired and run down. You can avoid this!
Probiotics work in a few different ways. One way they keep us healthy is by replacing good bacteria when our bodies are in need. For example, after taking antibiotics, our bodies lose “good” bacteria. They also work by keeping a proper balance between our “good” and “bad” bacteria. This helps keep our insides in tip-top shape, regardless of a crazy workout schedule.
Timing & Dosage:
Probiotics should be taken daily. If you are receiving your daily recommended intake from live cultured foods, timing does not matter and you should consume your foods normally throughout the day. If you are taking a probiotic supplement, take it in the morning with a little bit of food and water. Probiotics are live bacteria that need a comfortable place to live which we can create in our stomachs with food and water. Probiotics can differ greatly from one another; however it is recommended to take a probiotic that contains one to two million colony forming units (CFUs) each day.
Benefits:
- Aiding in digestion
- Treats upset stomach
- Boosting immune system levels
- Consuming bad bacteria
- Creating key nutrients
- Restricting growth of yeast and unhealthy bacteria
- Limiting bouts of lactose intolerance, poor digestion, and diarrhea
Vitamin C:
Vitamin C is an essential vitamin that is most commonly taken to avoid or treat colds and other sicknesses. If you start to feel a tickle or a runny nose, it’s time to start taking that vitamin C! However, most people are unaware of the long list of health benefits that vitamin C possesses, aside from promoting immune system health. For example, vitamin C is a powerful antioxidant. Antioxidants are great for things such as energy levels and metabolism function. Vitamin C is involved in the synthesis of hormones, amino acids, and collagen.
Vitamin C also destroys free radicals! This part is great for bodybuilders. Free radicals are created from exercise and other activities that add stress to our bodies. Free radicals break down nitric oxide but we need nitric oxide, or NO. We need to maintain proper levels of NO due to its ability to promote muscle endurance, reduce the fatigue that follows exercise, and support strong and lean muscles. Vitamin C is something everyone should consider taking.
Timing & Dosage:
Vitamin C should be taken twice a day with food. Try taking 1,000 milligrams of vitamin C with lunch and dinner.
Benefits:
- Repairs and regenerates tissues
- Protects against heart disease
- Aids in absorption of iron
- Prevents scurvy
- Maintains proper cholesterol levels
- Protects against cancers
- Combats free radicals
- Neutralizes effects of nitrites (dangerous preservatives found in some foods)
- Eases time and severity of colds
- Promotes a healthy immune system
- Improves speed of recovery after injuries
- Delays and prevents cataracts
Quercetin:
What Is It?
Quercetin is a bioflavonoid that’s found in fruits and vegetables. The highest levels of it can be found in apples and onions. A little odd, we know. When taken in supplement form, Quercetin is perfect for men looking to work out longer and harder. This supplement is used to increase endurance in those who love exercising and working out. The University of South Carolina did a study in which bicyclist experienced crazy endurance levels after taking Quercetin. The study included people who didn’t work out regularly. They took 500 mg of the supplement twice a day for one week. By the end of the study they were able to bicycle 13% longer than the group that was given the placebo.
Timing & Dosage:
The recommended daily dosage of Quercetin is up to 500 mg, twice a day. Since the main goal of the supplement is to increase endurance, take the supplement an hour or two before working out.
Benefits:
- Increases endurance
- Supports respiratory health
- Supports cardiovascular health
- Promotes healthy and balanced blood pressure
- Protection from stress
- Reduces oxidation of LDL particles
- Reduces blood vessel constriction
- Nutritional support for overall health
Glucosamine:
What Is It?
Glucosamine can be found in the body. It is synthesized from glucose and glutamine from cells that form cartilage. Since glucosamine cannot be found in any food sources, supplements are extremely popular. Glucosamine supplements have been rapidly gaining popularity due to its incredible benefits. Glucosamine is a safe alternative to non-steroidal anti-inflammatory drugs, just like aspirin or ibuprofen. In this case, the supplement would be used to decrease pain, reduce inflammation, and keep the joints healthy. For anyone who works out regularly, glucosamine is a must!
Timing & Dosage:
Glucosamine can be taken as a tablet, capsule, or powder. The daily recommended dosage is 1,500 mg taken daily. The dose should be divided up three times throughout the day.
Benefits:
- Decreases pain
- Reduces inflammation
- Keeps joints healthy (provides elasticity and strength)
- Prevents joint breakdown by increasing cartilage and fluid around joints
- Relief from arthritis
- Improves digestion
- Eases inflammatory bowel disease (IBS)
- Relieves TMJ symptoms
- Alleviates bone pain
Lycopene:
What Is It?
Did you know that 1 in 39 men will die of prostate cancer? While prostate disease can be serious, if you are diagnosed in time, you will not die. However, it’s still something that no one wants in their life. Supplements like lycopene can drastically decrease a man’s chance of getting prostate cancer.
Lycopene is a powerful antioxidant that can be found naturally in tomatoes, papaya, asparagus, watermelon, and a few other fruits and vegetables. However, most people don’t eat enough of these foods and need to supplement with lycopene. Experts have said that lycopene works by altering the hormone metabolism which causes the cancer cells to deconstruct.
Timing & Dosage:
The recommended dosage of lycopene is 15-20 mg per day. Take your supplement in the morning in order to avoid any deficiencies.
Benefits:
- Crazy powerful antioxidant benefits
- Decreases chances of prostate, breast, lung, bladder, ovaries, colon, and pancreas cancer
- Prevents heart disease
- Treats HPV
- Keeps eyes healthy
- Alleviates neuropathic pain
- Keeps bones strong
